Time to get back to the gym....

[ddcboyle]

Off topic, massively.

 

Decided im going to start hitting the gym again, properly this time since my mate has now got a gym membership. Got my 2 products selected already, N.O.Xplode pre-workout since that does the most for me energy wise (except grenade, but i get the shakes from that). And USN muscle fuel anobolic post-workout as thats one that requires water (free) and doesnt taste too bad.

 

Main question is, im 6ft 4, weight 78kg without any clothes. And even when i was in afghan hitting gym every day for 6months. I went upto benching 105kg, but stayed between 78-81kg. My aim is to hit 90kg, but my metabolism is too fast so dont put any weight on at all. Been 78kg since i was 18, and now 24.

 

May be a stupid question, but does your diet actually matter alot. For someone with my metabolism etc? I know for those who put weight on quite easily or are doing 4 or 5 hours a day at the gym as an instructor it would matter. But i intend on doing roughly 8-10hours a week, diet isnt my strong point since i hate cooking and love take aways.

 

Were any of you in the same boat, fast metabolism, couldnt put on weight but eventually did get bigger?

And those of you who say "YES! thats me! i done that!" What sort of routine did you do? Mate keeps talking about the "bi and tri" day, "back" day etc, ive always been, just go to gym and do everything.

[LloydV]

I've spent a lot of time in the gym over time, especially training for American Football which ive just had to retire from.

 

working different parts of the body is the only way to work properly, as it will take 2-3 days for an area to recover properly after working out. If you are able to do the same work the next day you are not working any where near hard enough to optimally bulk up.

 

With regards to diet, my option is to just try to have a reasonably healthy diet maybe just a bit more of it. One of my old trainers said once that with him it didn't matter what he ate as "it was all calories"!

[spoorsy]

same boat as me mate,

 

i found the USN anabolic muscle fuel really good for gaining lean weight not just bulk.

 

In terms of work out i would recommend doing muscle groups when you go to give them a chance to rest & recover ( and get bigger )

 

For the diet, try and eat healthy as much as possible and drinking water too. Its surprising what is in food but i tend to try and stay away from foods high in saturated fats, and salts etc. look for how much fibre and protein you are consuming too. A good example for trying to gain muscle is to consume 2g of protein for every 1kg of body weight. so 140g of protein per day would be a good starting point.

 

feel free to drop me a PM if you think i could be of any help

[drginger]

Nuts are good for a high protein snack in between meals. Defo agree with not training your whole body at once, rip the @*!# out of maybe two muscle groups per workout so it hurts the next day then rotate. Obviously everybody's bodies take to things differently though

[Ekona]

I go to the gym loads, just so I can eat more. I don't get the whole metabolism and drinking protein shakes to boost weight gain, I just run like f*ck on the AMT to make myself sweat so I can go home and tuck into a KFC.

 

[Flex]

I do find the whole protein thing funny too, i mean if you gained as much as the suggested level of lean muscle then there'd be millions of Mr Olympias walking around and that's just not the case but in a business that makes billions they're never gonna stop selling the stuff.

[KyleR]

I'm 6' and used to weigh about 65 kg, could never put on weight until I started the gym and began shakes. I put on 8kg in 5 weeks with high calorie shakes like monster mass. 1400+ cals per Shake and took 2 a day with an extra half shake after workout 3 days a week. I'm now the same weight as you.

[Randy_Baton]

Just do sport it's much more fun.

 

Climbing or bouldering works every muscle group with very little impact damage, cycling works the cardiovascular. Get a train somewhere far away and cycle back. If you want to get home you have to keep on going! Also if you climb with women you legitimately get to stare at their backside whilst there on the rope.

 

Oh and just wait until you hit 30+ then the weight will come! I don't know about kg but I was 10 stone most my adult life. Put on 1.5 stone since turning 30 (4 years) but think half of it is muscle from climbing.

Edited January 15, 2014 by Randy_Baton

[ddcboyle]

Was looking at doing a bit of indoor rock climbing aswell, im just one of those guys who needs a partner for competition. I dont do much if im on my own, few pull ups and just head back lol.

