Need to fill out!

dairygold1990

Hello!

I'm looking for a new diet as I would like to fill out a decent bit. I'm not looking to get "ripped" or anything just get a bit bigger and bulkier! The only fat I have on me at the min would be my pot belly (prob cuz of all the beer haha) I'm 21, a little under 5 11 and 10 stone (140~ pounds) so I'm a pretty skinny bloke just finished college now until September so I'm planning on giving up the booze and going on a health buzz for the summer (and beyond hopefully :rolleyes: )

Anyway if anyone could tell me a simple ..ish diet I could try stick to that would be great! living on oven pizzas and chips, bolagnase, chicken currys, chicken fillet sambos and take aways etc at the minute!

I do not exercise at all currently :L I used to some cardio to try keep fit. I have an exercise bike here and was thinking of doing a jog or 2 every week with some swimming. Not sure about too much cadio though if I want to fill out? I'd like to get my shoulders bigger so I suppose swimming would help with that. Even some home exercises would be grand to get into until I join a gym in a month or 2


Cheers guys!!

UL_heart_throb

Have you read this http://www.boards.ie/vbulletin/showthread.php?t=2055963342 yet?

dairygold1990

yes! i was looking for some more specific answers to my questions if anyone has the time

cheers

UL_heart_throb

So you want very specific answers to very vague questions?

You want a personalised diet plan and a training programme, tailored around 'filling out'?

Mellor

From the thread title alone, my initial thoughts were "this guy needs to eat more and lift weights".
After reading the OP my opinion hasn't changed. 150 at 5'11 is quite light. To fill out you need to add muscle.

All the information is in the stickies.

Basically, Diet
Decent quality foods, it should be obviosu that cteak/chicken and veg is better than deep fried food.
2500-3000 calories a day with 150-250g of protein.

Exercise
You need to exercise. And not jogging or swimming, neither of these are good for adding muscle (swimming won't give you big shoulders). You need resistance exercise, aka weight training.
The sooner you start the better

dairygold1990

so lets say i stuck to the guidelines in that thread ie eat a balanced "healthy" diet and exercise at least 4 hours a week (jogs, swimming and exercise bike) is there anything more specific i should do (regarding exercise like extra swimming etc?) or eat (a lot of protein etc?)

i suppose filling out is very vague haha i just want to put on some weight i suppose in my upper body and look a little more healthy :pac:

thanks

dairygold1990

Mellor wrote: »

From the thread title alone, my initial thoughts were "this guy needs to eat more and lift weights".
After reading the OP my opinion hasn't changed. 150 at 5'11 is quite light. To fill out you need to add muscle.

All the information is in the stickies.

Basically, Diet
Decent quality foods, it should be obviosu that cteak/chicken and veg is better than deep fried food.
2500-3000 calories a day with 150-250g of protein.

Exercise
You need to exercise. And not jogging or swimming, neither of these are good for adding muscle (swimming won't give you big shoulders). You need resistance exercise, aka weight training.
The sooner you start the better

only seen your post after i posted above. cheers thanks a lot!

dairygold1990

so i was looking at some weight stuff i could use for home use, would this do the job for a few months until i get a gym membership? (haven't a clue about weights at the min have to read around! ). not sure if it has dumbbell bars with it though?

http://www.argos.ie/static/Product/partNumber/9237245/c_1/1%7Ccategory_root%7CSports+and+leisure%7C14419152/c_2/3%7C15701400%7CWeights+and+strength+training%7C29022084/c_3/4%7Ccat_29022084%7CWeight+lifting+and+exercise+benches%7C14419306.htm

meijin

You can start with bodyweight exercises.
Pushups will actually give more resistance than 30kg bench press

Showman619

A 30kg set will not do too much for you to be honest. I think Argos have a 50kg set without bench for cheaper. you could also look at getting something called an 'iron gym' for home workouts, google it.

dairygold1990

the iron gym looks so handy! would i be better off with that or a 50kg set of weights?

