PrettyBoy

Ok guys, i've been taking information from all over the internet and I put this together hows it sound?

8am- Protein Shake
8:30am- Wholewheat Cereal, Glass of Milk, Wholewheat toast
9:30am- Oranage Juice
10:30am- Sandwich(ham/roast beef/tender loin/peanut butter etc) and some fruit.
11:30am- Small training session
12:30pm- Low fat Yoghurt,salad/pasta
3pm- Glass of milk with some fruit
5pm- Protein Shake, my normal supper(don't get much choice i'm 16 lol)
6pm/7- Training
7:30pm- Veges/fruit/pasta
10pm- Wholewheat Cereal, protein shake.
11pm- BED

What do you all think for a basic begginer diet, keep in mind i'm 5'10 120pounds looking to gain some weight.

Thanks

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sitnspin

I have a couple of questions and minor observations:

- what kind of orange juice are you drinking? Most commercial kinds have added sugar, and even the all-natural kinds like Tropicana end up being fairly high in sugar as a result of processing. Would it be possible to switch that out for a real orange? Keep in mind that the more whole and raw and fresh your fruits and vegetables, the more nutrients you're getting.

- wholewheat (aka "brown bread") isn't as good for you as whole grain -- the kind of multigrain bread where you can actually see whole seeds and grains (like flax, sunflower, etc) in the bread. Again, it comes back to that idea of the less processed your food is, the better.

- I don't know if you need to be drinking all that milk. Its main benefit is calcium, but you can get calcium from green vegetables like broccoli and spinach. Lots of pro fighters stay away from milk completely because it raises the level of acidity in your muscles (something you can combat with more leafy greens), contributing to muscle soreness after workouts, and they say dairy tends to make them sluggish with less energy. I'm not saying any of that is 100% fact, but you could always cut out the dairy for a few days, replace it with more spinach and broccoli, and see how you feel. You're still growing, so calcium is definitely important.

- All four of those sandwich fillings you named are pretty high in fat. I realize you're trying to put on weight, but you don't want to get it from an excess of fat in your diet, because that'll just lead to an excess of fat on your body. Consider skinless chicken breast, tuna (the kind that's packed in water, not oil), or scrambled egg whites (by just eating the whites you're getting lots of the iron and protein and B12 but very little fat or cholesteral, which is contained in the yolk). You're also not really getting much from that bread (the cereal you're eating is providing all the grains you need daily), so you might consider eating what's IN the sandwich and skipping the bread. If you're eating peanut butter, make sure it's an all-natural kind (the only ingredient listed on the jar should be "peanuts"), because the commercial brands like Jif and Skippy, etc have crap in them like icing sugar and corn syrup (you might as well just be eating dessert). An all-natural almond butter is even better for you, but it's way more expensive than PB.

- I don't know that you should be eating pasta twice a day, especially if it's not whole wheat or multigrain or spinach pasta, etc, but just the regular kind made from enriched white flour. It's high on the glycemic index and full of a lot of empty calories. I realize you're eating it for carbs before your workout, which is fine, but consider more natural, unprocessed sources of carbs, like fruit, nuts, or instead of pasta you could have some beans or chick peas with brown rice (higher in fiber than white rice, and it actually has a little nutritional value, whereas the white stuff doesn't really).

- I understand totally about how little choice you have about what gets served for supper, but it never hurts to share the info you're finding re: healthier eating with your mom or whoever does the cooking. And it's in your power to go easy on the butter & dessert, and if it's something particularly fatty like lasagna, you don't need to go for three helpings.

All in all, though, it's not a bad start. Just remember that if you're trying to bulk up, you want to take in a lot of calories, but you don't want to get them from fat and sugar and starch, you want protein and unprocessed carbs.

I wouldn't recommend any additional supplements to you, because you can and should get everything you need from your diet. But a good multivitamin in addition to your food is never a bad idea. And drink a lot of water -- it'll give you energy and help your body process all the food you're eating.

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PrettyBoy

Thanks for such detailed posts, I really apprechiet it. Although i've already started taking some supplements for protein and fat. It's called Muscle Juice and it's very cheap, here's a link to the Nutrition Facts: http://es.geocities.com/manuelgonzal...juicefacts.GIF What do ya think?
Also by the pasta meals I take this.. (very quick and easy to put together) http://shopuncleharrys.dukestores.du.../fz1%20019.jpg which each small box contains 25g of Protein and I COULD eat 2 per serving.
Also, when I put my shake together I mix 250g of the Muscle Juice w/ 500g of Milk with some fresh and frozen fruit. Would I rather mix it with water or what other liquid would be good?

