SRP Dieters Unite!
- Thread starter princesssexci
- Start date
fuckmeat
That all you got?
- Joined
- Apr 19, 2010
- Posts
- 2,492
*Laughs!*
Yeah...I'm the only person doing Weight Watchers in reverse, I went there to gain it!
*Spanks her ass hard*
Whoa jelly!
*Giggles and runs away before she kills me*
Just you wait till I get a hold of your bony backside bitch! There are advantages to a little extra padding you know and you'll figure that out when I paddle your ass until it's swollen enough to wobble!
And for the record, having cock inside you does not count as weightgain!
*composes self once more*
So... where were we?
monique_minx
Passionate Disgrace...
- Joined
- Sep 27, 2009
- Posts
- 8,248
*Echoes of laughter and a resounding voice in her ears*
I'll remember that later cunt when you're chained up and at my mercy like you'll beg to be...and we both know it!
*A
lands smack bang on her lips*
yeishia
Literotica Guru
- Joined
- May 5, 2009
- Posts
- 17,061
Disclaimer:
Do not use my methods to loose weight being sick may be an effective weight loss tool but like cigarettes is harmful to your health in the long term!
monique_minx
Passionate Disgrace...
- Joined
- Sep 27, 2009
- Posts
- 8,248
*Suddenly wonders if I should add a disclaimer...then remembers the Caution print down the bottom and thinks to myself; ah fuck 'em!* 
Leopald
Literotica Guru
- Joined
- May 2, 2008
- Posts
- 2,195
At the risk of being drawn and quartered, I'm in the "trying to gain weight" category.
I came out of basic training at 180lbs. At 5'10", with equal parts muscle and fat, I liked my size. Then I got deployed to Iraq, and allowed one or two meals per day (and yes, the meals were specifically designed to have all the nutritional values to survive), and thus my stomach shrank.
So, for the past six years, I've been stuck at 150lbs, trying desperately to gain that 30 lbs back. I've tried all the tricks; a high-fat meal before bed every night, protein shakes, weight gainers, eating bigger meals less often, slowing down my lifestyle... But none of it has ever worked. My metabolism simply out-performs what I can intake in a day.
I was told that in my very early 20s, my metabolism would slow down. Then it was my mid 20s, now its my late 20s... I'm starting to wonder if it ever will. If it does, I'm not even sure I'll blow up like a balloon like everyone predicts. My stomach never did grow again, so I simply can't eat as much as I used to, or even close.
But that's not really the point of the thread, I guess.
Eating several small meals per day will curb your overall appetite and speed up your metabolism, as you train your body to process food more quickly as it becomes used to the idea of eating more often.
Some good alternatives or additions to crunches, leg-lifts, and other core exercises are easy and fast to pull off. Do some research online, with guides and results to find what works best for you.
And be active. Walk more often, spent time outside, ride a bike... If you use the energy you've taken in, then you force carbs and fat to work for you, rather than collect in your body.
And as for Minx and FM...
Don't make me set up a wrestling mat for you two. I'll gather an audience and have you two pinning each other for hours...
I came out of basic training at 180lbs. At 5'10", with equal parts muscle and fat, I liked my size. Then I got deployed to Iraq, and allowed one or two meals per day (and yes, the meals were specifically designed to have all the nutritional values to survive), and thus my stomach shrank.
So, for the past six years, I've been stuck at 150lbs, trying desperately to gain that 30 lbs back. I've tried all the tricks; a high-fat meal before bed every night, protein shakes, weight gainers, eating bigger meals less often, slowing down my lifestyle... But none of it has ever worked. My metabolism simply out-performs what I can intake in a day.
I was told that in my very early 20s, my metabolism would slow down. Then it was my mid 20s, now its my late 20s... I'm starting to wonder if it ever will. If it does, I'm not even sure I'll blow up like a balloon like everyone predicts. My stomach never did grow again, so I simply can't eat as much as I used to, or even close.
But that's not really the point of the thread, I guess.
Eating several small meals per day will curb your overall appetite and speed up your metabolism, as you train your body to process food more quickly as it becomes used to the idea of eating more often.
Some good alternatives or additions to crunches, leg-lifts, and other core exercises are easy and fast to pull off. Do some research online, with guides and results to find what works best for you.
And be active. Walk more often, spent time outside, ride a bike... If you use the energy you've taken in, then you force carbs and fat to work for you, rather than collect in your body.
And as for Minx and FM...
Don't make me set up a wrestling mat for you two. I'll gather an audience and have you two pinning each other for hours...
monique_minx
Passionate Disgrace...
- Joined
- Sep 27, 2009
- Posts
- 8,248
Luna_Wolf72
CinnaWolf circa 2023
- Joined
- Mar 27, 2003
- Posts
- 43,982
stalks in to whip minxy...stalks out again
monique_minx
Passionate Disgrace...
- Joined
- Sep 27, 2009
- Posts
- 8,248
Luna_Wolf72
CinnaWolf circa 2023
- Joined
- Mar 27, 2003
- Posts
- 43,982
sometimes you just need to be beaten...and sometimes, I just want to beat you...that's all.
monique_minx
Passionate Disgrace...
- Joined
- Sep 27, 2009
- Posts
- 8,248
Trixabell
Dom Whisperer
- Joined
- Feb 20, 2010
- Posts
- 2,389
Like FM I am 5 foot on a good day so any little bit of weight is very noticeable.
I wanted to get back in shape a few weeks ago so I asked my Master to hold me accountable as he is incredibly health and works out everyday. So he set me up on a workout schedule and has given me a few guidelines to follow when I eat. For me it really helps to have someone watching over my progress otherwise I just stop eating all together or give up on the diet after a few weeks.
Good luck to everyone - its just simple hard work!!!
*sticks out tongue at Leo for needing to gain weight!*
I wanted to get back in shape a few weeks ago so I asked my Master to hold me accountable as he is incredibly health and works out everyday. So he set me up on a workout schedule and has given me a few guidelines to follow when I eat. For me it really helps to have someone watching over my progress otherwise I just stop eating all together or give up on the diet after a few weeks.
Good luck to everyone - its just simple hard work!!!
