Got a puzzler for you - Tilted Forum Project Discussion Community

Easytiger · 11-02-2006, 11:34 PM

OK, I want to increase my muscle mass and gain some fitness. In an average week I do 3 sessions of taekwondo (a total of about three hours) as well as maybe an hour or two of swimming. I'm pretty aerobically fit, but I am as skinny as a rail (I'm 5'11" but only weight about 110lbs). Obviously, I want to build up some bulk.
Here's the tricky part. I live and work in a very isolated boarding school. I have no access to a weights room or gymnasium and I have almost no control over what I eat, since it's buffet-style food 21 meals per week. I also have limits to when and how long I can exercise for, because of the varying, unpredictable demands of my work.
So...what can I do? I will gratefully accept any suggestions.

hossified · 11-03-2006, 07:03 AM

eat.....eat....eat.........if you wanna gain bad enough, you'll figure out a way around your meal schedule.......

Siege · 11-03-2006, 04:19 PM

Toughie, but it can still be done.

Eat a lot. You mentioned buffet, which I assume means you can eat as much as you want. Take full advantage of that.

Body weight exercises; you can do a lot with body weight exercises. Some of the obvious examples are push ups and sit ups, but there are tons more that can be done.

Dumb bells; I assume that since you are at boarding school, you have your own room. If that's the case, there shouldn't be anything preventing you from getting a small set of dumb bells. That combined with your body weight exercises is a good start.

On a side note: 5'11" @ 110lbs is incredibley skinny.

Easytiger · 11-05-2006, 11:47 PM

Got a problem on the buffet part- you'd THINK you could eat as much as you want, but in practice, not a chance in hell. Boarding schools generally make or lose their profits in the kitchen, so they tend to cut back on the serving sizes or provide food that is as cheap and low-quality as possible.

Any suggestions on which body-weight exercises work well? I'm quite fond of sit-ups and push-ups; what else can I try?

soccerchamp76 · 11-06-2006, 08:51 PM

You could purchase some protein powders online or weight-gain powders online. Mix it in a water bottle and use that to supplement.

Siege · 11-06-2006, 09:09 PM

Quote:

Originally Posted by Easytiger

Any suggestions on which body-weight exercises work well? I'm quite fond of sit-ups and push-ups; what else can I try?

"Side" sit ups (imagine a sit up, but turn the lower half of your body to one side) work your obliques.

Planks and side planks do the same.

It all really depends on what parts of the body you want to work on.

Easytiger · 11-06-2006, 11:19 PM

Quote:

Originally Posted by Siege

It all really depends on what parts of the body you want to work on.

The whole thing's pretty scrawny...I guess arms and legs most of all, but I wouldn't be neglecting anything if I could help it.

Sun Tzu · 11-07-2006, 10:03 PM

A a cup size shaker, 2 mres one 2 hours after breakfast, one 2hours after dinner. try it for 30 days.

What it is:
Myoplex Original is a high-performance meal replacement designed to deliver the highest quality protein, carbohydrates, vitamins and minerals.
• 42 grams protein complex to support lean mass
• Good source of 28 vitamins and minerals
• Convenient, great-tasting performance nutrition
• Excellent taste
• Precise nutrients
• Easy-to-mix formula
Serving Size: 1 packet

How to use it:
For a rich, creamy shake, combine contents of each packet with 15 ounces of cold water or skim milk and thoroughly mix in a blender or shaker for 45 seconds. Perfect for adding or replacing two to three meals a day.

Supplement Facts
Serving Size 1 packet
Amount Per Serving
General Nutrition
Calories 280
Calories rom fat 25
Total Fat 3 g
Trans Fat 0 g
Sugars 2 g
Saturated Fat 1 g
Cholesterol 50 mg
Total Carbohydrate 23 g
Sodium 310 mg
Potassium 910 mg
Dietary Fiber 3 g
Protein 42 g
Vitamins/Minerals
Vitamin A 50%
Biotin 50%
Selenium 35%
Thiamin 60%
Niacin 50%
Phosphorus 40%
Molybdenum 70%
Pantothenic Acid 50%
Chromium 80%
Riboflavin 70%
Vitamin B12 90%
Vitamin E 100%
Iodine 50%
Copper 60%
Magnesium 60%
Vitamin B6 50%
Vitamin C 50%
Calcium 70%
Zinc 60%
Manganese 100%
Iron 60%
Chloride 10%

Q&A
Q: Could I get the same key nutrients in Myoplex from regular food?

A: Yes, it's possible, but would you? Myoplex is in a category of products called nutrition shakes. It's meant to be a replacement for a meal. Most of us today are so busy that we don't have time to plan, shop for, and prepare the nutritious meals we should in order to get the most out of our training. That's where the convenience of a nutrition shake is so helpful.

