Rafe tries to push himself, part I

[GIJoe6186]

Thank you very much!
Breakfast: One glass of milk with cereals. Another glass of orange juice.

Lunch: When I am at home or have time to cook. Noodles, flesh, vegetables. Maybe
or some fruit afterwards.

Around 5 PM: Banana, or something light before training.

9 Evening meal: Depends. Usually no time do eat, and if I do, whatever is there.

Like LI GUY 1 said, people think they eat sooo much but can't gain weight.

I ate a Domino medium bacon pizza with 2 packs of blue cheese and 3 slices of cheese pizza and a Ralphs italian ice (coconut mmmm) as an appetizer the other night. I'm pretty sure that had more calories then your whole day. Now I'm not lean, but not fat at all, I have good lifts and now I'm starting to lean out.

So if you really want to gain weight, lift alot, eat a generally clean diet and you'll be fine.

I also agree with LI GUY 1 though, maybe you need to get stronger before you gain weight. If your not strong enough for your current size, your just gonna add flab. I'm at a point now where I gained a good amount of weight but I shouldn't gain anymore, I need to get my lifts up more now.

As for 1 g of protein per bodyweight, pshhhh, just eat a bunch of good food, your bound to get in most of it.

[BudoMonkey]

Also, adding to what everyone said about eating more and what Li said about keeping track, you can use this free website to track your calories:

www.thedailyplate.com

Check it out, it's a great site.

[Hiro Protagonist]

Wow, first of all, thank you very much for the many responses!
This is really just a great help.
After so many years wasted on t3h d34dly and just bad training,
it's really the interwebbs that helps me make up my mind...

I'm with BudoMonkey- for the love of God, Rafe, EAT SOMETHING.

LOL, yeah, I am already working on that. As silly as it seems, I never had realized that I was eating so few. Well, ham and eggs for breakfast isn't bad either...

1) whole food (meat chicken eggwhite fish etc)
2) casein protein (milk) in the late evening and night.
3) whey protein supplement (right after working out)

Recorded.

Start your week (or cycle) with a real heavy leg workout. these are your largest muscles and exhausting htem will put you in an anabolic state for the rest of the week.

I believe I've heard that before. Very interesting - will try that next time I go to the gym.
(Supposedly today, but the WE was hard.)

As you start to notice improvement increase your time between workouts, this seems counterintuitive but you grow while you are resting. Most people decrease their rest time when they start to see gains and overtrain themselves into injury.

My routine is usually, unless I have a hangover, like today:

Monday - gym.

Tuesday - MA.

Wednesday - gym.

Thursday & Friday - MA.

Saturday - gym.

Sunday: Either running or resting. (Usually resting, to be frank.)

Is that acceptable, or should I rest one more day each week?

Relax. Getting big, cut, ripped, etc ultimately is not that important. Being healthy and strong is.

:-) My personal goal is not really to get bigger, but really to get stronger. As a lightweight, I really have to push myself to stand against taller fighters. - Not just man-mountains, but simply guys that are ten or fifteen kilos heavier than I am are already a challenge. So, to work out and to get more power... :-)

Figure out how much protein (grams) there is in each tablet, how many tablets there are in a box (120, correct?) and how much the box cost (if you don't mind). Bonus marks for what kind of protein it is (based on the name, I'm going to guess egg albumin) and any other ingredients (potato has me scratching my head).

No problem. :-)

Box Price: 16,99 €.

Tablets in box: 120.

Amount recommended right after workout: 8 tablets.

Kind of Protein: Potato Protein Hydrolysate 49 %, Egg Albumin 49%.

Total weight tablet: 6,8 gram.

Hopefully ThisIsSparta understands that he cannot effectively replace whey protein shake (powder) supplements with pills.

Thank you - wasn't aware of that. I've been working out for years, but never used protein supplements of any kind with it. Will look for a good whey protein shake then as well.

Get those nice cerial bars (GletscherKrone from Lidl) this **** is great and you can eat them as little snack, I throw them in like candy to keep my weight from dropping.

Oh, a fellow German! Hi! :-) I used to have a pack of those with me every day, will check them next time I go buy food.

Write down what you eat everyday and add to it. slowly Write down the calories to if you can to help. You can also use the journal as a way to clean up your diet, it is so much easier to change your eating habits when they are written out in front of you every time you eat something.

*Sighs.* That will demand some effort. Won't have another choice, or will I...? :-)

Next, the protein pill thing is dumb IMO. They are expensive compared to powders and to get a significant amount of protein you would need to swallow 30+ pills. The brand you described has less than 1g of protein per pill. The box should last you a few days lol.

I fear you're right... Well, will do for this month, but after that I wanted to switch to another brand anyway...

http://www.startingstrength.com/

Due to shipping costs, I will probably skip, but I look for a translation or a book with similarily good reviews.

www.thedailyplate.com

Very cool! Thanks a lot! That will make things much easier... So, here I go beginning with my food diary...


Again, thank you all very much! While I cannot yet tell how those changes will influence my training, I feel it is a very big step forward for me!

Yours,

Rafe

[M.C.]

I promised you the list of ingredients and all that stuff, so her it is:
whole meal oatmeal/oat flakes(30%); glucose sirup; grain "pops" (wheat; corn; rice; sugar vegetable fat...) cranberrys(8%); cornflakes; sugar; vegetable fat; meltodextin; honey

per 100g/ per bar
374Kcal/93Kcal
6,4g/1,6g protein
73g/18g carbs (there of sugar 34g/8,5g)
6,3g/1,6g fat
4,8g/1,2g fibers

The values are a little bit higher for the apple and strawberry bars.

I hope that helps :)

[TheRuss]

Well, oats are good, but that's a lot of sugar and carbohydrate in one shot for a guy trying to maintain/gain lean muscle mass.

[M.C.]

Well for him maybe but I drop weight when I am not eating like a pig. I like them because I throw in 2 of those about 30-45min before training and I don't get hungry during training like I used to when I didn't do this.

[GIJoe6186]

Blenders will help you gain weight.

Oatmeal, milk, bananas, peanut butter, olive oil and tons of other stuff. Throw it in, blend it up and you can get 1000 calories no problem.