Evilpie's get off your lazy arse and get back to the gym diaries

[EvilPie]

Matt, what do you reckon the best way to put a stone and a bit worth of muscle on is?

I'm down to 91 Kg (14.3stone in old money) 36 waist (actually not quite, a bit stuck between 34 and 36) and reckon an even hundo kg would be a nice weight. Thing is, I don't want to just powerlift my way to madness (have done some 5x5 and it drives me nuts with its monotomy).

Tips and diet tips? (I hear some MAAAAAD things about calorie intake needing to be near 4500 a day which seems to be quite a lot.)

With regard to training the first thing is to stop doing any cardio.

Keep your sessions to a maximum of 30 to 40 minutes but make them intensive heavy lifting. (Add a warm up if you're a bit gay).

Calorie intake of 4500 sounds reasonable. I used to have about 5500 to maintain 106kg (16st 10lb).

How tall are you? 100kg sounds pretty heavy.

[GreekStein]

I disagree with Cos about the carbs. You don't need to 'carb up' at all. You'll just get fat.

Disagree.

Boldie has barely any carbs in his diet that he posted, like zilch.

He needs carbs for energy (which he'll use to get stronger and thus add bigger muscles).

At the same time, his fat won't get broken down as quickly and he'll be able to add some mass.

[outragous76]

I disagree with Cos about the carbs. You don't need to 'carb up' at all. You'll just get fat.

Disagree.

Boldie has barely any carbs in his diet that he posted, like zilch.

He needs carbs for energy (which he'll use to get stronger and thus add bigger muscles).

At the same time, his fat won't get broken down as quickly and he'll be able to add some mass.

he really doesnt

boldie - buy 4 hour body by tim ferris - there is a specific 28 day programme for what you want to do

[GreekStein]

It's not healthy to have no carbs in your diet.

[Marky147]

Simple way to put weight on is to work out your maintenance calories and then add 500 per day to that. You'll then put on 1lb every week for as long as you continue to eat 500cals per day over maintenance, if you want to go quicker eat 1k over maintenance and put 2lbs on per week.

A lot of the bodybuilders who blog where I keep mine follow a 40/40/20 ratio of proteins/carbs/fats and it seems to work well enough for those units. It's all dependent on your body and how you react to different things. I react really badly with carbs so try to stay away and when I'm eating properly try to keep them under 100g a day.

I'll go and hunt out a few bulking plans from over there if you want when I get a chance and email them over so you can have a look.

Easy way to lump on some weight without injecting would be to get yourself some Dianabol and munch those on down @ 30/40mg a day for 6 weeks eating as above

[Marky147]

It's not healthy to have no carbs in your diet.

If you up fats high enough then you can have a perfectly healthy diet with no carbs at all and in turn your body burns fat for energy when you go into what's known as ketosis.

You have to be getting over 65% of you daily cals from fats, the rest from protein sources and be taking in only trace carbs though to do so. After a few days you fall into ketosis and your body begins using fat as fuel instead of the usual stores.

[vegaslover]

Had my first session in the gym tonight after two months,bar a couple of cardio sessions in the gym whilst in Vegas.
Nearly threw up after the second set, legs feel like jelly now

[EvilPie]

I disagree with Cos about the carbs. You don't need to 'carb up' at all. You'll just get fat.

Disagree.

Boldie has barely any carbs in his diet that he posted, like zilch.

He needs carbs for energy (which he'll use to get stronger and thus add bigger muscles).

At the same time, his fat won't get broken down as quickly and he'll be able to add some mass.

At no point did I say he needs no carbs at all.

I was making the assumption from the note like way he'd written everything out that he's missed quite a lot off.

For example the scrambled eggs probably have a couple of slices of toast or a pitta.

Tuna or chicken probably has some pasta or rice with it.

You definitely need carbs but 'carbing up' as you call it suggests eating a bowl full of pasta to deliberately add extra carbs.

I said to follow a high protein healthy diet and the carbs sort themselves.

[GreekStein]

I disagree with Cos about the carbs. You don't need to 'carb up' at all. You'll just get fat.

Disagree.

Boldie has barely any carbs in his diet that he posted, like zilch.

He needs carbs for energy (which he'll use to get stronger and thus add bigger muscles).

At the same time, his fat won't get broken down as quickly and he'll be able to add some mass.

At no point did I say he needs no carbs at all.

I was making the assumption from the note like way he'd written everything out that he's missed quite a lot off.

For example the scrambled eggs probably have a couple of slices of toast or a pitta.

Tuna or chicken probably has some pasta or rice with it.

You definitely need carbs but 'carbing up' as you call it suggests eating a bowl full of pasta to deliberately add extra carbs.

I said to follow a high protein healthy diet and the carbs sort themselves.

Sorry incredible Matt, crossed wires

[boldie]

Thanks all, looks like I'll be getting me a proper dietplan over this weekend.

[kinboshi]

I love carbs.

[EvilPie]

I love carbs.

You need carbs.

[boldie]

I love carbs.

You need carbs.

I love carbs as well...especially the ones that are bad for you...you know the ones, they come in a pizza or chips......yummie!

[EvilPie]

Had an email from the place I buy supplements from this morning.

20% off any order over £50 all this week.

http://www.thesupplementstore.co.uk/ if anybody's interested.

Bit pissed off about the £200 I spent on Sunday night!!! 

Mini bink today.

After a bit of haggling and crying with customer services I've been issued reward points to the value of £40 to cover the 20% I missed out on.

Awesome goodwill gesture.

Won't be going anywhere else for my supplements that's for sure

[GreekStein]

What supps do you take Matt?

How would you reflect on this year of training so far?