THALASSEMIA and BODYBUILDING

[waleed]

Assalam u alaikum to every one...
As many here may know that i remain bz in my university life so dont get much time to touch here in forum .... but today on occasion of eid i thought its a right chance to cum up here and hav sum time here on forum ..... i got weaker and weaker 7 months back ... and to gain weight back i know what to do ..it ws BODYBUILDING ...and yes being thal major it didnt stop me to step into my gym and i would like to share with u guyz that i gained 9kgs/19.8lbs in 7months just cuz of right training and diet which is a gr8 achievement for not only as a patient but for any normal person that wud gain that weight in such period ....

i know what im saying i know patients here have weaker bones osteoporosis ... but wut i hav come upto that if we train and eat right keeping iron in control it will be really very very helpful for our health ...... i'll post my pics here to make u judge urself (hope i do it soon lol) ... right now no where this guy looks thalassemic at all ..... just 7 months into training and a guy short and light as 5'2" started 41kg into 50 kg and lifting benchpress of 50KG i thing is gr8 ........ this is all written not to praise myself but for the sole reasn that if I CAN DO ... Y CANT V ALL ? AND I WANT TO SEE THAL MAJORS CUMING UP that way so WE ALL Add real fitness to our lives .......................any any any sort of help by thals on how to start training how to train wut to eat and especially how a thalassemic can deal with it is all here ....

[albalushi]

wa alikom al salam
can you explain more please ?

[albalushi]

Originally Posted by waleed

how to start training how to train wut to eat and especially how a thalassemic can deal with it is all here ....

i want to ask you, that question in red color
and
did you take any weight supplements or proteins ?


What do you think of supplements?
Is it harmful for thalassemia patients ?
is there side effects for us ? ( thal. patients ) ...

[waleed]

Wut to eat :

For muscle gain we have to eat more than our daily calorie requirements. Wut are ur daily calorie requirements? u can caluclate it from various sources like www.nutritiondata.com

Lets suppose ur daily calorie requirement is 2500. add 300-500 more calories to it and increase it slowly week after another. Ideally u must atleast eat 1gram of protien per pound of ur bodyweight, however 1.5 - 2 gr is recommended.

And the most important thing is your calories shud b composed of right combination of nurients i.e carbohydrates/proteins/fats. An example would be 40/40/20 ratio of carbs/pro/fats ...

And these nutrients will come from FOOD u eat...mind it! Food and Diet is extremely important..without it u cant gain anything...and its the most diffifcult thing to cope in bodybuilding. NOT EXERCISE...Its eating thats most difficult...

Any ways u'll have to eat good food and in right quantity...

Suppose ur starting wid 2800kcal with 40/40/20 ratio of carbs/pros/fats ...

1gram of carb=4kcal
1gr of pro= 4kcal
1gr of fats= 9kcal

so u'll have to eat 280 grams of carbs (280x4=1120kcal from carbs) and 280g of proteins (280x4=1120kcal from pros) that will make 2240kcal and rest u'll eat fats...

carbs = bread,rice,pasta,potatoes, etc
example 100g of Cooked white rice will give you 130 kcal , 100g of boiled potato will give 97kcal etc ...

Pros= meat,fish,chicken,pulses, etc ... example 100gr of raw chicken gives 21gr of protein and 120kcal ....

fats...u'll hav to eat good fats ..good fats come from fishoil,oliveoil, etc.

...

These all things might sound u too crazy for the first time..but U'll have to learn them to gain any muscle... and the more interested and motivated toward bodybuilding u'll be the more knowledgable u'll bcome.

I always spend my spartetime in thinking and finding out what food contains wut..and i always devise out new diet programs...

.........

How a thalassemic can deal with it? the answer is...simply like anyone else .... with ur Hb above 10 u will hav no problem in exercising...however ur stamina will lose when ur below 10 hb i.e ur reps per set will decrease. but it will recover right after transfusion. Also, with reduced hb ur appetite will also decrease BUT U WILL HAVE TO EAT THE SAME WAY.

........

Supplements shall include WHey protein supplements ONLY...as all other supplements are purely waste of good money ... I used whey protein only and no side effects i got.

