I need a new approach

  • JohnWoodHill

    Posts: 103

    Oct 08, 2013 6:48 AM GMT
    Hi,

    I'm a 23, pure mesomorph(At least what the doctors and fittness professionals tell me). I'm currently at a fluctuating 63-65kg 139lb-143lb(I'm 166cm 5'5 tall BTW) and I'm having a hard time gaining and if I so much as forget to eat that half loaf of bread that one day my weight drops.

    I'm quite a fussy eater so it is really hard for me to find a diet I don't get frustrated with, but at the moment I feel like I need to eat more, but my body barely can handle the strain of food I currently eat.

    At the moment my current daily eating plan is as follows:

    7:00-8:00
    1 x multi vitamin
    1 x Golden apple
    1 x 300g strawberry and lime yogurt
    5 x provita biscuits multigrain
    1 x cup of green tea and honey

    9:30-11:00
    5 x slices of chargrilled (turkey/chicken) ham
    4 x slices of low GI rooibos soaked rye bread
    1 x cup of green tea and honey

    12:00-13:00
    1 x 300g strawberry and lime yogurt
    5 x provita biscuits multigrain

    13:30-14:30
    5 x slices of chargrilled (turkey/chicken) ham
    4 x slices of low GI rooibos soaked rye bread

    14:30-15:30
    1 x 400ml of cytosport mass builder shake

    (Monday and Friday) 16:30 - Gym - 500ml peanut butter whey protein smoothy
    (Tuesday and thursday) 18:30 - Muay Thai training

    20:00
    Boneless skinless chicken breasts
    With a side of brown basmarti rice or wholewheat organic pasta

    21:30 sleep after consuming my HGH precursor pills and an immune booster

    Saturday morning I have another muay Thai training session

    Sunday and Wednesday are rest days

    I also consume a good 2-2.15l of water a day.

    I would really appreciate some good feed back on how to improve my diet.

    I also understand the lack of plant in my diet, but for the life of me I cannot eat veg or fruits like tomatoes and avocado without wishing to spit it out as it touches my tongue.

    I do not drink alcohol or smoke or take any form of recreational drug. My sugar intake is also very minimal, my only occasional cheat items are the one Dr pepper I would have on a Sunday or like a bag of chip steak biltong.
  • Destinharbor

    Posts: 4433

    Oct 08, 2013 3:25 PM GMT
    Why do you need to change? You look great. At 5'5" your weight is fine. I'd add a bit more protein to your early morning, maybe a protein shake, but the rest is fine. You'll get more bulk with age and God knows, your metabolism will change making it easier to add fat (trust me-- I used to have a scale in the bathroom to check and make sure I hadn't lost weight, too) so don't worry. Seriously, guy-- Your attention to your diet is admirable and it is well constructed. You didn't mention when you workout, so be sure to get protein before and after in a quick absorption form.
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    Oct 08, 2013 5:02 PM GMT
    I'm the same way. I eat every two hours, work out every day, and I still feel as if I'm wasting away. A few weeks ago, I got the stomach flu and lost 5 lbs. in one day. Scary.

    I know it doesn't answer your question, but maybe it is some comfort to know you aren't alone.

    Welcome to the site. There are lots of people here who will be happy to give specific advice and help you reach your fitness goals.
  • Posted by a hidden member.
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    Oct 08, 2013 6:22 PM GMT
    at 5'5, 140lb is huge, if it's all muscles in the right place. Your diet seems like a carb-burner's diet... not ideal for muscles in the right place. Research on ketogenic diet (keto gain), paleo diet, lean-gain diet - or variations of fat-burner's diet.

    DO: eat 5-8 eggs a day, soft boil or raw. Food's cholesterol DO NOT increase blood cholesterol based on universities studies and my own experience. Eat 40 percent good fat, 35 percent protein, and 25 percent carb. Good fat: coconut oil, avocado, walnuts, seeds, and eggs eggs eggs.

    Eat only organics greens, i.e. kale, mixed greens, sauerkraut, kimchi. Increase your raw produce.

    Eat more probiotics food. Good bacteria is supposed to be 10 times the number of cells of your own body. They help food digestion, absorbing, and eliminating toxins and scar tissues.

    Don't drink green tea with solid food. Green tea stops the hunger effect, so is other caffeine - use them for working out, not with meals. Eating 2 or 3 meals a day as in paleo keto gain is much better for muscle gain then 5 meals a day. The body won't be trained to bulk up as muscles. Best to drink caffeine with some coconut oil (as this can be used immediately being a medium chain triglyceride), then work out for 1-4 hours- that's right, extreme work out means storing more mass in the body. Eat 3-5 meals the rest of the day.

