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Default Bodybuilding. - 03-27-2013, 11:14 AM

PLEASE DO NOT POST IF YOU HAVE NOTHING GOOD TO SAY!

Well guys, lately I've set my goals on working on my body. I wanna be faster, stronger, better,...

I've been working out at the gym for over a year now but the only part I'm getting is a little bit stronger. I eat and do as I always did and I think that's the problem.

I wanna make a feeding schedule but I have no idea where to start, I know my bmi and that's pretty much it, someone that can help me making a schedule?
info:
Hight: 178cm
Weight: 72 kg
Practice times a week: 4/5 times with 1/2 houres training each.
Training focus: weights n exercises, minor cardio.
Goal: Gain muscle, strenght, health

Tell me what you need more and I'll be glad to tell you so you can help me with that info.


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Default 03-27-2013, 11:21 AM


But really, the more you eat when excercising, the more body fat you have to turn into muscle. That's how football players do it. They eat large portions so they can put on weight, and they eventually turn that fat into muscle. Have you tried that?
  
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Default 03-27-2013, 11:28 AM

Quote:
Originally Posted by IRockNikesx2 View Post
Kanye West - Stronger - YouTube

But really, the more you eat when excercising, the more body fat you have to turn into muscle. That's how football players do it. They eat large portions so they can put on weight, and they eventually turn that fat into muscle. Have you tried that?
Yes I've tried that before but the diffrence is that football players practice the whole week every day. I can only go to the gym like 4,5 times a week.


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Default 03-27-2013, 11:35 AM

Quote:
Originally Posted by Arcanex View Post


Yes I've tried that before but the diffrence is that football players practice the whole week every day. I can only go to the gym like 4,5 times a week.
Well, you should still see some changes. Don't eat quite as much as a football player would, but still pack on a few pounds, and make sure you're working out as hard as you can. Push the limits.
  
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Default 03-27-2013, 11:35 AM

Well If you feel body building will make you feel better.
Than I support you in your working out.
Also, as for the diet thing, try to not snack and try to eat salads and serving sized meals.


  
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Default 03-27-2013, 11:43 AM

Depends. if you skinny /average then you need to eat a lot more to build up bulk to then work it into muscle. Having several avid meals a day help rather than having a three/four decent ones.
If your above average you'll want to have a low carb diet and if you wanted try some protein shakes at first then ease off them as you start to build up (It will get notable harder, but more beneficial).


  
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Default 03-27-2013, 11:47 AM

First off, you need to learn to be confident the way you are right now. A person does not get "better" by being "stronger, and faster." Once you learn to be confident with yourself, as you are right now, then if you still want to change the way you look... go right ahead.



You can't expect us to help you, and not tell us your Weight/ BMI. We can't tell if you want to lose weight, and gain muscle... or Gain weight and gain muscle...



First you have to figure out how much you weigh?

Assuming you are underweight, looking to gain weight/muscle... Read below:

Then you'll want to purchase some type of protein/ creatine powder to mix with milk and/or water. <-- My Ex-Boyfriend had Creatine at one point, and said it was really bad, but he gained alot of weight (and worked out every Monday, Wednesday, Friday and Sunday for 2 hours each time, making it into muscle) Click here Arcanex, this is what I bought him, he used about one bucket every 2-3 Months, give or take a week.

Now, you can't just take protein/ creatine without ingesting enough calories.

Let's just assume you are 100lbs (Not saying you are, just an example)

I believe if you are 100lbs, in order to gain weight/muscle you'll have to ingest I believe it's like 36g Protein twice per day, as well as have about a 2,500 - 3,000+ calorie diet. AND a good workout schedule. <-- This is what my doctor told me to do, if I ever felt the need to gain weight.

150lbs = 52g
200lbs = 72g
And so on...

You cannot take the Protein and just not workout. It will fill you up and you won't want to do anything else, but just stay active, and you will start noticing a weight gain very soon.

These are estimated based on my ex-boyfriends build/ bone structure (and what he asked me to buy for him at Walmart) - 5'11" ~150lbs, with a small bone structure.


@Arcanex




Quote:
Originally Posted by IRockNikesx2 View Post
Well, you should still see some changes. Don't eat quite as much as a football player would, but still pack on a few pounds, and make sure you're working out as hard as you can. Push the limits.
If you sweat off weight before you gain muscle, then you're right back where you started... wanting to be better.



Quote:
Originally Posted by UhZachlol View Post
Well If you feel body building will make you feel better.
Than I support you in your working out.
Also, as for the diet thing, try to not snack and try to eat salads and serving sized meals.
He didn't specify whether he was:

Underweight, wanting to gain weight/muscle
or
Overweight, wanting to lost weight/ gain muscle.


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Default 03-27-2013, 01:15 PM

Updated for helpfull people.


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Default 03-27-2013, 01:21 PM

Get supplements like Creatine, and protein powder. Take Creatine after every work out.
For bulking you're gonna want to eat things like lean meats such as chicken breast, brown rice, pasta, and raw or boiled vegetables. For sugars eat fruits, no junk food, no booze either if you're serious about bulking.
Also, count your calories to make sure you're eating at a surplus which is what you need to do in order to gain.
Lastly, good luck, train hard, stick with it, and it'll pay off.





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Default 03-27-2013, 01:46 PM

If you're 72kg, you have room for improvement weight to muscle wise. Using the BMI calculator, you are exactly average for your weight/height.

What you're probably going to have to do, is use the walmart link I provided to you. That's just about exactly what you need to take. Which is 52g.

Every morning before classes, my boyfriend would drink one scoop, which is equal to 52g.

Then, depending on the day.... Mon, Wed, Fri, Sun: He would drink one more after working out. But then, Tue, Thur, Sat, he wouldn't drink any.


Regarding working out... The personal trainer at my university that's provided to everyone has told me the following advice: Use 'Free' Weights (aka Dumbbells, plates, bars) more often than you use 'Machine' Weights. He says that using free weights helps you not only with muscle stimulation, but also give extraordinary balancing practice. After all, if you can balance a 100lbs bar right above your face, you can pretty much trust yourself with balancing your body.

Next, do not do the same workout each day... Mon, Wed, Fri - Arms/ Shoulder. Tues, Thur - Cardio, Legs, Back. You have to give your muscles a chance to relax, or the blood will just pass right through.


104g Protein - On workout days.
52g - Non workout days.

Mon, Wed, Fri - Arms, Shoulder
Tues, Thur, Sat - Back, Legs, Abs
Sun - Rest



Do not stop eating if you see weight gain with just protein. Too much of anything can hurt you, and not balancing protein and calories can give bad results. In the same way drinking too much water = water poisoning.

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Last edited by Hanging On; 03-27-2013 at 02:10 PM.
  
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