weight gain diet advice pls

Hey guys…some of you might remember my last post,some wont.just a quick recap,had some setbacks in the past so my gym and eating habits went down the drain.I have managed to put on just under 2.8 kg the last 7 days.the first two days was real bad because I was not used to so much food in a long time.i followed dj`s sample diet in the past...got back to eating 6 times a day small portions.by day two I found that eating became much easier and the more I ate the more frequently I had to eat(which is great)
Now my questions:
1:when do I start adding supplements to my diet?
2:Do I need any supplements even if I get all my cal from whole food?
3:Will the weight gain be the same or better when adding sups to my meal(s) ?
Maybe it’s a stupid question but would like some clarity either to go on with my diet or to get supplements to help.
Thanks.

Hi Yster

As jy wil kan ek jou help? In jou ander thread was jy redelik ongeskik gewees as ons nou eerlik moet wees. Maar ek is nie die soort mens wat n grudge hou nie en sal daarvan vergeet. Laat weet maar of jy by my wil hulp he of dalk iemand anders...

Lekker yster.

Post jou dag se etes hierso dan kan ons kyk waar ons moet verander of byvoeg.

Something like whey or a meal replacement helps when you're struggling to down 6 big meals. Also, after waking up (being fasted) a quick absorbing protein source is always better and that's why a lot of guys include a shake with breakfast. Also after a workout.

Ek was in jou skoene so paar jaar terug en ken presies die challenge van maargat tot fris en stewig, en al die etery tussendeur.

Make sure your carbs are complex carbs (brown/ wholewheat pasta, rice, oats) except for after your workout where a simpler carb is in order (white rice, dextrose with shake, etc).

Don't worry too much about supplements at the moment. Focus on preparing and eating 6 meals. Like you said, the more you eat the easier it gets so get into a lekker routine with that.

Post net jou dieet, want 2.7kg in een week is nogals baie. Dit is ok om bietjie vet op te tel aan die begin, maar eventueel kan dit 'n probleem word. Hoeveel weeg jy?

Pyroclasm wrote: Hi Yster

As jy wil kan ek jou help? In jou ander thread was jy redelik ongeskik gewees as ons nou eerlik moet wees. Maar ek is nie die soort mens wat n grudge hou nie en sal daarvan vergeet. Laat weet maar of jy by my wil hulp he of dalk iemand anders...

more pyro wel van my kant af jammer dat ek my soos n doos gedra het,(en ook aan die res)my skuld dat mense wat my wou help my post verkeerd verstaan het omdat ek dit nie duidelik genoeg uiteengesit het nie.ek glo nie daaraan om die hand te byt wat jou "voed" nie,dankie dat jy bereid is om dit agter jou te sit... hulp sal ek waardeer asseblief.

my gewigverlies is van die ongeluk waarin ek was so die gewig wat ek nou optel glo ek is die maklike part want ek het normaalweg 72 tot 75kg +- geweeg en ek reken ek gaan daar weer vashaak indien ek nie dinge verander nie.

so i would gladly except help

Post net jou dieet, want 2.7kg in een week is nogals baie. Dit is ok om bietjie vet op te tel aan die begin, maar eventueel kan dit 'n probleem word. Hoeveel weeg jy?[/quote]
remember the accident and i really can eat what i want when i what,but i guess the older you get the easier it becomes to pick up wrong weight

Yster I think has good Genes and will pick up quick by eating and training ...what needs to be understood when u brake your neck u are flat on your back for months and then walk around with a neck brace for months after that no exercise at all for as much as a year so u look like a skeleton by the time u have recovered ...happened to a friend of mine back in the day.

Stick to your 6 meals dont substitute meals for sups rather add sups ...and to state the obvious especially if u go on cycle dont go heavy to quick ...goodluck bru and dont brake a neck :lol:

Post net jou dieet, want 2.7kg in een week is nogals baie. Dit is ok om bietjie vet op te tel aan die begin, maar eventueel kan dit 'n probleem word. Hoeveel weeg jy?[/quote]
DIET
Daily cal intake I worked out @ 2549
I eat 20% more = 3058
50% prot / 40% carb / 10% fat
Diet basics at the moment
Oats
Eggs/whites and whole
Chicken/steak/fish
Green veg/salad
Nuts
Olive oil/avo
Brown rice /pasta
Fruit
Meal 1 eggs/oats
Meal 2 eggs/nuts/fruit
Meal 3 chicken/fish/steak green veg with olive oil/potato/rice
Meal 4
Snack/bread with ham
Meal 5
Steak/fish/chicken
Vegs/olive oil/avo
Potato/brown rice
Meal 6 provitas/egg whites raw with milk and oats/bit of honey
thats my diet more or less the past week or so.

mike123 wrote: Yster I think has good Genes and will pick up quick by eating and training ...what needs to be understood when u brake your neck u are flat on your back for months and then walk around with a neck brace for months after that no exercise at all for as much as a year so u look like a skeleton by the time u have recovered ...happened to a friend of mine back in the day.

Stick to your 6 meals dont substitute meals for sups rather add sups ...and to state the obvious especially if u go on cycle dont go heavy to quick ...goodluck bru and dont brake a neck :lol:

yes mike you are spot on with that i went through that twice.slow and steady wins the race..

pyro??? :whistle: anyone???

yster wrote: Hey guys…some of you might remember my last post,some wont.just a quick recap,had some setbacks in the past so my gym and eating habits went down the drain.I have managed to put on just under 2.8 kg the last 7 days.the first two days was real bad because I was not used to so much food in a long time.i followed dj`s sample diet in the past...got back to eating 6 times a day small portions.by day two I found that eating became much easier and the more I ate the more frequently I had to eat(which is great)
Now my questions:
1:when do I start adding supplements to my diet?

