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Thread: Q & A With Andrew Chappell

  1. #11
    Natural World Champion Super Moderator AChappell's Avatar
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    Default Re: Q & A With Andrew Chappell

    Quote Originally Posted by Dazza View Post
    930-10am 100g Organic Oats (what's wrong with conventional oats ? Like?) with 300-400ml rice milk or soya milk (Does this type of milk really have any advantage over cow's milk? If i have to much cows milk it gives me acid same as bread ) + 4 eggs (2 of the eggs are just the whites) or 4 lean sausages how lean are these really?2 Sausages 155 cals - Fat 4.6 sat 1.7 - Carbs 8.4 - Pro 17

    1-130pm 250g Balsmalti brown rice ( is all that fibre what your muscles need?helps going to the toilet and thought better for the body. why not just have white basmati) + 120g Turkey ( or chicken, ham, beef ) or tin of tuna in brine + 150g of veg brocolli, cabbage, carrot, green beans

    You should try and fit in at least another meal here similar to the one above, even if it's just a snack you'll be boosting your metabolism , keeping yourself anabolic and fuelling your workout - Struggle to eat what I eat now purhaps a weight gainer here instead or B&R ?
    5pm Pre workout Reflex protein shake 60g with water + 6 BCAA Reflex tablets

    6-630pm post workout After Glow??? This is a BioRythm post workout drink tastes good and used alot on another forum + 6 BCAA Reflex tablets

    730pm 100-200g meat or fish + 100-150g veg + 250g rice or 200g new potatoes

    1030-11 30-60g Reflex whey with water or skimmed milk
    Unless your using instant oats, all oats are organic their grown in the ground, cleaned, dehulled then either steamed or roasted, cut, flaked or rolled and boxed for you. They are in fact gluten free to start with. The organic ones are perhaps processed on dedicated machines to prevent contamination or maybe involve one less processing step, but the processing of something like Scott's or Quakers rolled oats doesn't really involve much more than I've outlined there. So like I said why don't you just eat conventional ones, without the organic label.
    Red meat regardless of how lean it is, shouldn't be eaten every single day of the week if your concerned about your health so I'd limit that sausage intake.

    There's a myth surrounding rice that for some reason brown is better because of it's low G.I, however nobody eats foods in isolation so it shouldn't be an issue to eat white rice. Facts are Dazza there's going to be enough fibre in your diet (the COMMA guidelines recommend between 18- 29g) per day that you don't need to eat that much fibre. What there's not going to be enough of though is good quality carbs if you keep eating brown rice.

    I wouldn't recommend a mass gainer your essentially only eating 3 meals a day so you need to get much more solid food in your diet if you want to make progress like you mentioned 110%. Right now this looks It's kind of like an average joe's diet bulked out with protein shakes you need to eat more solid food, I know it's hard but solid food is the way to go if you wan't to put on size it has distinct advantages over liquid food and if you get up to 4 meals then maybe think about the mass gainer. Me I've always used Extreme Mass on top of 5 meals.

    Your BioRythm will be fine, I use B and R post workout for the added Kr-alkyln, HMB and vit, mineral complex. Your obviously getting advice from other places so I'll say this, don't just go with the advice that you like the sound of best because it sounds like the easy option or you prefer it when someone says your diet is looking great when it doesn't. Bodybuilding isn't easy and if you wan't to be serious about making gains you need to be serious about your diet, so take these small tweaks as just start and then look at increasing your food intake again after a few months.
    MSc Nutrition and Metabolism
    www.extremenutrition.co.uk

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    Default Re: Q & A With Andrew Chappell

    Just on this forum now as it seems to have more technical people and true BB. I have just recieved my Extreme delivery so going from what you are saying this would be better ?

    9am Extreme Whey Protein - I read this on this forum as it would be good to replenish the muscles quickly first thing ?

    930-10am 100g Quaker Oats with 300-400ml rice milk or soya milk ( I will do semi skimmed every other day and see how my stomach takes it).
    Should I keep the 4 eggs going or with the shake to much protein ?

    12-12.30pm 250g Balsmalti white rice + 120g Turkey or chicken, ham or tin of tuna in brine + 150g of veg brocolli, cabbage, green beans

    2.30-3pm 250g Balsmalti white rice + 120g Turkey or chicken, ham or tin of tuna in brine + 150g of veg brocolli, cabbage, green beans

    5pm Pre workout Banana + 6 BCAA Reflex tablets - should I drop a shake in here?

