[daisyrogers]

Thanks all for your valuable advices.
Yesterday I have eat oat powder mixed with protein powder-blend up and mix up in milk. So tasty and healthy as well.

[BuzzLightyear]

eat more than you burn simple. start tracking the amount of calories you take in and how many you burn in exercise. If you're a real hard gainer you need to be eating around 3-4000 a day. You can dirty bulk i.e just eat anything in sight or buy a weight gainer etc

[daisyrogers]

The main problem with me is that I have very less appetite. I eat little and some time skip too because of no appetite.

[noodlecup93]

Hi, I'm currently starting on a bulk and have been for a week now, clean one mind you. I've looked around on the internet and haven't really found a definitive answer so I thought I'd ask here,

would it be better to drink whole milk (with the fat in it) or reduced/fat free milk. The calories are near the same range, its just the fat difference. I know fat in milk is supposed to be healthy but would accumulating too much lead to just extra fat?

[HFerguson]

Dietary fat does not make you fat, excess calories make you fat. Saturated fats are necessary for testosterone production, particularly in those partaking in resistance exercise, and as we know, testosterone is important for muscle growth.

Weigh yourself once a week, and aim for 1lb of weight gain per week. If you are gaining more than that per week, reduce the calories. Not gaining or lifts stalling - eat more.

edit: negger, explain yourself.

[noodlecup93]

(Original post by HFerguson)
Dietary fat does not make you fat, excess calories make you fat. Saturated fats are necessary for testosterone production, particularly in those partaking in resistance exercise, and as we know, testosterone is important for muscle growth.

Weigh yourself once a week, and aim for 1lb of weight gain per week. If you are gaining more than that per week, reduce the calories. Not gaining or lifts stalling - eat more.

edit: negger, explain yourself.

Cheers for the tip

[cloclo93]

I've been on a vegan diet for about two weeks now and am running out of food ideas. I feel like I'm eating the same thing every day (usually alpen for breakfast, strawberries in pitta for lunch, and a veggie burger and some salad for dinner, maybe brown rice sometimes instead). I'm eating loads of fruit and do generally feel better but I just can't think of anything to make it more varied, and when I google it the things that come up just seem long to make, requiring loads of ingredients etc. Any ideas?

[super_kawaii]

Try tofu-it goes with absolutely anything! How about some sort of tofu curry?

[Soph.Jade]

This recipe is amazing, the bbc website is quite helpful too

http://www.instructables.com/id/Vega...inach-Risotto/

http://www.bbc.co.uk/food/diets/vegan

[HCubed]

I'm vegan and it can become a bit samey. I've found that trying to do vegan versions of your usual meals doesn't work, mainly because meat substitutes aren't very nice. I tend to do a lot of one pot cooking, often asian - I'll make a big curry / casserole / chilli with loads of different veg and some nice grains, and then will freeze most of it. For snacks oatcakes with almond butter or houmous, mushrooms on toast, beans on toast etc. I also make a lot of salads with quinoa or cousous, roast veg and salad veg. You will find it is harder work being vegan but worth the effort.

[Mark85]

It is all about chopped salads for me. I got into from a Jamie Oliver programme on telly. I think the main difference is that instead of having big soft lettuce leaves alongside filling, in a chopped salad, your textures and flavours are more mixed in together. Crunchy lettuces like little gems work best.

I like to use the following ingredients:

2 Little Gem lettuces - chopped quite small: half an inch squares.
Handful each of Basil and Cress
1 Pepper
1 Red/Green chilli - this is best really finely chopped
1/2 Red Onion or a couple of sticks of spring onion - very thinly sliced, you don't want to be eating a big piece of this
1/4-1/2 of a cucumber - the trick here is to peel it and scoop out the gooey middle bit so your salad isn't soggy.

Another trick is to really shake your salad leaves and wet ingredients in a colander before using them since the drier you get it - the more crisp the salad tastes and the longer it will stay fresh tasting.