No need to wait

2:Do I need any supplements even if I get all my cal from whole food?

Great that you get your cals from whole food and not bullshit shakes. The only supplements one really needs is BCAA´s and Vitargo/Dextrose/Glucose powder for use close to workouts.

3:Will the weight gain be the same or better when adding sups to my meal(s) ?

Slightly better and faster recovery times

Maybe it’s a stupid question but would like some clarity either to go on with my diet or to get supplements to help.
Thanks.

Read inside the quotation marks. Will review your diet in a few seconds. Your weight gain is attributed to the fact that your metabolism is used to eating very little (and hence has slowed down a tremendous amount), then you feed it a shitload of food and expect it to cope. The fact that you are hungrier now than before is a sign that your metabolism has responded to physical envirnoment changes. Remember anything your metabolism does not metabolise will be stored as fat (if possible). This is why I always suggest that a person starts off with 4 meals per day, then every week (or if hunger strikes) he/she can add another meal, until they get to the max amount of calories.

DIET
Daily cal intake I worked out @ 2549
I eat 20% more = 3058
50% prot / 40% carb / 10% fat
Diet basics at the moment
Oats
Eggs/whites and whole
Chicken/steak/fish
Green veg/salad
Nuts
Olive oil/avo
Brown rice /pasta
Fruit No fruit

Everything up to here is 100´s

Meal 1 eggs/oats
Meal 2 eggs/nuts/fruit
Meal 3 chicken/fish/steak green veg with olive oil/potato/rice
Meal 4
Snack/bread with ham
Meal 5
Steak/fish/chicken
Vegs/olive oil/avo
Potato/brown rice
Meal 6 provitas/egg whites raw with milk and oats/bit of honey
thats my diet more or less the past week or so.[/quote]

I need to know how much of each you eat. For example a handful of nuts or a blackbag full of nuts is a huge difference. Also need to know when you work out and what you eat before, during and after.

why no fruit?

Fruit contains fructose which is a sugar. So unless it´s directly coupled to a workout it´s out.

fruit is decent when used in or around workout times like you said

meal 1
3 eggs 1 whole/60g oats
meal 2
3 eggs/hand full mix nuts with dried fruit with one fresh fruit
meal3
100g chicken/steak/fish
50g brown rice/potato
cup of steamed green veg/10g olive oil
pre workout
meal 4
4slice brown bread with ham/sometimes mixed dry fruit hand full
Post work out
meal 5
same as meal 3/green salad with avo/olive oil
meal 6
6 provitas 4 raw eggs (whites only)mixed with 500ml milk and 60g oats uncooked/teaspoon honey
hope that helps a bit pyro...

during training i only drink lots of water and powerade im still training low intensity will pick up next week so i guess then i should bring in some extra food pre workout or something that will give me bit more energy. i only struggle to get food in after gym has always been like that i have no appetite after training at all.so i force myself...

MRfeathers wrote: fruit is decent when used in or around workout times like you said

so basically i should be eating more fruit pre workout?and then when i pick up the intensity have something like low gi carb with fruit?cos im sure the snack with dried fruit will not be enough during training.at this stage i think the snack pre workout is just barely enough to give me the energy i need to finish the training

you need carbs pre training. combined with fruit its great, you have the benefit of having a slow and fast digesting carb before you train. fruit is also good post workout as it spikes insulin to a degree

U are lean and have a fast metabalism ?...then I wouldnt be too scared of fruit ...but it is best for pre and post work out...

mike123 wrote: U are lean and have a fast metabalism ?...then I wouldnt be too scared of fruit ...but it is best for pre and post work out...

true mike, now i will just wait to see what pyro suggest with that diet of mine and then i will follow that and add to that weekly.

yster wrote: meal 1
3 eggs 1 whole/60g oats
2 whole eggs with 6 egg whites

meal 2
3 eggs/hand full mix nuts with dried fruit with one fresh fruit
meal3
100g chicken/steak/fish
50g brown rice/potato
cup of steamed green veg/10g olive oil

You have to choose between Protein + Carbs or Protein + Fats don´t do both as this is a way to pick up fat.

pre workout
meal 4
4slice brown bread with ham/sometimes mixed dry fruit hand full

This is okay but can be better.

Post work out
meal 5
same as meal 3/green salad with avo/olive oil

Post workout shake immediately after training: 60g Dextrose with BCAA´s or Whey Isolate
Post workout meal 1h after training very important. No fats here. Lots of carbs here and protein.

meal 6
6 provitas 4 raw eggs (whites only)mixed with 500ml milk and 60g oats uncooked/teaspoon honey

Protein and Fats here
hope that helps a bit pyro...

ok i will swop meal 5 and 6 have something lighter after training with prot and carbs then have the heavy meal after that...if this is fine then im going to do it like that.will get some pre and post shakes today to help.thank you pyro

Sorry just on the fruit issue, I've been cutting with a DJ diet and he's had me eating 100g of berries with my whey just before bed? What would be the reason for that.?

you said pre workout can improve what do you suggest pyro only food mix between high an low GI or keep it like that and add a pre workout shake?and what will you advise for a pre shake then if needed?

probably from the same school of thought as me. macros and calories in vs calories out is more important that nutrient timing. some might disagree.