Im 20

TangyZizzle

Im 20 years of age, 21 in August and I weigh 63.5 kilos.

Help.

smiles302

Post your usual diet.

TangyZizzle

In general, it goes like this:

Breakfast: Coco pops

Break: Tuna & sweetcorn roll

Lunch: As above

Dinner: Plate of chips/some bolognese on bread/mashed potatoes with a little bit of chicken

Anything after 6pm if I get hungry: Buttered toast/coco pops

Lots and lots of water.

smiles302

That's a lot of carbs :eek:

How about guessing what a healthy meal plan should look like using foods you like?
Then we'll let you know if it's healthy...

Have you read the stickies?

Coco pops are chocolate-sugared rice. They really aren't worth eating. Try porridge? Even melt a small amount of dark chocolate in there if you feel you need it?

TangyZizzle

Ill have a read of the stickies and get back to you. But while Im at that; how bad is my weight for someone my age? Im 6 foot 3 so it stands out a lot.

smiles302

Your under-weight. Not by a huge amount. You want to gain?

TangyZizzle

That I do. I'd love if you could just recommend me foods. A short list will do. Its not that Im picky about what I eat, its just that I dont know what to eat and Im confortable with what I know.

Zamboni

TangyZizzle wrote: »

That I do. I'd love if you could just recommend me foods. A short list will do. Its not that Im picky about what I eat, its just that I dont know what to eat and Im confortable with what I know.

Meat
Fish
Green Veg
Root Veg
Nuts

Notes: Meat does not mean big mac, fish does not mean cod in batter, green veg does not mean a tin of bachelors peas, root veg does not mean chips, nuts does not mean peanuts

smiles302

Up the calories. Eat more protein. Healthier snacks.

How active are you?

Zamboni

Ps: You're an adult. Stop eating coco pops.
They're for little fat kids that want diabetes.

TangyZizzle

smiles302 wrote: »

Up the calories. Eat more protein. Healthier snacks.

How active are you?

I walk fast wherever I go. That's that front covered.

Zamboni wrote: »

Ps: You're an adult. Stop eating coco pops.
They're for little fat kids that want diabetes.

:pac:

What would you suggest I have for breakfast? I eat coco pops because its what Iv eaten for years. I rarely have an appetite in the mornings so I eat them, other than that my only other option for the mo is corn flakes and they turn my stomach that early.

rainbow kirby

TangyZizzle wrote: »

What would you suggest I have for breakfast?

Porridge would be a better option.

Zamboni

TangyZizzle wrote: »

I walk fast wherever I go. That's that front covered.

:pac:

What would you suggest I have for breakfast? I eat coco pops because its what Iv eaten for years. I rarely have an appetite in the mornings so I eat them, other than that my only other option for the mo is corn flakes and they turn my stomach that early.

You grew up in an era where you have been brainwashed to think Kellogg's = Breakfast.
Do you know what people used to eat for breakfast before 1906?
Actual food. That's right, meat, fish, vegetables, eggs, nuts etc.

smiles302

TangyZizzle wrote: »

I walk fast wherever I go. That's that front covered.

That doesn't really answer that question. If you want to get bigger you're gonna have to do some real exercise.

rocky

TangyZizzle wrote: »

Im 20 years of age, 21 in August and I weigh 63.5 kilos.

Help.

:eek: 63.5kg and 6'3''.

My god man.

Eat everything in sight. I'm 6'2'' and trying to get to 90kg (that's almost 30kg more than you, 50% more!) and have visible abs. You must be a skeleton?

Double your coco pops portion, for one. Hell, double all your food.

metamorphosis

Easy to eat calorie dense food:

Nuts and seeds
Full fat milk
Butter
coconut oil/olive oil
Fatty fish
Nut butters

Remmy

Zamboni wrote: »

Ps: You're an adult. Stop eating coco pops.
They're for little fat kids that want diabetes.

Ha great mental image!:D
Dan John said something similar one time I think.

Op,
You need to put down way more cals in the day if you want to get to even a normal weight.Look at the stickys.Porridge,potatoes,red meat,peanut butter,milk and get some veggies in too.

