Hi all....
I am 21 years old and started going to the gym seriously in Jan 2008. It is now Dec 2008 and over the last year I have only managed to put on 10kg in muscle (from 60kg to 70kg). I workout 4 days a week as follows............
Mon: Pecs and Triceps
Tue: Legs and sit ups
Wed: Rest
Thu: Back and Biceps
Fri: Shoulders, Traps and sit ups
(I vary routine regularly)
Each session lasts 45 minutes. Over the last 2 months I have really been training hard and have noticed a huge difference. father in law used to be a pro body builder and his advice to me is to just eat eat eat as much as I can, as I told him I wasnt happy with progress I made in a year.
The problem I am having is since I been eating more I have put on a bit of fat round stomach area. Obviously I am trying to eat non fatty foods but I have still noticed the gain. I don't do any cardio as I want to incease wieght as much as poss, has anyone got any advice on what I should do?
I am fully aware changes don't happen over night and also know i'm never gonna look like a Dexter Jackson etc etc! But I want to be as good as I can so any suggestions are welcomed.
In case you were wondering about diet I make sure I eat the recommended 1 to 1.5lbs of protein per 1lb of body weight.
thanks in advance
Need help putting on weight!
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mzaruba423
- ESTABLISHED MEMBER
- Posts: 152
- Joined: Tue Nov 04, 2008 6:32 pm
Thanks for replying guys..................
Diet:
A typical day would be.......
6.30am workout
7.20am 40g protein shake
8.00am Big bowl of porridge
11.00am 35g protein shake and snack (ie banana, apple)
1.30pm 2 x turkey salad sandwiches (brown bread), yoghurt, cereal bar and fruit. (if not this something similar or jacket potato with tuna)
6pm Dinner: always meat (usually chicken), potato and broccolli
9.30pm 200g of cottage cheese on ryvita
One of main downfalls is not keeping this diet up on the weekends. I don't eat shit but usually don't reach 1-1.5lbs of protein per 1lb of bodyweight on Sat and Sun.
In terms of workouts what do you want to know? How heavy i'm lifting? routine?
As I workout alone I tend not to use free weights on things such as barbell bench press, as I have no spotter to help me out for those crucial last couple of reps. Instead i'd either use a smith machine or similar.
I also make sure I vary workouts every week. Here is a typical workout:
Mon: pecs and triceps
1) dumbell bench press (start 22kg 1st set, increase by 2kg every set so 4th set 28kg) I try to do 8-12 reps but usually i struggle to get 6 on the last set.
2) Incline bench press smith machine(40kg 1st set, increase by 5kg each set upto 4th set 55kg. Again aim for 8-12 reps but may only manage 6 in final set.
3) Cable crossovers (sorry don't know the weight as doesn't say on the machine), but I do 4 sets and increase each set.
4) Butterfly machine (again don't know weight, but I do 3 sets, slow movement and really make sure I squeeze the pecs as I go through the motion.
5) Tricep pulldown (rope) (4 sets again sorry dont know weight but increase each time)
6) don't know what the correct term is for this next one but I lie with back flat on a bench with a barbell (bout 20kg) and put it over head and bring it up ( arms locked so only working triceps)
7) pressups (hands nearly touching so emphasis on triceps)
In terms of rest time about a minute between each set and a couple of minutes between each exercise
PS I also hate doing sit ups, what can I do as an alternative?
Again cheers in advance
J
3)
Diet:
A typical day would be.......
6.30am workout
7.20am 40g protein shake
8.00am Big bowl of porridge
11.00am 35g protein shake and snack (ie banana, apple)
1.30pm 2 x turkey salad sandwiches (brown bread), yoghurt, cereal bar and fruit. (if not this something similar or jacket potato with tuna)
6pm Dinner: always meat (usually chicken), potato and broccolli
9.30pm 200g of cottage cheese on ryvita
One of main downfalls is not keeping this diet up on the weekends. I don't eat shit but usually don't reach 1-1.5lbs of protein per 1lb of bodyweight on Sat and Sun.
In terms of workouts what do you want to know? How heavy i'm lifting? routine?
As I workout alone I tend not to use free weights on things such as barbell bench press, as I have no spotter to help me out for those crucial last couple of reps. Instead i'd either use a smith machine or similar.
I also make sure I vary workouts every week. Here is a typical workout:
Mon: pecs and triceps
1) dumbell bench press (start 22kg 1st set, increase by 2kg every set so 4th set 28kg) I try to do 8-12 reps but usually i struggle to get 6 on the last set.