That is basically the base and then you can add different flavour ingredients on top of that. Here are five that I have tried:

Boiled egg, black olives and can of tuna
Thick sliced ham and sweetcorn
Pieces of roast chicken and jalapenos
Cheese, avocado and walnuts
Salmon (red tinned in mayo or preferably fresh) and potatoes.

The next step is the dressing. Even a good quality, £3 bottle of extra virgin olive oil can be nice on its own but you can jazz it up with a bit of vinegar and mustard or even just a splash of lemon juice. Ground sea salt and a bit of pepper always go well too - especially the salt with the wetter salad ingredients like lettuce and cucumbers if you use any.

If you make a bit of plain salad in bulk then always wait until the last moment before adding toppings and dressing. Also, if possible, you should toss the salad when you apply the dressing to really get it mixed in.

I also dislike the majority of shop bought tomatoes. If I do actually get nice flavoursome ones - I prefer to eat them on toast or on their own with a bit of salt. I think they are often like bananas in fruit salad in that it seems like a good idea but there is no way to add them without making everything soggy.

[NocturnalInsomniac]

(Original post by Nav_Mallhi)
I'm a vegetarian too and here is a good website that gives you tips on gaining weight
http://www.wikihow.com/Gain-Weight

What about gaining muscle (but putting on minimal weight ) for a vegetarian? I cant cook fancy stuff yet, I normally have one of these:

Breakfast

Cereal
Beans on toast
Mushrooms, egg, tomato, 1 hash brown

Lunch

Sandwich with vegetables and coleslaw
Fruits
Pot noodles
Pre workout shake
Post workout shake

Dinner

Random curries and rice
Pasta
Nachos

How do I make it better? And how often much white bread/cheese should I eat in a week? (gonna try to switch to brown bread)

[Nav_Mallhi]

(Original post by NocturnalInsomniac)
What about gaining muscle (but putting on minimal weight ) for a vegetarian? I cant cook fancy stuff yet, I normally have one of these:

Breakfast

Cereal
Beans on toast
Mushrooms, egg, tomato, 1 hash brown

Lunch

Sandwich with vegetables and coleslaw
Fruits
Pot noodles
Pre workout shake
Post workout shake

Dinner

Random curries and rice
Pasta
Nachos

How do I make it better? And how often much white bread/cheese should I eat in a week? (gonna try to switch to brown bread)

Your diet seems quite good but you should try to inculde 5 portions of fruit and veg in your diet. The consumption of rice, pasta and noodles will surely help you gain weight but to gain muscle you should eat high-carb products and work out as well. This will ensure that the carbs are not converted into fat and stored but instead are being used to gain muslce.
Plenty of water will also help you keep hydrated during your workouts. Do you eat a lot of sweet stuff e.g. chocolates and deserts? There's nothing wrong in eating them but make sure that you don't eat too many. Actaully, recently in the news there was an article about how eating chocolate few times a week was good for you because it satisfies your sweet tooth instead of cravings.
Snacking is also not bad on the ocndition that you snack on healthy products such as dried fruits and nuts.
You should definately swap to brown bread for the obvious reason that it is healthier. Like I said before, bread is very high in carbohydrates and it's good in providing energy. If you assume that you need lots of energy and the calories of bread will be burned off then there is nothing worong with eating bread. Cheese is a dairy product and high in fat compared to most things but it's good for you as long as it's consumed in moderation. To gain weight dairy products such as cheese, milk, cream and yoghurt are essential.
Hence, making small changes to your diet and regular workout will assist you in gaining muslce and minimal weight.
Hope that helps x

[Antiaris]

(Original post by NocturnalInsomniac)
What about gaining muscle (but putting on minimal weight ) for a vegetarian? I cant cook fancy stuff yet, I normally have one of these:

Breakfast

Cereal X
Beans on toast (Complimentary amino acid profiles, if a tad high in sugar)
Mushrooms, egg, tomato, 1 hash brown (Up the egg)
Omelette
Greek yogurt, berries and walnuts
Meat substitutes
Whey protein, oats, berries, milkshake. Maybe some kale in too?