Remmy

metamorphosis wrote: »

Easy to eat calorie dense food:

Nuts and seeds
Full fat milk
Butter
coconut oil/olive oil
Fatty fish
Nut butters

+1

TangyZizzle

rainbow kirby wrote: »

Porridge would be a better option.

Im on it.

smiles302 wrote: »

That doesn't really answer that question. If you want to get bigger you're gonna have to do some real exercise.

Once this course finishes up(May) and Im back to being enemployed Ill get around to exercising properly. What would you recommend? I have weights but dont see the point in using them as Iv no fat to begin to bulk up on.

rocky wrote: »

:eek: 63.5kg and 6'3''.

My god man.

Eat everything in sight. I'm 6'2'' and trying to get to 90kg (that's almost 30kg more than you, 50% more!) and have visible abs. You must be a skeleton?

Double your coco pops portion, for one. Hell, double all your food.

I am very skinny and I also have abs

metamorphosis wrote: »

Easy to eat calorie dense food:

Nuts and seeds
Full fat milk
Butter
coconut oil/olive oil
Fatty fish
Nut butters

Cheers

Remmy

TangyZizzle wrote: »

I have weights but dont see the point in using them as Iv no fat to begin to bulk up on.

I have no idea what you mean by this but just lift weights and eat more.If you only bulk without the lifting weights part you will just get fatter.

TangyZizzle

I mean my arms have nothing on them. There would be no point in me lifting weights right now because Ill just end up with sore muscles and nothing to show for it. They'll be brought out when I begin to put on weight.

Remmy

TangyZizzle wrote: »

I mean my arms have nothing on them. There would be no point in me lifting weights right now because Ill just end up with sore muscles and nothing to show for it. They'll be brought out when I begin to put on weight.

If you dont lift you aren't giving the muscles any reason to grow.You need to do a basic weights program and eat everything in sight to get bigger and not just get fatter.

gymsoldier

TangyZizzle wrote: »

I mean my arms have nothing on them. There would be no point in me lifting weights right now because Ill just end up with sore muscles and nothing to show for it. They'll be brought out when I begin to put on weight.

Wheres the "shaking head in disgust" smiley?...

Please tell me you honestly dont believe what youve said? Wasnt there a thread for this; oh yeah here it is:

http://www.boards.ie/vbulletin/showthread.php?t=2056211188

TangyZizzle

gymsoldier wrote: »

Wheres the "shaking head in disgust" smiley?...

Please tell me you honestly dont believe what youve said? Wasnt there a thread for this; oh yeah here it is:

http://www.boards.ie/vbulletin/showthread.php?t=2056211188

Where in my post did I say something unbelievable? What part of "Lifting weights when youre skinny to begin with and on a crap diet, will do nothing for your muscle development," is stupid?

Im not a gobshíte, Im not one of those "muscle turns to fat if you stop working out," eejits and Id thank you for not implying so.

smiles302

Lifting weights when youre skinny to begin with and on a crap diet, will do nothing for your muscle development

Explain what you imagine happens if you lift weights while skinny... You appear to be saying fat turns into muscle can I assume that's not what you mean?

Remmy

smiles302 wrote: »

Explain what you imagine happens if you lift weights while skinny... You appear to be saying fat turns into muscle can I assume that's not what you mean?

Im thinking thats what he believes..

TangyZizzle

What am I? A simpleton? Iv already asked you once not to insinuate that Im stupid. Dont do it again.

smiles302

Answer the question and he'll have to eat his words.

Remmy

TangyZizzle wrote: »

What am I? A simpleton? Iv already asked you once not to insinuate that Im stupid. Dont do it again.

Im not insinuating you're stupid. Can you see the logic behind why people are saying not lifting and just eating your way to a bigger weight is a silly idea? Everyone starts somewhere when lifting weights you might need to start off with just the bar but you can keep progressing with putting weight on it.

pecker1992

TangyZizzle wrote: »

I mean my arms have nothing on them. There would be no point in me lifting weights right now because Ill just end up with sore muscles and nothing to show for it. They'll be brought out when I begin to put on weight.

