Why? It's actually science,you see the human body fall into three generic types:
1 - Endomorh , fattish more fat than muscle.
2 - Mesomorph - muscular, easy to build muscle and natural athelete.
3 - Ectomorph - thin,skinny, small boned, hard to gain muscle.
There may be cross mixture between body types. When people are young their metabolic rate is high.
It means the rate of burning energy while stationary ( not active,sitting around ).So eating 4 meals a day
may be alot you think but since your metabolic rate is high you burn off more energy than your body can store as fat and muscle.That does not mean you cannot gain weight.Eat more than you burn sure to gain.
So the trick to eat more of the right type of foods.Try 6 smaller meals at shorter intervals.Most weight gain supplements are milk based but the asian/chinese may be lactose intolerant ( lactose = milk sugar),unable to digest.Then generally you need foods that are not milk based but also high in carbohydrates,fat and protein.Like soy protein,like tofu or eggs, white meat,fish and chicken.Don't forget fruit and vegetables for vitamins , minerals and fibre to aid bowel movements.:bsmilie:
If you are working out,I assume it's weight traning then progressive increase in weights for your various body muscle parts exercises is essential for your muscle to grow.Not to mention proper rest and sleep for recovery from weight resistance training.Try to limit rest per set to about 60 seconds to 90 seconds as resting too long between exercise sets will not stress your muscles to grow, must keep them on their edge so to speak. Report back 1 -3 month
I am about same height as TS used to bodybuild ( iron pumper) for over 20 years doing 4 day
week routine.Not much success..ectomorph body..haha.( not heavily muscular ) Have stopped
since 2011 now old man.The pictures in bodybuiling magazines are all on steriods sorry to
say because they want to win. and many well known bodybuilders have died over the years.
Just do a search. FYI actors like Stallone used steriods when he made Rocky series and
still continue,he was caught bringing them when he visited Australia.Swhartzeneger of
Terminator fame admitted he used steriods when competing during Mr. Olympia days.
because he did not want to lose out when others are using it too.I think a recent
Hong Kong movie about to show during chinese new year about a boxer I suspect used
steriods the musculature is unmistakable.He won best actor for it BTW.
Still I respect him for the discipline he put into this character's role.I am also
a runner during iron pumping days,still run on weekends.Once a long distance runner
always remain one..wonder why I am not as muscular? :bsmilie: I had my time but looks
are not everything.
Because I am a runner I also understand about sports performance, running as well as
bodybuilding.You probably have heard about Lance something, multiple Tour De France
champion was exposed for drug taking and blood doping.
Now there is a scandal of coverup of drug usage by IAAF
( international amature atheletics federation).Why? Because
big money is involved. The millions of ordinary people who aspire to be like their
sports heroes. Sales of sports equipment,clothing and shoes.In bodybuilding the
sale of nutritional supplements is a multimillion dollar business.
Sadly young men are misled by these kind of cheating.You can build muscle only
so far naturally without drugs.
Ok back to topic..You can find info in sports performance books at Kinokuniya
Takashimaya about competitive cycling and online.No secrets.I thought you should
have learnt this in secondary school.:think:If you have studied biology
carbodydrates aka carbo are simply foods that are rich in carbo.It is the primary
food source your body convert to various sugars for fueling muscle for work as well as
other functions.When there is in excess the body convert it to fat to store like a
battery apart from fatty foods and oil.
Carbo foods like rice,bread,pasta,noodles ( not instant noodles as it contain some amount
of wax so need cook to very soft in order to digest)in terms of absorbtion.Fruits like
bananas a favourite of instant carbo food but not that instant.So practically foods
that contain starch.The really instant energy source is in the form of glucose
( a sugar) used in isotonic sports drinks and those used in hospitals.
The commercial glucose you can buy in supermarkets is "Glucolin".
In long distance sports like cycling the usual method before race is known as
carbo loading where you consume suitable amounts of carbo foods a few days or longer
to store as reserves in the form of fat.Similarly if you are a recreational cyclist
doing a long ride on weekends.Apart from carbo since you are an athelete or at least
a weekend one your vitamin and mineral intake should be higher than normal sedantary
people ( aka office worker).So a multi vitamin and mineral suppliment is recommended
but the con is if body cannot absorb most will be passed out as urine and very
expensive at that.:bsmilie: There is a supplement known as Creatine ( creatine monohydrate )
expensive leh over $60 for a bottle of 90 capules of white power.Creatine is well known
in bodybuilding. The muscle uses creatine for some function to easily help in the energy
conversion process to do work.Available from health and nutition shops that sell sports
nutrition.Use of creatine is not guaranteed so beware.If you want to save costs buy vitamins
and other supplements from australia
online ,it is a major producer.Prices are alot lower than retailers in sg. but beware
of customs restrictions on certain supplements like pre-steriods that are legal but may
not be in sg.
Still I would advise to stay away from those.Stay natural live longer.
Sorry in coffee shop? Kaya bread, roti prata, fried noodles, milo or horlicks drinks ( contain milk !).
Ah don't forget malay foods like lontong, mee siam,kuay lopays and mee reebus.
Also malay cakes.Indian food like kutu mayam. Curry puffs..chinese foods like
char kuay teow ,chui kuay and chai tao kuay to name a few..haha.
If you really need to take along then bananas and glucose drinks more practical.
Sorry for long post but truth need to be told.
You are right, if you are going for bodybuilding then minimising oily food goes without saying as
if you want to show better muscle definition.I forgot to say the carbo of choice is boiled potatoes with skin
bodybuilders pack in their "topup boxes".The pros before competition may use diuretics - drugs to force water out of the body in order to thin down the skin but it has it's side effects.Potaoes also got protein I think.