    6-630pm Post workout Extreme B&R + 6 BCAA Reflex tablets

    730pm 100-200g meat or fish + 100-150g veg + 250g rice or 200g pasta or sweet potatoes ( Normal white potatoe ok here) ?

    11pm Extreme Pro-6 with water or should I take this with semi skimmed milk as well?


    You say you calculate you calories using BMR then add around 350-450 cals I believe you said, for me that would only be 1700+ 450 cals according to my I phone app, at the moment am trying to hit 2800-3000 cals I think I need more as it says maintenance cals is 2991 for a 75kg guy.

    Thanks Andy I will get there am sure with your help
    Last edited by Dazza; 26-01-2012 at 11:57 AM.

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    Default Re: Q & A With Andrew Chappell

    When u get time Andy the ? above

    Also do you consume the same amount of calories on non-training days as well ?

    Is there any truth, when they say your body can only consume a certain amount of Carbs at any one time as the rest will be stored as fat ?

    Bit like the saying any more than 30g of protein at one time and you will wee out what the body don't use ?

    Your gunna hate me with all my questions sorry

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    Default Re: Q & A With Andrew Chappell

    Been on the diet as per in your section for a while now and tonight have took some pics, am a bit blow away how much fat I have put on in a short space of time. scales have gone up from 73kg to 77kg and I have defo got stronger and gained some size mainly back and chest but the fatty part of me is a off putter.

    Is it possible to lean bulk or will I have to just put up with it until I get to a size I think that will be ok then strip the fat back ?

    Am wondering if 50% of this bulk so far is fat. Calories am hitting are 3400-3500, fats around 100g - carbs 350-400g - Pro 250-280g

    Was thinking to drop 250cals and see if fat starts to slowly drop or would this effect gaining the muscle to much ?

    Am basically training like this now as well, but eating the same amount of calories everyday - Mon training, tues rest, weds traing, thurs rest, fri training, sat training, sun rest

    Hope you can reply

    cheers

  5. #15
    Natural World Champion Super Moderator AChappell's Avatar
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    Default Re: Q & A With Andrew Chappell

    I think you should look to re assess your original goal Dazza, By the sounds of things you don't know what you want to do, first you want to bulk now your wanting to cut back. I think you said you wanted to get up to 85kg bulked? If you've gone from being 73kg to 77kg in around a month most of it will be water and fat a small percentage might be muscle probably less than a kilo, sounds like you've not lean bulked anyway. Another 7kg of weight gained in the next few months is unlikely to be muscle in fact I'd go as far as saying from 73kg to 85kg you'd be lucky if around 2kg of that was muscle in such a short space of time.

    I know the natural scene pretty well and guys around your height 5ft 5 - 5ft 6 rarely get any bigger than 77 kg in the offseason and usually compete around 66- 71kg. What your doing now is outdated and harps back to what guy's used to do in Arnolds era bulking up in the offseason and stripping 20 - 30lbs to get in shape for a show. Nobody does that any more, since the gains made are usually pretty small and the same gains can be made without being massively over weight. I'd say a lot of the competitive guys on this forum would give you much the same advice in this respect. So set out a clear plan, you either bulk for 6 months and then strip back or you stabilise your weight now and go with it rather than looking to step back and go back down in weight.

    So with that in mind why don't you try to stabilise your weight and salvage if you can a lean bulk looking to maintain it over the coming months and slowly change your body composition instead of continuing to bulk where you'll just end up getting even fater. Then if you want to strip some fat off 6 months down the line you'll be in a much better place. If your going to get too fat take your foot off the gas with the calories go for 3500 kcals down to 3250kcals and take it all from your protein and fats. If you find yourself still gaining weight take another 200kcals out and stick with around 3000kcals again take it from the pro's and fats. If your still gaining weight then take even more out, you should be able to stabilise your weight though around 2800 - 3000kcals though. The other thing you could do is look to take the calories away fro myour non training days. So do something like 3300kcals 4 times a week and 2800kcals 3 times a week, again take it from your proteins and fats.

    Hope that helps

    Andrew
    MSc Nutrition and Metabolism
    www.extremenutrition.co.uk

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    Default Re: Q & A With Andrew Chappell

    It would be a shame if it is just 2kg in muscle. Yes I want to bulk but not get fat, end goal ideally I want to be 13st lean say 10%BF.

    Looking at BF pics at a guess am between 15-20% so am gunna try like you say 2800cals on Non training days and 3100cals ish on training days.
    The bf I have put on has just gone around my lower stomach and back, and muscle gain has been on legs, upper back, chest and arms. Gains from .5"-1.5"

    Would is the normal lean gain for a natural in 6 months then ?