    Use heat-lamp sauna to release toxins and rebuild muscles quickly - they are cheap to build your own.

    Good beer and organics wine can be used beneficially, but never never soft drinks of any kind. They are just poisons.

    Tastes are acquired, mind over matter. Avocado can be delicious with good dressings.
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    Oct 08, 2013 10:06 PM GMT
    All good tips most people know what healthy eatting is about

    fish, paster, potatoes, chicken and all the vegetables you can think of so on...

    but even following good eatting habits is not enough it's all boils down to calories and hitting your calories surplus for me this was about 4500 calories a day and I just kept growing icon_smile.gif

    count all the calories your going to eat how to work out your surplus I just stick to a goal calorie target maybe 3000 to start with and just give it time if my weighted started to go up with out tons of fat I was good to go icon_smile.gif

    http://www.calorieking.com/

    that site can help you look at foods you want to eat to try and see how many calories they have always helpful and provided your gym and work out is all in line your good to go icon_smile.gif

    o and it takes time I had to run my new diet calorie goal for about a month to know it was working as your body weight will shift natuarally anwayways about + or - 5 pounds from water to if you just ate and all that hope that helps o and sorry of the grammar is rubbish dyslectic problems :')
  • JohnWoodHill

    Posts: 103

    Oct 09, 2013 5:42 AM GMT
    A lot these I understand, but sadly I wasn't really designed pallet or stomach to handle most of what is posted here.

    According to calculations with me metabolism I need to consume 4k+ calories, that is almost impossible for me as I full way too quickly eating the healthy carbs and fats. Even with my nibbling diet.

    Personally the hardest is the fact I can't stand most plant foods. My tongue will only let me eat sweet fruits and I'll admit I can't even handle potatoes unless they are fried. Begin British in a British household, bangers and mash was a common occurrence on the dinner table and I hated it every time.

    Nuts are fine and I agree with the softdrinks, believe me I felt the consequences of drinking a litre of coke a day.

    I do however believe in the cheat day or cheat meal, because I honestly hate eating this boring line up of foods and it is the only thing keeping me sane enough to continue my diet for another week or 2. It would be perfect if I could find a diet that does what I want and I actually enjoy it, then I could forgo the cheat meal.

    With all that being said a lot of the things I take help supplement me with the minerals that I lack not eating plant. My green tea and honey has been very beneficial to my overall health. It contains a good amount of antioxidants, keeps me active and working in my desk job as a programmer and is great for my teeth, which have not faired so well before - soft drinks-

    So what I'm looking for is a diet that works around my "issues" that I could possibly enjoy and help me gain, because I do wish I could eat leafy greens, but mind over matter nothing I know I would crack eventually.

    To answer the question I am currently trying to gain because I know that with muscle growth comes fat as well, I'm trying to grow big so I can rip it down without too much muscle loss in the process.
  • Posted by a hidden member.
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    Oct 09, 2013 7:15 PM GMT
    The grass is always greener.....
  • Posted by a hidden member.
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    Oct 10, 2013 10:12 PM GMT
    What xyburner said, it seems like you're already eating a diet geared towards fat burning, I get that you don't want to add too much fat along with the muscle but as a mesomorph, you could probably eat about anything at your age and not end up gaining too much fat - just switch back to that diet you posted(or half of it y'know, adjust...) if and when you do.

    Maybe try casein protein in addition to or in place of the last chicken breast (for me personally it's easier to throw down the casein than dry chicken when I'm not hungry). I'd strongly agree about adding protein to the first meal.

    Any kind of "cheat" snack or candy with carbs and sugar, once or twice a day, might help increase your appetite. I usually get a bag of bite sized snickers or chocolate/nut candy, I feel my appetite wanning I'll eat one earlier in the day and it always at least seems like I am hungry an hour or two later, not sure how sound it really is or if there's science behind it, it's just something I started doing when people would say that I was eating too clean to bulk.

    edit> Some good ideas here : http://www.wikihow.com/Increase-Your-Appetite
  • ajbuh

    Posts: 3

    Oct 10, 2013 10:38 PM GMT
    As Im sure every body has said, your diet is fighting against you. I was at 145lbs and at 5'6 I stayed lean for a long while. I maintained 7-8% body fat. What I don't see is a lot of grains (rice, oats, wheat) in your diet. Maybe add that for a few weeks and see if you gain some numbers. Im sure being a picky eater doesnt help but there are some power grains that can add some mass quickly, maybe try quinoa.