*sticks out tongue at Leo for needing to gain weight!*
Luna_Wolf72
CinnaWolf circa 2023
- Joined
- Mar 27, 2003
- Posts
- 43,982
Oh okay phew! Glad we cleared that up cause I might've complained or something
*smart ass SAM'S need lots of NON beatings...maybe corner time...nose to the wall, keeping a dime in place...while some one trails feathers over sensitive skin*
You mean you are NOT perfection?? Damn...do I need glasses???
monique_minx
Passionate Disgrace...
- Joined
- Sep 27, 2009
- Posts
- 8,248
Nope...she's pretty perfect from where I'm sitting
*Shivers and gulps, eyes widening over those ideas...I whimper softly, between the Lion's putting me back into my place and her desire to kick the smart ass in me...I think they shall wreck me...completely*
Light Ice
A Real Bastard
- Joined
- Feb 12, 2003
- Posts
- 5,396
Alright.
A basic disclaimer - I'm stranger to all of you. That means you shouldn't take this personally. It's designed as a "nutrition for dummies" breakdown of why some of the guys here are struggling to gain weight.
So, first of all, it's scientifically unsound to say that your metabolism is so high (or low) that you cannot out-eat (or under eat) it's processes. That's not how the human body works. Your genetics are not the reason you are over or under weight. The reason you are over or under weight is because you have followed an unhealthy lifestyle given your particular bodytype.
In the world of nutrition and fitness there are generally -three- categorical body types.
1. Endomorph - More prone to taking on fat and muscle mass.
2. Exomorph - More prone to burning off fat and muscle mass.
3. Mesomorph - More prone to running in the middle.
This does not mean skinny, fat, and medium. It means that your body requires different amounts of energy to do different processes.
A calorie is a unit of measure used to determine how much energy it takes to increase the temperature of water by one degree centigrade. It does not mean anything else. A calorie of protein is not the same in mass or weight as a calorie of fat. This is a really important concept that has to be understood before you go about changing your body type.
And yes, I said change your body type.
The other thing you have to understand before you go changing your bodytype is that you can't change it entirely. If you are an exomorph you will never be a pure mesomorph. You will be an exo-mesomorphic bodytype, a hybrid. This is not something you can accomplish in six months. It might not even be something you can accomplish in a year. It requires more then a dietary change. You have to condition your body to react differently than it currently is and that takes a complete lifestyle change.
I bring this up because Leo mentioned he wants to gain about 30 pounds. That will require a complete lifestyle change in order to do so in a healthy manner.
This is a two-fold process. The first, and most important to mention here, is diet. You absolutely have to change your diet. I know this because I've done it. I was 6'1" tall and 160 pounds eight months ago. I was terribly thin. I am now 185 lbs. Prior to educating myself properly on nutrition and exercise I thought that I simply could not gain weight. I ate. I did everything that Leo mentioned and got zero results.
When you begin to change your eating habits you need to understand something about caloric intake. The first is the body's basic equation:
Calories In - Calories Out = Weight Gained or Lost
Seems simple, right? But it isn't. Because the type of calories you take in, plus the amount of exercise you get, plus the style of your body, plus your body's current condition all = results.
So why isn't Leo gaining weight if he's overeating?
The body's primary means of handling caloric intake is two-fold:
1. I've taken in 2000 calories and spent 1200, so I've 800 left. What do I do?
- Well, if you aren't working out, your muscles are not creating a true caloric deficit. This means that they are telling your body that they don't need to be able to store or burn extra energy. Your body then takes that energy and goes to make fat. Except, as a mesomorph, it's natural inclination is to use as much as it can instead. So, instead of creating this huge store of fat and letting you pack on serious pounds (remember that muscle is almost three times as dense as fat), it burns it as waste.
So, despite taking in more then you use, you're not doing yourself any favors. Eventually, yes, you will start to store fat. Sooner or later your body will notice that it's constantly taking in more than it needs and trick itself into compiling fat, particularly when it breaks down high-fat meals (which digest more slowly, meaning more is absorbed then flushed as waste) and you will gain weight. It won't, however, be the kind of gain you want.
Real quick insert here before #2:
FAT DOES NOT EVER TURN INTO MUSCLE!
A muscle requires energy in order to function. So it will burn some of that energy from fat (only if there isn't enough calories floating through your blood to take in directly). But that just burns up the fat. It does not transform it into muscle.
2. How do I put on weight then?
The first thing, particularly as a exomorph, that you need to do is burn your fat. That's right. Burn it. A muscle only grows when it reaches a caloric deficit. As you exercise a muscle releases a chemical into your nervous system that lets your brain know that you are getting tired. Too much of this chemical and the muscle will fail. This is a natural process designed to protect you from injury. However, when you reach this point, your muscle also releases a chemical into your system that triggers a recovery mechanism in your body. This system is designed to help that muscle grow, and build, in order to be able to work past that failure point again. It's a mechanism designed by your body to recover, but also to not get to that fail point again.
Why is this important?
Because your body takes in the materials necessary to rebuild muscle from what you eat. If you are slogging your system with fat it will take what it needs from that and the fat stores that you have built up will not be dissolved. This will work to trick your body into continuing to tell itself that it doesn't need to grow more muscle, because, look! It's got all these energy stores it hasn't used up yet!
With me?
I hope so.
So how do you get over that?
Well, this is another animal entirely.
Gain Weight By Losing Weight
I know. It sounds nuts. But I meant it before when I said you have to burn your fat in order to gain muscle. What you need to do is deny your body the ability to find fat in your system. This will trigger it's natural mechanism to save and store energy from your diet. However, we're going to trick it. Trick your body.
By denying it fat and carbohydrates.
Fat and carbohydrates, particularly complex carbohydrates, break down -very- slowly in the body. They are the materials most commonly used to build fat stores because they serve as energy in the body. By denying your body carbs and fat in high doses you're going to force it to do something else instead of storing fat in order to keep up with your muscle's demand for energy.
It's going to have to turn to protein. And it's going to have to grow.
-----------------------------------------------------------
Wait, wait, wait. I know. Here's the part where you ask me what this has to do with diet and why I'm getting into exercise and intake. Well, you're right. To focus on the eating we're going to have to stop real quick and explain something.
