Home » Archive » Training – Getting Fat
Training – Getting Fat
- February 17, 2010
- 2 Comments
The idea of “Having” to put on over10kg may seem like a dream but it is not as easy as you may think when also working out up to 8hrs a day. The reality is that eating has become almost as much of a bore as the endless training sessions. Vanity also rears its evil head and even knowing that every once will serve as a valuable fuel source when out on the ice, and be easier to carry than food in my sled… it is sometimes hard to put in so many hours training yet see the benefits of it hidden under an ample layer of padding and have to cast aside dresses that you can no longer reasonably fit in.
My friends revel in passing me all their leftovers, the cakes and cheeses they desire but can’t eat, allowing them to live vicariously through my copious eating. Eating indiscriminately however, is not ultimately going to build fat and replenish muscle in the correct way.
Protein
Milk Protein is the best for building muscles immediately after I have trained. I also end every day with a large glass before going to bed. Ken from Hurdlebrook farmscomes to the Notting Hill farmer’s market every Saturday and sells his delicious unpasturized whole milk and I am addicted to it. You are only allowed to sell unpasturized milk at farmer’s markets in the UK so if I think I will be away I buy extra and freeze it. Milk protein contains all the essential amino acids required by the body for optimum growth. For this reason more of the protein can be used for protein anabolism so there’s less chance the protein in milk will be converted to fat and stored. The quality of the protein in milk is higher than the protein in other protein-rich foods but the quantity of it is low per ounce because of the high water content in milk. For this and for its lack of fibre, it can only be a part of the protein I look to take in every day.
Average values for and 8oz glass of milk:
| Type of milk | Protein | Fat | Calories |
| Milk skimmed(pasteurized) | 3.3g | 0.1g | 34 |
| Semi-skimmed | 3.3g | 1.6g | 47 |
| Whole milk full fat | 3.2g | 3.9g | 66 |
| Sheep’s milk | 5g | 6g | 99 |
I need to eat 1.2-1.5 g of protein a day per Kilo of body weight. That adds up to around 80g a day. An average person would look at trying to take in .8g of protein per kilo of body weight.
How much carbohydrate do I need?
| grams per kg body weight | Activity level sustained |
| 2 | Sleeping, watching TV, day dreaming |
| 3 | (Amount most adults eat) walking to shops, catching bus, sitting down |
| 4-5 | Walking, moderate exercise, recreational athlete, training 3-5h /wk |
| 5-7 | Serious amateur athlete, football, netball, weight training. Medium exercise 10h/wk |
| 7-9 | Serious professional athlete, endurance athlete, marathoners training 20+ h/wk |
| 10+ | Full time athletes, ultra-endurance, iron man events, Olympic athlete |
Calculate your daily energy needs:
Your weight in Kilos x grams of carbohydrate/ kg = carbohydrate needs
e.g. 70kg x 6 g / kg/d = 420 g carbohydrate per day
Fill in your figures to find how much you need
Weight _____ kg
X
grams required for your activity level ______
= ______ grams carbohydratess you need per day
No related posts.
Comments
faith says: Oh yea you! Julius and Michael and I will log on to you in the mornings before school and check you are safe and well.
I wish you luck, you look so happy, stick with it girl…..be safe xo Faith
dear Christina, you sound like reporting from Oxford dinner party, soooo relaxed and good spirited. Please keep going and be safe. You will make it!