The General Gym/Healthier Food Thread

[KayGee]

Na unless your real fussy you should like it, I buy the mixed pack with bulgar wheat - 

 

http://www.ocado.com/webshop/product/Mixed-Quinoa-with-Bulgar-Wheat-Waitrose-Love-Life/77761011?from=search&tags&param=quinoa&parentContainer=SEARCHquinoa_SHELFVIEW

 

I make a big batch with peppers, onions, chilli, feta cheese (and whatever else I can find) then olive oil and lemon juice, its even better the next day once its soaked up all the flavours. Its a standard lunch for me with some salmon or chicken. 

 

Over brown rice its higher in fibre, protein and classed as a 'super food' plus being easier and quicker to prepare its worth a go if your into your diet. 

[Yung bawse]

No.. Being in a calorie surplus does.. All them carbs arent needed and will make you put on unnessassary fat .. But up to you lol

People think bulking is just carb loading till theyre sizey then ripping but if you don't do it properly you're just going to put on fat then lose that fat when 'cuttin' and be where you started

Bulking = calorie surplus

Cuttin = calorie deficit

How much of a surplus or deficit differs with every person thats why you have a starting point and keep pushing it to see how your body reacts to it by monitoring your body fat percentage along with your weight till you know whats right for you

With me, i need around 2700 calories a day to bulk effectively and about 2300 to cut and lose body fat without losing the muscle mass iv put on

[Heero Yuy]

Don't get what you mean MG

Break it down

[Heero Yuy]

No.. Being in a calorie surplus does.. All them carbs arent needed and will make you put on unnessassary fat .. But up to you lol

People think bulking is just carb loading till theyre sizey then ripping but if you don't do it properly you're just going to put on fat then lose that fat when 'cuttin' and be where you started

This know it all attitude is annoying, especially since you aren't an ectomorph so know nothing about bulking as one.

[Yung bawse]

Didnt say i know it all hence the "up to you" .. My dad was a PT/nutritionist for 20 years and used to compete in natural body building

The info is the same for any body type.. Only difference is how much of a surplus or deficit ull need

People on here remind me of the dons in the gym giving advice on diets yet they havent even got decent abs with their 20% BF, laughable

Like iv said before.. Look up people like rich pina, hodge twins, mike rashid, ct fletcher and a lot of youtube heads in serious shape and they pretty much will be saying the same interms of diet

[Heero Yuy]

But you aren't your dad bro.

Your answer was doesn't take into account of body types, it's not a 'Upto you' thing its a 'you should take into account your body type'

Ectos as you know find weight and muscle gain diffcult but hold little fat and can burn it ridculous quickly. As a ecto we need to try and keep our bodys in an anabolic state, which we do with complex carbs! If we gain any fat at all we can burn it quickly with Cardio, the last thing an ecto has to worry about is gaining fat during bulking.

[Yung bawse]

Lol like i had a choice but to learn it all from young.. My dad had me in the gym even when i hated it..

Like i said mate its all about calorie surplus and deficit, you can turn it technical and complicate if you want but theres no need to .. You dont have to worry about shoving carbs in, just keep a record of how many calories you need to maintain your weight, then consume more than that.. The opposite when cutting.

Eg if you needed 2500 cals to maintain your weight like.. Consuming 2700-2800 of anything will make you put on the nessessary weight you need (obviously ud need to incorporate protein for muscle repair and some carbs for energy , banging 3200 calories in is just putting on unnessassary fat that ull have to work harder to lose when cutting

[Heero Yuy]

Nobody said that it wasn't about calorie surplus/deficit that's common sense. What i'm talking about is the you devaluing the value of complex carbs in a diet.

[Yung bawse]

Isit common tho, thats my point

Little bit of consumption, BF and weight monitoring can save a lot of time and effort.. When people 'wing it' and just shove in carbs for the sake of it, its not that it isnt working its just doing more work than you need to if that makes sense, not saying youre wrong, just saying theres an easier way

[Heero Yuy]

I think you need to realise that peoples body work differently. Haven't you met someone who eats crap but never puts on anyone weight then you meet someone who eats bad for a week and puts on 6lbs on fat... You telling me you'd tell these two people to bulk the exact same way yeah, eatin the exact same foods ?