1. It doesn't matter how much or how little you eat as much as it matters WHAT you eat.
For example.
I take in about 3200 calories a day. For those of you who don't know that's about 3x the normal rate. So how come I maintain my weight at 185 and don't gain? Is it strictly my work-outs?
NO!
I build my diet around CLEAN eating. This means that the calories I am taking in are specifically designed to maintain my weight.
Remember when I said before that I had to educate myself? I had to work? I meant it. Your body is a science. It's chemistry. Leo, if you are serious about gaining weight, go buy yourself a digital food scale. And get ready. Because you're going to spend WAY more time measuring portions and reading nutritional labels then you are working out. And this comes from a guy who works out over an hour a day.
So, what is clean eating?
1. No Bad Carbs:
White Bread? Bad. No more.
You must eat whole grain and whole wheat -everything-. These carbohydrates are easier for your body to break down and build from. They break down in the blood with less biproducts. Imagine you have a gallon of high-test gasoline and a gallon of regular unleaded. The high-test burns clean in the engine, helping it get an extra couple horsepower and creating less waste. Food is no different in the way it breaks down and clean carbohydrates are SUPER important to a healthy diet.
2. Lean Protein:
Too much fat, obviously, is bad for you. Fat-free turkey, 95% steaks, and FISH are your best bet. There's one caveat here. You need a fatty fish oil called Omega-3 in order to build healthy muscle. Americans, in particular, don't get nearly enough of this. It isn't found in freshwater fish, however. So, while Salmon is delicious, it's also very expensive to eat constantly. I eat farm-raised Tilapia and supplement my Omega-3 intake with a vitamin pill. It's cheap and easy.
3. Vitamins -
These are so important. Vitamins, particularly B-12, C, and A, are essential in assisting your muscles in growing. They react in the blood and work to help the muscles grow healthily, recover more quickly, and fatigue less dramatically. They are commonly found in your vegetables and fruits. I, however, tend to make sure I get enough by drinking 3 8oz glasses of V8 Fruit Fusion a day and taking a simple men's multivitamin.
4. Calorie Count -
Get your body on a schedule. Get it down to the meal. If you determine you need 3200 calories to maintain then you need to budget those calories out every day to ensure you get what you need.
The -hard- part of this isn't in the calorie counting. It's in the portions. You have to balance your portions of food with your calories.
I'll get into this later.
-------------------------------------------------------------------
So, I said before we're going to trick your body. Here's how.
So, you work out. Your body goes to look for fat in your bloodstream and carbohydrates and it doesn't find them. What does it do?
Well, it attacks your fat cells. It needs that energy and it needs it to rebuild and recover from the work-out, so it dissolves them and uses them to fuel that process. By keeping fat and carbohydrates pretty much out of your diet for a month you can burn almost all of your excess fat.
But we don't want to run at a true caloric deficit here. We're trying to lose fat and -not- lose it unhealthily.
Because here's the trick. If you don't take in enough nutrition and your body attacks your fat, in the case of skinny people? Well, it runs out of fat very quickly. So what does it do then?
It attacks the muscles. It'll break them down. And we -don't- want that to happen. It's bad news.
So, we have to make sure your caloric intake is at a healthy level. How do you do that?
Well, I consulted a nutritionist. She helped me build a diet for myself based on my goals (gaining weight) and based on my activity level. But you don't need to do this. There are resources online where you can input your age, height and weight, gender, activity level, and have it calculate what your basic caloric intake should be. For Leo, just from experience, I can say that his body...
assuming a fairly low level of activity (his job doesn't require him to move quickly and constantly or anything and he doesn't regularly walk long distances)
probably needs between 1600-2000 calories a day to maintain whatever weight he's at at any given time if he begins to work out.
And, since working out is crucial in gaining weight when you're an exomorph, you want to go about 300-500 calories more than your base. So, some simple math, and I'd suggest that Leo takes about 2500 calories a day.
Are you going to be perfect when you do this the first time? No. You need to pay attention to the results you get after the first couple weeks and adjust. If you continue to lose weight after two weeks you will have to increase your caloric intake. If you aren't losing weight at all, obviously, you need to decrease it.
Because, working out regularly and eating clean (especially as a mesomorph) should result in some immediate weight loss.
So, now that we have our calories down. What about portions?
Here's the idiot's guide. The first month in gaining weight you're trying to build muscle and burn fat. So, obviously, we're not taking in fat or carbohydrates. We don't want to feed your body that energy, we want it to go after your fat-cells to get it.
So, do this.
7 Portions of Protein
2 Portions of Carbohydrates
1 Portion of Fat
4 Portions of Vegetables
3 Portions of Dairy
2 Portions of Snacks (Snacks mean Energy Bars or Protein Shakes in Clean Diet Talk)
This is where your food scale comes in handy. I suggest one that has multiple modes and codes for different food items. That way you can measure grams, ounces, and portions. You'll learn that:
1 8oz cut of lean beef, 1 6oz cut of fatfree turkey, 1 4oz fillet of fish all = 1 Portion of Protein
2 slices of wheat bread = 1 portion of carbohydrates
1 8oz glass of V8 Fruit Fusion = 1 Portion of Veggies
1 slice of FatFree American Cheese = 1 Portion of Dairy
I know it's a lot to take in at first but you -do- get the hang of it. There are meal plans you can find online that do a lot of the work for you. I used them to start until I knew enough to make my own. I got a little tired of turkey-spinach salad for lunch.
Anyway. At 2500 calories a day you plan your meal out. Now, you should always eat small meals every 3-4 hours apart rather than large meals. This is because your body will break down those meals faster and it will also stabilize your glucose levels. That will help you feel good while you change your diet and work-out habits.