 

Was looking at the high calorie milkshakes, with peanut butter, honey, fruit, milk and ice cream. worked it out as about 950 calories per shake. just bit expensive like :/

[Ekona]

Just eat a pizza

[chirag1988]

I'm in the same boat as you - used to be a hardgainer (still am) and struggle to put on any weight. I used to weigh around 78-80kg at my peak and was still pushing a decent weight, however this time around when i did my bulking cycle I've now gone up to 91kg and still got another 6wks of bulking left. I'm a massive fan of USN Muscle Fuel Anabolic when bulking but not for cutting. I use it post-workout and for my pre-workout I'm using Kre-Alkalyn with BCAA's. Also take a serving of BCAA's after training and glutamine and creatine and then ZMA before bed. I'm munching down around 4000 calories a day! I've put on some fat, but there's a lot more muscle and strength than ever before now as well.

 

Breakfast:

Big bowl of porridge plus 2 pop tarts and a protein shake

 

Couple of hours later:

Tub of cottage cheese and a croissant with nutella and peanut butter

 

Lunch:

I get these ready meals from www.musclefood.com or 2 chicken breasts and brown rice, then yogurt and something sweet

 

Couple of hours later:

Fresh fruit (just a random mix of anything)

Oat/cereal bar

 

Pre-gym:

Pasta with tuna, or salad consisting of avocado, peppers, mozarella and tuna

 

Post-gym:

USN Muscle Fuel Anabolic

 

Dinner:

Anything high in protein and carbs

 

My training is a four day split:

Monday - Legs - Squats, Leg press, Hamstring curl, Lunges, Calf raises

Tuesday - Chest - Incline bench, Flat bench, Flat flyes, Cable flyes with handles at the top, Machine incline press

Thursday - Back - Bent over barbell rows, T-bar rows, Single arm dumbell rows, Wide grip lat pulldowns, Narrow grip lat pulldowns

Friday - Shoulder & Arms - Military press, Arnie press, lateral raise, Reverse flyes (rear delts), Shrugs, Barbell curl, Skull crushers, Superset hammers with dumbell tricep raise, superset preacher curl with tricep cable pulldown

 

The training routine I use for the big lifts is Jim Wendler's 531 Routine. You may think you're not doing many reps, but try it out for a few months. My strength went through the roof and I found myself putting on a kilo a week in mass! But key thing for weight gain is YOU GOTTTA EAT

 

Give me a shout if you need any info mate

[Desey]

as above - 4000 calories if your seriously gyming

 

sounds easy, but its the worst thing ever, nothings worse than eating tuna when your not hungry!!!

 

muscle fuel anabolic ftw!!

[chirag1988]

as above - 4000 calories if your seriously gyming

 

sounds easy, but its the worst thing ever, nothings worse than eating tuna when your not hungry!!!

 

muscle fuel anabolic ftw!!

 

Tell me about it mate, I prefer cutting so much more to bulking. I'm at the stage now where by my last meal is like trying to push out that last rep lol. The toilet is my best friend at the moment haha

[Tigerzed]

75% diet 25% training. Diet is everything. Forget the fancy supps eat train sleep repeat. Lift heavy but concentrate on form.

Compound sessions for mass splits for detail. Check stronglifts madcow or Bill Starr 5x5 workouts. 6' 1" 16st 7lbs

[JetSet]

I'm 6' and used to weigh about 65 kg, could never put on weight.

 

Pretty much the same as I used to be, 1.83m and 64kgs but it took 50-60 miles a week of hard running to maintain that, my BMI was not far off the bottom of the chart and I used to eat like a horse. I'm a much more healthy 78kg's these days and down from a peak height of 1.83 to 1.82.

 

Pete

Edited January 15, 2014 by JetSet

[martinmac]

I am pleased to report that over the festive season I dropped over a stone in weight ( sorry about the old money). I discovered a secret method. I still ate and drank regularly too

 

When I work out what the name of the bug is I will let you know.

[Dblock]

Just eat a pizza

 

Exactly. I weigh a ton and have never been to the gym.

[marzman]

Wow, you people are freaks

 

I've always been big, and i cant avoid it. If i eat 2500 calories a day, i'll still put weight on. Im 6'2 and I used to operate around the 95kg point in my early 20's and was mildly overweight, but had to do sport 4 times a week to even maintain that. Then i got injured and had spinal surgery, and in the 5 years since then i've ballooned to 123kg! Dieting for me only maintains this weight, and i've not been able to do exercise in a loooong time.