Right now i'm just benchpressing 40pounds 20x after each rep do 10mins on bike and repeat. I ussaly repeat about 3-4times each workout.
Then I do 25pounds curls 10x 10mins on bike then repeat about 2-3times each workout.
That's about all I know how to do at home, I have a benchpress machine with alot of diffrent weights.
Which other excersises should I be doing, and can you explain them well?
Thanks

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sitnspin

I have to confess that I haven't ever tried to bulk up (I'm 6'2 and 225 as it is), and when I boxed my coach kept me away from weights entirely because he only wanted me to get lean.

As far as I know, we can't take in much more than 25 or 30 grams of protein in one serving, and the rest gets flushed out. So I wonder if you wouldn't do just as well only consuming TWO scoops of this muscle juice stuff per serving. It would also last you longer. There are people who post to this section who can advise you on this better than I can.

And that's also a lot of saturated fat that you're taking in every day, especially since it doesn't even include your meals. In my opinion, it's too much and it's not a healthy way to bulk up. Again, maybe Smashing Machine or someone else can chime in on this.

I say the pasta's crap. I obviously can't see the ingredients list, but it's too much fat and starch, and there's probably a fair bit of sugar in the sauce too. It's hard to find ready-made dinners that you microwave or pop in the oven that are actually good for you. You're better off eating some whole wheat pasta and steamed vegetables with just spices for flavour. Then you're getting nutrients and carbs with more fiber, and less stuff that you don't want.

I'm confused by your workout. You say you're doing 10 minutes on the bike after each rep? Do you mean each set?

Personally, I'm in favour of the high reps you're doing, because they build muscle endurance, and it's probably a pretty decent cardio workout if you're not taking any rests in there. However, I know that some guys on here (who know more about this area than I do) will say that lower reps with heavier weight is the way to bulk up.

I'd also recommend pushups and situps. The situps because you shouldn't ignore your core muscles if you want to get stronger, and the pushups to strengthen the arms, chest and back, and then you're also pushing the heavier weight that I mentioned in the previous paragraph, because it's your bodyweight.

Another good bodyweight exercise is hindu squats. They strengthen the quads, and if you do a lot of them at a good pace, they're surprisingly good cardio. http://www.frixo.com/sites/fitness/e...indusquat.html

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PrettyBoy

Yeah, I mean after each set. I'm new to the words in bodybuilding well what I mean is i'll do 20benchpresses with 40pounds after that I'll go to the bike. Then i'll repeat that sequence.
Thanks for all the info. What I ussaly do with my protein is drink half the shake before my workout then half afterwards.

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Crashsti

if you're interested in getting bigger i highly recommend picking up a magazine like Flex, its a hardcore bodybuilding magazine but it has a ton of useful information regarding workouts and nutrition. you'll be able to find everything you need to grow in it. Sitnspin has given you some amazing advice, follow it. at the sametime get educated about what you need to do, alot of people have already figured out the knowledge you're after. having it in magazine form where you can constantly refer to it will be a huge help to you.

Straffe

I dont believe in any of those muscle magazines or anything with the roided up guys on the cover if you want to get bigger and cut, all you have to do it be consistent. Consistency is key. Dont buy any of that crap get jacked in 30 days, it takes time and work and if your consistent and dedicated you will get there.

Crashsti

i agree that you need to be consistent in your workout. However how are you supposed to do that if you have no idea what you are doing to begin with? by purchasing a magazine like Flex you are getting your hands on the knowledge required to get started as opposed to just picking up the weights and lifting at random, not sure if what you're doing is even going to work. as for the "get jacked in 30 days crap" comment, what is that all about? Flex magazine is a wealth of information for anyone willing to read, both in terms of training and in terms of nurtrition and supplements. i have yet to read an article that suggests you can huge in 30 days in Flex. most of the workouts they suggest to gain mass quickly would kill the average man.

Straffe

The get jacked in 30 days comment is usually what i hear from people who have no idea what they are talking about. They usually resort to every suppliment imaginable, and it does not take a genius to figure out what work out works what. I dont need a magazine to tell me how to do my chest, bis and tris, shoulders, etc. It seems like its pretty common sense to me considering what i do clearly has been working for me and i have never touched a magzine or really had any advice what so ever.

