Food

the whole year inn

I go to the gym regularyfor the last 6 months and go at least 3 times a week, I eat healthy enough eg oranges , chicken, tuna and sweetcorn with brown bread .Hardly ever eat sweets or fast food , I like crisps so I might have a few of these a week nothing crazy though.I ALWAS feel hungry so I eat what I can (poor student) dont think I have the funds or time to eat 6 meals a day. What I am doing now is buying chickens and cooking them and putting them in a brown bap with lettece and eating them in college and when I leave the gym, add to this bout 4-6 oranges a day plus an apple ,I also eat a brown roll with tuna and sweet corn no butter (Big portions of tuna and chicken last bout 2 days).Thats all I would have in a day during the week .

Then on the weekend I would have a Dinner with Chicken ,veg mash roast potato and then I eat noddles when hungry.To me this does not seem enough food for what I do in the gym 1h 30 mins 20 mins between the rowing maching and tradmill the rest weights I have notied musle gain in arms chest legs and even tighting of stomach musles but on the weekend I lift kegs and carry lots creates of beer up stairs in a bar. Any how do you reckon I am not eating enough and if so what exactly foods should I eat.

My ambition in the gym is to get a bigger chest and flatter tighter stomach and build up arms bit more.

I am 19 and I am 13 and half stone and 6ft 2, what do ye people think am I on the right track or you think I should adjust my training / food .

I forgot to say I walk to and from college every day thats 4 k a day and I might do this twice depending on classes.

Sorry for any spelling mistakes and thanks in advance

gob_smacked

rs

Sounds to me like you are certainly eating all the right kinds of food. The best thing to do is monitor your weight (weigh yourself once a week, same day, same time).

If you want to increase muscle mass, I'd do a little more weights, and a little less cardio. If your weight does not increase, then eat more. If you notice yourself getting a bit chubby, eat less.

Generally, people make the mistake of trying to get more muscular and trying to reduce bodyfat at the same time. This is very, very hard to do once you are past your "beginner gains". It's much easier to do it seperatly in phases.

Phase I: get you bodyfat fairly low, not really low before you start. Basically, get yourself into good shape. You are probably here already.

Phase II: start increasing your food intake until you start gaining weight, week after week. If you are stedily increasing your weights you will start to put on muscle. You will also, put on a little fat, but that's ok, we'll deal with that in phase III. Keep gaining weight until you feel you are getting a little fatter than you would like.

Phase III: Descrease you food intake until you start to lose weight. (try not to decrease your protein intake (tuna, chicken) You should increase your cardio, but keep your weights the same. While you are losing weight, it will be hard to make significant advanaces in your strength on the weights. You just mant to maintain the muscle while you lose the fat. Once you reach your ideal bodyfat percentage, you can either stay there, or go back to phase II.

Phases II + III: can be repeated forever.

the whole year inn

Thanks for the help think I am on phase two as I do feel chubber but maybe that just christmass taking its affect.Any how I am starting a new better gym today and I reckon I will keep what I am doing for the next 2- 3 weeks and then start phase 3 but we will see.

Would you think it would be best to get weights at home and do the my normall thinig in the gym and continue the weights at home?

Also I cook a chicken in an oven , would it be better to boil the chicken ? What way would you cook chicken (whole chickens)
any how thanks for the help mate

gob_smacked

also wanted to know what else could I put in my rolls with chicken? What would you eat normally?

rs

I always like to do weights at the gym. I just find it's a better atomosphere and no distractions. Also, hopefully your gym has a fairly good selection of good quality weights. I stick to mostly free weights with only some machines.

Cooking chicken in the oven is just fine. You could boil it, but it tastes a lot better from the oven So long as you aviod the fatty skin, you should be fine. Some veggies in a roll with chicken should be fine.

Typically, when I'm trying to gain weight I eat a lot of meat. Chicken, steak, pork chops etc. I also eat plenty of carbs (pasta, rice, bread, pototos, etc). I don't worry too much about my diet when putting on weight, other than making sure I eat lots of meat.

When I want to lose weight, I just cut down on the carbs and leave the meat pretty much as it is, maybe slightly smaller portions.

But you kinda have to figure it out for yourself, because eveyone is different.

I mean, I eat a lot, compared to most people. But I train hard, and have always had a fairly fast metabolism and I don't gain weight easily, so I can get away with it. When I am on a diet I will still eat a pound of steak or 3 chicken breasts or 3 pork chops for dinner and I will still lose weight. (people hate that

Best of Luck