Help a man out..

TheMilkyPirate

Morning everyone,

I'm wanting to get back in shape build up muscle and generally tone up a good bit. I'm 21 weigh 12 and a half stone and am 5'10". I don't have that much excess weight at all really just starting to get a tiny bit of a beer belly and people have been commenting for the last 5-6 months about my weight gain (I was quite skinny beforehand).

Where do i start? What should i buy for home, I'm serious about this so i can get whatever i need. Problem is i have a very strange diet due to sickness when i was younger. The only meat i eat is mince beef/steak and meatballs (little balls of pork.) I eat alot of white bread and drink alot of milk, I eat no vegetables and rarely fruit although i like fruit. I just never liked any other food, Strange i know.

I'm also a 10 a day smoker but could more than likely give up if i put my mind to it. Drink every other weekend you could say, Wouldn't miss it.

G86

I'm a picky eater too, and a vegetarian, so I get where you're coming from! But you're going to have to compromise a little bit in terms of 'no vegetables' etc., are there really none at all that you can stomach? Also, can you switch the white bread to wholegrain? And I mean proper wholegrain, not just 'brown bread'. Do you eat other dairy products besides milk? i.e. yogurts/eggs/cheese?

If you sort out your diet you'll drop the fat, but if you want to build muscle then you need to join a gym. Unless your in a position to buy a squat rack etc. Bodyweight exercises are great to do at home, but regardless of how handy they are, your progress will be limited - especially as you progress.

TheMilkyPirate

G86 wrote: »

I'm a picky eater too, and a vegetarian, so I get where you're coming from! But you're going to have to compromise a little bit in terms of 'no vegetables' etc., are there really none at all that you can stomach? Also, can you switch the white bread to wholegrain? And I mean proper wholegrain, not just 'brown bread'. Do you eat other dairy products besides milk? i.e. yogurts/eggs/cheese?

If you sort out your diet you'll drop the fat, but if you want to build muscle then you need to join a gym. Unless your in a position to buy a squat rack etc. Bodyweight exercises are great to do at home, but regardless of how handy they are, your progress will be limited - especially as you progress.

No, None I was clinging on to the hope that there would be some sort of alternative to them. The bread i could do i only eat it in the mornings and when i'm peckish during the day but i do eat alot. With regards to dairy products, Yes i eat yogurts but that's it can't stomach cheese or eggs!.. Are nestle wholegrain cereals considered healthy or is it just some marketing ploy?

I was meant to ask would i be better off joining a gym there's plenty around here and if i'd be better off doing that then that wouldn't be a problem.

G86

I'm the same with eggs and cheese! Maybe look at protein shakes to supplement your diet then so, as it does seem pretty limited.

Those cereals are full of sugar tbh. Porridge, or even the likes of Weetabix or Oatabix or Muesli would be your best bet. Kelkin Muesli is pretty good.

Definitely join a gym. Definitely.

TheMilkyPirate

That's the thing i'm a complete novice i wouldn't know what shakes to get or when/how often to take them? If i map out a diet for you or someone with what i can eat a day could you tell me if it's ok?

G86

baraca wrote: »

If i map out a diet for you or someone with what i can eat a day could you tell me if it's ok?

Sure post it up, I'm not sure how much use I'd be, but there are a good few posters here who are fairly clued up and could give you some advice. Check out the stickies too.

Squeakers123

baraca wrote: »

That's the thing i'm a complete novice i wouldn't know what shakes to get or when/how often to take them? If i map out a diet for you or someone with what i can eat a day could you tell me if it's ok?[/

Protein shakes generally help for muscle repair so you will not be quite as sore after training. Id recommend only taking them straight after you train. If you post up a diet I would help out with as much info as possible.

Gaz

Squeakers123 wrote: »

Protein shakes generally help for muscle repair so you will not be quite as sore after training. Id recommend only taking them straight after you train. If you post up a diet I would help out with as much info as possible.

This is incorrect, protein shakes are just another food and a convienient way to increase the amount of protein your taking in , soreness can be minimised with plenty of stretching and a warm up/cool down.

Hanley

Gaz wrote: »

This is incorrect, protein shakes are just another food and a convienient way to increase the amount of protein your taking in , soreness can be minimised with plenty of stretching and a warm up/cool down.

I love when people call someone out and then get it wrong themselves.

The effect of stretching or a warm up/cool down when it comes to minimising soreness and increasing rate of recovery after a heavy weight session is minimal.

So basically, you're wrong. And the guy you said is wrong, is right.

G86

Hanley wrote: »

So basically, you're wrong. And the guy you said is wrong, is right.

In saying he should only take protein shakes after he trains???

TheMilkyPirate

8:30am - Protein shake, Weetabix, yogurt

11:30am - 2 slices wholemeal bread, Baked beans, Milk

1:30pm - ??

4pm - ??

6.30pm - Dinner: mince beef/steak bolognese

9pm - ?? Protein shake

As you can see i haven't a clue what i should be eating during the day and before bed and tbh i haven't a whole lot to choose from either.

Any help with this appreciated. Also i'll be lost in the gym at first do they assess you and assign you a program or are you just expected to know what to do?

