Fadi, so much wisdom, if anything, too much for my novice brain to comprehend at once.
I would love to personally pick your brain sometime.
Eating & nutrition is currently one of the (main) things that I am struggling to wrap my head around. I am looking to put on some size, approx 10 - 15kg's to start with, but must learn to crawl first, then walk.
Currently weigh approx 68kg, down from a peak of 120kg. I've just joined up at my local gym, and have been given a 3 day split program to go on. Not sure how good or bad it is, but I guess it's a start.
I seem to be going around in circles at the moment. This whole 'eating to put on weight' is new to me.
-Rob.
Okay. I assume you mean something like this?
And in regards to calculating my maintenance to begin with, is there something on here you could quicklink me to? I'm at work, and as much as I am trying to browse around the pages, I will more than likely have missed it. Structure of my meals, what and when to eat, and how much -- these are all things that I'm currently stumped with.
My mind is like a sponge at the moment, I am willing to absorb any information I'm given. I'll continue to browse these pages any chance I get. This community is a gold mine of knowledge to me.
-Rob.
You're welcome.Thanks, once again, Fadi.
Correct.So using your above formula, this would mean that I would roughly need to up my intake to approx 2,720cal (68kg x 40cal).
Real food, when you're hungry, and stop before you stuff yoursef so much that you can't breath.what, when & how (much).
You may be overthinking the most natural thing that comes to a human mind. But then again, I do not place the blame on you so much, since there's so much misinformation about what constitute real healthy food out there. For the most part of my eating, I am a nutritarian. That is, I focus first and foremost on the micro nuttients before I look at the macros, i.e. Fats, Proteins, and Carbs. Is that how bodybuilders approach their diet? No. They first and foremost think about the macro nutrient that is protein, then they work out what they need after that to arrive at their desired caloric count. Does what I've just written fly in the face of how bodybuilders view and approach eating? You bet! Hence, I'd rather leave the diet advice to someone who wishes to speak about it from a conducive muscle building point of view.I have many questions in my head, but can't find the right words to communicate them.
It was an error which I have corrected, thank you Rob.Also; in the formulas above, you list the first and third in KG, and the second in LB. Is this correct?
Thanks, once again, Fadi.
So using your above formula, this would mean that I would roughly need to up my intake to approx 2,720cal (68kg x 40cal).
So now that I've got that magical number down, the next part is the real challenge. The food intake, what, when & how (much). I have gone through your 2,200cal plan quite a few times, however there is still something that I feel I'm missing....
I'll apologize now in advance, for any future questions I ask. I'm sure you've had to answer them dozens of times. I have many questions in my head, but can't find the right words to communicate them.
-Rob.
Also; in the formulas above, you list the first and third in KG, and the second in LB. Is this correct?
Can I just clarify two questions if I want to use the formula above to calculate my calorific needs for the day for fat loss, eg 26 x 77 = 2002 cal:
1) Does this means I can eat 2002 cal of whatever I like as long as it adds up to 2002?
2) If I do a workout that equals 700 cal expenditure (according to my heart rate monitor), do I then have to add this 700 to 2002, ie 2702?
If I do a workout and then go for a jog afterwards, I can burn up to 1600 cal. Eating just 2002 will make me pretty hungry by bed time!
Wow Fadi after reading all this my head is about to explode. and looking through it all I can see why im so lethargic most days ans conserve my energy for the gym going on 26cal per kilo to lose weight im around 1000cal below what i should be eating... but do i distribute it evenly or do i fill out small meals and snacks?
ive spent years running on one or two meals a day and this 3 meals plus snacking i struggle to finish a meal without wanting a power nap lol
ive recently noticed a huge bump in my lift capacity after knocking off around 30kg on almost pure weight training and light cardio (walking 4 kilometers to work and 4 back) and fell into the trap of pre workouts with 1.3d that i have been cycling with a less stim based pre workout and i even tried oxyelite pro which i loved the boost in energy for the day but it made it even harder to get down even small amounts of food without wanting to hibernate
Aslong as you eat the min required in a 24 hour period it does not matter, Weather you eat all you calories in 1 single meal, Or 20, What ever suits you best,
welcome to the dungeon.Hi all, I have just joined this forum after lurking over the weekend. I have decided it's time to get fit again! I left the army 10 years ago and have progressively put on 20kg.
I am 33 and 98kg 173cmnot ideal, when I left the army at 8o kg and good all round fitness.
I have jumped on this 2200 cal diet and seems it is more than what I am used to eating, so I hope that I was just not eating enough before.
I am following the training regime and just using my small gym in my estate ( a few machines but covers all the muscle groups) if I see results after 2 months, then I will join a proper gym and purchase a road bike for some long cardio rides.
I am training Mon/Wed/Fri and Burpees Tue/Thur - currently can only hit 40 burpeeshopefully that will increase to 100 over the next few weeks.
I have not seen any reply to this thread for some time, is this still a great beginner program? Is this diet still suitable?
I have ordered some WPI and Oatmass online and that should arrive in the next week or so which will make hitting the calories easier - especially the Pre and Post WO drinks.
Looking forward to some quick gains and improving my appearance
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