 

However - this is now all changing! I had some spinal injections in December that i discussed on here, and since then i've been able to do some basic exercise. Im now swimming and doing core work 7 days a week, and living on a keto diet - and im now down to 114kg. This is just the start... to be active again feels amazing so this year im really on a drive to fix my back and get back to team sports.

[Ekona]

That's great news mate, well chuffed for you

[marzman]

That's great news mate, well chuffed for you

 

Cheers Dan, i appreciate it.

[wmr1980]

Firstly, there's no such thing as metabolism being too fast or not, in general we're all roughly the same, HOWEVER, your hormonal balance and activity levels can dictate your metabolism's behaviour. In general people just don't eat as much as they think they do. Also packing on 10kg of lean muscle naturally will take years - so don't expect it to happen over night!

 

The key to "diet" is not to regard it as a diet but as a way to live life.

 

I've grown distant from all the @*!# food that exists in the world - refined, processed foods. Don't get me wrong I still enjoy the odd cake, and biscuits etc... however these are the exception to the rule.

 

Golden rule number 1 is to keep away from heavily refined/processed foods. Basically anything that exists naturally and requires no human intervention (other than butchering or picking) is ideal. Now, of course that precludes things like pasta and rice - which I'm not hugely against - so I'm not THAT strict, however, I do keep those to a minimum. Carbs aren't the enemy - but the key is to get your insulin sensitivity to be enhanced - i.e. when you do eat carbs your body processes it more efficiently.

 

Golden rule number 2 - don't follow a fad diet. I don't think things like Atkins, or low carb or high fat or whatever is the answer. The answer, is to follow a lifestyle that you can follow and integrate into your life. Making a conscious effort to eat the "healthier" option. Also not buying treats for the home makes them less accessible.

 

 

Golden rule number 3 - fats aren't the enemy. I know - it seems completely opposite to what gets bandied around - but they are actually critical to energy, and helping your body use fat as an energy source rather than relying solely on glycogen stores (carb based energy). To turn your body into a fat burning machine, you need to fuel it with the right fats. That's not to say you should eat lumps of butter every day, however, eating say, a tub of ice cream, vs a tub of avocado, let us say the calorie content is the same, the avocado will promote fat loss whereas the ice cream will just cause a massive insulin spike that will promote fat storage. That's what I was talking about insulin sensitivity - if you keep hammering your pancreas it becomes less effective - so keeping it more stable is a far better way of treating your pancreas.

 

 

Onto diet - how much to eat...

 

This isn't a straight forward question, and a number of things all make up the determining factor of what makes up the answer to that question

- Age

- Sex

- Body type, lean mass vs mass

- Hormones

- How active are you?

- Macronutrient intake

 

Things that are out of your control like age and sex can play a big part, as males typically burn more calories just being alive than females, and older people burn less than younger people.

 

But other things make it up too, and these you can control. Your lean mass, having more muscle mass on your frame will cause your body to burn more calories even when you're doing nothing. Your hormone levels (some of this you can't control, but diet and exercise play a part in regulating hormone levels) and your activity level.

 

There are many online calculators that you can use, but avoid these as a lot are hardcoded with values that don't relate to your particular circumstances. And will probably over estimate what you need.

 

Some of the calculations you can use are as follows:

 

http://en.wikipedia....nedict_equation

 

Probably the most commonly used method, but it is also notoriously inaccurate, I'd avoid using this unless you are totally unaware of your bodyfat and lean weight. If you do know these, use the next one

 

For MEN: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]

For WOMEN: BMR = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] - [4.7 x age (years)]

 

Katch-McArdle

 

This is far more accurate as it uses your own bodyfat and lean bodymass measurements to calculate the intake - to get those measured you need to speak to a health advisor/doctor - do not use those digital scales they're rubbish and inaccurate.

 

Base Metabolic Rate (BMR) = 370 + (21.6 x LBM)

Where Lean Bodymass = [total weight (kg) x (100 - bodyfat %)]/100

 

So using one of the above will give you your BMR, this is what you use just by being alive and your body running so to speak, but now you need to factor in your activity level. Which we will then use as a multiplier against your BMR. To calculate this multiplier we must determine the following:

 

1.2 = Sedentary (Little or no exercise and desk job)

1.3-1.4 = Lightly Active (Little daily activity & light exercise 1-3 days a week)

1.5-1.6 = Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week)

1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week)

1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)

 

Match yourself against one of the above and multiply your BMR by that number.