    Any recommendations for losing the fat and keeping the muscle I have gained, just see what happens with the calorie change or add some cardio in ?

    Thanks for your help

  7. #17
    Natural World Champion Super Moderator AChappell's Avatar
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    Default Re: Q & A With Andrew Chappell

    Quote Originally Posted by Dazza View Post
    It would be a shame if it is just 2kg in muscle. Yes I want to bulk but not get fat, end goal ideally I want to be 13st lean say 10%BF.

    Looking at BF pics at a guess am between 15-20% so am gunna try like you say 2800cals on Non training days and 3100cals ish on training days.
    The bf I have put on has just gone around my lower stomach and back, and muscle gain has been on legs, upper back, chest and arms. Gains from .5"-1.5"

    Would is the normal lean gain for a natural in 6 months then ?

    Any recommendations for losing the fat and keeping the muscle I have gained, just see what happens with the calorie change or add some cardio in ?

    Thanks for your help
    Put it this way Dazza I'd be happy if I could gain 2kg of muscle a year let alone in the amount of time you've packed on all that weight. Beginners gains are pretty rapid but as you've stated you've been at this as long as me so the gains you make are going to be relatively slow in comparison. I think you mentioned before you got yourself pretty lean below 69kg so I'd doubt you've gained any real muscle. half a kilo if your lucky. I still don't think your being realistic here Ideally 13st with 10% bodyfat, if you do the numbers I don't think it's realistic for someone your height. That would mean you'd be 12st 3 at 5% BF so 78kg. Now that would mean you'd probably be carrying more muscle than me when I next step on stage and that would make you one of the most heavily muscled nature amateur bodybuilders in the UK. Now by al means if you think you can do that and reach that goal go for it, but I think you should be more realistic, that should be a long term goal, in the short term how about just getting yourself to around 12 and a half stone around 12%.

    I mentioned above what I think you should do with regards to keeping what you've gained while trying to lose weight.
    MSc Nutrition and Metabolism
    www.extremenutrition.co.uk

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    Default Re: Q & A With Andrew Chappell

    Does your body hold that much water on a bulking diet making you look like you have put on muscle then ?

    I did read somewhere that for a certain height you can only reach a certain weight, was hoping that was just a myth. ok well I might as well drop the fat now then.

    So to get to that kind of muscle mass 13st I would have to take some prohormones or steriods ...?

    Andrew don't you ever do cardio to lose weight or do you just restrict your diet intake ? am guessing that you never hold any kind of real fat to worry about cutting

  9. #19
    Natural World Champion Super Moderator AChappell's Avatar
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    Default Re: Q & A With Andrew Chappell

    I don't tend to hold vast amounts of water, those photo's I posted on the Reload forum are from a "lean bulking" phase.

    I'm not sure about only being able to reach a certain weight for your height? I'd question how well you could accurately predict something like that although if it's based on observations from hundreds of natural bodybuilding shows, then I guess it could be not to bad. Although I doubt it's ever been done like that.

    This is the natural training forum, so I wouldn't advocate using such substances. Natural pro's like David Hannah and Rob Hope are a similar height to yourself and probably walk about at that sort of weight off season, so it can be done.

    Based on all your posts so far and on different forum sections you seem to have this I want it now attitude that your gains should come quick so you must be doing something wrong. Building that amount of muscle is going to take you time, years not months. Like I said why don't you just try to maintain your current weight and just look to add quality now that you've got there instead of insisting on yo-yo dieting. When I first started training I was less than 11st now, I'm 14st, thats taken the best part of 8 years of constant eating and training, and believe me when I say I've never bulked then cut, I've only ever tried to add quality.

    I don't do cardio if I can help it for reasons I talked about on the size building thread. I only let my BF get as high as it was in those recent photo's otherwise it's counter productive for adding mass and getting in shape for competition becomes harder.
    MSc Nutrition and Metabolism
    www.extremenutrition.co.uk

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    Default Re: Q & A With Andrew Chappell

    I see where you are coming from and yes I do feel like you are right I am wanting quicker gains for the effort i put in, bit like I did when I was 20 .
    That's why I tried the bulking but instead I have put on fat and wasted my time really, o well live and learn I guess.

    As am now dropping calories slightly will my body use the fat stored as engery if it requires more than the total calorie intake for that day ? Or will it try and take it from muscle tissue

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