[Yung bawse]

No, my comment wasnt even aimed at you, it was aimed at mgeez and what i was tryin to get at was when bulking you dont need to pile in carbs, jump on the scales to see youve gained a few pounds and think its working, that diet plan might be the perfect amount of calories for you to put on muscle mass without putting on too much fat but no point people saying theyre going to copy it because everyones diet plan should be exact to the way their body works

I cant take anyones seriously on diet talk if they dont know the amount of calories their body needs when bulking and the amount their body need to cut without losing muscle.. Also someone who doesn't know their BF %.. Weighing scales mean nothing and so do mirrors

[Heero Yuy]

That's fair enough it just seemed like your answer was a dig at what I posted. Since what MG posted seemed to be in relation to my post regarding my diet.

[JOHN DOE]

so how do them prison guys get wedge on limited munch

 

obv all u do is train but still

 

brisc, when you went on 'vacation' what did u eat - how often did u train etc

[Eskay Jones]

Current Regime

 

6:00 - Bowl of Museli with full fat milk, sliced Banana's

8:30 - 2/3 Peices of brown toast 

11:30 - 2/3 boiled eggs + Fruit

13:30 - Sandwich Chicken or Chirzo with cheese

15:30 - Whole wheat pasta / Egg noodles with Sweetcorn / Mackrel Fillets Or Chicken

6:00 - GYM

08:00 - Brown Rice + Sweat potato topped with baked beans  with chicken thighs or Salmon / Haddock Fillets

10:30 - Optional (peanuts or couple slices of toast or scrambled eggs or half a can of tuna etc)

 

Heavy carbs diet as I'm forever bulking

 

Bro thats crazy carbs are you not suffering from oily skin?

 

 

Ive had to cut out carbs since i noticed my skin was becoming way too oily.

[Eskay Jones]

so how do them prison guys get wedge on limited munch

 

obv all u do is train but still

 

brisc, when you went on 'vacation' what did u eat - how often did u train etc

 

overtraining muscles over shorter time without any time prohibits = big muscles 

[Yung bawse]

Prison environments are different still.. Testosterone levels are a lot higher than normal with aids with muscle growth + dons are training a lot more often and getting a lot of rest

[Natty]

How do you find out what is a calorie surplus or defecit for yourself

 

do you need to calculate BF%

[Yung bawse]

Its not something you can just work out straight away (although there are some estimate formulas out there).. Start by seeing what your BF % and overall weight is then count your cal intake and you wanna be maintaining the same BF and weight (give or take a couple lbs).. Then when you know the amount you need to maintain weight you just drop it or raise it a few 100 cals when cutting or bulking.. Its easier in the long run because if you put on too much unnecessary fat ull just have to work extra hard when cutting

Keeping an eye on BF % is helpful in a lot of ways tho

the style that you train also has a big effect on your body.. Some people do high reps, low weight.. Some do heavy weight for 6 reps.. Some do medium weight for 10-12 reps.. Some mix it up.. I do a lot of reps with a lower weight.. Also a lot of super sets and drop sets which keeps me ripped even when on a calorie surplus

[O Fenomeno]

+1 for this thread

[Mr Invincible 49]

Turkey Chunks - 107Kcal / 22.3g Protein / 0.8g Fat per 100g pack. I back atleast 2 packets a day easily.

http://www.bernardmatthewsfarms.com/light_turkey_chunks.htm

 

Fage Total Yogurt Split Pots - 120Kcal / 11g Protein / 0g Fat. Nice litte treat with a good protein source. Gace

http://www.tesco.com/groceries/Product/Details/?id=274579166

 

Quark is also good but i replaced it with the Fage yogurt above cos it tasted better.

[Seymour Cake]

Quark + whey powder mixed, before bed.

Mad protein.

[local]

Few pages late but quinoa is nice to shove in a meal

Lackin in carbs compared to brown rice, pasta etc tho

Duno how u can really analyse heeros carb intake when he ain't posted up the portions

Currently on a 3000 calorie diet n its pretty rough

Seein nice results but the gut is becoming a problem

[Guest Chelsea Jack]

lower the calories to like 2700/2800 bruh

[local]

as tempting as it sounds to not be crying into a bowl of rice every night

 

my mrs is a nutritionist / personal trainer n she did the maths so im gona follow orders

 

oi this myfitnesspal app is decent for tracking what u eat

 

big database of foods so u jus wack in what ur eating n it adds it all up for u n compares it with ur targets

 

i kno the general consensus is to not be too strict with it but once u get used to weighing up shit its pretty easy

 

otherwise its pure guesswork

[local]

 

inhumane portions

 

spending half the day eating

 

been meanin to check money saving forums but does any1 kno of any bulk sale online food shops for boring shit like pasta, rice, seeds, oils, possibly tinned fish n veg