Remember, be honest with yourself. If you have an office job but work out 3-4 times a week, that doesn't necessarily mean you're Moderately Active. You might be bordering between the two, but remember, if you're dishonest on this part, you're going to be eating more than you need to be which will ruin your progress to your goals

 

The key thing to remember with whatever number is eventually calculated, is these are estimates, they might use some science and individual measurements, but they are still estimates, and therefore shouldn't be treated as a concrete number. Be prepared to adjust and tweak this number.

 

My advice to you is to give yourselves 2-3 weeks at this number, if you're gaining/losing too much weight, tweak it. However don't just chop off 1000 calories do it gradually, literally a couple of hundred calories a day).

 

Anyway.... so you have a number, say 2800, now what? Well it depends on what you want to do.

 

So if you're trying to lose weight, take 2800 and remove 10-15% from it, so 2520 or 2380. Again this should give you a healthy weight loss amount per week.

 

However, these percentages can be increased or decreased as much as you like depending on how quickly or slowly you want to achieve your goals. But the optimal amount is 10-15%

 

So breaking down the calories - I mentioned these in the golden rules above...

 

Don't base these amounts on percentages, your body has no idea of what percentages it really wants or needs, so just make sure the end totals match the requirements for you. And as long as you do that, they'll work, it really is that simple

 

Protein! My favourite!

 

Aim for about 1g per lb of bodyweight. Ideally this should be per lb of lean body weight, but if you don't know this then it's not going to be a huge problem for doing total weight. However if you've used the Katch-McArdle method above you should know your LBM

 

http://i.imgur.com/g00k2.png

 

Some sources of protein.

 

Carbs always get a bad rep, they're the first point of blame when people are dieting or putting on too much weight. But eating carbs, and the right carbs can be beneficial to your goals, both gaining and losing weight

 

Carbs give you the energy to have intense workouts or do high amounts of exercise. As I mentioned before they're not the enemy but should be from good sources if you're going to have them (remember the refined discussion I said). Aim for wholegrain foods - and "organic" if you can, oats and other stuff low on the http://en.wikipedia....index"]glycemic index[/url] (GI).

 

The thing to remember with carbs is they are split into two categories at a basic level, Complex and Simple Carbohydrates. Complex carbs such as the ones I mentioned earlier are digested at a much slower rate, keeping you fuller for longer and giving a much more stable and steady flow of energy. Simple carbs, while deliver the same amount of energy per gram, are digested at a much faster pace and deliver an immediate boost in blood sugar and energy, but it wears off quickly. Meaning you feel hungrier sooner and your energy falls quicker. Hence why keeping away from sugar and refined carbs is important.

 

If you consider yourself highly active, 3g per lb of lean bodyweight, moderate 2g and less active 1g. Again very approximate figures.

 

As mentioned, these get a bad rep, people assume because of the name that fats make you fat. But only the wrong kinds (trans fats are the worst kind)

 

Fats are crucial to regulating hormone levels, as well as aiding the body to actually burn fat. So these are a must in the diet. Saturated fats are important too, but again these are something that must be had in moderation

 

The types of fats you need to know about are Saturated Fats, Monounsaturated Fats, Polyunsaturated Fats and Trans Fatty Acids.

 

Sat fats:

Usually found in food from animals (meat, butter, cream etc), they yield more energy than unsaturated fats however are linked to higher cholesterol levels and heart diseases. However, please don't shy away from Saturated fats, as a certain amount is important in your diet.

For men, you should be eating no more than 30g per day of saturated fats, for woman, 20g

 

Monounsaturated and Polyunsaturated Fats:

Found in plants, oils, cereal grains and fish oils. These are the good fats and you should be making up most of your fat intake from these. They are good for a number of reasons, two of these being Omega 3 and Omega 6. The oils and cereal grains provide Omega-6. The body uses the Omega-6 fatty acids to make hormone like substances called eicosanoids. These provide a number of functions including muscle contraction/relaxation, blood vessel constriction/relaxation, immune response to injury and infection. They also help to lower LDL cholesterol, the bad kind.

 

Omega-3 fatty acids from fish oils help with the brains cerebral cortex development and retinal development for vision. There are also a number of health benefits from Omega-3 fatty acids, including a healthier heart which is always a good thing and healthy joints. A number of studies also show Omega-3 fatty acids help with fat burning and minimising the effect of catabolism.