Lunch

Sandwich with vegetables and coleslaw (Make sure that fillings and the like have fair amount of protein!)
Fruits & Nuts maybe?
Pot noodles @__@. No. X
Pre workout shake
Post workout protein shake (Just to reiterate)



Dinner

Random curries and rice (Please make sure that you use some high protein something in here, be it Quorn or Tofu, more protein than rice)
Stuffed Portabello mushroom (A surprisingly high protein count, but needs something like cheese for a complete amino acid profile)
Omelette
Souffle
Low fat Feta salad
Nut loaf
Bean load (Which is the equivalent of one stop beans on toast really if you check the ingredients
Pasta (Take the curry and rice rule here, no skimping on the protein!)
Nachos X

How do I make it better? And how often much white bread/cheese should I eat in a week? (gonna try to switch to brown bread)

I'd say... maybe not quite there.

You need a LOT more protein if you are looking to gain muscle, and whilst high carb is advisable in weight training this is a tad too far on the scale.

I've highlighted the already good options, and I'll add a few too. Are you vegetarian or pescatarian? Fish would help if you can manage it. Dairy is needed, or something similar. (Greek yogurt)

[NocturnalInsomniac]

(Original post by Nav_Mallhi)
Your diet seems quite good but you should try to inculde 5 portions of fruit and veg in your diet. The consumption of rice, pasta and noodles will surely help you gain weight but to gain muscle you should eat high-carb products and work out as well. This will ensure that the carbs are not converted into fat and stored but instead are being used to gain muslce.
Plenty of water will also help you keep hydrated during your workouts. Do you eat a lot of sweet stuff e.g. chocolates and deserts? There's nothing wrong in eating them but make sure that you don't eat too many. Actaully, recently in the news there was an article about how eating chocolate few times a week was good for you because it satisfies your sweet tooth instead of cravings.
Snacking is also not bad on the ocndition that you snack on healthy products such as dried fruits and nuts.
You should definately swap to brown bread for the obvious reason that it is healthier. Like I said before, bread is very high in carbohydrates and it's good in providing energy. If you assume that you need lots of energy and the calories of bread will be burned off then there is nothing worong with eating bread. Cheese is a dairy product and high in fat compared to most things but it's good for you as long as it's consumed in moderation. To gain weight dairy products such as cheese, milk, cream and yoghurt are essential.
Hence, making small changes to your diet and regular workout will assist you in gaining muslce and minimal weight.
Hope that helps x

Sorry, I worded that badly...I meant that I dont want to put on any weight at all. I could do with losing a bit of flab off my tummy although the main priority atm is gaining muscle. Agree about fruits...but not sure what you mean by 5 portions of vegetables? And does that mean I should try and eat carbohydrates on the days I'm working out(4 times a week), rather than other days? No, I dont eat sweets much...it wouldn't work for me because I tend to eat a lot of anything once I start But I do eat a few ready made sandwiches that you get from Sainsburys etc...just wondering how many of those containing cheese (and tomato or other vegetables) is it ok to eat in a week? And would a packet of brown bread a week be ideal? I tend to do 15-20 on the treadmill on every session. Thanks a lot

[NocturnalInsomniac]

(Original post by Antiaris)
I'd say... maybe not quite there.

You need a LOT more protein if you are looking to gain muscle, and whilst high carb is advisable in weight training this is a tad too far on the scale.

I've highlighted the already good options, and I'll add a few too. Are you vegetarian or pescatarian? Fish would help if you can manage it. Dairy is needed, or something similar. (Greek yogurt)

So beans on toast would be fine twice a week? And what about vegetarian sausages?...I get them from either Iceland or Asda. I'll try to switch to butter for the sandwich fillings. I'll try to get in Tofu and Quorn...but does simply stuffing the curries with vegetables not give any protein at all? If not, what can I put in pasta? and should I avoid the nachos? Whats bean load?

So should I try and have the carbohydrates/cheese on the days I'm working out (4 times a week), rather than others? I'm vegetarian and I have a pint of milk with cereal every morning...should I up that?