    On that note, Ive finally gained six pounds of muscle in the last two months. I moved up from 145 to 151 while maintaining a 9% body fat. The bigger hill for me to over come was mentally and i feel it had a lot to do with my own vanity. The moment I gained even 2 or 3 pounds with out it translating to muscle mass, I panic and start doing cardio like crazy and would go back down to 145 or so.

    Anybody else find themselves psyching themselves out during their "carbo loading phase"? Sorry if this may seem to be off tangent from the original question.
  • JohnWoodHill

    Posts: 103

    Oct 11, 2013 5:38 AM GMT
    I always thought my biggest problem is that my workouts work against me. I know the 2 days a week I spend at gym are pure strength training and nothing else, but 3 times a week I do Muay Thai and that has hectic cardio workouts, so trying to eat more to compensate.
  • Kwokpot

    Posts: 329

    Oct 11, 2013 3:35 PM GMT
    brock900 saidI have great advice but you don't deserve it. you're 5'5 no oneis going to notice you anyway's.
    Why the nasty comment?
  • Kwokpot

    Posts: 329

    Oct 11, 2013 3:51 PM GMT
    JohnWoodHill saidHi,

    I'm a 23, pure mesomorph(At least what the doctors and fittness professionals tell me). I'm currently at a fluctuating 63-65kg 139lb-143lb(I'm 166cm 5'5 tall BTW) and I'm having a hard time gaining and if I so much as forget to eat that half loaf of bread that one day my weight drops.

    I'm quite a fussy eater so it is really hard for me to find a diet I don't get frustrated with, but at the moment I feel like I need to eat more, but my body barely can handle the strain of food I currently eat.

    At the moment my current daily eating plan is as follows:

    7:00-8:00
    1 x multi vitamin
    1 x Golden apple
    1 x 300g strawberry and lime yogurt
    5 x provita biscuits multigrain
    1 x cup of green tea and honey

    9:30-11:00
    5 x slices of chargrilled (turkey/chicken) ham
    4 x slices of low GI rooibos soaked rye bread
    1 x cup of green tea and honey

    12:00-13:00
    1 x 300g strawberry and lime yogurt
    5 x provita biscuits multigrain

    13:30-14:30
    5 x slices of chargrilled (turkey/chicken) ham
    4 x slices of low GI rooibos soaked rye bread

    14:30-15:30
    1 x 400ml of cytosport mass builder shake

    (Monday and Friday) 16:30 - Gym - 500ml peanut butter whey protein smoothy
    (Tuesday and thursday) 18:30 - Muay Thai training

    20:00
    Boneless skinless chicken breasts
    With a side of brown basmarti rice or wholewheat organic pasta

    21:30 sleep after consuming my HGH precursor pills and an immune booster

    Saturday morning I have another muay Thai training session

    Sunday and Wednesday are rest days

    I also consume a good 2-2.15l of water a day.

    I would really appreciate some good feed back on how to improve my diet.

    I also understand the lack of plant in my diet, but for the life of me I cannot eat veg or fruits like tomatoes and avocado without wishing to spit it out as it touches my tongue.

    I do not drink alcohol or smoke or take any form of recreational drug. My sugar intake is also very minimal, my only occasional cheat items are the one Dr pepper I would have on a Sunday or like a bag of chip steak biltong.


    First of all, you're in great shape, lean, defined body, and you're athletic, so you're doing a great job, despite what you may think.

    You haven't articulated what your fitness goals are other than putting on mass. The question is why? You're exactly where you should be, given your genetics and the type of sports/workouts you do. Do you plan to do MMA professionally? Most MMA fighters are the exact body shape and mass that you have, especially for your height. I'm not sure why guys of your generation are so obsessed with adding 'bulk' to a frame that actually is quite perfect.

    The other more important issue is your lifestyle. LIVING is also about enjoying what the world has to offer, and FOOD & EATING is SO MUCH MORE than just to sustain life. I just returned from a trip to your country and let me tell you, the fruits and vegetables are so AMAZING in South Africa! Every place I went to eat the produce was so fresh, tasty - it put to shame what we have in the States. Your dietary plan seems geared towards a particular goal which you haven't stated. If not, that's NO WAY to live day-to-day with the meal plan you have. Go do some research on the Internet or buy a book on healthy eating. There is SO MUCH wonderful food that you're missing out on. What a shame.

    You know, you can LEARN to enjoy foods that you claim you don't like. Not only will that benefit you health-wise, but also you become a BETTER, more well-rounded person when you enjoy a variety of foods.