cheers

deadlybuzzman

Your best bet is read up on 'starting strength' its very straight forward and simple-join a gym with the required equipment and youre laughing.
You could get a 50kg weight set but it leaves you very limited and stops you from maximising the potential noob gains that are possible starting off.
Deadlifting and Squating are the cornerstones of any good beginners programme and 50kg of weight isnt much good to you for that, plus getting the bar onto your back would be a problem without a rack

Tigger

from transform who charges for his knowledge

1. Eat whole non-processed foods - no junk food, white bread, dried pasta, cereals (except poridge and meusli), bagels, cakes, choc (only 70% coca), biscuits

2. Exercise a minimum of 4 hours every week - anything less then please just forget about special training programs, 'toning' exercises or 'tummy' exercises. Put the 4 hours in for good results. Excellent results requires more

3. Eat about every 3-4 hours - every 2-3 if you are wishing to gain weight. Prevents you from eating lots in one sitting

4. Eat fat's every day - only the good ones e.g. fish, nuts and seeds, cod liver oil, udo's oil, avocadoes, extra virgin olive oil. You need it for fat metabolism, hormone production, skin, hair, nails, concentration etc This is the most common mistake especially for women i.e. they are fat phobic

5. Lift weights 2-3 days per week - all the aerobic sessions in the world will not change your shape. Yes aerobic work will make you thinner and slimmer, it will NOT increase your muscle tone and you will still look flat!

6. Stretch - most over looked as many consider it a waste of time. Increase your flexibility will allow you to stay injury free and less tense. Most common cause of back, shoulder, shin and knee pain is tight hips and calves

7. Believe - You become what you think about most so fill your mind with how you want it to be a write your goals down then place them somewhere you can see them regularly. I did this over 4 years ago and still do it - 90% of what i wrote down i now do - great girlfriend with similar interests, my own business, yoga teacher, closer to my family, help others every day, maintain a great physique year round without any major injuries.

also do stronglifts or starting strength

Showman619

Nice one Tigger,

You just summed up a healthy life in 1 post! I was saying the iron gym will give you

dips, press up, chin ups and hanging knee raises for around 20euro, but you will need to do the likes of deadlifts, squats and benchpress WELL if you want to bulk up. The iron gym will literally give you a chanche to do a bit at home if for some reason you cant make it to the gym due to college etc. If you are going to do any cardio after your 3 days with weights I would suggest maybe an hour long body conditioning class or 'bootcamp'. They are great and really intense but are well worth it. This should be your 4th day.

Remember with the eating every 3 hours, the best way to stay on top and not eat the junk is to make all of your meals the day before and put them in seperate lunchboxes. Lots of chicken fillets with some veg and a little sauce is good!

Good luck bro!

dairygold1990

cheers for the replies guys!

i just found out that the gym beside me does not have a power rack! so that rules out squating unfortunately if i join there! i would love to set up a little weights setup in my shed. i could get a normal weights bench for bench presses etc could anyone please give me a link to a full upper body workout that i could do with bench presses and some other stuff?

i was thinkin of somethin like this:
http://www.argos.ie/static/Product/partNumber/9003156/c_1/1%7Ccategory_root%7CSports+and+leisure%7C14419152/c_2/3%7C15701400%7CWeights+and+strength+training%7C29022084/c_3/4%7Ccat_29022084%7CWeights+and+dumbbells%7C14419310.htm

and

http://www.argos.ie/static/Product/partNumber/9237245/c_1/1%7Ccategory_root%7CSports+and+leisure%7C15701400/c_2/3%7C15701400%7CWeights+and+strength+training%7C29022084/c_3/4%7Ccat_29022084%7CWeight+lifting+and+exercise+benches%7C14419306.htm this would add another 30kg so i would have 80 kg total

also would it be worth my while getting some protein supplements?



cheers again!!

Showman619

To be honest if you are starting out its probably best just to eat more lean protein found in chicken etc rather than going on a shake. Wait untill you are really hitting it hard and then use it after a workout to help you!

dairygold1990

ok cheers!

could anyone please let me know or give me a link to a full upper body workout that i could do with bench presses and some other stuff?

ill be getting something like this
http://www.argos.ie/static/Product/p...7C14419310.htm

and

http://www.argos.ie/static/Product/p...7C14419306.htm this would add another 30kg so i would have 80 kg total