22 replies to this topic

[rAdGie]

hey im looking into getting into shape, im not super serious but when i do go to the gym i try hard and put the effort in i want to bulk up but i dont wana get fat, just wondering how the best way to go being sci n all, if the protein shakes etc constipate you or make you the opposite any tips would be great, thanks

[knightrider]

Bulking up, you basically want to consume more calories like 3000 - 4000cals a day or your body weight in lbs and times by 20. Eat lots of carbs because thats where your explosive energy will be needed for exercise. Don't eat crap fatty foods, stick to lots of chicken, fish, veggies, pasta etc, eat more in the day like 4-5 meals a day, eating regularly will trick your body not to store fat, yes you want to bulk up but not bulk up the wrong way, and don't forget breakfast! You'll also need lots of protein because that's the stuff that helps your muscles grow, so eat 1g per lb of bodyweight, so if you're 180lbs consume 180g. Fish is high in protein, you can buy protein bars and shakes if you have to. Whey protein is good too so get some.

When in the gym you'll need to lift big, you want to do like 3-4 sets and anything between 3-6 reps with whatever weight you are lifting, make sure you kill your muscles maybe get a buddy to help you with an extra 1 or 2 reps, that helps too. You don't want to be doing 3 sets and 8-12 reps with a light weight, you won't gain. As for not getting too fat, do some cardio but don't do too much or you will burn those precious calories/carbs that you'll need for lifting plus you won't bulk up if you're doing cardio, just stick to a 5-10 min cardio warm up before you hit the weights. Rest is king, don't over work a certain muscle group like doing the shoulders and triceps every time you're there. Also rotate your training program, eg, so instead of like back and shoulders on a Monday one week, a couple of weeks later do it on a friday but mix it up, so do back and triceps instead, it a good trick, shocks the system lol. Rest is when your muscles grow, they need to repair from the torture you gave them so drink lots of water and remember eat eat eat. Don't work out every day or you're wasting your time.

As for the protein shake dilemma haha, well that can be tough but i know what you mean, look for those protein bars and eat lots of chicken and oily fish, tuna is good also.
Just remember not to do too much cardio.

Good luck fella.

[Scrappy]

hey im looking into getting into shape, im not super serious but when i do go to the gym i try hard and put the effort in i want to bulk up but i dont wana get fat, just wondering how the best way to go being sci n all, if the protein shakes etc constipate you or make you the opposite any tips would be great, thanks

How often do you work out? If you take protein and supplement and don't workout you get fat.. ymeating healthy has a lot to do with building muscle.. I've always taken creatine before my sci, just the cheap Walmart kind and you take 7capsules if ur over 150lbs.. now I have this creatine called kre-alkalyn 1500,only 2capsules a day. It's good for building muscle and helps your muscles heal faster after workouts and you don't really get sore and your lifting weight goes up more endurance and you see results fast like in a week!!! You'll start to notice pretty quick

[rAdGie]

thanks for the replies, i only go to the gym 2 times a week at the minute, chest and bi's tuesday and back,tri's and shoulders on thursday, i have to work around my brother to help me with weights etc so thats how it is at the minute i would like to squeeze an extra day in but i cant do it alone, as for the eating ive never been a big eater anyway so it will be quite hard for me to eat so much and i dont know how it will effect my bowel routine if you know what i mean

[rAdGie]

i might order protien bars or something similar to a shake, any suggestions?

[Tetracyclone]

thanks for the replies, i only go to the gym 2 times a week at the minute, chest and bi's tuesday and back,tri's and shoulders on thursday, i have to work around my brother to help me with weights etc so thats how it is at the minute i would like to squeeze an extra day in but i cant do it alone, as for the eating ive never been a big eater anyway so it will be quite hard for me to eat so much and i dont know how it will effect my bowel routine if you know what i mean

Justbeingme,
I too have difficulty eating enough, mainly because my personal cook quit. (me)
I use a rice cooker and brown rice to keep me in carbohydrates. This way it is always there to add to omelets, salads, whatever. Whole grains offer enough fiber to keep digestion ok. They also offer lots of vitamins and minerals that are processed out of pasta and such.

[The Black Vegetable]

I think protein bars are not good value for money,if you want to gain weight I suggest whey protein and perhaps add some powdered oats

[rAdGie]

im no good at cooking or knowing what to cook and eat, what foods do what for you etc, i like rice and pasta sometimes i have pasta tuna and sweetcorn in mayo but thats as far as it goes , i might look into a rice cooker, i want to put weight on but i dont want to get fat ie a bigger para belly

[Tetracyclone]

Seriously. If you do not learn to cook you will not be very healthy, long run.