  • Posted by a hidden member.
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    Oct 11, 2013 4:11 PM GMT
    Kwokpot said
    brock900 saidI have great advice but you don't deserve it. you're 5'5 no oneis going to notice you anyway's.
    Why the nasty comment?

    +1
    sounds like a real asshole!!!
  • FlypinHigh

    Posts: 465

    Oct 11, 2013 4:22 PM GMT
    Track macros and stop eating boring shit.
  • JohnWoodHill

    Posts: 103

    Oct 11, 2013 6:38 PM GMT
    My goal is to bulk up to rip down, I would say it is all for vanity. I guess being around a bunch of people I think look better than me and I think I have so much more potential.
  • tuffguyndc

    Posts: 4437

    Oct 11, 2013 7:16 PM GMT
    Ha ha ha I am sorry to laugh at your meal sheet but dude. U eat way too many carbs for breakfast. I mean you should be eating foods like home fries, eggs and sausage. Not yogurt and apples. I mean you can have those as snacks.

    here is what your menu should look like

    4 eggs
    2 pieces of turkey sausages
    some potatoes

    snack
    bananas and peanut butter
    or any type of fresh fruit
    greek yogurt plain or vanilla they have the most protein

    lunch should be burrito from chipotle or you can make one yourself.

    dinner should be
    meat
    veggies
    and a starch potatoes, rice or pasta
    Protein shake before your workouts (30 minute)
    immediately after your workout
    and one before bed
    this format should help you with your weight gain.

    When I have guys like you come to me. I usually tell them to be prepared to eat shit load of food and pretty much whatever you want to eat within reason.
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    Oct 11, 2013 8:17 PM GMT
    Eat more dense carbs; through in some more mono and poly fats for heart health and calories.

    You're a natural for it...just like me.

    EAT. Good stuff. More dense carbs. More poly and mono fats. Train for sarcoplasmic hypertrophy.
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    Oct 12, 2013 2:55 AM GMT
    Consider adding grass fed butter to your diet. I do this. I mix about 130g into my coffee/breakfast every morning to give me the extra calories.

    Also, consider adding eggs to your diet. I find that I can eat more eggs if they are raw. I can down 6-8 at a time raw without feeling full. Consider adding these to a morning smoothie.

    Time some of your protein intake to coincide with the conclusion of your workout.

    Do find some green vegies which agree with you. The nutrients in vegies can help you to utilize your other nutrition more effectively.
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    Oct 12, 2013 3:00 AM GMT
    brock900 saidI have great advice but you don't deserve it. you're 5'5 no oneis going to notice you anyway's.


    You're an ass. I'll bet the only people who can stand to hang around with you do so because they use you.
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    Oct 12, 2013 3:00 AM GMT
    You know...if it bugs you, they have common practice in China where they break your legs to make you taller.
  • JohnWoodHill

    Posts: 103

    Oct 12, 2013 3:45 AM GMT
    90DegreesSouth saidYou know...if it bugs you, they have common practice in China where they break your legs to make you taller.


    That sounds... Rather uncomfortable, besides I'm fine with my height, don't have to duck all the time, no back problems, great with my fighting style and always like dating taller men.

    But I digress, some really helpful tips here thank you, I will try some of them band create a diet that works for me, even though I think raw eggs sounds a bit weird to me icon_confused.gif Only time I ate raw egg was when I turned them into meringue mixture when I was younger.

    As for brock900, I'm not sure why he is so angry, but he seems to be spending a lot of energy to be antagonistic towards me. He sends me private messages all day to attempt to insult me. Either I represent someone he doesn't like or secretly wants my adopted babies. Don't know, don't care.

    Plus I think he is angry because I don't believe he is who he says he is, because if you look at his profile pictures he is suppose to be a Brazilian modal named Nikita Gutu /Gutsu which ever it is spelt. You can find a lot of his stuff here http://nikitagutsu.tumblr.com/page/4
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    Oct 12, 2013 4:13 AM GMT
    JohnWoodHill said...

    As for brock900, I'm not sure why he is so angry, but he seems to be spending a lot of energy to be antagonistic towards me. He sends me private messages all day to attempt to insult me. Either I represent someone he doesn't like or secretly wants my adopted babies. Don't know, don't care.

    ...


    I think secretly he wants you to make him your bitch and impregnate him. He looks and sounds kind of like Luka Magnotta. Probably diseased.
  • Posted by a hidden member.
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    Oct 12, 2013 4:36 AM GMT
    You DO look great, not trying to come on to you, but I wouldn't change a thing