Crookbond Posted May 18, 2012 Posted May 18, 2012 Went through this thread and I require some help too. Age 26 Height 5' 10" Weight 52 Kgs (underweight) Goal To be cricket match fit and to put on weight, not much but just the right amount. I think my problem is my meals. I would like to know what meals I could have and the correct exercises to help me stay fit and put on weight.
vvvslaxman Posted May 19, 2012 Posted May 19, 2012 Went through this thread and I require some help too. Age 26 Height 5' 10" Weight 52 Kgs (underweight) Goal To be cricket match fit and to put on weight, not much but just the right amount. I think my problem is my meals. I would like to know what meals I could have and the correct exercises to help me stay fit and put on weight. tell me what you eat every day.
akshayxyz Posted May 19, 2012 Posted May 19, 2012 5.10 and 52 kgs!!!!!!!!!! you are not underweight, you are weightless....even a 5'6 - 5'8 shapely girl with flat stomach is around 50 kgs. Anyway, that is not to make fun of you.. but are you sure with the measurements?? And as vvs said.. diet is the first thing you need to start with... and if you are contemplating exercising - which you must... then just focus on large muscle groups and compound movements.. DO NOT WASTE TIME ON BICEP/TRICEP curls..... legs, back, chest and core.. that is it.... you must develop the good habits early on.. dead lifts and squats. - these ( along with back/chest exercises) - will be the key towards weight gain, and all round fitness.. and none of these will work as effectively w/o proper food intake.
Crookbond Posted May 21, 2012 Posted May 21, 2012 Yes - this is my reality. I have no access to normal food for variety of reasons. I still have a good apetite though and can eat more than other "healthy" people. The question is - What should I eat? I am currently living in the Northern Part of India. So, Breakfast - Aloo, Lunch- Aloo and Dinner - Aloo. Sometimes Paneer, not that I like it but I have no choice. It's difficult to explain but yes that's my situation currently. Now, for the next 6 months I will be living in one of the developed countries and want to use this time effectively. What can I eat? I am a Non-Vegetarian and I have no problems with eating any kind of food. Also Akshay, please tell me the exact exercises. I will do them - I have great perseverance and will guarantee to imbibe the "good habits".
suraj Posted May 21, 2012 Posted May 21, 2012 Yes - this is my reality. I have no access to normal food for variety of reasons. I still have a good apetite though and can eat more than other "healthy" people. The question is - What should I eat? I am currently living in the Northern Part of India. So, Breakfast - Aloo, Lunch- Aloo and Dinner - Aloo. Sometimes Paneer, not that I like it but I have no choice. It's difficult to explain but yes that's my situation currently. Now, for the next 6 months I will be living in one of the developed countries and want to use this time effectively. What can I eat? I am a Non-Vegetarian and I have no problems with eating any kind of food. Also Akshay, please tell me the exact exercises. I will do them - I have great perseverance and will guarantee to imbibe the "good habits". Wow- now its creating a mystery what kind of problem is this that does not allow access to normal food- if its only worry abt getting sick with food and conditions in India I am sure there are lot of alternatives there
vvvslaxman Posted May 21, 2012 Posted May 21, 2012 Yes - this is my reality. I have no access to normal food for variety of reasons. I still have a good apetite though and can eat more than other "healthy" people. The question is - What should I eat? I am currently living in the Northern Part of India. So, Breakfast - Aloo, Lunch- Aloo and Dinner - Aloo. Sometimes Paneer, not that I like it but I have no choice. It's difficult to explain but yes that's my situation currently. Now, for the next 6 months I will be living in one of the developed countries and want to use this time effectively. What can I eat? I am a Non-Vegetarian and I have no problems with eating any kind of food. Also Akshay, please tell me the exact exercises. I will do them - I have great perseverance and will guarantee to imbibe the "good habits". Stay away from processed foods as much as possible. Stay away from fast food also . They add so many unhealthy ingredients to it. You want to bulk up or lose weight?
punjabi_khota Posted May 21, 2012 Posted May 21, 2012 Yes - this is my reality. I have no access to normal food for variety of reasons. I still have a good apetite though and can eat more than other "healthy" people. The question is - What should I eat? I am currently living in the Northern Part of India. So, Breakfast - Aloo, Lunch- Aloo and Dinner - Aloo. Sometimes Paneer, not that I like it but I have no choice. It's difficult to explain but yes that's my situation currently. Now, for the next 6 months I will be living in one of the developed countries and want to use this time effectively. What can I eat? I am a Non-Vegetarian and I have no problems with eating any kind of food. Also Akshay, please tell me the exact exercises. I will do them - I have great perseverance and will guarantee to imbibe the "good habits". :omg::omg:
punjabi_khota Posted May 21, 2012 Posted May 21, 2012 Yes - this is my reality. I have no access to normal food for variety of reasons. I still have a good apetite though and can eat more than other "healthy" people. The question is - What should I eat? I am currently living in the Northern Part of India. So, Breakfast - Aloo, Lunch- Aloo and Dinner - Aloo. Sometimes Paneer, not that I like it but I have no choice. It's difficult to explain but yes that's my situation currently. Now, for the next 6 months I will be living in one of the developed countries and want to use this time effectively. What can I eat? I am a Non-Vegetarian and I have no problems with eating any kind of food. Also Akshay, please tell me the exact exercises. I will do them - I have great perseverance and will guarantee to imbibe the "good habits". :omg::omg:
Crookbond Posted May 22, 2012 Posted May 22, 2012 Stay away from processed foods as much as possible. Stay away from fast food also . They add so many unhealthy ingredients to it. You want to bulk up or lose weight? Best part - I hate fast/junk food and I don't have it at all. No biscuits, chewda ... nothing! I want to bulk up about 10 kgs. VVS - You tell me a diet. I will follow it religiously. I am in Singapore for the next 6 months so please advise. Also, let me tell you I played professional cricket for the past 6-7 years. I was a fast bowler (Yes, don't laugh) and could clock over 130 since my teens :D Now, I've never had an issue with injures apart from one hamstring pull due to inadequate warm-up. I am very agile but I have stopped playing since the past 1 year or so and don't want to turn into a vegetable. It's time to hit the gym and gain weight.