Other than that multivitamins can b taken but being a thal BECAREFUL! as many of them include iron too...but sure u;ll b able to find the one without iron or atleast with minimal iron...

I used all these and found no side effects ....

Bodybuilding Harmful for thals?????? WELL THE HONEST ANSWER TO THIS IS..THERE IS NO STUDY TO EITHER SAY YES OR NO TO IT, but theoretically any exercise is good for normal ppl and for thals as well...

However, for me, practically Bodybuilding has beeen very very very beneficial to me ... it gave me 10kgs of extra muscles and thats way too much in 7 months... and i feel extremely good.

.....


Its all a matter of interest and motivation...if u hav interest in BB u can do it... if u wanna go ahead and start ur gym right from tomorow ...Im as a thal major friend here to help u anything u may ask .... u can ask me anything anytime I'll sure help

[albalushi]

thank you my friend for ur help :)

Originally Posted by waleed

Wut to eat :
........


Bodybuilding Harmful for thals?????? WELL THE HONEST ANSWER TO THIS IS..THERE IS NO STUDY TO EITHER SAY YES OR NO TO IT, but theoretically any exercise is good for normal ppl and for thals as well...

i mean supplements not bodybuilding ,,, do u think supplements harmful for thals coz as u know it include iron , minerals and sugar ...
...

so, u got whey protein and u adviced me to take it ,
is there another one with less iron/minerals and sugar ?

[albalushi]

actually i have started training few weeks ago , and my coach adviced me to take serious mass or super gainer ,,, but these supplements including too much iron and more than 20g of sugar !!

wut ur opinion bro.? :)

[waleed]

Originally Posted by albalushi

actually i have started training few weeks ago , and my coach adviced me to take serious mass or super gainer ,,, but these supplements including too much iron and more than 20g of sugar !!

wut ur opinion bro.? :)

Brother i wud like to tell you that knowledge is sumthing that ppl dont have..and those WHO DO HAVE really show the world how to do things... for example we had seen lots and lots of boys and men training extremely hard in gym even harder than top bodybuilder ronnie coleman or jay dexter ... but they dont gain an inch... .. u know why? cuz of their lack of knowledge and so they act ignorantly... whre do u liv in which country? i live in riyadh saudia however im a pakistani .... im askign this cuz 90% ppl in our countries and in middleast hav very less awareness about food and nutrition and bodybuilding...and the coaches in the gym we have are dumb like everyone's else ...my cousin is a full illiterate and he was a coach in a gym ... maybe ur coach who told you that doesnt hav good knowledge OR he knows everything but is trying to make that serious mass product sell ... but the point you need to understand is that IF U REALLY WANNA GAIN MUSCLES THEN U REALLY NEED TO GET URSELF KNOWLEDGEABLE ABOUT THIS .... the product he is referring to are weight gainers ..mostly 'in' these days are mammoth serious mass , ON serious massand ofcourse old Mega MAss... but these weightgainers are a crap and waste of money...why? because they contain too much sugars that will make u gain bulky weight fat and not mass.... point no.2 is even if u use those weight gainers according to their serving sizes ... u will b finishing big 4.4 kg container in 3 or 4 days and its a hell lot waste of money......

Instead ... the BEST thing is REAL food. The food is the only MAIN and Basic and REAL requirement. ... but as the name suggests 'SUPPLEMENTS ARE SUPPLEMENTS' only ...they will only help you if combined with healthy and wise diet only ... any weight gainer or whey protein will NOT help u if u willl not eat right ...

as for a starter like you ..if there is anything needed..then its only whey protein ...usually whey protein doesnt contain much iron and even if it does no need to worry cuz u wud b taking very small amount of it and being thal the more correct view is that our body DOESNOT absorb that much iron from any food...no matter u eat spinach liver carrots ..though they contain iron but the amount absorbed from them is toooooo little that its nearly neglible from the amount of 250 per one RBC we get transfused and chelation therapy is more than enuf to tackle iron from food ..

Coming back to question ... its really NOT necessary to hav whey protein...then why do prolific bodybuilders use whey protein... here;'s the answer...