 

Trans Fatty Acids:

Most of the nasty nasty fatty acids are the result of industrial hydrogenation of polyunsaturated fats. These fats are bad because not only do they massively raise the bad cholesterol, LDL, they also reduce the HDL levels of cholesterol too, the good kind. Margarine is a source of trans fats, so be careful if you use margarine.

 

Typically you want to aim for 0.45-0.8g per pound of total body weight, however if you are of a high bodyfat percentage, you want this to be per LEAN pound of bodyweight. And remember, make sure it's made up of mostly good fats and not bad fats.

 

Now a lot of people will tell you that you should eat every 3 hours to keep your metabolism firing on all cylinders. This isn't proven to be completely true, but mainly because eating smaller meals this often will keep you from being hungry like you potentially would be on a diet consisting of just 3 bigger meals. It will help you from being tempted to pick at junk food and it will just keep you feeling fuller longer. Aim for 6 small meals a day, with a couple of them just being nothing more than snacks if you like (handful of nuts/mixed fruit or something). However, if it doesn't fit into your lifestyle, eating 3 square meals a day is fine - just be aware of the snacks you eat! Grazing style suits me, it might not suit you.

 

There are a number of different dieting methods however that encourage you to break this tradition and I encourage you to look into them, but ultimately it is down to calories in vs calories out.

 

If you miss a meal and are short on your macros, don't eat for the sake of it. Junk food will have some nutrients but also a lot of bad stuff too. Don't worry too much, remember, your macros average out across the week.

 

If you're at work and eating is a problem, buy a bag of nuts/dried fruit, or make some snacks you can pick at the night before. And just eat when you can, but don't think that making up for not being able to eat quality food by eating junk is the same thing

 

Breakfast - I can't stress enough just how crucial a good breakfast is for anyone, no matter what the goal is. Be it gaining mass, or training for a marathon. A good healthy breakfast will kick start your metabolism, give you the energy for the day ahead and just general give you a better start to the day in my opinion. It doesn't have to be much either, find something that fits with your macros and make it something you enjoy.

 

If you are short on time, make a smoothie the night before and have it in the morning, but I think it's a pretty special circumstance when you don't have time to fuel your body for the day ahead

 

Carbs before bed.... No not really, infact several studies have shown carbs in the evening can actually aid weight loss. But as with most things related to diets, it's unproven either way.

You can have carbs after 6, just keep them sensible and keep them good. If they fit with your remaining macros, eat it and enjoy it

 

What bout drinking?

This is also an important part of the dieting process. Being dehydrated will leave you feeling lethargic and in no mood to do any form of exercise.

 

I personally need or feel most comfortable when I'm drinking at least 4 litres of water a day, but I'm no nutritionist and everyone is different, so you can take or add to that as much as you want. Just make sure that when you're going to the toilet, you're weeing a nice straw colour every time. If you're doing that, you're hydrated and all is well

 

Alcohol is the killer - that will undo all the hard work you do.

 

Use an app like myfitnesspal to track calories - knowing how much you eat is critical to making changes/improvements. You need to benchmark.

 

Onto me.

 

I eat around 2,600 - 2,800 calories a day depending on if I hit the gym or not - when I hit the gym and because I do VERY intensive exercise (powerlifting / strongman training mainly), I need to bolster the calories to recover. Food is fuel but it also aids recovery and fixes your muscles that you actually tear when you exercise. You also grow/recover when you sleep. Also doing something like HIIT (high intensity interval training) which is literally a 10 minute blast can push your heart into the fat burning zone for longer and up to 24hrs after the exercise. I generally do skipping, and I skip like a mofo for 30s - then rest for 30s - then skip for 30s and rest. But it's not just an idle skip, it literally is going as fast as I can. I do this 10-12 times (i.e. 10 skips and 10 rests). The alternative is to do hill sprints. I measure out 30m, and then sprint up as fast as possible. Take 90s rest as you're walking back down, and sprint back up again. 10-12 times. It puts your heart in the lactate point - and just helps puts your body into a fat burning state. Look up HIIT online for some examples. The key, is that it must be 90%+ intensity - i.e. really go balls out. However these are done on "off" days or days when I cannot get to the gym.

 

A typical day for me is like this.

 

Breakfast:

 

2 eggs fried in coconut oil or poached

Smoked haddock fillet

 

Handful of blueberries

 

Sometimes a small bowl of porridge (no sugar - but I use cinnamon) with blue berries.

