Weightlifters/Bodybuilders/Anyone who works out..

[innsanes 10+ year member]

start drinking some weight gainer and average about 1500 calories per meal and you should be building some lean muscle mass. Look for high calories, low fat and low sugar. Drink wieght gainer twice a day and eat 3-4 times. Do less reps and heavier wieghts.

 

[crunktimes.com 5,000+ posts]

Deerhunt always talks about how he's pretty big maybe you should talk to him.

x2 ngas swole //content.invisioncic.com/y282845/emoticons/fyi.gif.9f1f679348da7204ce960cfc74bca8e0.gif

 

[dvrmstrng 5,000+ posts]

i always see lots of workout advice on this forum but then in post your ugly mug thread i see alot of people that need to hit the gym a little harder

 

[2kchevy06civic 5,000+ posts]

it's kind of like car audio huh? People say get some rainbows/morel/audison/Seas/etc etc and they are running E.D or lower line JBL's passive with a crap model pioneer as the source.

such is life!

 

[innsanes 10+ year member]

i always see lots of workout advice on this forum but then in post your ugly mug thread i see alot of people that need to hit the gym a little harder

ahaha Thats fkin true

 

[blind willy]

Well that'd be a shit ton of protein a day lol like 5 times my intake now...
I could do that but hmm....

well, i guess you don't wanna make any gains then. you must consume 1 gram of protein and 2 carbs per pound of body weight. the key is to raise your blood sugar levels to jack up the metabolism. eat 6 to 8 small meals a day.... meal replacement protein shake can count as one meal. also... wanna get big? gotta lift big. high weight, low rep. here's a decent starter diet and work out program...

1st meal: cup and half of oatmeal, 6 egg whites, 1 banana

2nd meal: protein shake

3rd meal: turkey sandwich on wheat(double the meat) half a sweet potato, and an orange

4th meal: 8 oz chicken breast, 1 cup of zucchinni, 1 cup of asparagus, half cup of brown rice

5th meal: post work out protein shake(35 grams of protein, 5 grams glutamine, 5 grams of creatine, 60 carbs-powdered gatoraide)

6th meal: 8 oz grilled turkey breast, 1 sweet potato, 3 cups of salad, 1 cup of asparagus

7th meal(optional, but needed for you) bed time shake with cassein protein... it's a slow burning protein

good proteins are american whey, muscle milk, and syntech... stay away from muscle tech, and andro supplements. don't try get big fast stuff until your ready.

work out program:

monday(chest)- flat bench press, in cline dumbell fly, dumbell fly press

tuesday(back)- dead lifts, bent over dumbell rows, pull-ups, shoulder shrugs

wednesday(legs)- leg exstentions, squats, leg press, calf raises

thursday(shoulders) front shoulder dumbell press, side lateral dumbell raises,

friday(arms)- straight barbell cheater curls, hammer curls, preacher curved barbell curls, and arnold 21's

saturday- rest

sunday- rest

pyramid heavy to low to weight. don't start off light then work up to heavy. make sure to not warm up to failure on chest. when doing legs, puke everytime.

wanna get big... you got to eat and lift big. no way around it.

 

[blind willy]

start drinking some weight gainer and average about 1500 calories per meal and you should be building some lean muscle mass. Look for high calories, low fat and low sugar. Drink wieght gainer twice a day and eat 3-4 times. Do less reps and heavier wieghts.

ever hear of lean gain? eat like that crap you recommended and he'll be skinny as hell with a big gut. that's a weird shape ....

 

[negativezeroz 5,000+ posts]

this past month ive started lowering my reps and adding on more weight cuz for awhile i was doing 12/10/8/6 starting low and going high with a burnout afterwards of lightweight but 20reps

but now im at around 8/8/6/4-6 starting a tad heavier and ending with almost max

 

[luvinthebass 5,000+ posts]

wel it's a slow process you can't expect to get huge in a month, i've lifted for almost 2 years. i was 6'1 135 at the start now i'm up to 150, wnat to get to 170-180, my body knows when i'm hungry it's usually 2 1/2 to 3 hours when i feel hungry again so i gotta feed it, i try to eat around 3000 calories a day so i gain a pound a week, other time ill slip on my diet and go back to soda and other food i liked. it's tough to stick with a plan. good luck on your journey.

 

[bk12321 10+ year member]

i didnt read through any of the responses which probably got u covered, but a proper diet is the NUMBER 1 most anabolic thing for you

 

[RaiN 10+ year member]

well, i guess you don't wanna make any gains then. you must consume 1 gram of protein and 2 carbs per pound of body weight. the key is to raise your blood sugar levels to jack up the metabolism. eat 6 to 8 small meals a day.... meal replacement protein shake can count as one meal. also... wanna get big? gotta lift big. high weight, low rep. here's a decent starter diet and work out program...
1st meal: cup and half of oatmeal, 6 egg whites, 1 banana

2nd meal: protein shake

3rd meal: turkey sandwich on wheat(double the meat) half a sweet potato, and an orange

4th meal: 8 oz chicken breast, 1 cup of zucchinni, 1 cup of asparagus, half cup of brown rice

5th meal: post work out protein shake(35 grams of protein, 5 grams glutamine, 5 grams of creatine, 60 carbs-powdered gatoraide)

6th meal: 8 oz grilled turkey breast, 1 sweet potato, 3 cups of salad, 1 cup of asparagus

7th meal(optional, but needed for you) bed time shake with cassein protein... it's a slow burning protein

good proteins are american whey, muscle milk, and syntech... stay away from muscle tech, and andro supplements. don't try get big fast stuff until your ready.

work out program:

monday(chest)- flat bench press, in cline dumbell fly, dumbell fly press

tuesday(back)- dead lifts, bent over dumbell rows, pull-ups, shoulder shrugs

wednesday(legs)- leg exstentions, squats, leg press, calf raises

thursday(shoulders) front shoulder dumbell press, side lateral dumbell raises,

friday(arms)- straight barbell cheater curls, hammer curls, preacher curved barbell curls, and arnold 21's

saturday- rest

sunday- rest

pyramid heavy to low to weight. don't start off light then work up to heavy. make sure to not warm up to failure on chest. when doing legs, puke everytime.

wanna get big... you got to eat and lift big. no way around it.