[hisgirl0703]

My boyfriend who is a para T11.. Is too skinny and its hard to get him to eat.. ANYTHING.. he eats like a bird.. literally my 9 year old eats more than he does.. What kinds of food can I cook to help him... stop loosing weight #1 and #2 get the nutrition he needs?

[Tetracyclone]

My boyfriend who is a para T11.. Is too skinny and its hard to get him to eat.. ANYTHING.. he eats like a bird.. literally my 9 year old eats more than he does.. What kinds of food can I cook to help him... stop loosing weight #1 and #2 get the nutrition he needs?

Hisgirl,
This can be serious but it should not be your problem. It should be his. I suspect you have tried to talk to him about this, so the next step is an appointment with a nutritionist. It can help a lot to talk to someone outside your life. And yes, you should go with him, as concerned family.

[hisgirl0703]

He is probably the most stubborn person I know... getting him to be an advocate for his own care.. Is impossible...

[Tetracyclone]

He is probably the most stubborn person I know... getting him to be an advocate for his own care.. Is impossible...

Then it will not work four you to try to do the job. Be clear with him you simply wish to enjoy him for a bit before the illnesses he invites sweep him away. And try to be clear with yourself. We simply cannot fix others and do a pretty poor job with ourselves.

[JerseyBoy]

Protein=BFF
Drink plenty of water with it. Helps cool your system.
More weight less reps
Make sure u can finish your sets though.
Cardio is especially important for ppl with SCI seeing as our movement is significantly decreased compared to ABs that walk around all day.
Obvi avoid fried food, fast food...
Work out all muscles that work. Muscles work off each other n it'll look better too
Keep good form while lifting
Don't wait too long between sets, a minute max.
N be safe my dude

[rAdGie]

Protein=BFF
Drink plenty of water with it. Helps cool your system.
More weight less reps
Make sure u can finish your sets though.
Cardio is especially important for ppl with SCI seeing as our movement is significantly decreased compared to ABs that walk around all day.
Obvi avoid fried food, fast food...
Work out all muscles that work. Muscles work off each other n it'll look better too
Keep good form while lifting
Don't wait too long between sets, a minute max.
N be safe my dude

thanks, does eating lots of protein etc disrupt bowels etc if you know what i mean?

[JerseyBoy]

Protein=BFF
Drink plenty of water with it. Helps cool your system.
More weight less reps
Make sure u can finish your sets though.
Cardio is especially important for ppl with SCI seeing as our movement is significantly decreased compared to ABs that walk around all day.
Obvi avoid fried food, fast food...
Work out all muscles that work. Muscles work off each other n it'll look better too
Keep good form while lifting
Don't wait too long between sets, a minute max.
N be safe my dude

thanks, does eating lots of protein etc disrupt bowels etc if you know what i mean?

Normally it wouldn't make a big difference but with SCI it might. I think it might heat up ur body or if your eating a lot of meat as protein then your putting a bigger work load on yourself n might wanna consider increasing your fiber. But see how the protein effects you first. And you should definitely drink a lot of water to keep ur system cool n balanced. Coconut water n gatorade work too.

[rAdGie]

i dont eat loads of meat but try, and i dont drink water by its self i drink loads of juice i make up 90% water id say, i probably drink around 3 litres a day "liquid" inc cups of tea i try eat as much fibre as i can and protein where i can, fruit mainly apples and bananas, i dont want to go right out of my way to "body build" but want to make the most of what i can when i go to the gym and if i can eat or drink a few different or more things to help along the way then great

[Tetracyclone]

i dont eat loads of meat but try, and i dont drink water by its self i drink loads of juice i make up 90% water id say, i probably drink around 3 litres a day "liquid" inc cups of tea i try eat as much fibre as i can and protein where i can, fruit mainly apples and bananas, i dont want to go right out of my way to "body build" but want to make the most of what i can when i go to the gym and if i can eat or drink a few different or more things to help along the way then great

Given that you do not wish to make big changes, try adding protein powder to juice in a blender. You may like it. Buy a kind without sugar.

With all the juice you drink your sugar consumption is very high.

[rAdGie]

its robinsons fruit and barley no added sugar juice i drink so im not sure how much sugar is in it... what will sugar do?

[Tetracyclone]

Sugar is great- it gives quick energy, but you need lots of veggies and nuts and seeds and meat and just real stuff! If you drink only juices it is likely to kill your apetite for foods with a greater range of nutrients. Learn to like water, people.

[JerseyBoy]

Sugar is definitely good but just be careful your sugar intake isn't too high. You mentioned that you drink lots of tea which has sugar. Things start to add up.

Lk tetra said, water water water!

[rAdGie]

if i had to just drink water i would drink less liquid, water by its self is only tolerable if its nice and cold but you cant always carry a fridge with you

[JerseyBoy]

Lmao! Maybe try coconut water. Its quite healthy. Or homemade lemonade.