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[Mr.City]

So guys. First time posting here.

I've had enough.I'm too thin. I weighted myself today and I got a bit scared.

I'm 5'8 and only 127,8 pound.

I eat a lot and pretty well, and I snack all day long too. I just can't seem to gain weight.

I'd like to start an over protein menu to gain weight.

I saw a few stuff on the internet about what to eat.

Do you guys advices on gaining weight ?

My goal is 165 -170 pound, that's a lot.

I've never understood the inability to gain weight. Your body has a set number of calories needed to run; going over that leads to weight gain. Do this: track how much you eat for a week or so, and see how much you REALLY eat.

While we're at it, why don't you tell us what your current diet is like?

 

[Bossun]

I've never understood the inability to gain weight. Your body has a set number of calories needed to run; going over that leads to weight gain. Do this: track how much you eat for a week or so, and see how much you REALLY eat.

While we're at it, why don't you tell us what your current diet is like?

I don't really have any diet. But all my meals are like this

a meat/fish, veggies (ratatouille, peas, green peas...) or pastas with cheese or gravy, salad with sauce,a yogurt, and a fruit.
A sandwich when I'm at school , usually chicken with veggies

And I snack pretty often , saucisson (salamy), candy bars, pop corn..whatever there is.

I drink a lot of water and coke.

 

[Enco]

Dem gymnasts

Wish I had such strength.

Bossun cut the coke and candy bars (and could probably do with out the salamy).

 

[Luscious LeftFoot]

I don't really have any diet. But all my meals are like this

a meat/fish, veggies (ratatouille, peas, green peas...) or pastas with cheese or gravy, salad with sauce,a yogurt, and a fruit.
A sandwich when I'm at school , usually chicken with veggies

And I snack pretty often , saucisson (salamy), candy bars, pop corn..whatever there is.

I drink a lot of water and coke.

"Hardgainers" always believe they're eating enough, when 99% they're well below maintenance.

Even guesstimating that's probably not more than less than 2000 per day. Go to Fitday input what you eat on average during a day, I guarantee you'll be surprised.

 

[jts]

What's worse, sleep deprivation or being on a caloric deficit? Because I've had both today and my workout was shit.

 

[gdt]

My workout went meh. Could only struggle through 4 sets of BP, when I usually do five.

Plus my 1.5mile run went terrible. I somehow gained 20 seconds :/. Fucking cold air.

 

[Lasthope106]

So guys. First time posting here.

I've had enough.I'm too thin. I weighted myself today and I got a bit scared.

I'm 5'8 and only 127,8 pound.

I eat a lot and pretty well, and I snack all day long too. I just can't seem to gain weight.

I'd like to start an over protein menu to gain weight.

I saw a few stuff on the internet about what to eat.

Do you guys advices on gaining weight ?

My goal is 165 -170 pound, that's a lot.

I'm the same height and I weight 160 lbs and have been holding steady around that weight for the past year. Here is what I eat in a typical day:

Breakfast: 2-3 eggs or 1 cup of Greek yogurt; 3/4 cup of oatmeal or a peanut butter/banana/honey sandwich. Milk.

Lunch: Some kind of meat that varies among the following: beef, pork, grilled chicken breasts, tuna. At least a cup of frozen vegetables or 1 cup of frozen snow peas. Water.

Pre-workout:A fruit: peach, apple, nectarine, etc.

Post-workout:A protein shake

Dinner:More protein: chicken, turkey, fish, beef, pork; and more vegetables. Water.

Before bed:One cup of cottage cheese with milled flax seed.

There is no way in hell you are eating enough food. Also I try to avoid carbohydrate dense foods like pasta, rice, etc.

 

[Mr.City]

I don't really have any diet. But all my meals are like this

a meat/fish, veggies (ratatouille, peas, green peas...) or pastas with cheese or gravy, salad with sauce,a yogurt, and a fruit.
A sandwich when I'm at school , usually chicken with veggies

And I snack pretty often , saucisson (salamy), candy bars, pop corn..whatever there is.

I drink a lot of water and coke.

Right now you're eating like a bottom feeder. Why not eat like a champion?

 

[Petrie]

I don't really have any diet. But all my meals are like this

a meat/fish, veggies (ratatouille, peas, green peas...) or pastas with cheese or gravy, salad with sauce,a yogurt, and a fruit.
A sandwich when I'm at school , usually chicken with veggies

And I snack pretty often , saucisson (salamy), candy bars, pop corn..whatever there is.

I drink a lot of water and coke.

