Hi,info appreciated

Turbodragon69 · 25-02-2006, 01:58 AM

Hey everyone!!!
I'm 21 about 5'10" and about 115lbs.
Yes really 115lbs. which is why i'm begining to work out, im tired of being so small.
I am a vegitarian so I know I've got my work cut out for me in order to accomplish this task. Although I do eat Dairy Products, love fruit and rice and beans.

I don't have a meal schedule yet because i'm not really sure what all I should eat so if anyone has any suggestions of what to eat and what kinds of shakes I could take please respond.

Young Gun · 25-02-2006, 03:35 AM

Being a veggie I'm sure fellow mod Raz will help you out. If not I will post a diet for you tommorrow when not so intoxicated

Turbodragon69 · 25-02-2006, 04:18 AM

Thanks for any help/advice giving.

Andy1981iron · 25-02-2006, 11:02 AM

First of all, cut this vegetarianism out! Only joking.

Get yourself a big bag of oats and the whey protein powder of your choice. 400ml milk, 100gm oats, 60gm whey plus one banana makes for a decent shake, you could have two of these, maybe three per day.

Egg Whites and whey shakes are your best protein sources I would say, followed by soya and dairy produce.

Nick500 · 25-02-2006, 11:07 AM

turbodragon

lets start from the beginning.

Whats a typical day of food for you?
do you do any weight lifting at all?
do you have enough money to budget for more food?

Turbodragon69 · 26-02-2006, 12:51 AM

Normally I would eat about 3 eggs, toast, and grits for breakfast.
Lunch I would eat red beans and white rice with a strawberry smoothie.
Dinner would be some sort of pasta.

Yes I just recently started working out, not sure of the right machines to do, so I try to use different kinds for different areas of the body.

Yes I have plenty of cash to get anything I need for food.

Today I had 4 eggs, 2 unbuttered toast and a 8oz Whey shake. Then I worked out at the jim for an hour, jogged and ran alittle then hit the jim for another 1/2 hour followed by a Strawberry Smoothie from the jim.
Tonight i'll have Alfredo pasta, corn and fruit.

Is there anything wrong with that or is there anything I could add to make it better.

Thanks for the shake recipe Andy, I'll give it a shot.

flug · 26-02-2006, 08:12 AM

Unless You have body fat to burn. Give up the cardio. Stick with the weights. Take a look in the begginers forum at Garry's routine. If You use Golds Gym the smoothie bar will make a good Post workout shake with whey. you may want to think about an Amino supplement as you eat a V. Diet.

Nick500 · 26-02-2006, 01:07 PM

I would agree with flug.

why bother doing loads of running if your trying to GAIN weight?

Sure its fine to be fit cardiovascularly but if your primary concern is to gain some weight i'd say drop your cardio to 30 mins/week or even stop it :P

try and aim for 1.5 grams of protein per lb bodyweight per day, split over 6 meals. (so roughly 160grams protein, roughly 26 grams of protein at each meal). Try and have triple that in complex carbohydrates too, and get some healthy fats in.

meal 1 - 3/4 egg omellette ( or 2 whole, 4 whites) with some ham, 2 or 3 slices of wholemeal bread or just oats

meal 2 - handful of nuts, small chicken breast salad (100 grams of chicken breast)

meal 3 - same as above

meal 4 - 1 scoop of whey protein with some oats in it (blended), after your workout

meal 5 - brown pasta or rice with chicken breast, turkey or tuna

meal 6 - whey protein in milk, handful of nuts

---

the above I think would be quite suitable for your current weight, approx 150 - 175 grams protein, 2500 calories.

Assuming you have 8 hours sleep, at midnight to 8am , eat the meals at 3 hour intervals from when you wake up, although have meal 5 closer to meal 4 ideally (and it can be a larger portion).

Good luck

Nick

FierceFrets · 26-02-2006, 01:15 PM

Nick, hes a veggie mate

:twisted: Fierce

Stu21Ldn · 26-02-2006, 01:24 PM

After bulking with and without cardio, i have decided with cardio is 10 times better, you keep off the fat alot easier and i dont seem to grow any slower. just make sure you chuck in a few extra calories on the cardio days and you should be fine.

EDIT -- i just noticed your weight, in that case i completey agree with the above, no cardio and a ton of calories.

25-02-2006, 01:58 AM	#1 (permalink)
Turbodragon69 Under Construction Join Date: Feb 2006 Location: Orlando,FL Posts: 7 Rep Power:	Hi,info appreciated Hey everyone!!! I'm 21 about 5'10" and about 115lbs. Yes really 115lbs. which is why i'm begining to work out, im tired of being so small. I am a vegitarian so I know I've got my work cut out for me in order to accomplish this task. Although I do eat Dairy Products, love fruit and rice and beans. I don't have a meal schedule yet because i'm not really sure what all I should eat so if anyone has any suggestions of what to eat and what kinds of shakes I could take please respond.

