EAT? HOW?

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    Oct 30, 2009 7:31 AM GMT
    I have only posted here a few times, yet I lurk here occasionally, to draw on the collective wisdom of the users in this forum. Without going into too much detail, it just so happened, about two years back, that I was able to drop a little weight and build a bit (and I do mean a very little bit) of muscle. I got down to 173 lbs on a 6' 2" frame with 12.5% body fat, which is about where I was in my teens. (I am presently 45). I hit a wall there, being unable to gain any further mass. I know this was from restricting carbs far too heavily, (20 grams of carbs per day for 4-5 months. Damn roll of fat around my belly THOUGHT it was here to stay! I thought NOT!).

    Here's what I presently eat:

    breakfast:
    2 eggs
    3 strips turkey bacon
    oatmeal (cup)

    4-5 other meals per day:
    BIG bowl of fruit (before each meal)
    chicken breast
    steamed cauliflower
    field peas

    Picture a dinner plate divided into thirds, with each third containing cauliflower, chicken breast and field peas. It takes me about 5 days to get through 5 lbs of chicken breasts, two pounds of field peas, a head of cauliflower, three apples, three pears, and either a cantaloupe or two pound bag of grapes.

    Late night snack:
    peanut butter sandwich on two slices of whole wheat bread (I either eat late at night or I won't get to sleep or worse, I wake up at 3 AM starving so have to eat then)

    Everything I have read in this forum, and confirmed with outside sources, says if you want to gain you must EAT EAT EAT!

    My question is HOW HOW HOW?

    Once I am full, FOOD DISGUSTS ME! I don't care it you offer me donuts, pepperoni pizza, hot pepper pork, big macs, beebimbap, or any other food, once I am full, more food makes me want to PUKE! My stomach literally turns. Also, my biggest fear is any weight gain would be fat, not muscle and I WILL NOT BE FAT. It's just not natural for a bean pole to be fat. We bean poles can't deal with it.

    Additionally, I have never been a fan of most forms of carbs anyway, especially rice, breads or potatoes. All of these are just as bland as eating styrofoam peanuts, in my opinion. (I NEVER understood why Chinese restaurants served rice anyway. I always pushed it out of the way so I could get to the REAL food, you know, the MEAT and VEGGIES.)

    Should I instead limit cardio? There's a nice little mountain here, about 1700 feet in height. I go up and down it every other day, taking the hard route, with the steep hill BEFORE the actual ascent begins. The trail is about a mile around. At the center of that mile is where you go UP. It's about a 45 degree angle up. I LOVE THAT SHEE! It gets me HIGH, in more ways than one. I don't run or jog it, since running or jogging over tree stumps tends to leave me face planted in the ground, but I DO HAUL ASS up that mountain, well the entire trail really. It's FUN to beat the people out of the park, that I saw coming DOWN the mountain as I was going UP!

    What's a lifelong bean pole to do? You can't tell me I am young and things will change once I get old, because I AM old. If you tell me I have to eat more, how can I do that without puking? Do I HAVE to stop doing the mountain? (Please say no. You've no idea what that mountain has done for my ass in a pair of Levis.) Should I just forget the whole thing and accept my lot in life as a bean pole?
  • MikemikeMike

    Posts: 6932

    Oct 30, 2009 6:42 PM GMT
    I think you should up your protein intake and try lifting free weights and machines a bit. I am not that much younger than you and a former thin guy. Now 5'11 175 30"w and happy with my body. I didn't start lifting until my mid 20's but when I turned 40 I wanted to look better. I got my body fat to 8% any lower and I lose my butt-don't want that! Eat complex carbs not simple ones!!

    Good Luck- keep up the cardio the belly will go, and hit the gym!!

    mike3
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    Oct 30, 2009 6:58 PM GMT
    Your numbers are pretty dead on to where I was about 3 years ago (6'1", 165 lbs, 13% body fat). I restricted HEAVILY, but I still looked kinda flabby, mostly because even though I was lifting I didn't have enough glycogen (energy) stored in my muscles to replenish the energy expenditure from strength training, so my body fed off protein and I saw no gains even with killing myself. I was wasting away for sure, though.

    Currently I'm at 180 lbs and 7-8% body fat (I haven't gotten a hydrostatic body fat reading so I don't trust the most recent reading I got of 7%, I know I'm more). I eat like a horse! Ok actually not that much. I do however track my calories excruciatingly (takes a lot of time and effort, but it's what I need to do to get to the next level, I'm disciplined in the gym but my diet has always been loosey goosey). RIght now I consume a range in between 3,000-3,300 calories, divided between 180-200 grams of protein, 90-110 grams of fat and 300-370 grams of carbs. I split it into about 5 or 6 meals throughout the day and track every morsel that goes into my mouth on my fitday.com account (there are a bunch of free calorie tracking sites).
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    Oct 30, 2009 7:33 PM GMT
    You need more COMPLEX carbs. Eating only fruit is only marginally better than eating straight sugar or sucking down a soda. The secret to weight gain is basic, high school physics: can't create mass without mass; in short: EAT MORE FOOD. You'll WILL need to eat to the point of vomiting (but not quite) and do it VERY often in order to force your body to pack on any mass, otherwise, you'll just stay the same.