Yeah, calorioe wise you aren't eating a ton, and you're eating too much garbage. Start to track your calories, you will be shocked.

 

[Mr.City]

My workout went meh. Could only struggle through 4 sets of BP, when I usually do five.

Plus my 1.5mile run went terrible. I somehow gained 20 seconds :/. Fucking cold air.

How are you programming your conditioning? I keep seeing you post about this 1.5 mile run.

 

[parrotbeak]

What's worse, sleep deprivation or being on a caloric deficit? Because I've had both today and my workout was shit.

If I don't sleep--say 4 hours or less, enough to make me feel it all day--I will skip gym and just go home to sleep.

 

[Cudder]

I just maxed out one of the curling machines at my gym at 200lbs, doing 2 sets of 5. I feel like it was only a few weeks ago that I couldn't go past 115 on the thing.

 

[Luscious LeftFoot]

I just maxed out one of the curling machines at my gym at 200lbs, doing 2 sets of 5. I feel like it was only a few weeks ago that I couldn't go past 115 on the thing.

What is that and why are you using it?

 

[gdt]

How are you programming your conditioning? I keep seeing you post about this 1.5 mile run.

I'm not understanding what you're saying. I run 1.5 every other day, I'm training for a police exam. Need to hit at least 15:56.




I'm gonna attribute my shitty performance to lack of sleep, I slept like 5 hours last night.

 

[Lasthope106]

If I don't get at least 7 hours of sleep per night, my mental and physical performance just goes to hell. In my book the optimal amount of rest for people who train hard is 9 hours.

Diet is something that is really easy to fix. Most people in the U.S. eat more calories than needed to function.

 

[jts]

If I don't sleep--say 4 hours or less, enough to make me feel it all day--I will skip gym and just go home to sleep.

I should've done that. Slept 2-3 hours last night. Oh well.

 

[ezrarh]

I'm not understanding what you're saying. I run 1.5 every other day, I'm training for a police exam. Need to hit at least 15:56.


I'm gonna attribute my shitty performance to lack of sleep, I slept like 5 hours last night.

You can improve your 1.5 mile run better by running 3-5 miles every other day instead of just doing 1.5.

 

[JB1981]

If I don't get at least 7 hours of sleep per night, my mental and physical performance just goes to hell. In my book the optimal amount of rest for people who train hard is 9 hours.

Diet is something that is really easy to fix. Most people in the U.S. eat more calories than needed to function.

I agree completely. And cut out the alcohol almost completey.

 

[gdt]

You can improve your 1.5 mile run better by running 3-5 miles every other day instead of just doing 1.5.

Hmmmmmmmmmmm.

 

[Mr.City]

I'm not understanding what you're saying. I run 1.5 every other day, I'm training for a police exam. Need to hit at least 15:56.




I'm gonna attribute my shitty performance to lack of sleep, I slept like 5 hours last night.

You just keep running your 1.5 over and over again. There's nothing challenging you. I'm assuming that you need to hit a certain time, however you keep training by doing lots of long slow cardio. How are you going to get faster doing this?

 

[gdt]

You just keep running your 1.5 over and over again. There's nothing challenging you. I'm assuming that you need to hit a certain time, however you keep training by doing lots of long slow cardio. How are you going to get faster doing this?

I don't know....? I'm trying to get faster and faster. How can I do that?

 

[Lasthope106]

I don't know....? I'm trying to get faster and faster. How can I do that?

 

[ezrarh]

I don't know....? I'm trying to get faster and faster. How can I do that?

Seriously, run 3-5 miles everyday if you want to get faster. I was running 6-10 miles a day training for 3.1 mile races. It's pretty how much how every distance runner trains, you run for a lot longer than what you're training for. For distances of 1 mile or up, you get faster by simply building up an endurance base. Even if you run that 5 mile run at a slower pace than what you would for your 1.5 mile test, it will help you significantly. Obviously you don't have to do that much for 1.5mi, so running 4 days a week 3 miles a day would help get you there faster than if you were to just try 1.5 mile faster each time. Same concept with lifting, it's harder to increase your 1 rep max if you just go into the gym trying to do 1 rep maxes only. Sometimes you need the volume.

 

[muntersaur]

Fr0m what I've read, heard, and experienced firsthand, moving my bodyweight around on the rings has more carryover to my ability to move external loads with my upper body. Lower body? The barbell is best, no doubt.

I think an ideal program might blend gymnastics for upper body with barbell training for everything else.

I agree completely. I believe my recent change to learning various gymnastic movements as assistance exercises will cause my pressing strength to increase massively by strengthening the stabilisers, shoulder girdle and tendons whilst also aiding my squats and deadlifts by strengthening my core.