Q: I'm interested in trying a nutrition shake like Myoplex, but I'm lactose intolerant. Are there any products that would work for someone with my condition?

A: There are negligible amounts of lactose in Myoplex—it's 99% lactose free. We don't know why, but lactose intolerance affects about 75% of the world population but only about 20-25% of people in the U.S. Since people with this problem lack the enzymes necessary to digest milk and milk byproducts, all the lactose hangs around the colon until mercenary bacteria find it and start to break it down. The resulting fermentation and byproducts cause flatulence, diarrhea, and abdominal pain. Researchers in a recent study published in the Journal of the American Dietetic Association found that lactose-intolerant individuals could easily tolerate small doses of lactose, i.e., around two grams. It seems that these small servings of dairy products such as hard cheese or regular milk resulted in no symptoms of intolerance. If their findings hold up in future research, a serving of Myoplex, with a lactose content of less than one gram per serving, should not pose problems to individuals who are normally lactose intolerant.

Q: May I supplement with a Myoplex nutrition shake as my last meal, right before I go to bed?

A: Myoplex is not the best choice prior to going to going to bed. As it has a mid-range Glycemic index rating, it will provoke more of an insulin response than you are looking for right before going to sleep. One of the best meals you can consume just prior to going to sleep is cottage cheese and an apple.

Q: How many servings of Myoplex should I take on training and non-training days?

A: Well, it sort of depends on how much time you have to devote to meal planning and preparation. Regular exercisers should take in six small meals a day and most people don't have time to prepare an actual meal six times every day. The recommendation is to eat at least three regular-food meals and ingest two to three servings of Myoplex daily, taking one after a workout and using the other servings in place of a meal.

Ch'i · 11-07-2006, 10:08 PM

Holy crap. That's quite a thing! I'm usually bias against dietary supplements, but that looks like a healthy one that's worth trying.

Sun Tzu · 11-07-2006, 10:30 PM

Its really thr only supplpement that I dont look atas a supplement. I look at it as a meal replacer. Not a replacement of your normal meal, but a reaplacement of the nothing one normally deosnt eat in those off times. This will keep your insulin level stabel and contribute to you staying in an anabolic state verse slipping into a catabolic state.

EAS isnt the only one out there making these by the way. Just go into any health food place and look at the meal replacers.

11-02-2006, 11:34 PM	#1 (permalink)
Easytiger Insane Location: Tigerland	Got a puzzler for you OK, I want to increase my muscle mass and gain some fitness. In an average week I do 3 sessions of taekwondo (a total of about three hours) as well as maybe an hour or two of swimming. I'm pretty aerobically fit, but I am as skinny as a rail (I'm 5'11" but only weight about 110lbs). Obviously, I want to build up some bulk. Here's the tricky part. I live and work in a very isolated boarding school. I have no access to a weights room or gymnasium and I have almost no control over what I eat, since it's buffet-style food 21 meals per week. I also have limits to when and how long I can exercise for, because of the varying, unpredictable demands of my work. So...what can I do? I will gratefully accept any suggestions.

11-03-2006, 04:19 PM	#3 (permalink)
Siege is a tiger Location: Toronto, Ontario, Canada	Toughie, but it can still be done. Eat a lot. You mentioned buffet, which I assume means you can eat as much as you want. Take full advantage of that. Body weight exercises; you can do a lot with body weight exercises. Some of the obvious examples are push ups and sit ups, but there are tons more that can be done. Dumb bells; I assume that since you are at boarding school, you have your own room. If that's the case, there shouldn't be anything preventing you from getting a small set of dumb bells. That combined with your body weight exercises is a good start. On a side note: 5'11" @ 110lbs is incredibley skinny. __________________ "Your name's Geek? Do you know the origin of the term? A geek is someone who bites the heads off chickens at a circus. I would never let you suck my dick with a name like Geek" --Kevin Smith This part just makes my posts easier to find

11-06-2006, 08:51 PM	#5 (permalink)
soccerchamp76 Go Cardinals Location: St. Louis/Cincinnati	You could purchase some protein powders online or weight-gain powders online. Mix it in a water bottle and use that to supplement. __________________ Brian Griffin: Ah, if my memory serves me, this is the physics department. Chris Griffin: That would explain all the gravity.