So, a typical day for me is this:
Wake Up 6am
Work Out 7am
Breakfast at 8am
Either Six Egg Whites (because yolks have lots of fat) with Cottage Cheese (3 Servings of Protein)
or
A Protein Shake (3 Servings of Protein, 1 Serving of Carbs)
Snack at 11am
Protein Bar
Lunch at 2pm
Turkey-Spinach Salad with carrots, glass of V8 Fruit Fusion, and 4 oz of Non-Fat Yogurt or Cottage Cheese ( 2 Servings of Veggies, 2 Servings of Protein, 1 Serving of Dairy)
Snack at 5pm
2 oz of unsalted almonds (1 Serving Fat)
Dinner at 8pm
8 oz of Tilapia, 8oz of Mixed Veggies, 1 Glass of V8 Fruit Fusion, 1 Multivitamin, 1 Fish Oil Pill ( 2 Servings Protein, 2 Servings Veggies)
and if I had eggs instead of a breakfast shake I'll have a couple slices of wheat toast here to get the carbs
---------------------------------------------------------------------------------------
I work out six-days a week.
---------------------------------------------------------------------------------------
So, following that meal plan, disciplining my intake, and following my work-out plan for a month I lost eight pounds in two weeks. I went from a 160 to 152 but I felt much better. I would have lost a lot more weight, to be honest, had I any to lose. But once my body shredded my fat reserves it started to grow muscle. By the end of that first month I was back up to 160.
So what about the second month?
Well, your body is thin on fat as it is and you're attempting to gain weight. So, you reintroduce energy building foods into your diet. You double your carb intake and your fat intake.
So.
6 Protein
4 Carbs
2 Fats
4 Veggies
1 Snacks
2 Dairy
See what I did there? I am taking in the same amount of calories in but I changed my percentages. I'm 1 serving less on proteins and 1 serving more in fat. I'm 1 Serving less in Dairy and 1 serving less in snacks to allow me to have 2 more servings of Carbs.
Another option is to cut two off of your protein and one off your snacks, keep the dairy the same.
Anyway, the point is that you're not changing your caloric intake. You're simply changing the structure of your diet to accommodate the muscle-building and weight-gaining processes of your body.
This will feel like a reward after that first month. Instead of a salad for lunch you can have a sandwich. Instead of veggies for dinner you can have veggies -and- rice. Or a potato. Mmm, potatoes.
Anyway, because your body has very little fat, it recognizes it needs to store energy. Your work-out routine taxes your body so you don't have much in excess calories. So, instead, your body makes your muscles grow in order to handle the workload you are putting on it and tucks what very little excess carbohydrates and fats in your body away inside of them.
Sound crazy? I mentioned I'm at 185 now, right?
Well, that's how I got there. In the second month I went from 160 to 170, by the third I was at 185.
It's unhealthy, generally, to gain more than 12 pounds of muscle a month given any kind of program. You might gain more weight (the rest in fat), but if you gain more than 12 pounds of muscle in the month it's because you've started using steroids. And don't do that. Drugs are bad.
What isn't bad in regards to supplements?
1. Creatine - Allows your muscles to store more water. Hydration allows you to go deeper in a work-out and maximize your load.
2. B-12 - Combats cramps and fatigue, allowing you to push your work-outs harder and force your muscles to repair and rebuild (get bigger).
3. Whey Protein - Soy Protein is more fatty and Whey is the most simple, easily digested form of protein there is. Caution, though, it makes you gassy as hell.
Now, I don't use some of the oxygenic supplements like NoXSplode. But from what I've read they can be safe. I simply don't body build so there's no reason for me to use them. They are designed to take that muscle and shock it into over-performing. That way, if your nutrition is proper (and you have to restructure your nutrition if you use them), they grow faster.
Alright, I'll post this, and see if I forgot something...
A basic disclaimer - I'm stranger to all of you. That means you shouldn't take this personally. It's designed as a "nutrition for dummies" breakdown of why some of the guys here are struggling to gain weight.
So, first of all, it's scientifically unsound to say that your metabolism is so high (or low) that you cannot out-eat (or under eat) it's processes. That's not how the human body works. Your genetics are not the reason you are over or under weight. The reason you are over or under weight is because you have followed an unhealthy lifestyle given your particular bodytype.
In the world of nutrition and fitness there are generally -three- categorical body types.
1. Endomorph - More prone to taking on fat and muscle mass.
2. Exomorph - More prone to burning off fat and muscle mass.
3. Mesomorph - More prone to running in the middle.
This does not mean skinny, fat, and medium. It means that your body requires different amounts of energy to do different processes.
A calorie is a unit of measure used to determine how much energy it takes to increase the temperature of water by one degree centigrade. It does not mean anything else. A calorie of protein is not the same in mass or weight as a calorie of fat. This is a really important concept that has to be understood before you go about changing your body type.
And yes, I said change your body type.
The other thing you have to understand before you go changing your bodytype is that you can't change it entirely. If you are an exomorph you will never be a pure mesomorph. You will be an exo-mesomorphic bodytype, a hybrid. This is not something you can accomplish in six months. It might not even be something you can accomplish in a year. It requires more then a dietary change. You have to condition your body to react differently than it currently is and that takes a complete lifestyle change.
I bring this up because Leo mentioned he wants to gain about 30 pounds. That will require a complete lifestyle change in order to do so in a healthy manner.
This is a two-fold process. The first, and most important to mention here, is diet. You absolutely have to change your diet. I know this because I've done it. I was 6'1" tall and 160 pounds eight months ago. I was terribly thin. I am now 185 lbs. Prior to educating myself properly on nutrition and exercise I thought that I simply could not gain weight. I ate. I did everything that Leo mentioned and got zero results.
When you begin to change your eating habits you need to understand something about caloric intake. The first is the body's basic equation:
Calories In - Calories Out = Weight Gained or Lost
Seems simple, right? But it isn't. Because the type of calories you take in, plus the amount of exercise you get, plus the style of your body, plus your body's current condition all = results.
So why isn't Leo gaining weight if he's overeating?
The body's primary means of handling caloric intake is two-fold:
1. I've taken in 2000 calories and spent 1200, so I've 800 left. What do I do?
- Well, if you aren't working out, your muscles are not creating a true caloric deficit. This means that they are telling your body that they don't need to be able to store or burn extra energy. Your body then takes that energy and goes to make fat. Except, as a mesomorph, it's natural inclination is to use as much as it can instead. So, instead of creating this huge store of fat and letting you pack on serious pounds (remember that muscle is almost three times as dense as fat), it burns it as waste.
