posted Mon, 06/12/2017 - 21:13
6844
+ 1 Real Problem...Looking for a Real Solution
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I work from 6am-3pm 5 days a week, I totaled my vehicle in February, consequently I am on a bike. I work as a grocery manager at a huge national retail, it's a good gig. Problem is, I have to bike 8 miles to work at 5am and 8 miles home at 3pm. That puts me occupied from 4am-4pm with zero time to scarf some much needed calories. My diet is my biggest problem, and I am a hardgainer to boot being an ex-MMA fighter and wrestler. Can somebody give me some real solutions without spending $20 a day on Quest bars? This is easily my biggest hurdle to gaining weight. I will be driving again by November, but until then, WHAT THE FUCK SHOULD I DO??
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Start and end your day with beef. Ground is fine but steak is better. Also eat the right protein for the right time, eating again in a couple hours? Opt for tuna, chicken, or eggs as they metabolize quicker. Can't eat for another 4 hours? Red meats, more fat to hold you over. If you're working at a grocery and you get any kind of discounts then you should be set for stocking up or even just grabbing a bag of rice cakes and a roasted chicken, packs of yogurt, and my favorite on the go: can of tuna with balsamic vinegar on it. If you can hit 5000 cals a day and at least 300 grams protein you will reach your goals. Good luck my bro!
It is always possible to gain weight. I couldn't gain an ounce through out my teens and up to like age 22. I did the research and put air of work into eating in mass quantities and eating the correct food. I dedicated myself to it and forced food until I almost threw up. 4500 calories is a lot but if the bike ride is taking away from your calories then you need to replace the calories that are being lost. It may suck and you may want to throw up but it's well worth it. Highschool I was 140. Currently off cycle i sit at 208. It's possible!!
One of my friends mixes whey,natural peanut butter,honey and puts it in a zip lock bag.This makes it very easy to carry.When it come time to eat he simply cuts off one end and squeezes the mix into his mouth like a pastry bag.Good protein,good fat,and good carbs all in a bag.It also taste pretty good.For more carbs you can also add Muesli cereal,dry oats or shredded wheat.
As an ex-MMA guy/hardgainer I feel your pain!
Purely by way of general food discussion...... Fuel the muscle with regard to energy expenditure for the relevant type of activity; with easy to carry nutrient-dense foods, before and after. My on-the-go pack would include nuts (primarily for fat) for endurance type movement and dried fruit for higher intensity stuff. Nuts are amazing pre/post bicycle/run/jog/swim etc., you got carbs for any high intensity/hill climbs etc, you got fat for endurance/distance and you got fibre too - super food
In general, in work at a desk or for break will always be real whole food pre-cooked meals.Surely you get a break?
Grocery manager that cannot eat... pretty ironic!
So I have been able to cut down to riding 16 miles 4 times a week with help from coworkers, so thats a little better. The gym is only about 1.5 miles round trip. I haven't started my cycle yet, I am still dialing in my diet, but I am consistently cracking 3000 cals and 200g protein daily. I train 6 times a week with the split being chest/tris/shoulders, back/bis, legs/abs all 2x a week with one day of rest.
Uber would cost my $140 a week, I can't afford that right now. This is just my situation until November when I can reinstate my insurance. I simply have to eat enough to balance everything out, which unfortunately is easier said than done.
What's your current weight? Are you up, down or maintaining? 6 times per week, plus the bicycle, isn't too much is it?
What are your foods?
What's your fluid intake?
This post makes me perturbed.
First of all, there are no problems only solutions.
Second, what are doing ? Seriously, what are you doing now aside from working? Goals? Training? You do not even state the distance you need to ride to get to the gym to train, when, and how. Existing diet? Supplementation and gear usage?
With so little to go on, Ill do my best. First I would agree with member GROWMORE below when he stated
" It's frustrating to hear people describing themselves as hardgainers when you obviously don't eat enough even when you have the time."
I would have to completely concur.
As per problems.....we are supposed to believe that no one you work with could offer you a ride to work? Ever try Uber? Thirdly, you have a bike so that's better than walking it, anyway. Transportation is not the issue. Your lacking diet is.
Regardless of transportation you work at a national grocery retail! So your access to the freshest foods are second to only the farmer himself.
Do yourself a favor and really research proper diet .