[Antiaris]

(Original post by NocturnalInsomniac)
So beans on toast would be fine twice a week? And what about vegetarian sausages?...I get them from either Iceland or Asda. I'll try to switch to butter for the sandwich fillings. I'll try to get in Tofu and Quorn...but does simply stuffing the curries with vegetables not give any protein at all? If not, what can I put in pasta? and should I avoid the nachos? Whats bean load?

So should I try and have the carbohydrates/cheese on the days I'm working out (4 times a week), rather than others? I'm vegetarian and I have a pint of milk with cereal every morning...should I up that?

Gonna give the rundown.

Probably the best advice would be to read the nutritional information of the things you buy. General guidance for muscle growth is 1.8g-2.0g of protein per lbs body weight. Yes, difficult with being vegetarian. Aim for protein to be ~30% of your daily calories.

Next is complete proteins. Protein is made of multiple amino acids. To get the full benefit you need an even balance of all of the amino acids. The most perfect protein in normal diets in egg (breast milk otherwise but I hope you don't go that way), which works for you. Other vegetarian protein foods tend to be high in some amino acids, low in others.

Combos are;

• Bread and Beans
• Pasta and Beans
• Rice and Beans
• Portobello mushroom and cheese
• Try different TYPES of beans please! And chickpeas!
• Something else and beans, it's good :/

Once again I'd say you are going to need to aim at things like Quark (German low fat soft cheese), Greek Yogurt and Eggs. You will need to eat a boatload of other foods otherwise as these have very good protein.




Most veg aren't too good on the protein front sorry. Aubergine for example only has 1g of protein per 100g.



Bean load is me misspelling bean loaf.



No Nachos.



Switch cereal for porridge, cereal tends to have too high a sugar count and porridge is a good low glycemic index.



High GI foods mainly after exercise, eat carbs on work out days. Don't go overboard on the cheese as it is still very high in the fat department (Fat doesn't make you fat though! Just high levels of palmitic acid aren't advisable for health![Except Quark])



For the pasta, if you have it, use some sort of high protein food in the sauce, in considerable amount. Work by the italian method. If it is the pasta that you are showing off, like the very best handmade, have it just with olive oil and butter. If it is the sauce you are showing off (which is what you should be aiming for to maximise protein) you have as little pasta as possible, but it is there to hold the sauce. Meat subbed bolognese, curried boiled eggs, etc.*

*Carbonara is a very clever sauce in this regard. Fry some portobello mushrooms, put to side. Begin pasta. Whisk a couple o' eggs with a tbsp of milk. When pasta is ready, drain, leaving a little water. Put heat on minimum flame. Put pasta back in, stir in eggs, the stir! Don't let the eggs scramble! Very low heat mind you. Throw in a little cheese, pecorino or parmesan so you don't need much. Carry on stirring until smooth, throw in mushrooms, serve!


I hope all goes well!

[Gallium]

(Original post by Antiaris)
Gonna give the rundown.

Probably the best advice would be to read the nutritional information of the things you buy. General guidance for muscle growth is 1.8g-2.0g of protein per lbs body weight. Yes, difficult with being vegetarian. Aim for protein to be ~30% of your daily calories.

Next is complete proteins. Protein is made of multiple amino acids. To get the full benefit you need an even balance of all of the amino acids. The most perfect protein in normal diets in egg (breast milk otherwise but I hope you don't go that way), which works for you. Other vegetarian protein foods tend to be high in some amino acids, low in others.

Combos are;

• Bread and Beans
• Pasta and Beans
• Rice and Beans
• Portobello mushroom and cheese
• Try different TYPES of beans please! And chickpeas!
• Something else and beans, it's good :/

Once again I'd say you are going to need to aim at things like Quark (German low fat soft cheese), Greek Yogurt and Eggs. You will need to eat a boatload of other foods otherwise as these have very good protein.




Most veg aren't too good on the protein front sorry. Aubergine for example only has 1g of protein per 100g.



Bean load is me misspelling bean loaf.



No Nachos.



Switch cereal for porridge, cereal tends to have too high a sugar count and porridge is a good low glycemic index.