Actually OP....your better off lifting while your thin......definition will come much easier to you this way..... & more importantly most of what you will build will be muscle..minimal fat..as a matter of fact i know plenty of people who'd much rather be in your position..than doing HIT over and over trying to strip fat from around there abs etc......you just need to make no excuse & eat right.....your diet's terrible..but your the only one who can change that....to be clear.....if you start eating more & dont work out..you will out on fat......nobody wants to put on fat..so listen to each and every piece of advice you get here and you'll be well on your way to achieving the results...:cool:

TangyZizzle

Short answer to the question is I dont know. What I do know is fat is converted into energy which is used during exercise, not.. fat sits on top of muscle and magically becomes buffness from a few reps, which I know is what you think I believe. When Im off the course and actually have money in my pocket, Ill sort the diet out. I dont eat the way I do out of preference, I eat the way I do out of necessity. €100 a week from the dole isn't easy to get by on.

Zamboni

TangyZizzle wrote: »

Short answer to the question is I dont know. What I do know is fat is converted into energy which is used during exercise, not.. fat sits on top of muscle and magically becomes buffness from a few reps, which I know is what you think I believe. When Im off the course and actually have money in my pocket, Ill sort the diet out. I dont eat the way I do out of preference, I eat the way I do out of necessity. €100 a week from the dole isn't easy to get by on.

Hey mate,

Eating on a budget...

Currently you can get three whole chickens in Tesco for €9.
You can buy 1 kilo of frozen broccoli,cauliflower and carrot mix for €1.25

That is 3 kilos of meat and 4 kilos of veg for €15.
It's a start

smiles302

Short answer to the question is I dont know. What I do know is fat is converted into energy which is used during exercise

The calorie content of food is the measure of how much energy the food will provide you with.

Once you eat enough you will have energy for any kind of exercise you like.

I am a student, at the moment I am actually living on less and feeding two. So if you want any budgeting tips I have plenty. Feel free to PM.

pecker1992

TangyZizzle wrote: »

Short answer to the question is I dont know. What I do know is fat is converted into energy which is used during exercise, not.. fat sits on top of muscle and magically becomes buffness from a few reps, which I know is what you think I believe. When Im off the course and actually have money in my pocket, Ill sort the diet out. I dont eat the way I do out of preference, I eat the way I do out of necessity. €100 a week from the dole isn't easy to get by on.

nobody thinks you believe that..but you have 2 choices

1. your option -get bigger and after you are bigger start lifting weights...becuase its mostly fat you put up your going to have to go the carsio route to get rid of some of it & then the weight training will in turn build muscle

2. just change the diet & start building muscle

what you suggested is just unnecessary and really baffling to say the least.....fat isnt necessarily used up during exercise.....more so during cardio that anything...and to make matters worse as the option you stated required putting on weight......whilst trying to lose the fat you'd also lose some muscle.....so really it defeats the purpose........and 100 per week is no excuse thats all i get also and i do it just fine...you need to look for bargains.....

heres what you need to do

change your diet
follow a weight training program

take a good walk around dunnes;lidl/aldi etc and believe me you'll pick uo bargains....i got 2 full chickens just yesterday 5.99 and there is some serious eating in 2 full chickens man..cashew nuts in tesco's are 99c per 100g a pure steal.....natural yoghurt is always cheap too.....plenty of great veg too cheap...its a simple fact....and person can eat & eat very well for 25-30 per week......id even be willing to post my shopping list if that helps

also as a side note..im waiting to go back to college.....& im using my free time to go to the gym...im in there twice a day every day except sunday..... the sooner you get into a routine of exercise & healthy eating the better

TangyZizzle

I wouldnt be opposed to seeing your shopping list, mate. I had porridge there for breakfast this morning. It wasnt nearly as bad as the Mammy has made it out to be and I do feel better with it in my stomach than I ever did with coco pops.
The problem with weight training programs for me are, Iv never managed to find a program tailored to someone as weedy as me. In the past I tried weight gain powders and while I did manage to put on half a stone(whats that? 3 kilos?) I never saw any change in my physical appearance and that gained weight fell away after I stopped using it. I sort of just gave up hope after that. That was last Summer.