So, despite taking in more then you use, you're not doing yourself any favors. Eventually, yes, you will start to store fat. Sooner or later your body will notice that it's constantly taking in more than it needs and trick itself into compiling fat, particularly when it breaks down high-fat meals (which digest more slowly, meaning more is absorbed then flushed as waste) and you will gain weight. It won't, however, be the kind of gain you want.
Real quick insert here before #2:
FAT DOES NOT EVER TURN INTO MUSCLE!
A muscle requires energy in order to function. So it will burn some of that energy from fat (only if there isn't enough calories floating through your blood to take in directly). But that just burns up the fat. It does not transform it into muscle.
2. How do I put on weight then?
The first thing, particularly as a exomorph, that you need to do is burn your fat. That's right. Burn it. A muscle only grows when it reaches a caloric deficit. As you exercise a muscle releases a chemical into your nervous system that lets your brain know that you are getting tired. Too much of this chemical and the muscle will fail. This is a natural process designed to protect you from injury. However, when you reach this point, your muscle also releases a chemical into your system that triggers a recovery mechanism in your body. This system is designed to help that muscle grow, and build, in order to be able to work past that failure point again. It's a mechanism designed by your body to recover, but also to not get to that fail point again.
Why is this important?
Because your body takes in the materials necessary to rebuild muscle from what you eat. If you are slogging your system with fat it will take what it needs from that and the fat stores that you have built up will not be dissolved. This will work to trick your body into continuing to tell itself that it doesn't need to grow more muscle, because, look! It's got all these energy stores it hasn't used up yet!
With me?
I hope so.
So how do you get over that?
Well, this is another animal entirely.
Gain Weight By Losing Weight
I know. It sounds nuts. But I meant it before when I said you have to burn your fat in order to gain muscle. What you need to do is deny your body the ability to find fat in your system. This will trigger it's natural mechanism to save and store energy from your diet. However, we're going to trick it. Trick your body.
By denying it fat and carbohydrates.
Fat and carbohydrates, particularly complex carbohydrates, break down -very- slowly in the body. They are the materials most commonly used to build fat stores because they serve as energy in the body. By denying your body carbs and fat in high doses you're going to force it to do something else instead of storing fat in order to keep up with your muscle's demand for energy.
It's going to have to turn to protein. And it's going to have to grow.
-----------------------------------------------------------
Wait, wait, wait. I know. Here's the part where you ask me what this has to do with diet and why I'm getting into exercise and intake. Well, you're right. To focus on the eating we're going to have to stop real quick and explain something.
1. It doesn't matter how much or how little you eat as much as it matters WHAT you eat.
For example.
I take in about 3200 calories a day. For those of you who don't know that's about 3x the normal rate. So how come I maintain my weight at 185 and don't gain? Is it strictly my work-outs?
NO!
I build my diet around CLEAN eating. This means that the calories I am taking in are specifically designed to maintain my weight.
Remember when I said before that I had to educate myself? I had to work? I meant it. Your body is a science. It's chemistry. Leo, if you are serious about gaining weight, go buy yourself a digital food scale. And get ready. Because you're going to spend WAY more time measuring portions and reading nutritional labels then you are working out. And this comes from a guy who works out over an hour a day.
So, what is clean eating?
1. No Bad Carbs:
White Bread? Bad. No more.
You must eat whole grain and whole wheat -everything-. These carbohydrates are easier for your body to break down and build from. They break down in the blood with less biproducts. Imagine you have a gallon of high-test gasoline and a gallon of regular unleaded. The high-test burns clean in the engine, helping it get an extra couple horsepower and creating less waste. Food is no different in the way it breaks down and clean carbohydrates are SUPER important to a healthy diet.
2. Lean Protein:
Too much fat, obviously, is bad for you. Fat-free turkey, 95% steaks, and FISH are your best bet. There's one caveat here. You need a fatty fish oil called Omega-3 in order to build healthy muscle. Americans, in particular, don't get nearly enough of this. It isn't found in freshwater fish, however. So, while Salmon is delicious, it's also very expensive to eat constantly. I eat farm-raised Tilapia and supplement my Omega-3 intake with a vitamin pill. It's cheap and easy.
3. Vitamins -
These are so important. Vitamins, particularly B-12, C, and A, are essential in assisting your muscles in growing. They react in the blood and work to help the muscles grow healthily, recover more quickly, and fatigue less dramatically. They are commonly found in your vegetables and fruits. I, however, tend to make sure I get enough by drinking 3 8oz glasses of V8 Fruit Fusion a day and taking a simple men's multivitamin.
4. Calorie Count -
Get your body on a schedule. Get it down to the meal. If you determine you need 3200 calories to maintain then you need to budget those calories out every day to ensure you get what you need.
The -hard- part of this isn't in the calorie counting. It's in the portions. You have to balance your portions of food with your calories.
I'll get into this later.
-------------------------------------------------------------------
So, I said before we're going to trick your body. Here's how.
So, you work out. Your body goes to look for fat in your bloodstream and carbohydrates and it doesn't find them. What does it do?
Well, it attacks your fat cells. It needs that energy and it needs it to rebuild and recover from the work-out, so it dissolves them and uses them to fuel that process. By keeping fat and carbohydrates pretty much out of your diet for a month you can burn almost all of your excess fat.
But we don't want to run at a true caloric deficit here. We're trying to lose fat and -not- lose it unhealthily.
Because here's the trick. If you don't take in enough nutrition and your body attacks your fat, in the case of skinny people? Well, it runs out of fat very quickly. So what does it do then?
It attacks the muscles. It'll break them down. And we -don't- want that to happen. It's bad news.
So, we have to make sure your caloric intake is at a healthy level. How do you do that?
Well, I consulted a nutritionist. She helped me build a diet for myself based on my goals (gaining weight) and based on my activity level. But you don't need to do this. There are resources online where you can input your age, height and weight, gender, activity level, and have it calculate what your basic caloric intake should be. For Leo, just from experience, I can say that his body...
assuming a fairly low level of activity (his job doesn't require him to move quickly and constantly or anything and he doesn't regularly walk long distances)
probably needs between 1600-2000 calories a day to maintain whatever weight he's at at any given time if he begins to work out.
