Diet

[Ahazmaksya]

G'day fellas!

 

I have been lifting weights for a little while with no real set plans when it comes to diets, so the other day I had a look at some body building diets and most of the foods they has were impossible for me too eat during the day as I am to school! So anyway, what I want too know is if anyone has any suggestions of foods that I can take to school with me (My goal is too add mass and gain strength) Cheers.

[Red J]

The way I look at diets is that I can't follow them to a "T". I always find some item that I hate or that is impractical to prepare. I try to find substitute items or take supplements to fill in the gaps. Since you are lifting you probably need to get some extra protein. You might need to find a good protein bar (I like the Cliff bar) or shake supplement to bring with you.

[KickChick]

Hey Ahazmaksya .... I don't know much about "you" but since you are in school I am assuming you are still in your teens so I will refer you to a site that I have mentioned before here and that's

 

http://www.teenbodybuilding.com ... where you will find lots of tips and advice according to what your specific goals are.

 

Red J is correct in suggesting protein supplements .. but as far as Cliff bars go, the number of carbs, calories, the percentage of calories from fat and the amount of saturated fat vary from flavor to flavor, so beware!

 

This is important, as fat is the body’s last energy source resort. Carbs are easy for the body to convert into energy, and long chain carbos provide for a steady stream of energy. Simple carbs (i.e. sugars) provide a quick boost, but leave little in the boiler for steady stroking. Clif Bars typically contain 43 - 45 grams of carbohydrates ... 40% coming from sugar.

 

So when yo choose a protein bar - you definitely need to read their labels to insure you are getting accessible and sustainable energy. Fat calories are useless as a means of energy for short to medium length rides.

 

There is a section on the site which recommends certain supplements according to your age .... and also lots of real informative nutrition articles geared for guys your age.

 

Please check through the Health & Fitness forum for other threads which might help you ... and good luck!

[Red J]

KickChick is right on target with the Cliff bar. They do vary from flavor to flavor and you need to look at the ingredients. When I said that I like them it was more because they are the only ones that I can stomach. Some are just so bad... ...The best way that I liked the powder was to put it in the blender with orange juice, banana, and ice. I know, some brands of orange juice have a lot of sugar, but I had to have something to make the stuff tolerable...

[Jack]

I try to eat 6-8 times throughout the day, small meals.

 

How many breaks do you get during the school day? I have two breaks, about two hours apart, which is perfect for timing meals. I can eat breakfast around 7am, snack at 10am break, snack at 12:30am lunch, snack at about 3pm after school has finished, come home, workout, a protein shake at about 5-6pm, and then dinner at a bit before 7. Finally another meal at around 9-10 before I head off for bed. If you only get one break during the school day, you can always try to get in a quick bite between lessons, just to prevent catabolism(body turning to stored reserves for fuel, that means your muscles being broken down for energy!)

 

If you are aiming to gain strength and muscle mass like I am at the moment, to aim for calorie-dense foods, and complex carbohydrates. You would want such foods as..

 

Eggs

 

Milk

 

Cottage Cheese

 

Peanut Butter

 

Steak

 

Chicken

 

Beef

 

Lamb

 

Tuna

 

Bread(wholemeal)

 

Pasta

 

Rice

 

Potatos

 

Orange or Grapefruit Juice

 

Green Veggies

 

Fruits

 

These are all good foods, proteins and good carbohydrates.

[Ahazmaksya]

Thankyou Red J, Kickchick and Jack!

[Ahazmaksya]

BTW this is the program I have at the moment, please give me some feedback, I want too know what I should change/where I should go next.

 

Military Press, 3 sets 8 reps

 

Dumbbell Curls, 3 sets 8 reps

 

10 burpees, 2 sets of 30 pushups legs raised

 

killer crunches, 3 sets of 15 legs raised

 

Barbell Curls, 3 sets 8 reps

 

Dead Lift 3 sets 8 reps.

 

Please negative feedback very welcome, Cheers.

[Bretty101]

BTW this is the program I have at the moment, please give me some feedback, I want too know what I should change/where I should go next.

 

Military Press, 3 sets 8 reps

 

Dumbbell Curls, 3 sets 8 reps

 

10 burpees, 2 sets of 30 pushups legs raised

 

killer crunches, 3 sets of 15 legs raised

 

Barbell Curls, 3 sets 8 reps

 

Dead Lift 3 sets 8 reps.

 

Please negative feedback very welcome, Cheers.

 

sounds good, i'd maybe add some press ups too for chest/triceps

 

I try and do the 6 small meals a day thing by putting together a sandwich box with 6 sandwiches and pieces of fruit. I start the day with a big breakfast, and aim to eat a sandwich or peice of fruit every 2 hours finishing with a medium sized dinner.

[Jack]

Concerning the weight routine, it could do with some improvement.

 

Ditch the Curls.

 

If you want size, 3 sets of about 8 reps is good. If you want to focus more on strength, try 4 or 5 sets of 3 to 6 reps, and do not go to failure.

 

If you want to work your body evenly and efficiently, you want the basic compound movements that utilise multiple muscle groups at once.

 

Bench Press

 

Military Press

 

Pullups/Chins

 

Barbell Row

 

Dips

 

Deadlift

 

Squat

 

These moves will get you good strength and size. Do not worry about isolation movements like curls or tricep kickbacks.

 

Hope this helps. If you don't gain any weight or strength with this, EAT MORE.

[Ahazmaksya]

Thanks Fellas!