    I went from 135 lbs to 200 lbs in about 7 months by eating literally eight meals a day, each with up to 200g of carbs and roughly 50g of protein, grazing between all meals, and sometimes eating once or twice overnight. I had to keep up a high level of activity to keep my blood sugar in line and stay lean--which worked very well because my HBA1c dropped to just above 6% and I actually got a lot leaner. The high calorie intake with the physical activity boosts your metabolism through the roof, making you gain weight faster and burn fat like crazy.

    One thing you might want to check out is what your endogenous testosterone levels are at. If they're low (600 ng/dL or less, depending on which doctor you're seeing) you won't be able to maintain a lot of lean mass and you'll want to see if you can get a prescription for a compounded testosterone cream.

    At your age, you're probably not going to get a whole lot leaner or get much muscle, at least not without getting a little flabby, unless you've got the hormones of a 25-yo.
  • Posted by a hidden member.
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    Oct 30, 2009 9:31 PM GMT
    Ciarsolo7 said[quote]I do however track my calories excruciatingly (takes a lot of time and effort,


    I have actually thought of that. I would be willing to weigh out specific portions to know the specific calories I consume. IF one has a precise goal, then the tracking of what's necessary to reach that goal must also be precise, or at least, that's what I am thinking.

    Ciarsolo7 said[quote]
    my diet has always been loosey goosey


    I really don't care what I eat, as long as I don't go hungry, because the bitch switch gets flipped if I go too long between meals. It would be dumb of me to allow myself to get to that point, when it is totally within my control. As far as what I eat, it's cheaper and easier to stick with real food and I feel better.
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    Oct 30, 2009 9:38 PM GMT
    flex89 saidYou'll WILL need to eat to the point of vomiting (but not quite) and do it VERY often


    Ugh!

    flex89 saidI had to keep up a high level of activity to keep my blood sugar in line


    I quit sugar during the day years ago. I used to get horrible sugar crashes which left me dazed and confused. Once off of sugar, it never happened again.

    flex89 said
    At your age, you're probably not going to get a whole lot leaner or get much muscle,


    I am still amazed that I got ANY CHANGE AT ALL AT THIS AGE! I thought once I hit middle age, I was doomed to be flabby. I clearly remember when I first started noticing the changes in my body from the free weights. I didn't expect it, because I didn't think it possible.

    Thanks to everyone for the replies. I am not giving up. I have made contact with a personal trainer, to see how much further I can take this. Having a tiny taste of what might be possible, I am extremely curious as to how far I can control my body at this age.
  • Posted by a hidden member.
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    Oct 30, 2009 11:47 PM GMT
    flex89 saidYou need more COMPLEX carbs.


    Thanks for this info. I have been reading an am already planning the changes to come.
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    Oct 30, 2009 11:58 PM GMT
    Calories
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    Nov 04, 2009 12:06 AM GMT
    OK. So I ditched the fruit, as well as either steamed broccoli or cauliflower. I will replace those veggies with either sweet potatoes or carrots, as well as add 2 slices of whole wheat bread to every meal. That's all the changes for now, until I can get with the personal trainer and see what further changes he recommends.
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    Nov 04, 2009 12:53 AM GMT

    You are an ectomorph by body shape so it will be difficult to put on muscle - I have always found it difficult and we tall guys just have to accept that. But here is a regime I use with clients:

    1. Get the resistance exercises right. Do three resistance sessions a week working all your major muscle groups. Use an eccentric contraction regime that is 1 sec on the lifting phase and 3 to 4 secs for the relaxation phase. I set last 50 seconds. Do 3 sets with a 90sec rest between the sets. The last couple of reps of each set should just about be at failure.

    2. Eat: 5-6grams of protein per kg body weight and 5-6grams of complex carbs per kg body weight per 24 hours. Use protein shakes to get the protein in - 2 a day will give around 60 grams. Refuel within the first 30' after a session with 30 grams of protein and 100grams of carbs. Don't forget the 7-9 portions of fruit, veg, salad each day.

    3. CV: do 2 interval sessions a week for 40mins at high intensity - your heart rate needs to be maintained above 75% of maximum heart rate (220 - your age is your maximum HR)

    Good luck
  • Posted by a hidden member.
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    Nov 06, 2009 5:01 AM GMT
    i'm 6'2" and not a big frame here.
    but i manage to put on "some" muscle.
    this year i'm exploring if i can increase that a bit still, or if i've reached my genetic potential. If that's the case, bah, no biggy. It's acceptable.

    It comes down to what sports you also prefer doing. If running is your thing, well carrying lots of upper body muscle is detrimental to speed.

    helium injections could get you big and light.
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    Jan 27, 2010 12:11 PM GMT
    Good Luck- keep up the cardio the belly will go, and hit the gym!!
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    Mar 15, 2010 6:42 AM GMT
    Very good information’s, this will really help me lot to gain weight.am also try to post something useful in return.
    Thanks .