And, since working out is crucial in gaining weight when you're an exomorph, you want to go about 300-500 calories more than your base. So, some simple math, and I'd suggest that Leo takes about 2500 calories a day.
Are you going to be perfect when you do this the first time? No. You need to pay attention to the results you get after the first couple weeks and adjust. If you continue to lose weight after two weeks you will have to increase your caloric intake. If you aren't losing weight at all, obviously, you need to decrease it.
Because, working out regularly and eating clean (especially as a mesomorph) should result in some immediate weight loss.
So, now that we have our calories down. What about portions?
Here's the idiot's guide. The first month in gaining weight you're trying to build muscle and burn fat. So, obviously, we're not taking in fat or carbohydrates. We don't want to feed your body that energy, we want it to go after your fat-cells to get it.
So, do this.
7 Portions of Protein
2 Portions of Carbohydrates
1 Portion of Fat
4 Portions of Vegetables
3 Portions of Dairy
2 Portions of Snacks (Snacks mean Energy Bars or Protein Shakes in Clean Diet Talk)
This is where your food scale comes in handy. I suggest one that has multiple modes and codes for different food items. That way you can measure grams, ounces, and portions. You'll learn that:
1 8oz cut of lean beef, 1 6oz cut of fatfree turkey, 1 4oz fillet of fish all = 1 Portion of Protein
2 slices of wheat bread = 1 portion of carbohydrates
1 8oz glass of V8 Fruit Fusion = 1 Portion of Veggies
1 slice of FatFree American Cheese = 1 Portion of Dairy
I know it's a lot to take in at first but you -do- get the hang of it. There are meal plans you can find online that do a lot of the work for you. I used them to start until I knew enough to make my own. I got a little tired of turkey-spinach salad for lunch.
Anyway. At 2500 calories a day you plan your meal out. Now, you should always eat small meals every 3-4 hours apart rather than large meals. This is because your body will break down those meals faster and it will also stabilize your glucose levels. That will help you feel good while you change your diet and work-out habits.
So, a typical day for me is this:
Wake Up 6am
Work Out 7am
Breakfast at 8am
Either Six Egg Whites (because yolks have lots of fat) with Cottage Cheese (3 Servings of Protein)
or
A Protein Shake (3 Servings of Protein, 1 Serving of Carbs)
Snack at 11am
Protein Bar
Lunch at 2pm
Turkey-Spinach Salad with carrots, glass of V8 Fruit Fusion, and 4 oz of Non-Fat Yogurt or Cottage Cheese ( 2 Servings of Veggies, 2 Servings of Protein, 1 Serving of Dairy)
Snack at 5pm
2 oz of unsalted almonds (1 Serving Fat)
Dinner at 8pm
8 oz of Tilapia, 8oz of Mixed Veggies, 1 Glass of V8 Fruit Fusion, 1 Multivitamin, 1 Fish Oil Pill ( 2 Servings Protein, 2 Servings Veggies)
and if I had eggs instead of a breakfast shake I'll have a couple slices of wheat toast here to get the carbs
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I work out six-days a week.
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So, following that meal plan, disciplining my intake, and following my work-out plan for a month I lost eight pounds in two weeks. I went from a 160 to 152 but I felt much better. I would have lost a lot more weight, to be honest, had I any to lose. But once my body shredded my fat reserves it started to grow muscle. By the end of that first month I was back up to 160.
So what about the second month?
Well, your body is thin on fat as it is and you're attempting to gain weight. So, you reintroduce energy building foods into your diet. You double your carb intake and your fat intake.
So.
6 Protein
4 Carbs
2 Fats
4 Veggies
1 Snacks
2 Dairy
See what I did there? I am taking in the same amount of calories in but I changed my percentages. I'm 1 serving less on proteins and 1 serving more in fat. I'm 1 Serving less in Dairy and 1 serving less in snacks to allow me to have 2 more servings of Carbs.
Another option is to cut two off of your protein and one off your snacks, keep the dairy the same.
Anyway, the point is that you're not changing your caloric intake. You're simply changing the structure of your diet to accommodate the muscle-building and weight-gaining processes of your body.
This will feel like a reward after that first month. Instead of a salad for lunch you can have a sandwich. Instead of veggies for dinner you can have veggies -and- rice. Or a potato. Mmm, potatoes.
Anyway, because your body has very little fat, it recognizes it needs to store energy. Your work-out routine taxes your body so you don't have much in excess calories. So, instead, your body makes your muscles grow in order to handle the workload you are putting on it and tucks what very little excess carbohydrates and fats in your body away inside of them.
Sound crazy? I mentioned I'm at 185 now, right?
Well, that's how I got there. In the second month I went from 160 to 170, by the third I was at 185.
It's unhealthy, generally, to gain more than 12 pounds of muscle a month given any kind of program. You might gain more weight (the rest in fat), but if you gain more than 12 pounds of muscle in the month it's because you've started using steroids. And don't do that. Drugs are bad.
What isn't bad in regards to supplements?
1. Creatine - Allows your muscles to store more water. Hydration allows you to go deeper in a work-out and maximize your load.
2. B-12 - Combats cramps and fatigue, allowing you to push your work-outs harder and force your muscles to repair and rebuild (get bigger).
3. Whey Protein - Soy Protein is more fatty and Whey is the most simple, easily digested form of protein there is. Caution, though, it makes you gassy as hell.
Now, I don't use some of the oxygenic supplements like NoXSplode. But from what I've read they can be safe. I simply don't body build so there's no reason for me to use them. They are designed to take that muscle and shock it into over-performing. That way, if your nutrition is proper (and you have to restructure your nutrition if you use them), they grow faster.
Alright, I'll post this, and see if I forgot something...
FuckFantasy
Literotica Guru
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Thank you, FM, for the reminder about processed foods and white sugar. I've really been trying to cut down on those, but it's a little hard. (Can I just say that I hate admitting when ANYTHING is hard for me? My inner drill sergeant says to the pouting baby next to her: Life is hard - deal with it! *Cracks the whip*)
Also, I sympathize with being tempted by your brother's unhealthy eating habits. I currently live with two pretty fit teenage boys who lift weights, play football, go running regularly, etc. They LOVE to eat, and the love to eat enough for four people. It's insanity. They stay up all night long sometimes and watch movies, laugh, scream, and snack, and they usually try to get me to be bad with them. I shake my head at them when they bring home bags of In-N-Out, and they just snicker and tell me they'll "go work it off later," then hassle me to "have a few bites." I politely decline, and they get all whiny. I remind them that men, and especially teenage boys, have faster metabolisms than women, and they scoff. I tell them I don't want to wake up 400 pounds, and they put fries in my face. "Just eat it and go run more tonight!"