Hanley

G86 wrote: »

In saying he should only take protein shakes after he trains???

"This is incorrect, protein shakes are just another food and a convienient way to increase the amount of protein your taking in , soreness can be minimised with plenty of stretching and a warm up/cool down. "

As in protein shakes don't help prevent soreness any more than stretching or a warm up/cool down? That's 100% wrong.

G86

Hanley wrote: »

"This is incorrect, protein shakes are just another food and a convienient way to increase the amount of protein your taking in , soreness can be minimised with plenty of stretching and a warm up/cool down. "

As in protein shakes don't help prevent soreness any more than stretching or a warm up/cool down? That's 100% wrong.

No, I was more referencing the notion that he should only take them after he trains? Since his diets pretty limited I thought they'd be a good addition at any time of the day.

I didn't realise they'd have any mad impact on reducing soreness though, Jeez I'll have to start packing in the shakes post deadlifting so:p

G86

baraca wrote: »

8:30am - Protein shake, Weetabix, yogurt

11:30am - 2 slices wholemeal bread, Baked beans, Milk

1:30pm - ??

4pm - ??

6.30pm - Dinner: mince beef/steak bolognese

9pm - ?? Protein shake

As you can see i haven't a clue what i should be eating during the day and before bed and tbh i haven't a whole lot to choose from either.

Any help with this appreciated. Also i'll be lost in the gym at first do they assess you and assign you a program or are you just expected to know what to do?

You're not eating very much at all.
What about something like oatcakes or ryvita with almond butter or hoummous at 11.30 instead? It's one of my fave snacks.

Also would you have the beans with a baked potato for lunch? Or are they out?

Afternoon snacks wise... Fruit? You did say you'll eat it, didn't you?

I'm out of ideas now..considering I'm pretty picky myself! Hopefully someone else has input!

When you join a gym you'll get an assessment and induction...these aren't always the best, but it'll get you started. After that, maybe post the work out plan up here for some extra advice on what can be improved etc., if needs be.

Hanley

G86 wrote: »

No, I was more referencing the notion that he should only take them after he trains? Since his diets pretty limited I thought they'd be a good addition at any time of the day.

I didn't realise they'd have any mad impact on reducing soreness though, Jeez I'll have to start packing in the shakes post deadlifting so:p

I'll agree with ya about them being ok at any point during the day. Obviously in an ideal world everyone's gonna say get your nutrition from whole food, but like who ACTUALLY gives a damn!

And yup... getting protein into you straight after training and immediately before bed is an onrail way of stifling DOMS. You're supplying your body with a big supply of aminos to start to rebuilding process, and since there's more blocks to repair the damage you've done, more fixing takes place, which leads to less pain over the next 24-48 hours.

connollys

Easy to get more veg into your bolognese. When making the sauce, grate some carrots and finely dice some onion and they will basically dissolve into your ragu. This is very simple to make from scratch rather than just pouring from a jar and lets you get extra veg in. Add mushrooms, courgettes, peppers etc.

G86

connollys wrote: »

Easy to get more veg into your bolognese. When making the sauce, grate some carrots and finely dice some onion and they will basically dissolve into your ragu. This is very simple to make from scratch rather than just pouring from a jar and lets you get extra veg in. Add mushrooms, courgettes, peppers etc.

Aye but he's saying he won't/can't eat vegetables at all..

connollys

Apologies, picked it up that he just didnt like veg.

G86

OP, you might find a few more ideas in the nutrition/diet forum?

TheMilkyPirate

G86 wrote: »

You're not eating very much at all.
What about something like oatcakes or ryvita with almond butter or hoummous at 11.30 instead? It's one of my fave snacks.

Also would you have the beans with a baked potato for lunch? Or are they out?

Afternoon snacks wise... Fruit? You did say you'll eat it, didn't you?

I'm out of ideas now..considering I'm pretty picky myself! Hopefully someone else has input!

When you join a gym you'll get an assessment and induction...these aren't always the best, but it'll get you started. After that, maybe post the work out plan up here for some extra advice on what can be improved etc., if needs be.

Ryvita and oatcakes i could do, Potatoes a no go.. Yes i like fruit would eat it all day was just looking for suggestions as to what i could have during the day, Any particular type of fruit better than others?

Should i be watching my calorie intake? Anyone any idea how many protein shakes i should be having a day seen as i don't have a lot of food to choose from? And what type of shake?

Thanks for your help G86 and sorry for all the stupid questions everyone i'm a complete novice to all this.

EDIT: Yes looking there now G86

G86

baraca wrote: »

Ryvita and oatcakes i could do, Potatoes a no go.. Yes i like fruit would eat it all day was just looking for suggestions as to what i could have during the day, Any particular type of fruit better than others?

Should i be watching my calorie intake? Anyone any idea how many protein shakes i should be having a day seen as i don't have a lot of food to choose from? And what type of shake?

Thanks for your help G86 and sorry for all the stupid questions everyone i'm a complete novice to all this.

EDIT: Yes looking there now G86

Log into www.fitday.com, type in what you eat in a typical day, and you'll get your protein/carb/fat % and cal count. To get an idea of how many calories you should eating check out this post. You can take it from there then