Crashsti

so you know it all? congratulations, however its pretty clear that alot of people are not as gifted as you. we were not all born with the knowledge of proper weight training principles as you have been, some us have to read and learn as we go. seriously, not everyone has the common sense you speak of. i used to think i knew alot about weight training when i was young, at 17 i knew more than all of my friends, would always point out inconsistencies in their form and programs. However its 10 years later and i have forgotten more than that 17 year old ever knew. good luck with your common sense approach to training but i will stick with always being on the lookout for training principles that will take me beyond where i currently am at.

Straffe

good luck with that i wish the best for you :P

Crashsti

and i too wish you luck with trying to figure out everything on your own. remember; "Smart people learn from thier mistakes. Geniuses learn from the mistakes of others."

Straffe

I dont understand where you are coming from by saying i am making a mistake when you have no clue what me and my partner do. This is all focused on weights and getting bigger and stronger which i have done. Dont come to me thinking im hard headed because i dont pick up a muscle magazine.

Crashsti

i am just curious as to why you don't look into magazines and other sources of fresh knowledge? i am not saying you're doing anything wrong, you're absolutely right, i have no clue what you're doing. my point is that there are exercises and programs that could possibly double your gains. in the case of young people, or even untrained people, any exercise program is going to cause an increase in strength and mass. the program does'nt even have to be sound or based on anything documented to work. your gong to see gains regardless. at 17 i went from 165 to 185 by using what i look back on as a lousy program. i could've done better with the knowledge i have since gained and with less injuries and setbacks.

Straffe

Im sure those magazines may help, but you have to realize something. I am happy with the way things are working out for me, I have never had a serious injury from lifting weights (knock on wood). I have increased a dramatic amount of what i cando all around at my height and weight i am 5'81/2 and weigh 150-155 i just did 225 for max (benching) coming all the way from struggling to rep 135 2 to 3 years ago. I am not for the muscle milk, kreatin(probably spelled that wrong) crap. But to tell me i could have gotten farther if I would have read a magazine.... I dont buy that.

Crashsti

so in 3 years you went from benching 135 to 225max? you've managed to add 90lbs to your bench press in that time. i know guys who have accomplished that in less than a year with a planned approach. still not bad really if you never plan on fighting. as long as your happy.

Straffe

2 to 3 years dont just assume i did it in 3 years. I dont think you realize something but i am 17 i didnt start till i was 14, and at 14 i was doing push up and sit ups. at that time period i believe my body was and still is developing yeah I believe you do that in teenage years. I went from weighing 108 when i started all the way to 150. im sure it would be easier to increase at a older age cause you can get to your max potiential at 14 buddy you really cant do that. How can you put lifting weights into fighting? Jesus you really think you know it all dont you? Do you have a fighting career or something?

Straffe

as i can see from other threads you are really into muscle magizines and what they tell you to do. As for making the comment you need to be able to lift certain amounts of weight for a fighter career? i would like you to say that to alot of pro fighter they would probably laugh at you. From what it seems you want to enter a strong man competition cause you are all about how much you can lift. How much do you weigh how tall are you i think you said your 27 and how much do you max.

Crashsti

i am not into musclemags at all, at least not for the sport of bodybuilding. its all about the information my friend. you can only go so far with the trial and error approach. why should i try to figure everything out on my own when others have done the work and research to prove what is going to work and what is'nt? my reading is not limited to only magazines, i also read alot of books, journals and other sources of knowledge. i do not claim to know everything, i know what i know and i like to share what i have learned with others so hat they might benefit from all my reading.
as far as being able to lift a certain amount of weight to be a fighter? well, there are certainly no requirements but i like to think that you'd want to be as powerful as you can be. the 225lb. bench is used as a reference by many sports to judge both strength and endurance. obviously a guy who can press 225lbs. 30 times is going to have an advantage over a guy who can only do it once. notice i never mentioned anything about a one rep max, although the man who created the superarms protocol i mentioned in another thread has maxed out at well over 400lbs. but again, he places more emphasis on the results of the 225lb. bench for reps.. its not about being a strongman its about being able to push your opponent around the cage with authority.

Crashsti

as far as my own lifting maxes? it is'nt important to me so i have never bothered to attempt a one rep max in anything. its not important to my goals and the risk of injury is incredibly high with one rep max testing. as for body weight maxes i can do well over 200 hindu squats without rest and i finally managed to do 2 sets of 50 hindu pushups. i also perform alot of other exercise routines and i only do a traditional weight training workout maybe once a week. fighting is not bodybuilding and i am well aware of that fact, more aware of it then most.