 

[gdt]

Seriously, run 3-5 miles everyday if you want to get faster. I was running 6-10 miles a day training for 3.1 mile races. It's pretty how much how every distance runner trains, you run for a lot longer than what you're training for. For distances of 1 mile or up, you get faster by simply building up an endurance base. Even if you run that 5 mile run at a slower pace than what you would for your 1.5 mile test, it will help you significantly. Obviously you don't have to do that much for 1.5mi, so running 4 days a week 3 miles a day would help get you there faster than if you were to just try 1.5 mile faster each time. Same concept with lifting, it's harder to increase your 1 rep max if you just go into the gym trying to do 1 rep maxes only. Sometimes you need the volume.

Oh great, I'll definitely do 3 miles tomorrow afternoon.

(I usually run/workout every other day, but every other week [I work sunday morning] I split the running and lifting so that I don't have to run after working)

 

[deadbeef]

Has anyone used Leangains eating protocols with 5/3/1? Any tips?

 

[FallingEdge]

Amazing what a proper diet does for you. 8 reps @ 250 for bench. No problem at all.

 

[Chittagong]

Found a pack of creatine from my stuff with a month before expiration. Should I use it?

I'm currently aiming to lose weight - 1 x cirquit train, 2 x body pump, 1 x spinning and 1 x boxing&core each week.

 

[abuC]

Has anyone used Leangains eating protocols with 5/3/1? Any tips?

I did it on Layne Nortons power/hypertrophy program and it was pretty good, I was losing a lot of fat around my waist and putting on muscle which kept my weight somewhat constant. The only tip I have is it gets a lot easier after the first week, once your body adjusts to not eating prior to a workout it's simple.

I'm probably going to start another round of IF soon, even though I got sick a few times doing it the last time.

 

[Acid08]

Is cardio the most important exercise when trying to lose weight? I've already changed my diet up a lot(hello carrots and spinach) and I've been hitting the gym almost every day. I'm seeing results but I feel like my 35 minutes of cardio a day is a little lite, I just have a hard time focusing for more than that.

 

[abuC]

Is cardio the most important exercise when trying to lose weight? I've already changed my diet up a lot(hello carrots and spinach) and I've been hitting the gym almost every day. I'm seeing results but I feel like my 35 minutes of cardio a day is a little lite, I just have a hard time focusing for more than that.

Diet is the most important thing when it comes to weight loss, I lost 14lbs last year and didn't do a minute of cardio, it was just as simple as cutting soda and breads out of my diet.

 

[Luscious LeftFoot]

Has anyone used Leangains eating protocols with 5/3/1? Any tips?

I did for a few months. Going on two vacations within a month kind of screwed me up.

Really the hardest part was find a feeding schedule that fit my work/social life. It was working fairly well too. My lifts continued to increase and i was seeing viable changes in the mirror, abs started to show, more muscularture, but my weight remained the same around 195-200.

The only change to the program I made was to do reverse pyramid training as my assitance.

 

[Acid08]

Diet is the most important thing when it comes to weight loss, I lost 14lbs last year and didn't do a minute of cardio, it was just as simple as cutting soda and breads out of my diet.

Nice, good work!

I'm trying to lose more than 14 pounds though . My goal is 60 right now and then see where I am and make another goal after so exercise is very important in my plans.

 

[abuC]

Nice, good work!

I'm trying to lose more than 14 pounds though . My goal is 60 right now and then see where I am and make another goal after so exercise is very important in my plans.

Oh, I wasn't actively trying to lose weight when it happened. Im aiming for 30 by June/July right now, and it will be a lot of sprinting and intermittent fasting, plus weight lifting.

I fluctuate between 247-252lbs right now.

 

[HarryHengst]

I bought some dates today and decided to check their nutritional value because i had no idea and what do you know, the things are pretty much pure sugar. :lol

Kinda a shame because i like them.

 

[Acid08]

Oh, I wasn't actively trying to lose weight when it happened. Im aiming for 30 by June/July right now, and it will be a lot of sprinting and intermittent fasting, plus weight lifting.

I fluctuate between 247-252lbs right now.

What's the advantage to sprinting/walking over say a long jog?

 

[Izick]

I think back/bicep day went okay today.

I feel that it was hard to really maintain my strength after I got through my bicep workout and went on to back though.

