Sport how to get the best out of my training

[elie1]

hey all am a kungfu sanshou blackbelt and i train almost evry day ,

i cant get any weight on me , and since i dont take supplements i would realy appreciate some help here

my weekly workout goe like this:

monday wensday friday : as soon as i wake up i go on my biking for 15min then run for about 20min with some sprinting then bike back home for about 15min the afternoon i go for weight lifting at the gym and work 2 muscles for about an 1hour or 1h and a half

tuesday tursday saturday: as soon as i wake up i do ab workouts for 20min and then go for legs for about 20min too and in the afternoon i go for sanda training
and i usaly do about 30min cardio and 10min stretchng and then about 45 min fight training and fights

i've been many times to nutrion experts and they either recomend less workout ! or suppliments so i cant seem to get what i want

i need a diet i can follow that will help me put on ome weight am 178cm and 70kg
i need to make 74 kg in 2month so i would apreciate any help

 

[dswithers]

I've been many times to nutrition experts and they either recommend less workout or supplements so i cant seem to get what i want

Insanity is doing the same thing over and over again and expecting different results!!!

Is your priority many hours of endurance training every day or gaining lean body mass? Given your body type, I am guessing, you can not do both.

Have you figured your daily caloric requirements? I would guess from your exercise load you probably need 3500+ calories a day just to maintain. What exactly do you eat on a daily basis? Why can't you take supplements?

What exactly do you do for 1 to 1-1/2 hours in the weight room? How old are you?

 

[elie1]

i need to get 74kg or 75kg, i eat mostly eggs for breakfast about 4 5 eggs only the white, and i usaly have chiken meat or fish for lunch and at night i eat stuff like tuna sandwishes, i try to keep a high protein diet but still i get no results , and i cant cut down on my cardio
and as for the gym part well i it takes me about 30 - 40 min to finish each muscle group i mean isn't that the average time? evry1 else seems to stay for about the same time at the gym
and am 21 years old

 

[darren187]

You do do a lot physically... but, that doesn't mean you have to reduce the amount you do, you just need to eat more.

The tricky part is how much to eat, and then trying to fit it all in to your day. I would agree with the post above (dswithers), you'll need to eat at least in the region of 3500+ cals per day, maybe more! Seeing as you have been to nutritional experts I'll assume you're already eating good clean/natural foods sources so as to keep your lean mass percentage up?

Do you know your macro nutrient percentage breakdown / have you used one? To add 4kg in 2 months should not be a problem! Your nutrition experts are kinda right about the supplement, BUT, they should have at least suggested to you other (food) options. A simple increase of 300 calories per day, either as an extra meal or additional/larger portions added to your current meal plan would give similar/the same results as a supplement.

I guess the reasoning behind the working out less suggestion is to allow your body adequate recovery time, in which time you would possibly grow (on your current amount of cals). To determine a rough calorie amount would require monitoring for several days/weeks and then you could make a decision as to how many cals, and at what macro breakdown you could use. You may be surprised at how many cals per day you may end up eating! (just make sure they are good clean/natural sources).

 

[evolution]

You're not eating enough.
Breakfast-2 servings of fruit, 4 whole eggs and 6 eggwhites mixed, 2 cups of milk, 2 pieces of high fiber and high protien toast.

Lunch-2 tins of tuna mixed with miracle whip, onion, celery, romaine lettuce, 1 teaspoon of olive oil, and black olive. Scoop it out with high fiber+high protien bread (Ezekial or Natures Way) Take also with you 4 servings of green olives (be about 20 green olives), and 2 table spoons of peanut butter or almond butter.

Supper-12 ounces of lean beef or chicken. Large salad with a teaspoon or two of olive oil and whatever else dressing. In this salad try and throw in 1 roma tomato, romaine lettuce, 1 cucumber, and 1 bell pepper

Before bed-1 cup of cottage cheese

This should start you on getting some good quality calories and protein. From here you can look at adding in another snack. You'll want to get into more protien than this. But this will at least get you started into eating the quantitiy you need to.

If you wonder why you're not gaining weight it's because you're not eating like the above. And even the above is not enough for your activity level.

Are you working your legs in the gym?