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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 09-22-04, 04:58 PM   #1
jeff williams
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I was at my safe low body fat % and then I cracked up. I was out for a few days, then on a food tube.
I've dropped way too much weight, scary enough that I wont post the no#, or really tell my friends\ family.

My test are neg for blood in my fluids so i'm going to start exercise again.
A problem is I use up soo much of my energy cycling, and now I have to do many different muscle groups that have some level of atrophy.

I need information on protien\ carb\ fats ratios to promote weight gain. I eat little animal fats and cook with olive oil.
Should I eat mostly all protien and fats? I have a very high metabolism.

What foods should I be eating most of? Tuna? Pasta? I really don't want to eat enormous amounts- just a more 'direct' diet for exercise and weight.

Links or 'what works for me' info is fine.

Thanks>jef.
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Old 09-28-04, 01:24 PM   #2
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A very common diet used by bodybuilders is based on 3-2-1

3 grams of carbs per kg
2 grams of protein per kg
1 gram of fat per kg

Lots of rice and potatoes (preferably brown and sweet respectively). Tuna is great, so is chicken, even the occasional red meat won't hurt. Try that for 6 weeks. Keep in mind though, as you can imagine, this is NOT a diet to lean out, although with enough cardio it can be.

Let me know if I can be of any additional help

Cheers
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Old 09-28-04, 02:54 PM   #3
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Protein is good for building muscle. Carbs are good energy sources, sort of direct engery for everyday use. You need fats as well and they also are a source of calories, but good fats not just lard to gain weight. Bean and rice are good together. Eating has to sort of become a job, most peoples dream.
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Old 09-28-04, 03:03 PM   #4
jeff williams
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Thanks, i'm lowering carbs and eating more protien- I am down 2 more lbs than last week.
I don't feel bad, it just looks like i'm a xc runner or something. But I doubt it's from cycling too much- 'cause im just burning calories right?

Anyway, thanks for the replies.
>jef.
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Old 09-28-04, 03:27 PM   #5
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Hi,
You want to gain weight? Jeez, I wish we could meet and split the difference. Anyway, I know how to gain weight.
1) Eat out. The reason restaurant food tastes good is lots of fat.A Steak joint dinner could run several thousand calories.
2) Eat a good breakfast. I am old school, an old fashoned good breakfast would have eggs. meat, taters and a startch. Pancakes, toast, whatever. My grandmother used to make a breakfast of griddle cakes, eggs, bacon, and toast. This was 50 years ago; and that was a breakfast.
3) Eat a real meal no more than a couple hours before you exercise. If you go early, have a big dinner and have a protein shake and a bowl of oatmeal for breakfast. For protein powder I use milk protein (cheap) from http://www.proteinfactory.com/store/
4) get some hemp oil from the Protein factory. It is very good for you, and would help with the recovery process.
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Old 09-28-04, 06:20 PM   #6
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maybe the low bodyfat will make you a better climber!
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Old 09-28-04, 06:34 PM   #7
jeff williams
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Quote:
Originally Posted by Phatman
maybe the low bodyfat will make you a better climber!
Ya, but not a better swimmer.
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Old 10-01-04, 06:48 PM   #8
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If you want info on how to gain weight and muscle while still eating healthy food, check out organicathlete.org, and look for infor there on a vegan bodybuilder. He managed to get huge without eating empty calories. Good luck getting healthy again.

Justin
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Old 10-02-04, 07:51 AM   #9
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... don't cut back on carbs... current studies suggest that the amount of protein people suggested to eat in the past was overkill...

carbs are your body's primary source of energy... if you eat mainly protein, and not enough carbs, your body will waste too much energy trying to convert the protein to usable energy...


ideally, you should eat more than enough carbs and fat to keep your body fueled (3:1 carb to fat ratio)... and enough protein to support whatever function you're wanting it to support (less for people trying to slim down, more for people trying to beef up... but too much can be a bad thing)

the 3:2:1 ratio mentioned above is what I recommend...