11-07-2006, 10:03 PM	#8 (permalink)
Sun Tzu Conspiracy Realist Location: The Event Horizon	A a cup size shaker, 2 mres one 2 hours after breakfast, one 2hours after dinner. try it for 30 days. What it is: Myoplex Original is a high-performance meal replacement designed to deliver the highest quality protein, carbohydrates, vitamins and minerals. • 42 grams protein complex to support lean mass • Good source of 28 vitamins and minerals • Convenient, great-tasting performance nutrition • Excellent taste • Precise nutrients • Easy-to-mix formula Serving Size: 1 packet How to use it: For a rich, creamy shake, combine contents of each packet with 15 ounces of cold water or skim milk and thoroughly mix in a blender or shaker for 45 seconds. Perfect for adding or replacing two to three meals a day. Supplement Facts Serving Size 1 packet Amount Per Serving General Nutrition Calories 280 Calories rom fat 25 Total Fat 3 g Trans Fat 0 g Sugars 2 g Saturated Fat 1 g Cholesterol 50 mg Total Carbohydrate 23 g Sodium 310 mg Potassium 910 mg Dietary Fiber 3 g Protein 42 g Vitamins/Minerals Vitamin A 50% Biotin 50% Selenium 35% Thiamin 60% Niacin 50% Phosphorus 40% Molybdenum 70% Pantothenic Acid 50% Chromium 80% Riboflavin 70% Vitamin B12 90% Vitamin E 100% Iodine 50% Copper 60% Magnesium 60% Vitamin B6 50% Vitamin C 50% Calcium 70% Zinc 60% Manganese 100% Iron 60% Chloride 10% Q&A Q: Could I get the same key nutrients in Myoplex from regular food? A: Yes, it's possible, but would you? Myoplex is in a category of products called nutrition shakes. It's meant to be a replacement for a meal. Most of us today are so busy that we don't have time to plan, shop for, and prepare the nutritious meals we should in order to get the most out of our training. That's where the convenience of a nutrition shake is so helpful. Q: I'm interested in trying a nutrition shake like Myoplex, but I'm lactose intolerant. Are there any products that would work for someone with my condition? A: There are negligible amounts of lactose in Myoplex—it's 99% lactose free. We don't know why, but lactose intolerance affects about 75% of the world population but only about 20-25% of people in the U.S. Since people with this problem lack the enzymes necessary to digest milk and milk byproducts, all the lactose hangs around the colon until mercenary bacteria find it and start to break it down. The resulting fermentation and byproducts cause flatulence, diarrhea, and abdominal pain. Researchers in a recent study published in the Journal of the American Dietetic Association found that lactose-intolerant individuals could easily tolerate small doses of lactose, i.e., around two grams. It seems that these small servings of dairy products such as hard cheese or regular milk resulted in no symptoms of intolerance. If their findings hold up in future research, a serving of Myoplex, with a lactose content of less than one gram per serving, should not pose problems to individuals who are normally lactose intolerant. Q: May I supplement with a Myoplex nutrition shake as my last meal, right before I go to bed? A: Myoplex is not the best choice prior to going to going to bed. As it has a mid-range Glycemic index rating, it will provoke more of an insulin response than you are looking for right before going to sleep. One of the best meals you can consume just prior to going to sleep is cottage cheese and an apple. Q: How many servings of Myoplex should I take on training and non-training days? A: Well, it sort of depends on how much time you have to devote to meal planning and preparation. Regular exercisers should take in six small meals a day and most people don't have time to prepare an actual meal six times every day. The recommendation is to eat at least three regular-food meals and ingest two to three servings of Myoplex daily, taking one after a workout and using the other servings in place of a meal. __________________ *To confine our attention to terrestrial matters would be to limit the human spirit.- Stephen Hawking*

11-07-2006, 10:30 PM	#10 (permalink)
Sun Tzu Conspiracy Realist Location: The Event Horizon	Its really thr only supplpement that I dont look atas a supplement. I look at it as a meal replacer. Not a replacement of your normal meal, but a reaplacement of the nothing one normally deosnt eat in those off times. This will keep your insulin level stabel and contribute to you staying in an anabolic state verse slipping into a catabolic state. EAS isnt the only one out there making these by the way. Just go into any health food place and look at the meal replacers. __________________ *To confine our attention to terrestrial matters would be to limit the human spirit.- Stephen Hawking*

11-03-2006, 07:03 AM	#2 (permalink)
hossified face f$cker Location: canada	eat.....eat....eat.........if you wanna gain bad enough, you'll figure out a way around your meal schedule.......

11-05-2006, 11:47 PM	#4 (permalink)
Easytiger Insane Location: Tigerland	Got a problem on the buffet part- you'd THINK you could eat as much as you want, but in practice, not a chance in hell. Boarding schools generally make or lose their profits in the kitchen, so they tend to cut back on the serving sizes or provide food that is as cheap and low-quality as possible. Any suggestions on which body-weight exercises work well? I'm quite fond of sit-ups and push-ups; what else can I try?

11-07-2006, 10:08 PM	#9 (permalink)
Ch'i Artist of Life	Holy crap. That's quite a thing! I'm usually bias against dietary supplements, but that looks like a healthy one that's worth trying.