What to eat with my body type

[Cenox]

Hey every1.

I have been lifting for a while now (almost a year) and would really like to get the maximum out of my effords since I'm kind of stuck at this weight...

I am 6"2½ and 172 pounds. Around 8% BF.
Always been pretty skinny but my muscle shows a lot (guess you americans call it being cut or something?)

I would like some of you experts to give me some advice on what to eat and how to lift in order to gain size and strengh without f*cking up my joints etc. Is the only way to get big, to lift as heavy as possible (e.g. 1-3 reps?) ? The reason I ask is because it seems to give me rather bad joint pains. When I started doing max bench 1 rep I got minor joint pains in wrists, elbows and shoulders for almost a week!

I just bought "Designer Whey Protein (w/Glutamin)" and some Creatine (100% creatine) from a major Danish brand. Currently only taking a multi vitamin and some fish oil (omega 3+6 etc.) to avoid joint pains - How much should I be taking of these supps, and are some left out that I should consider buying?

Help much apreciated

Thanks

 

[w8lifter]

No, you don't have to lift so heavy to make gains in size....up your rep range to at least 8. 1-3 reps is helping you gain strength but not really enough stimulation for gaining size. You want to use a 8-12 rep range, and incorporate a compound/supersets & drop sets once in a while.

W/ your stats I'd say to eat just about anything! LOL....j/k but you sound like you have a fast metabolism and could get away w/ some things others couldn't.

Glucosamine is good for joint pain, I'm sure you can get that where you are?

Welcome to IM btw,

 

[Fade]

Yeah you can eat just about anything. I used to be that way.

Do what W8 says and up your rep range.

Do you do any deadlifts/squats. I normally use the first exercise for each muscle group as the strength move. Back: deadlifts, chest: bench, Legs: squats, biceps: barbell curls, triceps: weighted dips, shoulders: military press, hams: stiff leg deadlifts. I normally hit 3-7 reps on these exercises. Then I hit 8-12reps with the exercises that would come after these. It's worked well for me for both strength and size.

 

[mad_mike]

In your post you don't mention anything about mixing up your exercises. I change my routine about every six weeks just so my body doesn't get use to doing the same exercises over and over. If you try this your body should start to grow.

 

[Big_Andy]

good advice on exercises and reps, but come on, do you really want to tell newbie "eat just about everything"? Come on! Remember YOUR struggling with cutting and "clean" bulking. There are many sites where one can get some ideas about good dietary habits for weightlifters. After all these great posts about insulin, sugars, carbs, fats, proteins, I did not expect something like "Oh, just put more food down you piehole!"

I'd suggest www.t-mag.com for several detailed diets...just for starters...

 

[Fade]

Originally posted by Big_Andy
good advice on exercises and reps, but come on, do you really want to tell newbie "eat just about everything"?

Look at W8s post she said "W/ your stats I'd say to eat just about anything! LOL....j/k"


LOL and j/k means she wasn't serious.

Come on! Remember YOUR struggling with cutting and "clean" bulking.

No struggle. I just cut some carbs and add some fats and I lean right up. I really don't even have to do cardio.

 

[Cenox]

I'm really not that big a newbie. Only bodybuilding wise...

 

[w8lifter]

Originally posted by Cenox
I'm really not that big a newbie. Only bodybuilding wise...

If you would like to give me some more details I'd be happy to help you w/ your diet. What do you eat now? How much? How often? Serving sizes, etc...the whole bit

 

[Cenox]

Thanks a lot w8lifter, that would be gr8!

Before I forget it, I would like to add that every1 in here have been extremely helpful so far. It still amazes me how nice most americans are to guests like myself. Wish all Danes were that way. Looking forward to visiting California in 3 weeks...

Anyway, enough sucking up

As I mentioned before, I take 4g creatine per day and now also 1-2 servings of Designer Whey Protein (3 included spoons per serving = around 52g of Whey Protein per serving. by my calculations)

Furthermore I take a multi vitamin and lots of omega3 fish oil for the joints.

Starting Glucosamin and MSM for the joints too as soon as I can get to a shop that sells the stuff. The reason I'm much into stuff like that is because my joints have begun to hurt a bit since I've started putting a lot more weight on the bars.

Well, as far as real foods go, I eat pretty much what is served as I'm a bit of a youngster and still live with my moms + I have a hell of a metabolism (go figure)

You should note that we eat pretty healthy in Denmark though compared to basically the rest of the world and especially the States (no offence and don't mean to be bragging or anything).

A typical day will look like this for me:

Meal 1:

Cornflakes or Oatmeal w/milk and a teaspoon sugar. 2 glasses of water, 1 glass of milk or a glass of juice to go with that. Maybe and apple too.


Meal 2:

4-5 sandwiches with Tuna, Egg Salat, Ham and some other Danish foods that you probably wouldn't recognize.


Meal 3:

Fruit, Pizza or whatever I feel like eating after school.


Meal 4:

Danish dinner. Stuff like Swedish Meatballs (they are actually Danish, but you people know them as Swedish...GRR)
We eat so many different things...all are pretty healthy the way I see it.
Usually we eat lots of potatoes, Rice or Pasta/Spaghetti. Low fat sauce always and lots of meat.


Meal 5:

Fruits or whatever the hell I wanna eat.


Meal 6:

If I´m still up at like 12 o'clock I'll eat 5-6 sandwiches or so with Tuna, Cheese, Ham or whatever is in the fridge.

Furthermore I will eat like 1 kg of fruits and veggies and drink around 3 liters of pure water per day.

 

[w8lifter]

First...yer damn funny and kinda cute lol

Second, that's a lot of sandwiches!

Okay, you want to get some protein in every meal, so for breakfast, make sure you get in some eggs or a protein shake or some meat along w/ your cereal. And try to go for the oats, they are better for you, have more fibre, will give a slower release of energy and will help you grow

Meal 2....obviously you can handle four sandwiches at once...most couldn't....even though it's a whackload of bread, because you're choosing protein-rich (eggs/tuna) spreads it's actually not that bad a meal for you...I say for you cause I wouldn't recommend it to very many people. If you wanted to clean it up a bit you could have 2 cans tuna mixed w/ mayo on whole grain bread to make two sandwiches and add some nuts or 2 tbsp natural peanut butter.

Meal 3...make sure you're getting protein here, even if you're eating pizza. You have to start thinking in terms of eating more...a piece of fruit doesn't really cut it for a meal if you're trying to gain....add a decent amt of protein and some healthy fat like natural peanut butter, almonds, flax seed oil, safflower oil, etc.

Meal 4....not much I can say here...eat up

Meal 5...same thing as meal 3....you need protein and fat, not just a piece of fruit.

Meal 6...make sure this meal is high protein w/ some good fats.


Generally, you could stand to add some healthy fats, some slowburning carbs and a bit more protein to your diet.

Do you eat cottage/ricotta cheese? This would be good to add to your final meal for before bed.

 

[Cenox]

Hehe, Thanks.

I know it's a lot of sandwiches...really they are not all sandwiches but a bit hard to explain Danish food to Americans (trust me, been there done that....no succes). Anyway, I do eat massive ammounts of food and always have. My family has always eaten a lot (my mom's family are farmer people)...kinda explains it I guess. Thankfully we all have high metabolisms.

Anyway, thank you very much for your help. I will surtenly start adding more protein to my meals

p.s. as for the cheese question, I have no idea what so ever to what those kinds of cheese you mentioned are...will find out though...(thank god for translating web-sites)