All the information is everywhere. Like every successful bodybuilder. You must research, plan, prep, prepare, and pack your meals. Regardless of your transportation, regardless of anything. You state that you have " zero time to scarf at work". Well its time to go from zero to hero, find a way, find the time, make it happen, there are no problems.
I havent started my cycle yet, but I will in a couple months. I want to get the details like my diet in check first, but my cycle will be laid out in the logs page with goal. I ride about 20 mile a day, 16 round trip to work, 4 round trip to gym. That is only 5 days a week. I am getting in 4000-4500 calories a day, about 220 grams protein. I do get rides occasionally, average once a week, sometimes twice...only when the weather is bad enough. I am beginning to research, part of which is asking for advice here. I hope this info helps. I am just worried about how counterproductive this commuting will be to when I cycle. The good thing is my body is more accustomed to this than a heavy training regimen. I have moved to this split:
Monday-Chest and Tris
Tuesday-Back and Bis
Wednesday-Shoulders and Abs
Thursday-Legs
Friday-Upper Body Compound Exercises
Saturday-Lower Body Compound Exercises
Sunday-Off
Hope this info helps.
Thanks for the info. So you are eating 4000-4500 calories now? How? Are you packing this with you on your bike ride already? As per your workout, are you not doing compound movements early in the week?
Nutrition is nutrition is nutrition, which why I say seriously, do your own research. Advices, if you are seriously concerned with the transportation look into ride sharing/lyft/ uber etc.
Second, bodybuilding and alcohol don't mix, neither does alcohol and bike riding. Things to consider.
As per training , my advice would be to follow H.I.T. style coupled with the Positions of Flexion protocol. Hard , heavy, and fast workouts. Second, and always. REAL FOOD! And not the typical chicken and rice and egg whites . You simple need more real calories. Yams , sweet potatoes, and potatoes in general needs to be a staple. Nutrient dense long release root vegetables providing sustained calories to fuel your body while preserving muscle mass. Instead of the skinless boneless chicken breasts, opt for a more calorie friendly roasted whole bird or rotisserie. Go for high calorie , moderate fat red meat. 80/20 ground is perfect and cost friendly. Meat and potatoes needs to be your go tos. If you can get up early. Try and get two whole meals in you before you leave and slam a shake the second you get off the bike. Not just BCAAs or Whey Isolate but a meal replacement with lots of carbs or dare I say a weight gainer shake. Even pasteurized egg whites mixed with old fashioned oats blended would work. That should be a staple. You are surrounded by fresh whole food your entire day which is terrific. Planning and focus is essential achieving your goal. Good luck, I hope my two cents helps.
List of Cheap & Easy nutrition eats:
Eggs - hardboiled, scrambled, fried, egg-salad. They are cheap & versatile
Sardines - great protein, rich in omega's...low mercury content
Tuna - see Sardines. Higher mercury content.
Bacon - make at home. Bring with you.
Nuts
Nut butter - almond or peanut
Oatmeal - make your own at home, and bring it with you. Add chia seeds and/or hemp seeds.
Cream of Rice - if you got microwave at store, easy to make. Add chia seeds and/or hemp seeds.
Rice (the 90 second microwave variety) - again you'll need a microwave.
Bananas
Apples
Chicken - lots of good advices already provided on this meat.
Veggies - spinach, broccoli, etc. already mentioned by others
Sunday, or whatever day you have off. Cook a shitload of chicken, rice, potatoes, quinoa, all that good stuff. Buy bags of veggie steamers, broccoli, brussell sprouts, whatever. Invest in tupperware and pack up several meals for each day. Dude. I eat all day long and im a freaking tightwad with money so I hate being hungry and have to buy anything. I have a big ass pink lunch bag that started life as my wife's cooler but I claimed it as it was the only thing that could carry all my shit. Anyway, im sure you have a microwave somewhere. Heat that shit up during the day and chow. Or eat it cold. Whatever u like. Ive found I like salmon better cold anyway. Point is you can make a lot of food for a reasonably low cost and divvy it up into meals that spread out through the week. Throw that stuff in ur bag and off you go. Btw, my schedule is similar to yours. I have to train at 4am. Do what we gotta do.
Hardgainer is just an excuse for people who dont eat right, being x mma and wrestler also has nothing to do with your diet. Plain amd simple you are not eating enough to sustain your body. I also had an excuse of hardgainer and all my life I was 110-140. I am currently 212 at 5' 6."Once I stopped the excuses I blew up.