2) Incline bench press smith machine(40kg 1st set, increase by 5kg each set upto 4th set 55kg. Again aim for 8-12 reps but may only manage 6 in final set.
3) Cable crossovers (sorry don't know the weight as doesn't say on the machine), but I do 4 sets and increase each set.
4) Butterfly machine (again don't know weight, but I do 3 sets, slow movement and really make sure I squeeze the pecs as I go through the motion.
5) Tricep pulldown (rope) (4 sets again sorry dont know weight but increase each time)
6) don't know what the correct term is for this next one but I lie with back flat on a bench with a barbell (bout 20kg) and put it over head and bring it up ( arms locked so only working triceps)
7) pressups (hands nearly touching so emphasis on triceps)
In terms of rest time about a minute between each set and a couple of minutes between each exercise
PS I also hate doing sit ups, what can I do as an alternative?
Again cheers in advance
J
3)
- always eat before training
- have porrige straight after shake straight after training
- after workouts shake you don;t need anymore, eat food from then on...prepare
- will need solid protein and veg mid afternoon
- limit carbs (veg not included) after lunch to off set any fat gains that may come
- train on a saturday so you keep yuor routine for at elast 1 day
- you only need 1g of protein, 1.5pds is the upper limit really
- i've trained alone an dn never dropped a wt oin myself, go hard or not at all really...smith machines will kill you
- you need a full body workout, try the waterbury method
- have porrige straight after shake straight after training
- after workouts shake you don;t need anymore, eat food from then on...prepare
- will need solid protein and veg mid afternoon
- limit carbs (veg not included) after lunch to off set any fat gains that may come
- train on a saturday so you keep yuor routine for at elast 1 day
- you only need 1g of protein, 1.5pds is the upper limit really
- i've trained alone an dn never dropped a wt oin myself, go hard or not at all really...smith machines will kill you
- you need a full body workout, try the waterbury method
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azzistrength99
- STARTING OUT
- Posts: 25
- Joined: Fri Dec 05, 2008 11:15 am
I too am trying to put on a lot of muscle mass in a short amount of time. A few pointers:
1. Eat every two hours, NEVER miss
2. Eat a protein, healthy carb and veggie in EVERY meal
3. As swanson said, DONT workout without eating first
4. You should be exhausted/immobily sore the next day from your workout, if youre not, you arent working hard enough.
5. Change up your lifting routine every 1-2 weeks. If you are not progressing like you want, it's probably because youre not pushing your body anymore. Change your workouts!
6. Heavy Heavy weights
7. Have you ever considered any supplements? Like NO Xplode, prohormones or anything like that?
1. Eat every two hours, NEVER miss
2. Eat a protein, healthy carb and veggie in EVERY meal
3. As swanson said, DONT workout without eating first
4. You should be exhausted/immobily sore the next day from your workout, if youre not, you arent working hard enough.
5. Change up your lifting routine every 1-2 weeks. If you are not progressing like you want, it's probably because youre not pushing your body anymore. Change your workouts!
6. Heavy Heavy weights
7. Have you ever considered any supplements? Like NO Xplode, prohormones or anything like that?
4 - soreness does not indicate growth...how do you train peoperly the next session if you're still sore??? manage fatigue, don;t seek it
5 - mixing things up to much and too often is silly...your body needs to get to know a movement and get stronger at it before it will bother to make a structural change for it (muscle growth)...i basically use the same 30 excercises over and over
7 - um, no, leave them alone
5 - mixing things up to much and too often is silly...your body needs to get to know a movement and get stronger at it before it will bother to make a structural change for it (muscle growth)...i basically use the same 30 excercises over and over
7 - um, no, leave them alone
Good advice
There seems to be some good advice here. (Some might be a little shaky) But mainly good.
But if you have put on 22 pounds in a year then just keep doing what you are doing. 21 and the early 20s is the perfect time to build muscle. At this point in life you are no longer using extra energy to physically grow taller but your body still has all the hormones and anabolic compounds that you need to get bigger.
If you want to get bigger just eat more and lift more. Haha I know that sounds simpler then it really is.
I wish you the best of luck with your fitness journey!!
Chris Creed http://www.FitN20.com
But if you have put on 22 pounds in a year then just keep doing what you are doing. 21 and the early 20s is the perfect time to build muscle. At this point in life you are no longer using extra energy to physically grow taller but your body still has all the hormones and anabolic compounds that you need to get bigger.
If you want to get bigger just eat more and lift more. Haha I know that sounds simpler then it really is.
I wish you the best of luck with your fitness journey!!
Chris Creed http://www.FitN20.com