Here I thought I was going to have to post up... Blind has it down, follow this and you will get big and STRONG for sure. I modified this to fit my schedule, and ended up drinking a starter shake in the morning first thing when I got up, and a shake with milk for the casein protein at night right before bed. You also have to get a good amount of sleep in so your body has time to repair the muscle damage you did during your workouts. And I tried to give myself a 'cheat meal' once a week... a hamburger, a coke... something. Helps you appreciate food a bit more too.

 

[bk12321 10+ year member]

i didnt read through any of the responses which probably got u covered, but a proper diet is the NUMBER 1 most anabolic thing for you

and to add on to this

if you want to look like a 250lb guy, you need to EAT like a 250lb guy. how else do you expect to grow??

if you only want to look like a 150lb guy, well keep eating 30g of protein a day //content.invisioncic.com/y282845/emoticons/biggrin.gif.d71a5d36fcbab170f2364c9f2e3946cb.gif

also check out the forums at bodybuilding.com for a PLETHORA of information on this topic and many others

 

[TSGP]

I work out 4 days a week, a body part per day, switching up every week.

I take Wheybolic protein, 2 scoops with 8 oz of milk 3 times a day, I take Muscle Tech Nano Vapor pre workout (3 scoops in 16 oz water) and Halo post (3 scoops 16 oz)

I had a staph infection setup under my arm so I stopped going to the gym for about 2 months while i was healing from surgery. But I went from 260 at 6'0 to 245 with 17.5'' biceps. Just stopping doing everything for 2 months I've went back down to around a 17'' bicep (atrophy is a *****)

Don't focus on doing as much weight as everyone else, have PERFECT form. I see tons of people that stack plates and think they are badass doing 1/4 leg press, 1/4 squats, or barely bending their arms on a bench or a machine and think they are awesome....i just smile and walk away....i used to do the same thing, perfect form goes a LONG way.

Also if you are that little you can look into some weight gainer, Muscle Mass XXX(GNCs brand) seems to work pretty well for a few people at my gym. Make sure you aren't doing a lot of cardio or else all the supplements you are taking aren't doing jack but getting sweated out.

My workout tonight will be this....

30 Minutes of HIT cardio, 180 bpm on the elliptical or try to stay around 180 on the treadmill but it kills my knees.

Tonight is chest and arms, I do a 12-10-8-6 pyramid with increasing weight.

I'll start on the iso lateral wide chest bench start with 90 pounds, then go to 180, 230, and then 270. Making sure to keep perfect form and not jerk or go too fast.

Then I'll go on to iso flyes, still a 12-10-8-6 pyramid and start with around 180 pounds and work up to 280, then if I'm feeling froggy i'll go to failure on my last set.

Then on to a preacher curl machine, same pyramid, start with 45 and end up with 135.

Standing lat pull down same split, depends how sore I am on what weights I start with, try to start with 85 and end up with 135...nice and slow and make sure everything is controlled by you, not the weights.

Standing curls are next, and I'll usually do a burnout with mediocre weight til I can't feel my arms anymore.

Few minute break, and then flat bench with dumbbells and by that time I'm usually crushed and ready to go to bed.

sorry for the novel //content.invisioncic.com/y282845/emoticons/smile.gif.1ebc41e1811405b213edfc4622c41e27.gif

but you need to be getting at LEAST 300 grams of protein a day, make sure your diet is up to par, no extra salts, no sugars, tons of water everyday, tons of carbs (pastas are great) and tons of grilled chicken/steaks with minimal seasonings and sauces.

And don't worry about maxing out and looking like a badass in the gym, do decent weight with great form and your muscles will be alot happier

I ripped my quad muscle almost in half trying to leg press 1100 pounds when you can get a better workout with perfect form and 350 pounds

 

[blind willy]

Here I thought I was going to have to post up... Blind has it down, follow this and you will get big and STRONG for sure. I modified this to fit my schedule, and ended up drinking a starter shake in the morning first thing when I got up, and a shake with milk for the casein protein at night right before bed. You also have to get a good amount of sleep in so your body has time to repair the muscle damage you did during your workouts. And I tried to give myself a 'cheat meal' once a week... a hamburger, a coke... something. Helps you appreciate food a bit more too.

i second that motion.... sleep is very important. don't jump on the ZMA bandwagon either to help with fatigue and lack of sleep. glutamine is very important for this... pick up a tub

also... like rain said a good cheat meal 2 to 3 times a month will help you appreciate good food. once you start eating right you'll never wanna eat that trash again. jay cutler(2 time and reigning mr. olympia) cheats with fast food hamburgers... he never touches processed foods or soft drinks...

 

[Farva 10+ year member]

Dont give up or get discouraged and obviously avoid foods that are loaded with saturated, and ***** fats (good fats are well good though) when you are bulking as you are after lean mass. When it comes to nutrition a 40/40/20 ratio of macronutrients (protein, carbs, fats) is what I follow.

Check out some local lifters at a gym, even if you join up for a few months you can get some good advice and I am sure you are aware of this site, bodybuilding.com, for some really valuable info. Good luck and keep on lifting!