carbs need to be good carbs: brown rice, whole wheat bread, sweet potatoes, etc.

chicken breast, cottage cheese, and tuna seem to be the favorite meats of body builders... tuna (or some other sort of fish) should be eaten at least twice a week... it has essential fatty acids that chicken/red meats don't provide...

the fat... if not coming from your other stuff... should come from dairy, nuts, avacado's, etc.... generally stuff you would think of as healthy


and... don't forget lots of veggies (as many as you can stand to eat)... and most importantly, water... lots of it
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Old 10-03-04, 11:02 AM   #10
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Drink a can of Ensure or Boost every day. They are specific for gaining weight, try with ice if you don't like the taste.
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Old 10-03-04, 02:24 PM   #11
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Hi,
take a look at the list of ingredients on products like Ensure.
Sugar is usually the first or second on the list, meaning it's mostly sugar. My take on sugar is this. I love deserts. I eat them. But I don't confuse them with meals because they are not nutritous and sugar is kinda corrosive.
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Old 10-03-04, 04:39 PM   #12
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Eat alot. If you can't gain weight, you aren't eating enough. Point blank: Force feed.

If all else fails, try the chocolate milk diet. Eat normally, but also down a jug of chocolate milk every day or two.

Oh, and tuna? No, Forget Tuna. Think STEAK, PORK. High cal, high fat meats. Pasta? Sure, but make it mac and cheese (tuna with this is a great weight gain meal... get your fat from the cheese).

A few more good weight gain foods:

Peanut Butter
Fruit Juices instead of water
BIG MACS (if you're in a hurry)
Full fat cottage cheese w/ fruit
Ice Cream!
etc.

Anything with alot of calories. Mix high cal foods with nutritious foods and you can gain weight in a healthy manner, without resorting to teh BIG MACS.

bottom line: if you don't want to eat a LOT, and you want to gain weight... then you need to maintain your carbs and protein, and eat more fat. Fat is the densest source of energy.

Last edited by Crunkologist; 10-03-04 at 04:45 PM.
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Old 10-04-04, 11:53 AM   #13
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If you suffer from a hyperactive metabolism then you will need to increase the number of meals you eat each day while maintaining a healthy breakdown of nutrients. Ingesting a higher amount of fat isnt going to harm you in the short term. But to be safe, have your primary care physician monitor your lipids and colestorol.

I'm a firm beleiver in meal replacement shakes. (I use EAS Myoplex). In your case mix these with 16oz of whole milk. Consume at least 6 meals a day, these dont have to be huge but you need to keep feeding that beast of a metabolism of yours and spare your lean muscle mass in the process. For a real boost, set your alarm clock to awaken in the middle of your nightly sleep and drink another shake. This will add alot of calories but probably wont upset your sleep since its pre-digested.

You mention swimming and cycling, if you are that active you may well want to figure your BMR (basal metabolic rate). This is the amount of calories you burn each day while at rest. From this you can add for your athletic activites and keep a score card of sorts to see if you are winning the weight game. You can google and find many websites that have calculators etc.

Bottom line is really a math equation. If you eat more then you burn you gain, obviously the inverse holds just as true. Your variable is the amount you burn, figure that and you can track what you are gaining / loosing.
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Old 10-04-04, 01:22 PM   #14
jeff williams
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Hey, thanks for some ideas. I'm eating 4 or more meal, am going to try the 6 small, as it's kinda hard to cycle when your digesting all the time.
I've gone to avocado and nuts as a x-tra fat intake, and seemed to bottom last week, am up 3 lbs. I'm going to try to get some lamb or freerange meat and up my animal intake, I don't eat a lot of meat as I'm concerned with the whole 'industry'.

I guess expected muscle mass gain per year is 7 lbs,-Are there specific branch chain amino acid complexes for weight gain?
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Old 10-04-04, 02:28 PM   #15
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BCAAs won't make you gain weight, although post workout they are great for muscle recovery. Only calories will make you gain weight. Eat more than you burn. Period.
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