Suppose a bodybuilder 5 ft 9 inches tall weighs 85kg or 190 lbs ... he's been training since a year and now his muscle growth is HALTED ... scientifically he must eat 1.5-2gram of protein per his body pound... i.e 285gram-380gram of protein .... he is already eating 285gram protein daily and keeping all other factors constant he is NOT growing....this bodybuilder then will have target 2gram of protein per bodyweight in pounds and will hav to consume 380g of protein DAILY distrubuted in 5-7 meals.

How can a person eat 380g of Protein daily? Cuz this bb also has to eat other nutrients like carbs and fats as well..?

Recall that 1kg of pure chicken meat contains 210g pro ... 1litre of milk contains 30g pro ...1 egg contains 5-6g pro .....

So this Bodybuilder has now planned to eat 1kg of chicken daily that will give him 210g and will eat as much egg or protein dieat as much as he can ..like say 1litre of milk and 6eggs ... this would add to total protein 280gram only... he still needs 100g of pro but he can no longer eat more than that ...now here comes the play of what we call SUPPLEMENTS ...whey protein will help you here ... just 1scoop of 30g of whey protein will give u 20-25gram of protein ... just 4 scoops daily will give u high quality "100g of Pro" ... this is why whey is to b taken at all ...
-----

Finally i would OFFER you that you devise a meal plan according to your body weight and I am offering my complete services for it ... and u will just 'if any' need whey protein shake just after the workout session ONLY!!! ... other than that u can add dextrose/glucose in whey protein shake again only for Post-workout (PWO) drink. thats it ....

tell me where do u live ... ur weight and ur training routines ...

[albalushi]

yes bro i know that :)
i'm trying to read as i can and i never try things i don't know wut they are..

so,, thats y im asking u about whey pro.
i know serious mass bad f me ,,,
actually i dont wanna start with supplements from now :)

tell me where do u live ... ur weight and ur training routines ...

im from oman - live in muscat
56kg - 1.75cm - - training 3-4d a week

[waleed]

and whats ur age ... or wut is better is that u calculate ur BMI urself on www.nutritiondata.com and tell me wuts the final calorie result ..

[albalushi]

okay ,,, BrB =)

[albalushi]

age;21 ...



BMI; 18.3
BMI is a standardized ratio of weight to height, and is often used as a general indicator of health. The "normal" BMI for an adult man of your height is 18.5 to 24.9. This translates to a healthy weight range of 57 to 76 kg.However, BMI does not take body composition into account. A weight above this range could still be considered healthy if your percentage body fat is less than average. For more accurate determination of body fat levels, consider using a body fat caliper.


this wut i got from that web site

[waleed]

Brother actually this was wut i was asking though i have calculated myself for you:

Your Calories Burned
Daily Energy Expenditure: 2335 kcal ( 9776 kJ)
Additional Calories from Exercise: + 94.0 kcal ( 394 kJ)

Estimated Energy Requirement: 2429.0 kcal ( 10170 kJ)


This means that U must eat above than 2429.0 kcal ... add 500 calories to it ... lets take 3000 calories from today .. and we will b always talking of "KCAL" as a unit .no matter i do mention unit or not KCAL will always be intended . now brother u'll hav to eat 3000cals ... forst of all ..can u do it? i mean r u ready ?

[albalushi]

Originally Posted by waleed

Brother actually this was wut i was asking though i have calculated myself for you:

Your Calories Burned
Daily Energy Expenditure: 2335 kcal ( 9776 kJ)
Additional Calories from Exercise: + 94.0 kcal ( 394 kJ)

Estimated Energy Requirement: 2429.0 kcal ( 10170 kJ)


This means that U must eat above than 2429.0 kcal ... add 500 calories to it ... lets take 3000 calories from today .. and we will b always talking of "KCAL" as a unit .no matter i do mention unit or not KCAL will always be intended . now brother u'll hav to eat 3000cals ... forst of all ..can u do it? i mean r u ready ?

yes bro,
ur calculated is extremely right ,,,,,
im ready 4 that .
wut's the food contains the highest calories ?

[waleed]

albalushi why not u add me in instant messenger ..ive got hotmail address .. waleed_tahir@hotmail.com ... so that we can talk fast.

[albalushi]

okay,, i'll add u now =)