pecker1992

TangyZizzle wrote: »

I wouldnt be opposed to seeing your shopping list, mate. I had porridge there for breakfast this morning. It wasnt nearly as bad as the Mammy has made it out to be and I do feel better with it in my stomach than I ever did with coco pops.
The problem with weight training programs for me are, Iv never managed to find a program tailored to someone as weedy as me. In the past I tried weight gain powders and while I did manage to put on half a stone(whats that? 3 kilos?) I never saw any change in my physical appearance and that gained weight fell away after I stopped using it. I sort of just gave up hope after that. That was last Summer.

OK then here goes

Carbs

Irish Pride Hi Fibre Wholemeal x2 4.00
Uncle bens Wholegrain rice ( lasts longer than a week) 2.50
Roma Wholewheat Spaghetti ( as above) 1.75
Odlums Pinhead Porridge 1.80
Some potatoes 2.50

---

12.55



Meats
Full chicken.....id usually get one for around 4.00
500g Steak (sirlion).. you can get cheaper cuts thats at 5.00
2 salmon darnes 4.00

---

13.00

Nuts fruit & cheese

Cashews - 1.00
Bananas- 1.20
Edam Cheese - 2.00
butter 1.50

---

5.70

Veg

Mushrooms 1.00
Onion - 70c
Peas Frozen 1.30
Tomato Tins - 1.50
Peppers 1.80
Chillies 30c
Ginger & garlic 1.50
Brocolli 1.50

---

9.60
12.55
13.00
5.70
9.60

---

40.85

Now To suit you im going to show a few quick cuts

-1 euro for cheaper bread
-1.25 as rice lasts 2 weeks ( 5 x 100g servings)
-.85 as pasta also does ( 5 x 100g servings)
- 90. as porridge also does ( 20 x 50g servings)

-1 for a cheaper cut of steak
-1 for a cheaper cut of fish

Peppers ginger & garlic arent necessary

4.00
2.00
3.30

---

9.30


assuming own brands dont bother you im sure you could save another 2 or 3 euro there

so we'll say 12.30


40.85
12.30

---

27.15

I forgot milk & teabags so well say 5.00

27.15
5.00

---

32.15

so I WAS 2.15 OUT

..from time to time you should get things like peanut butter etc..but there only every 3rd week so im not going to get really nitty gritty here.... i did however leave out things like all bran which i only get as doctor told me to..its of no necessity to you so i felt free not to include it..hope this helps OP

gymsoldier

^^^^^ Alot of effort was put into that post, so that heed TangyZizzle.

TangyZizzle

No worries. The first week of Easter will see it being put to use. Im actually looking up different ways of preparing chicken at the moment, because I can see myself getting very bored of it.

gymsoldier

TangyZizzle wrote: »

No worries. The first week of Easter will see it being put to use. Im actually looking up different ways of preparing chicken at the moment, because I can see myself getting very bored of it.

Bitta cajun spice mixed in dry or with some extra virgin olive oil is a good clean way of eating chicken. I just eat it plain, and save the seasoning for the days i need a little something flavoursome.

Parsley

TangyZizzle wrote: »

The problem with weight training programs for me are, Iv never managed to find a program tailored to someone as weedy as me. In the past I tried weight gain powders and while I did manage to put on half a stone(whats that? 3 kilos?) I never saw any change in my physical appearance and that gained weight fell away after I stopped using it. I sort of just gave up hope after that. That was last Summer.

A programme tailored for someone as skinny as you? The thing is - if you're as skinny as you are - if you sort the diet out and get in enough calories and protein from food (forget about the weight gainers - they're just powdered versions of food) then ANY programme would work, within reason. The problem was your diet.

Plenty's been said about the diet. To pack on some muscle, you need to focus on compound movements with barbells and dumbbells. Bench Press, overhead press, bent over rows, deadlifts, squats, and of course some bicep curls for the girls. Try sets of 5x5, and always be challenging yourself with the weight you're lifting. Start light and get technique right, and keep increasing the weight. There's no big secret to it. lift heavy and eat lots.