Um, NO. I'm a student, and it's getting more and more difficult to find the time to work out in between the massive amounts of work I have to do.
What I would like to do is start working out every morning, rather than waiting until late in the day. If I can train myself to grab my (adorable, pink and silver!) Nikes the second my feet hit the bedroom floor, I'll be far better off for it. Because lately when I come home, I'm drained from sleeping a few hours less than I should, and sometimes I just want to sit on the sofa for an hour and shut my brain off. (Which is really impossible, considering I've got HARDCORE A.D.D. that I really should go back onto meds for.) (Overshare? Who, me?) That's an hour I could spend at least jogging on the treadmill or doing some floor exercises. But I've been too tired and it's ridiculous.
So tomorrow morning? I'm not going to throw my alarm clock at my dresser. I'm going to get my cute little ass up out of my beautiful, soft, cloud-like bed (*whines*) and get moving. Preferably before my brothers can ask me if I want to join them for steak and eggs. (Gross, by the way.)
Also, I sympathize with being tempted by your brother's unhealthy eating habits. I currently live with two pretty fit teenage boys who lift weights, play football, go running regularly, etc. They LOVE to eat, and the love to eat enough for four people. It's insanity. They stay up all night long sometimes and watch movies, laugh, scream, and snack, and they usually try to get me to be bad with them. I shake my head at them when they bring home bags of In-N-Out, and they just snicker and tell me they'll "go work it off later," then hassle me to "have a few bites." I politely decline, and they get all whiny. I remind them that men, and especially teenage boys, have faster metabolisms than women, and they scoff. I tell them I don't want to wake up 400 pounds, and they put fries in my face. "Just eat it and go run more tonight!"
Um, NO. I'm a student, and it's getting more and more difficult to find the time to work out in between the massive amounts of work I have to do.
What I would like to do is start working out every morning, rather than waiting until late in the day. If I can train myself to grab my (adorable, pink and silver!) Nikes the second my feet hit the bedroom floor, I'll be far better off for it. Because lately when I come home, I'm drained from sleeping a few hours less than I should, and sometimes I just want to sit on the sofa for an hour and shut my brain off. (Which is really impossible, considering I've got HARDCORE A.D.D. that I really should go back onto meds for.) (Overshare? Who, me?) That's an hour I could spend at least jogging on the treadmill or doing some floor exercises. But I've been too tired and it's ridiculous.
So tomorrow morning? I'm not going to throw my alarm clock at my dresser. I'm going to get my cute little ass up out of my beautiful, soft, cloud-like bed (*whines*) and get moving. Preferably before my brothers can ask me if I want to join them for steak and eggs. (Gross, by the way.)
Light Ice
A Real Bastard
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- Posts
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Oh, exercise. The entire second part!
Your work-outs should be tailored to your goals. IE:
If you want to gain muscle mass and weight you are power lifting. That means low repetitions with high resistance. Men commonly bulk shoulders, back, arms, and chest.
If you want to lose weight and develop lean muscle it means higher repetitions with lower resistance.
Also, never work out the same group on back-to-back days. You want to give your muscles time to recover and you don't want to injure yourself. So, for example, my work-outs run like this.
Monday -
Arms and Back and Abs
Tuesday -
Cardio
Wednesday -
Chest and Legs and Abs
Thursday -
Cardio
Friday -
Arms and Back and Abs
Saturday -
Cardio
Sunday -
Rest
You want to structure your work-outs between 30 minutes and 60 minutes. You want to hydrate constantly.
If you are unable to get 8 Repetitions at a current weight you are using too heavy a weight.
If you are able to get more than 12 Repetitions Easily at a current weight for Power Lifting you are using too little a weight. If you are doing more than 18 Repetitions easily at a current weight then you are using too little for lean-muscle building.
DO NOT STRETCH COLD MUSCLES.
Warm up first. This means push-ups, jumping jacks, light cardio. Range of motion exercises.
Then Stretch.
Then go into your work-out.
Don't work out on a full stomach. Empty stomach is best. It makes your body address your body and not what's currently floating through your blood stream.
I'll think of more if people ask questions. Promise.
Your work-outs should be tailored to your goals. IE:
If you want to gain muscle mass and weight you are power lifting. That means low repetitions with high resistance. Men commonly bulk shoulders, back, arms, and chest.
If you want to lose weight and develop lean muscle it means higher repetitions with lower resistance.
Also, never work out the same group on back-to-back days. You want to give your muscles time to recover and you don't want to injure yourself. So, for example, my work-outs run like this.
Monday -
Arms and Back and Abs
Tuesday -
Cardio
Wednesday -
Chest and Legs and Abs
Thursday -
Cardio
Friday -
Arms and Back and Abs
Saturday -
Cardio
Sunday -
Rest
You want to structure your work-outs between 30 minutes and 60 minutes. You want to hydrate constantly.
If you are unable to get 8 Repetitions at a current weight you are using too heavy a weight.
If you are able to get more than 12 Repetitions Easily at a current weight for Power Lifting you are using too little a weight. If you are doing more than 18 Repetitions easily at a current weight then you are using too little for lean-muscle building.
DO NOT STRETCH COLD MUSCLES.
Warm up first. This means push-ups, jumping jacks, light cardio. Range of motion exercises.
Then Stretch.
Then go into your work-out.
Don't work out on a full stomach. Empty stomach is best. It makes your body address your body and not what's currently floating through your blood stream.
I'll think of more if people ask questions. Promise.
FuckFantasy
Literotica Guru
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- Aug 7, 2008
- Posts
- 762
You. Are. Amazing.
No, really. Both of your posts have me itching to get into my workout gear and go work up a sweat. Or at least start throwing out the ice cream and leftover Chinese in my fridge.
