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Lost the weight, now want to build up

  • 29-08-2011 10:07am
    #1
    ArthurG
    Registered Users, Registered Users 2 Posts: 1,306 ✭✭✭


    Hi,

    I'm sure there are lots of these types of posts, so mods lock / delete or whatever and give me a gentle scolding if necessary!.

    Back in April, I started running (kicked off with C25K) and am now running 2/3 times a week (typically 1 x 10km and 1 or 2 x 5km), which I really enjoy.

    My goal was to loose the slowly expanding middle aged spread (I'm a 35 y/o male, 6'4"). When I started, I was about 85kg, I've dropped to 75 over the last 6 months.

    I also changed my diet quite a bit (partly as my cholesterol was a bit high - likely to be genetic, both my parents have high levels), so I cut out processed carbs (pretty much anything white), sweet snacks, butter, fried stuff and so on. I'm not totally virtuous, I do ocassionally slip and eat a large Domino's pizza on a Friday, but generally I keep it clean. Oh and reduced the booze considerably too.

    Currently, my diet looks something like this:

    Breakfast - porridge
    Mid morning - fruit / ceral bar
    Lunch - soup, mixed salad with ham/chicken/tuna, 2 pieces of brown bread, low fat yogurt
    Afternoon - fruit
    Evening - typically chicken/fish/maybe red meat, veg, brown rice or brown noodles
    Later evening - depends maybe a yogurt or something
    I do all the cooking at home, so have good control of what we eat.

    So, while this has worked well for me (I actually like my diet now, eating a big sugary/carb laden lunch used to make me very tired in the afternoon, I don't have that any more), I think I need to get some good (read: muscle) mass back on. I've lost the belly, but I've gone fairly thin. People who haven't seen me in a few months react with the typical Irish 'oh you must be unwell' type repsonse!!

    Having read up on things, I think I'm ok for the cardio side of things from the running, so went to the gym in work this morning for a consultation. Have been prescribed a regime of weights for a sort of all over building program.

    So getting to the point - I believe taking a protein supplement will help me gain mass. A friend has gained about 10kg with 3 gym visits a week (in 6 months), using a Maximuscle protein supplement, but they look very expensive to buy from their website - and some of the commentry on boards would suggest its all a bit of marketing fluff!

    So..... can anyone provide advice on the best way I can go about this?. Do I need to make additional changes to what I'm eating, or is it just a case of adding more calories / protein to the diet?. Any advice would be really appreciated.

    Cheers!!!


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