Just a brief introduction and a question. I'm a 20 year old student, currently studying in Los Angeles. Until a year ago I would still consider myself a boy, but I discovered the wonderful world of rugby and everything changed. Rugby has turned my whole world upside down and fundamentally changed my perspective on life, success, and especially hard work.
I am currently spending the summer away from home, working and training in rugby. My goal is to put on about 30 pounds in the next 8 months. While I have been very disciplined in my training and lifting, my diet is very haphazard. I only eat when it is convenient, and never quite enough to be putting on the pounds I need to achieve my goal.
Anyone have advice on how to establish a dietary routine for weight gain?
Thanks, and a special shoutout to all the ruggers out there!
Find things that are easy to eat, i.e. soft foods such as white rice, pasta and white bread, and burgers rather than cuts of meat. The extension of this is to drink liquids, it takes some effort but basically when you get used to drinking milk like it's water you can quite easily be consuming far more calories than you were before, in particular take chocolate milk and add whey-protein r other supplements if you like and add honey if you can stand it. You will be making more trips to the toilet, have one or two meal times and between your nearest bowel movement and your meal, or 1 hour (whichever is shortest of the two times) you should avoid drinking milk. Have a very large meal and eat as quickly as you can because afer twenty or thirty minutes you will start to notice you are full. Wash this down with more milk. If you find it difficult to eat several small meals a day in addition to these large meals, then you can still eat confectionary, again the softer and the faster you can consume them the better.
Basically to gain weight you don;t need to make eating a routine so much as you need to make it a habit.
Thanks. This gives me a good place to start.
I see what you are trying to do as having three elements: diet, rest and training.
Do poorly on any one of them and it becomes the limiting factor.
For diet, there is no getting around it; you have to devote more time out of your day to procuring food and eating it. For me it's a huge pain in the ass but I force myself to do it.
Up your intake by eating a combo (fat/carb/protein) meal every three waking hours. Concentrate your carb intake around your training times so you'll have plenty of energy during and recovery after.
Sometimes if I am hungry at bedtime I'll have a protein shake before bed with some peanut butter (I go through a jar of PB in a week, PB is your friend here)
You can also try to GOMAD diet (a gallon of milk a day). I've never tried it but I heard it works.
Thanks for the tips!
I've read that eating directly (right after training) really allows you to take up everything in the food. I've talked about some of the heavy rowers (the lightweights are like girls when it comes to weight) from my rowing club, and they apparently live by a couple of rules:
1: Eat as much as you can after training
2: Eat extremely regularly (every three hours seems about it)
3: Carbs pretraining, protein posttraining.
4: Make sure you have enough vitamins! Couple of these guys eat red hot chili peppers because they are BOMBS of vitamins.
5: be careful with anti-oxidants when putting on bulk. Yes they are healthy. Yes you should take in a lot when you have acquired your target bulk. The thing is: they prevent muscles from getting destroyed. Sounds good, but isn't. Growing muscle is all about destroying and rebuilding. If you have a lot of anti-oxidants, you will recover much quicker, but have less benefit.
Just be sure to pack them right back in when you achieved your bulk, because they are very important!
Hooray for rugby by the way. I don't play anymore, but applaud anybody who does! Good luck.
(the lightweights are like girls when it comes to weight)
Hey watch it! I used to row lightweight, lol.
But you are right. I weighed in at 142 lbs. once (at 6'-2"), and I remember the officiating coach looked at me and said "that's too light, son".
Hahaha......i was more aiming at the 'talking about your weight all day long like nothing else matters like a girl'-part. When your in the shower with the real athletes (i'm not one of them) you really see the difference between the lights and the heavy's. The lights only talk about their weight and fat percentage, the heavy's only talk about food, split times, and how the light's are pussies.
Oh well, there will always be bitching both ways when you can't really compare the classes. Still is very funny!
I saw this ditty years ago in the Princeton boathouse:
Sing this to the tune of "Silent Night":
flex for us, oh you studs,
'round yon virgin lightweight guy,
don't you whimper, don't you cry,
someday you will be straw--ong!
turning the freshman girls on.
Hahahahhaa.......i will definitely tell my buddy about this. Last night i had my first sculling instruction at the same time of one of the lighty's, and my heavy buddy just couldn't stand that he didn't dip himself his first try...... i found it rather obnoxious myself too.
In the shower i found out that it wasn't really his first try, and that he dipped himself first time too. Cheater.... hahahah
Haha this reminds me of the forwards (heavy guys) and the backs (lighter guys) on the rugby squad, except we're all peers. The dynamic is always priceless, and the smack talking goes both ways! And yes, us big guys never shut up about food.
It's hard to believe, but competitive strongman Terry Hollands (http://www.youtube.com/watch?v=J1GXSncaI-w) used to be a back in rugby, and now weighs around 29 stone (~400 lbs). You don't want to be as big as him even if you could be, but take it as something of an inspiration.