 

Snack:

 

~70g of mixed unroasted nuts

apple

 

Lunch:

 

Spinach

cucumber

cherry tomatoes

large chicken breast

lardons

pine nuts

olive oil

 

more fruits

 

Before gym:

 

banana

coffee

 

Post gym:

 

if I'm having dinner later I have a protein shake

 

Dinner:

 

fish/chicken/lamb/pork/beef (though we have fish a lot)

mixture of vegetables (the vegetables take up over 1/2 the plate)

 

That's it - sometimes I add some cous cous, or wild rice with dinner depending on the dish and if it fits with it.

 

That works out to anything between 2,600 to 2,800 calories. I sometimes go in excess of 3000 but only if I know I'm going to be doing some intense exercise or if I want to enjoy myself! Everything in moderation....

 

However I do not eat manufactured bread, hardly drink any milk, I don't have sugar or treats, I do not eat white refined carbs. If I'm hungry and want to snack, I'll have an egg, or some nuts, or a protein shake (just because it's convenient). I don't eat any refined foods basically. IF I'm losing weight and I want to put some more on, I eat more. I also work VERY hard in the gym - and I need the calories to help recover. If you're not interested in the gym, you don't' have to go - but doing some exercise, even bodyweight stuff is good - you want to improve your core and boost your lean muscle mass. However to accelerate fat loss, doing exercise is important - as doing exercises boosts your metabolism - it fires it up. Remember when we were hunter gatherers, we'd eat, then spend days hunting and fasting eating berries, leaves and nuts until we found a wilder beast to eat - then hunt, and gorge ourselves (we didn't have fridges ). Some people follow a lifestyle called intermittent fasting - whereby you fast for 16hrs, then eat all your calories in an 8hr window. So go to bed , and then don't; eat until lunch time - which goes against the eat breakfast rule - but that would effectively be your breakfast - and you'd still have your 3 meals a day but in a shorter time period. I personally don't like it, I like to eat when I'm hungry - but I'm not a hunter gatherer, I'm after strength and power so I need my calories, I know I;m going to have a meal soon, so I don't need to worry about where my food is coming from.

 

For exercises, there are plenty of routines out there, stronglifts, starting strength, Wendler 5/3/1. DC training, HST - but they all can be fairly advanced, Stronglifts 5x5 is a good starting block. I can help you figure out a routine if you want.

 

Happy to offer more help in terms of exercise/nutrition/training etc... My background is a decade in rugby, 1/2 a dozen years coaching strength and conditoning, and I just love lifting weights! I'm not huge, I'm just reasonably lean, and reasonably strong. (6'1", 13% BF, 92.5kg)

Edited January 15, 2014 by wmr1980

[Dblock]

WMR1980 you must have a good job. That food sounds proper expensive,

[Ricey]

..... it is!

 

Eating healthy for bulking costs a bleeding fortune.

[Jake4136]

WMR1980 that's probably one of the best write ups iv ever read!

 

The only things I could think to add would be try to get most of your protein from food, protein shakes are brilliant but try to only use them when its not convenient to eat. Doing meal prep the night before, things like a Tupperware tub of brown rice and chicken or tuna and brown pasta is really helpful.

 

70% Diet, 30% Gym. (100% Commitment)

 

Start looking at your food as just piles of Fats, Carbs, Proteins etc it makes it much easier to work out what you have eaten and what your going to need to eat

 

Your body can only absorb about 40-50g of protein per hour so there is no point 4 chicken breasts at once, like WMR said 5/6 smaller meals spaced out

 

Buy protein bars/flapjacks in bulk online, 24/48 pack work out around 80p instead of £2 or £3 individually and are a good source of protein/Low Gi carbs

 

 

Again agreeing with WMR I cant stress the importance of breakfast, not only to kickstart your metabolism but say your last meal is at 6pm then you skip breakfast and dont eat till Noon. Thats 18hrs without any food which is far too long.

 

Lastly Google, trawl through forums and read as much as you can. Professionals training programs, nutrition guides its all helpful in the long game.

 

Hope this helps

[Ricey]

How pissing hard is it to cook and eat 6 meals a day though.

 

Ive come to the conclusion that unless you can dedicate 70% of every waking moment to keeping fit/getting bigger your on a losing battle!

 

Doesnt stop me trying like