High GI foods mainly after exercise, eat carbs on work out days. Don't go overboard on the cheese as it is still very high in the fat department (Fat doesn't make you fat though! Just high levels of palmitic acid aren't advisable for health![Except Quark])



For the pasta, if you have it, use some sort of high protein food in the sauce, in considerable amount. Work by the italian method. If it is the pasta that you are showing off, like the very best handmade, have it just with olive oil and butter. If it is the sauce you are showing off (which is what you should be aiming for to maximise protein) you have as little pasta as possible, but it is there to hold the sauce. Meat subbed bolognese, curried boiled eggs, etc.*

*Carbonara is a very clever sauce in this regard. Fry some portobello mushrooms, put to side. Begin pasta. Whisk a couple o' eggs with a tbsp of milk. When pasta is ready, drain, leaving a little water. Put heat on minimum flame. Put pasta back in, stir in eggs, the stir! Don't let the eggs scramble! Very low heat mind you. Throw in a little cheese, pecorino or parmesan so you don't need much. Carry on stirring until smooth, throw in mushrooms, serve!


I hope all goes well!

need to brush up on your nutritional information mate

[NocturnalInsomniac]

(Original post by Gallium)
need to brush up on your nutritional information mate

was that addressed to me or him? I'll be the first to admit my diet needed a major overhaul lol

[NocturnalInsomniac]

(Original post by Antiaris)
Gonna give the rundown.

Probably the best advice would be to read the nutritional information of the things you buy. General guidance for muscle growth is 1.8g-2.0g of protein per lbs body weight. Yes, difficult with being vegetarian. Aim for protein to be ~30% of your daily calories.

Next is complete proteins. Protein is made of multiple amino acids. To get the full benefit you need an even balance of all of the amino acids. The most perfect protein in normal diets in egg (breast milk otherwise but I hope you don't go that way), which works for you. Other vegetarian protein foods tend to be high in some amino acids, low in others.

Combos are;

• Bread and Beans
• Pasta and Beans
• Rice and Beans
• Portobello mushroom and cheese
• Try different TYPES of beans please! And chickpeas!
• Something else and beans, it's good :/

Once again I'd say you are going to need to aim at things like Quark (German low fat soft cheese), Greek Yogurt and Eggs. You will need to eat a boatload of other foods otherwise as these have very good protein.




Most veg aren't too good on the protein front sorry. Aubergine for example only has 1g of protein per 100g.



Bean load is me misspelling bean loaf.



No Nachos.



Switch cereal for porridge, cereal tends to have too high a sugar count and porridge is a good low glycemic index.



High GI foods mainly after exercise, eat carbs on work out days. Don't go overboard on the cheese as it is still very high in the fat department (Fat doesn't make you fat though! Just high levels of palmitic acid aren't advisable for health![Except Quark])



For the pasta, if you have it, use some sort of high protein food in the sauce, in considerable amount. Work by the italian method. If it is the pasta that you are showing off, like the very best handmade, have it just with olive oil and butter. If it is the sauce you are showing off (which is what you should be aiming for to maximise protein) you have as little pasta as possible, but it is there to hold the sauce. Meat subbed bolognese, curried boiled eggs, etc.*

*Carbonara is a very clever sauce in this regard. Fry some portobello mushrooms, put to side. Begin pasta. Whisk a couple o' eggs with a tbsp of milk. When pasta is ready, drain, leaving a little water. Put heat on minimum flame. Put pasta back in, stir in eggs, the stir! Don't let the eggs scramble! Very low heat mind you. Throw in a little cheese, pecorino or parmesan so you don't need much. Carry on stirring until smooth, throw in mushrooms, serve!


I hope all goes well!

Those sound good. And lol I dont think I could make a bean loaf, seems hard. I didn't understand the bit about the italian method? I only use some sauce anyway, no olive oil or butter.

Unfortunately carbonara isnt vegetarian. And thanks for the suggestion, I'll try that out.

And one final question What non-carb main meals do I eat on non workout days?...the stuff mentioned arent filling at all