Agreed. Saying hardgainer is my way of saying that I am transitioning from one method of training I am an expert at to a totally different method that I am a novice at. It is just outside of my norm, but I am learning and changing.
NotNatural23Eat some of the food that you have at your job. lol. I take RTD but I find them on sale or clearance. I don't pay more then 1.50 a piece for them and they are 40 grams per serving. Not the best protein but when I am at school for 8 hours a day they save me from eating bad and spending 10 dollars just to eat healthy every meal. The RTDs never need to be cold either. Or take some protein in a blender bottle and mix at work.
Buy:
3lbs of ground beef,
3lbs of ground turkey/chicken,
3lbs of what ever the fuck ground meat you want!
Spices, herbs stock cubes whatever.
3lbs of vegetables (I like sweet corn and broccoli)
5lbs of sweet potatoes
Bang the potatoes into boiling water, microwave whatever is easiest, cook till edible then mash.
Throw the meat into a pot/pan brown it off, add the relevant spices and herbs throw the vegs in with the potatoes. Leave it to simmer for an hour or 2 (you can go trim your vagina at this point since you're a hardhainer).
Portion the slop into tupa wear containers, blend each portion into an even smoother slop. Back into the container, freeze.
Now take that stuff out of the night before, in the morning it'll be ready to go, throw it into the microwave and nuke it for 10 minutes. Pour the slop into a thermos and enjoy the growmore signature slop throughout the day. To be honest the weights are all made up but you get the point, throw it all together!
It's frustrating to hear people describing themselves as hardgainers when you obviously don't eat enough even when you have the time.
"It's frustrating to hear people describing themselves as hardgainers when you obviously don't eat enough even when you have the time." -
Truer words were never spoken.
RustyhookerChicken bro. Chicken tenderlings in frozen section. Wont go bad and full of protein. You see how small they are so grab a few. Lil bbq dippin sauce and keep rolling.
Tupperware is your best friend. Brown rice, broccoli, chicken/beef/pork. Weight out for 7 meals. 7 meals make 7 small snack sized portions.
Creative with spices in kitchen to keep from boredom but still salt in check. Honey sauce, gravy, italian, asian etc....control the salt but get flavor.
Best Reply in my opinion. I'll have to try this.
I chug egg whites at work and lick peanut butter off the tablespoon. Preloaded containers I make each morning. Takes about 30-45 seconds to consume.
peekyblinderway to go bro
It's a lot cheaper than quest bars is the point
peekyblinderyer i get ya point
peekyblindersort a gym out at work and eat like fuck
X2...set up a crock pot at work...good idea. He gonna have eat big...lol..to offset them biking miles...eeek
You, my friend, hit on the WHOLE FUCKING POINT I WAS TRYING TO GET ACROSS. How do I eat enough with hardly any time to offset 20 miles a day on the bicycle???
Hydration is going to be key, too. Camel Packs are helpful...plus I'd alternate between water and gatorade...your goal will be 2 gallons and maybe 2 more quarts per day...
Protein...even at 1.5g/lbs of body weight your goal would be 286g...so I'd just shoot for 300g. I'd keep fats around 120g of healthy oils and foods like avocado, etc. I'd say carbs could get up into the 300-400 range to begin with...then if you're burning that amount up and needing more...you're gonna need a dietary consult...lol...idk how aerobic your bike ride is gonna be but if you're hitting a target heart rate for even 10 minutes each way...you're gonna need some gummi bears...lol
Years ago...1985-86...I saw this guy riding a ten speed with some kind of motor on it...it was small...maybe a chainsaw motor...but it helped that dude pedal less and go faster..."food for thought" no pun intended...
As far as diet goes, you'll have to load up on quite a few carbs per day...maybe a mix of low glycemic index carbs and a pasta/bread mix...time these carbs to where you're on the bike about 3-5 hours after ingestion...metabolized food hits around 4 hours....
peekyblinderif he can start storing food at work each day take small amount at a time buildup stash of food and train one body part a day work out during lunch,then can take time on way home and thats cardio ,if you want it bad you will find a way,they do in prison
I'd get another car...why u have to wait so long?
DUI car insurance...old legals from before I got sober. I'll be good to go in November.
Dui?
Oh yea...gracias...
Just a guess haha
Good guess bro lol
Haha, nothing out of the ordinary