Crookbond Posted May 22, 2012 Posted May 22, 2012 :omg::omg: Yes, that's what me and my colleagues feel. It's a government hostel so out-station candidates are full of what you say.
Crookbond Posted May 22, 2012 Posted May 22, 2012 Wow- now its creating a mystery what kind of problem is this that does not allow access to normal food- if its only worry abt getting sick with food and conditions in India I am sure there are lot of alternatives there Yoda - Government hostel/mess. Nothing in the vicinity or in the campus from a 5km radius, so alternatives. It's a pretty sick life I am bearing for the past 2-3 years.
mishra Posted May 22, 2012 Posted May 22, 2012 Yoda - Government hostel/mess. Nothing in the vicinity or in the campus from a 5km radius' date=' so alternatives. It's a pretty sick life I am bearing for the past 2-3 years.[/quote'] If I have to choose between eating and treadmill... I will choose the former... In time, Your body will choose the same My view: Dont try to gain weight... You are actually a lucky guy..... Enjoy it while it lasts...
akshayxyz Posted May 22, 2012 Posted May 22, 2012 Here are random points - for starters. Diet part is most important for consistently increasing weight, and exercise part is important for where the food goes. Diet: Try to have 5-6 meals a day. .start with adding one more meal than you are having.... and aim should be to eat every 3-4 hours. In every meal ensure there is decent combination of protein and carbs. Don't worry about fat, you will be taking in unknowingly - unless you are consciously avoiding it like plague. Don't go for skimmed milk, have full milk, full eggs. For Best results - note down the meals and portion sizes. and check weight at least once a week. If there is no change in weight ( at least 2-400 gms), then increase portion sizes by (about 5-10%). For checking weight, fix a timing so that you can eliminate fluctuations due to hydration level, fullness of stomach etc. And if possible, while wearing similar clothes (weighing with just shorts vs fully formally dressed can account for about a pound at least - and can mislead you). IMO, best timing is just after you take the dump in the morning, or before entering the shower ( if you bath daily at same time ;) ). Exercises: a) If you haven't joined gym...don't wait, just start with pushups, squats, pull ups ( you need to find some rod/bar).. whatever body-weight exercises you can manage at home.... b) if you have joined gym - for next 3-4 weeks - just do every body part, 2 exercises, 3-4 sets of 12-15 reps for each large muscle group.. chest, back, legs, shoulders....after two weeks in the gym, work on figuring out the maximum weights (for each exercise) with which you can do a particular set - no more than 10-12 reps...if you are able to do more than 14-15, time to increase the weight to next level...by the end of one month, you should have an idea of your strength of your large muscle groups - in terms of what is the max weight you can lift w/o overshooting 12-14 reps.. c) When you are targeting to increase weight - don't do too much of cardio vascular exercises.. just once a week is enough.. but if you are active sportsperson.. then make sure to have sufficient nourishment before/during/after the sport session. Watch out for that waist line (if the weight is going up)... if you do not have clean food, proper exercise.. most of the weight you gain might go to your waistline...and if it has increased by 1-2 inches.. then time to increase cardio, and tweak the diet/exercises.
Crookbond Posted May 25, 2012 Posted May 25, 2012 Akshay - For diet is there a chart or something which I can follow and keep track of my protein etc. intake ?
akshayxyz Posted May 26, 2012 Posted May 26, 2012 www.fitday.com works well. For Indian meals, nutritional charts are difficult to find. but you can estimate based on the raw materials used - if you cooked yourself. You will need kitchen scale to weigh the food items...if you can't then just use pen-paper/excel to note the size of portions ( 1 bowl, 1 cup...etc.) Thumb rule is, try not to eat ( avoid) anything you do not know calorie/macro composition of....also, measurement does not have to be accurate - but it has to be consistent ( same units/measuring devices). But since, you are in general weight gain mode - you can afford to be a bit lax with overall calorie count. (if you were already muscular, and were targeting to gain pure muscle - I would not have said so).
mishra Posted May 26, 2012 Posted May 26, 2012 Lost 1 more kg since my last update. I am still very motivated.... Lets see how long weight loss thing gonna last... Muscel strentgh may have increased to nearly by 25% since i started doing weights begining of this month. Just 2 more kgs
Crookbond Posted May 26, 2012 Posted May 26, 2012 www.fitday.com works well. For Indian meals, nutritional charts are difficult to find. but you can estimate based on the raw materials used - if you cooked yourself. You will need kitchen scale to weigh the food items...if you can't then just use pen-paper/excel to note the size of portions ( 1 bowl, 1 cup...etc.) Thumb rule is, try not to eat ( avoid) anything you do not know calorie/macro composition of....also, measurement does not have to be accurate - but it has to be consistent ( same units/measuring devices). But since, you are in general weight gain mode - you can afford to be a bit lax with overall calorie count. (if you were already muscular, and were targeting to gain pure muscle - I would not have said so). I am not fussy with any diets. I can consume any diet. I don't cook and that's the problem. My job doesn't allow me to spend that much time in the kitchen. Also, I am not averse to have anything other than Indian meals. I am in Singapore for the next 6 months and if there's any particular thing you would know of please do tell me. Thanks for the advice. :two_thumbs_up:
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