I have a few questions for you, sir. I understand you're not a doctor, but you're far more well-read, not to mention experienced, in this subject than I am. Would you mind educating me a bit more? (And if you'd like, maybe we could have a private exercise demonstration later. I'm sure you could show me how to stretch and work myself up into a good, clean sweat.
)1. Do you have any basic tips specifically for women, in terms of eating and weight loss? Again, I realize you're not a doctor, and I know you're a man. But anything else you could add to FM's advice would be greatly appreciated.
2. In lieu of consulting a nutritionist, do you know of a reliable and accurate calculator online that can determine the amount of calories one needs to maintain their current weight? I'm sitting here, playing around with my numbers on a few different sites, and some of the results are dramatically different! Do you know of a particularly good site we can turn to?
3. Can you explain more about how our metabolisms work in general? What is meant by 'basal metabolic rate', and what foods can speed up that rate, in an effort to lose pounds?
4. What's the best way to get an amazing ass? Lunges? Squats (with or without weight)? Planks? All of the above? I want something firm, round, supple, and high, high, high up in the air. I've been working on my posterior for a while and the results haven't been anything amazing.
5. What's the best way to overcome an iron deficiency? I fainted when I was 20, as a result of vertigo and anemia. My hemoglobin level was incredibly low when I had my blood drawn at the hospital. My blood pressure was also so low that they couldn't release me for another hour, and two of the male nurses came over and tried to make me laugh, so it would go up. My youngest brother is the same way - we're prone towards anemia, even if we're eating protein in regular amounts.
So what would you suggest? Double up on iron pills? Start eating as much lean protein as possible? Would protein shakes be a better, more powerful way of going about the whole thing? Some combination of the three? Or is there anything I can cut out of my diet that could help?
Leopald
Literotica Guru
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That's all well and good, Ice, and I probably do need a diet over-haul. But I was 180lbs until I got deployed.
Stomach shrank.
Still hasn't stretched out again. I even tried copying the high carb/protein diet provided by the Marine Corps in basic training, but with no results. When I say I can't take in enough food, I mean I can't take in enough food. My stomach just doesn't have the capacity anymore, and I haven't seen above 150lbs in the past six years, most of which was spent on a strict work-out regiment because I was still in the Marines. The one upside; pull-ups are a lot easier when you're shy 30lbs you're used to lifting...
So, yes. I concede that I do need a major diet overhaul, but when I make comments about intake vs metabolism, I mean simply that. With an active lifestyle and about as many different food combinations as were suggested by health nuts galore, I maintain my weight better than a fashion model with half the work.
Stomach shrank.
Still hasn't stretched out again. I even tried copying the high carb/protein diet provided by the Marine Corps in basic training, but with no results. When I say I can't take in enough food, I mean I can't take in enough food. My stomach just doesn't have the capacity anymore, and I haven't seen above 150lbs in the past six years, most of which was spent on a strict work-out regiment because I was still in the Marines. The one upside; pull-ups are a lot easier when you're shy 30lbs you're used to lifting...
So, yes. I concede that I do need a major diet overhaul, but when I make comments about intake vs metabolism, I mean simply that. With an active lifestyle and about as many different food combinations as were suggested by health nuts galore, I maintain my weight better than a fashion model with half the work.
Trixabell
Dom Whisperer
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Nope...she's pretty perfect from where I'm sitting
Blows kisses to your both for being so sweet!
FuckFantasy
Literotica Guru
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Wow, you were only allowed to eat twice, or maybe even once a day? Why was that? I admit to total ignorance about the military and deployment - clue me in, please?
Light Ice
A Real Bastard
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So, let me get this right.
You lost 30 pounds because of the Marines and yet you're attempting to mimic their diet.
Your stomach physically shrank to a point where you can no longer sustain yourself at a healthy weight.
And despite actively pursuing the advice of individuals who maintain healthy lifestyles you've seen absolutely zero results, worth any mention.
Leopald
Literotica Guru
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Read again.
Stomach shrank due to deployment in Iraq. 1-2 MREs (meal-ready-to-eat, or bagged food that lasts decades). Full daily nutritional value in that small amount of food. Don't ask me for details, I just don't know much about the stupid things, except they taste awful and they stop you up.
In basic training, it was three meals a day, high-carb, high protein diet, along with other stuff for balance. This is what I've tried to mimic, but with no results.
And yes, despite actively pursuing their advice, I've got nothing to show for it. I know this is tough to believe, but one thing I've found in life is that nothing is a certainty, and there are always anomalies to what works for the majority. I'm not saying I strictly am an anomaly, but it is a possibility, given that its the case for everything in this world. Nothing is infallible.
And FF, the 1-2 meals per day was maintained because it was a war time situation, and the meals were rationed carefully in case supplies got cut off for some reason as we pushed north. It was a safety precaution, given that each meal was officially enough to sustain us.
Light Ice
A Real Bastard
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The thing is, Leo, is that what you're saying doesn't make sense with science.
An MRE is 1250 calories per package. Two would make 2500 calories. So, even if you were only eating two a day, you would still be intaking the exact caloric intake I suggested for someone with an low-to-middle active lifestyle. And, even if your stomach has shrunk to such a drastic size that you cannot eat enough to sustain your weight in a healthy way, you can purchase MRE's from outlets. I could give you a half-dozen websites, though I use Walmart because they are a bit less expensive, to purchase them.
I use MRE's on occasion when I long-trail hike and I don't feel like bringing my cooking gear.
If you commit to changing your body shape and mass you can do it. The science is infallible. But I can't force you. I only posted to encourage and educate.
An MRE is 1250 calories per package. Two would make 2500 calories. So, even if you were only eating two a day, you would still be intaking the exact caloric intake I suggested for someone with an low-to-middle active lifestyle. And, even if your stomach has shrunk to such a drastic size that you cannot eat enough to sustain your weight in a healthy way, you can purchase MRE's from outlets. I could give you a half-dozen websites, though I use Walmart because they are a bit less expensive, to purchase them.
I use MRE's on occasion when I long-trail hike and I don't feel like bringing my cooking gear.
If you commit to changing your body shape and mass you can do it. The science is infallible. But I can't force you. I only posted to encourage and educate.
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