Since we were all talking about those 55 pound curls, I decided to start the workout with those, and did 3 sets of 5 reps each. Went pretty good, but was dissapointed I couldn't get 8 per arm. I figured that I'd rather do 5 solid reps with great form then 8 shitty ones though. I usually do curls middle or last, so I bump down to 45's or maybe 50, so it was still a nice jolt to the system.

Either way though, I don't know...I feel like I'm too hard on myself sometimes, but other times, I think I should do more. I don't know what to do though. I'm doing my full routine, with as heavy as weight as I can do, good form, and not fucking around or anything...I just don't know why I feel like I can do more though. Anyone else get down on themselves sometimes after workouts? Advice?

EDIT: Also I don't think it helps that I didn't eat breakfast/lunch today, or that I don't have my protein shake. Feels bad man

 

[SeanR1221]

Congested, runny nose, coughing. I ended up going to the gym anyway. Didn't move any numbers up, but didn't move down either.

For future reference if I feel like this, rest or push through?

 

[abuC]

What's the advantage to sprinting/walking over say a long jog?

http://bodyweight-exercises.animal-kingdom-workouts.com/?p=40
http://www.muscleprodigy.com/sprinting-vs.-jogging-the-great-debate-arcl-2403.html

Sprinting takes less time, raises your metabolism hours after you're done, and does a much better job of retaining muscle mass.

Also, In my case I have a bad right knee and a long jog puts more stress on it than 10x100m sprints would.

It's really demanding, I'd start off doing 4x50m runs if you haven't done it before and take 3-5 minutes between each run.

 

[HarryHengst]

Congested, runny nose, coughing. I ended up going to the gym anyway. Didn't move any numbers up, but didn't move down either.

For future reference if I feel like this, rest or push through?

If you are coughing a lot and smearing nose stuff around i think you should stay home, if only not to infect other people.

 

[parrotbeak]

Congested, runny nose, coughing. I ended up going to the gym anyway. Didn't move any numbers up, but didn't move down either.

For future reference if I feel like this, rest or push through?

Ya, don't go to the gym. But if you feel alright and are just congested, I find a run helps loosen up the mucus and make me feel better.

 

[Acid08]

http://bodyweight-exercises.animal-kingdom-workouts.com/?p=40
http://www.muscleprodigy.com/sprinting-vs.-jogging-the-great-debate-arcl-2403.html

Sprinting takes less time, raises your metabolism hours after you're done, and does a much better job of retaining muscle mass.

Also, In my case I have a bad right knee and a long jog puts more stress on it than 10x100m sprints would.

It's really demanding, I'd start off doing 4x50m runs if you haven't done it before and take 3-5 minutes between each run.

Thanks for the advice! I've been doing elliptical mostly, at my weight and health level running is fucking hard but I'll have to get over that.

 

[JB1981]

Congested, runny nose, coughing. I ended up going to the gym anyway. Didn't move any numbers up, but didn't move down either.

For future reference if I feel like this, rest or push through?

I bet you will get better quicker from working out

 

[cuevas. PhD.]

If I don't get at least 7 hours of sleep per night, my mental and physical performance just goes to hell. In my book the optimal amount of rest for people who train hard is 9 hours.

Diet is something that is really easy to fix. Most people in the U.S. eat more calories than needed to function.

If I get more than 8 hours of sleep I feel tired the rest of the day, 7-7.5 is perfect.

 

[abuC]

Thanks for the advice! I've been doing elliptical mostly, at my weight and health level running is fucking hard but I'll have to get over that.

No prob man, I'm a heavyweight myself and I know the feeling since running is death on the knees, you can do HIIT on the elliptical or cycling if you don't want to run.

 

[Cooter]

So I gave it a try today and wow, tough! I got my body parallel but my arms weren't as straight as his and the rings started shaking after about 2 seconds and I was done. Obviously I didn't get the splits.

 

[Brolic Gaoler]

So I gave it a try today and wow, tough! I got my body parallel but my arms weren't as straight as his and the rings started shaking after about 2 seconds and I was done. Obviously I didn't get the splits.

You're obviously not man enough.

Spoiler

Seriously though, good attempt

 

[Cooter]

You're obviously not man enough.

Spoiler

Seriously though, good attempt

I proceeded to put my skirt on when I left.

I really felt it in my chest more than anything. Wasn't expecting that

 

[Acid08]

So I gave it a try today and wow, tough! I got my body parallel but my arms weren't as straight as his and the rings started shaking after about 2 seconds and I was done. Obviously I didn't get the splits.

I wonder how many punches it would take for that guy to kill me.

 

[Izick]

I proceeded to put my skirt on when I left.

Yeah, a lifting skirt though. It's for full extension on squats and stuff!