25-02-2006, 11:07 AM	#5 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:	turbodragon lets start from the beginning. Whats a typical day of food for you? do you do any weight lifting at all? do you have enough money to budget for more food? ______________________ - Obsession is what lazy people call dedication -

26-02-2006, 01:07 PM	#8 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:	I would agree with flug. why bother doing loads of running if your trying to GAIN weight? Sure its fine to be fit cardiovascularly but if your primary concern is to gain some weight i'd say drop your cardio to 30 mins/week or even stop it :P try and aim for 1.5 grams of protein per lb bodyweight per day, split over 6 meals. (so roughly 160grams protein, roughly 26 grams of protein at each meal). Try and have triple that in complex carbohydrates too, and get some healthy fats in. meal 1 - 3/4 egg omellette ( or 2 whole, 4 whites) with some ham, 2 or 3 slices of wholemeal bread or just oats meal 2 - handful of nuts, small chicken breast salad (100 grams of chicken breast) meal 3 - same as above meal 4 - 1 scoop of whey protein with some oats in it (blended), after your workout meal 5 - brown pasta or rice with chicken breast, turkey or tuna meal 6 - whey protein in milk, handful of nuts --- the above I think would be quite suitable for your current weight, approx 150 - 175 grams protein, 2500 calories. Assuming you have 8 hours sleep, at midnight to 8am , eat the meals at 3 hour intervals from when you wake up, although have meal 5 closer to meal 4 ideally (and it can be a larger portion). Good luck Nick ______________________ - Obsession is what lazy people call dedication -

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25-02-2006, 03:35 AM	#2 (permalink)
Young Gun Illuminati Join Date: Apr 2005 Posts: 1,539 Rep Power:	Being a veggie I'm sure fellow mod Raz will help you out. If not I will post a diet for you tommorrow when not so intoxicated

25-02-2006, 04:18 AM	#3 (permalink)
Turbodragon69 Under Construction Join Date: Feb 2006 Location: Orlando,FL Posts: 7 Rep Power:	Thanks for any help/advice giving.

25-02-2006, 11:02 AM	#4 (permalink)
Andy1981iron Join Date: Dec 2004 Location: Hull Posts: 833 Rep Power:	First of all, cut this vegetarianism out! Only joking. Get yourself a big bag of oats and the whey protein powder of your choice. 400ml milk, 100gm oats, 60gm whey plus one banana makes for a decent shake, you could have two of these, maybe three per day. Egg Whites and whey shakes are your best protein sources I would say, followed by soya and dairy produce.

26-02-2006, 12:51 AM	#6 (permalink)
Turbodragon69 Under Construction Join Date: Feb 2006 Location: Orlando,FL Posts: 7 Rep Power:	Normally I would eat about 3 eggs, toast, and grits for breakfast. Lunch I would eat red beans and white rice with a strawberry smoothie. Dinner would be some sort of pasta. Yes I just recently started working out, not sure of the right machines to do, so I try to use different kinds for different areas of the body. Yes I have plenty of cash to get anything I need for food. Today I had 4 eggs, 2 unbuttered toast and a 8oz Whey shake. Then I worked out at the jim for an hour, jogged and ran alittle then hit the jim for another 1/2 hour followed by a Strawberry Smoothie from the jim. Tonight i'll have Alfredo pasta, corn and fruit. Is there anything wrong with that or is there anything I could add to make it better. Thanks for the shake recipe Andy, I'll give it a shot.

26-02-2006, 08:12 AM	#7 (permalink)
flug Making Progress Join Date: Jul 2005 Location: essex Posts: 113 Rep Power:	Unless You have body fat to burn. Give up the cardio. Stick with the weights. Take a look in the begginers forum at Garry's routine. If You use Golds Gym the smoothie bar will make a good Post workout shake with whey. you may want to think about an Amino supplement as you eat a V. Diet.

26-02-2006, 01:15 PM	#9 (permalink)
FierceFrets Legend Join Date: Sep 2005 Location: London Posts: 704 Rep Power:	Nick, hes a veggie mate :twisted: Fierce

26-02-2006, 01:24 PM	#10 (permalink)
Stu21Ldn Join Date: Mar 2005 Posts: 721 Rep Power:	After bulking with and without cardio, i have decided with cardio is 10 times better, you keep off the fat alot easier and i dont seem to grow any slower. just make sure you chuck in a few extra calories on the cardio days and you should be fine. EDIT -- i just noticed your weight, in that case i completey agree with the above, no cardio and a ton of calories.