Body Building Questions...

[Blitanicle99]

I am back to hitting the weights 3 days a week again, and trying to gain weight again.

*My problem is I seriously eat like a fat kid, but can't gain weight. I skipped the gym for 2 weeks, ate healthy plus my usual snacks because I am always hungry and lost 12 lbs.
*I was 197, decently cut and very happy because I was finally getting to gain weight again but here we go again back down to 184-185 (184.6 to be exact)



A few questions for the ones that are trainers.

1. In order to gain weight, I should be doing more weight and less reps per set... correct?

2. With this idea of more weight less reps, would it be acceptable to use the 5x5 training system. As in, I do 5 sets of 5 reps with the same weight. And once I get all 5 sets of 5 reps, I can move up 5 lbs until I complete the 5 sets of 5 reps. (The idea I assume is two over the period of a couple days, maybe once every week and a half I should be able to increase weight by 5lbs)

3. (This is more for people that cook) What are some really simple meals or ready to eat meals I can pick up from the grocery store that would help me gain weight that I don't need a grille to make? ( I live in an apartment, I have a george forman, a stove and oven) Would things like Chunky beef stew in a can be a good idea or am I a complete retard?

4. Without spending a few hundred dollars a month, what are ONE or TWO supplements I should be taking for weight gain, and mass increase? (Toning down is not a problem for me, its the mass gains I have trouble with) I don't care if I get somewhat less cut, I assure you I can get re cut very quickly. *I have been told Cell Mass meal supplement would be a good one to start with, just to make sure it has a lot of protein.

5. Recommended workouts? I do a completely different workout each day at the gym and skip a day in between.
My first day (generally monday) consists of...

Calf Raises-Leg Extensions-Squats
Flat dumbell bench-Incline dumbell bench-overhead dumbell bench
Dips
Flat Rows
The ab crunch machine (talk all you want, it gives me the most results)
Shoulder flys-lat raises-scarecrows

2nd day
Renegade Rows-lay down incline flys-shoulder flys
Military Press-Dumbell bench-Dips
Hammer Curls-Bar Curls
Pull ups-Lat pulls
Ab machine
Run a mile

3rd Day
Squats-leg curls-leg extensions
Overhead dumbell extensions-skull crushers-nose breakers
Regular Rows- cable shoulder flys (cross overs) - scare crows
dumbell bench-incline dumbell bench -overhead dumbell bench
Abs


Currently this workout is kicking my ass, and I feel very sore and tired after. I know what weights I use, I just chose not to list them.



Any input/comments/ideas are appreciated

[Sammich]

ASK BENEFIT HE'S PRETTY RIPPED LMAO

[yeaiwonder88]

Switch it up every other week. Lift legs more often and you will see a size increase its the biggest muscle in your body. It produces the most testerone. Lift heavy for low reps. You will need to intake more protein. Thats about all I can help you with thats pretty much how i got to where I am today. But I hit the gym 6 out of 7 days.

[btldzc]

Switch it up every other week. Lift legs more often and you will see a size increase its the biggest muscle in your body. It produces the most testerone. Lift heavy for low reps. You will need to intake more protein. Thats about all I can help you with thats pretty much how i got to where I am today. But I hit the gym 6 out of 7 days.


Pretty good advice. You need to up your calorie, protein and carbs. Protein actually helps repair the muscles after a workout. The carbs is what actually helps you gain weight. Healthy carbs like weats, oats..ext ext… You really don’t need to work out 6 out of 7 days a week. You need time for your muscles to grown and recoup. Do two body parts a day as in Back and shoulders. Chest and Tries, Legs and bi’s. That way you get proper blood flow to each body part. I went from 125 to 200 in about two years with about 9% body fat. Your diet is prob 80% of the weight gain.

Eat every two hours. Doesn’t have to be whole foods. In other words. For Breakfast eat oat mill and eggs..then two hours later drink a good protein shake. Then eat lunch ..something like chicken breast. Then another two hours drink another protein shake. Go work out..drink another protein shake then when you get home eat dinner. Right before bed eat a peanut butter sandwich or another protein shake. I guarantee you will gain 10lbs in less than tow months. Don’t fully rely on supplements like creatine. Yeah creatine helps you gain weight at that time. But all it really does is store water in your muscles. That’s why when you take it, it makes you look bigger and a little stronger. Then when you come off..you loose all your weight. The only supplements that actually work are steroids and a few other pills that I don’t recommend. Been there done that…its not worth the headache. Let me know if you have any questions. I use to be a personal trainer….Where do you work out?

[btldzc]

Switch your bench to dumb bells... If you want to gain quality mass start using dumb bells for your chest.

[Blitanicle99]

Switch your bench to dumb bells... If you want to gain quality mass start using dumb bells for your chest.

I don't do flat bar bench at all. I only use dumbells. I feel like I have more control for some reason.

But I work at Just Fitness in east cobb Marietta.

[Donati03gt]

go as heavy as you can with still being able to complete the set.

eat alot of chicken,

somethign you dont have to grill- can tuna- good for you and delicious

i got big on NoXplod -(weighed 203lbs benched 420)- but havent taken supplements in years ...

my routein
vvvvvvvv

day 1-back/bicept/forearm
day 2-chest/tricept/
day 3-legs
day 1-back/bicept/forearm
day 2-chest/tricept

abs every other day

[yeaiwonder88]

How tall are you 203 pushing 420...thats great. Im about 217 but 6'2 and i can only push 350 on average.


go as heavy as you can with still being able to complete the set.

eat alot of chicken,

somethign you dont have to grill- can tuna- good for you and delicious

i got big on NoXplod -(weighed 203lbs benched 420)- but havent taken supplements in years ...

my routein
vvvvvvvv

day 1-back/bicept/forearm
day 2-chest/tricept/
day 3-legs
day 1-back/bicept/forearm
day 2-chest/tricept

abs every other day

[btldzc]

6' 195-200 pushing 185....on a good day 200...lol

[btldzc]

How tall are you 203 pushing 420...thats great. Im about 217 but 6'2 and i can only push 350 on average.


its becuase we have long arms bro...its a lot harder..he is prob under six foot

[Donati03gt]

im 6 foot even -

[btldzc]

im 6 foot even -


well shizzle..thats good then...i dont max out..but when i did it was 375

[Donati03gt]

yeah i strained my rotator cuff on rep 2 of 420 -no more maxing out for me either

[yeaiwonder88]

lol same here. I havent in a while now. But i try to just push through the pain...not really there anymore tho.


yeah i strained my rotator cuff on rep 2 of 420 -no more maxing out for me either

[Blitanicle99]

For the record I am 6'3". I have long arms lol

[ATLSRT8]

Common misperception is higher weight + lower reps= bigger. Not the case, just makes your lifts stronger and most ppl tend to have awful form when they lift the heaviest they can. Good form and sets of 8-12 will build muscle; going to failure is great bc it breaks down the muscle and allows it to rebuild.

[Blitanicle99]

My form is one thing I am very proud of. I have taken lots of time dropping weight to get correct form, I used to work out with a friend who could do so much weight but his form was absolutely terrible.

[iEvo]

Common misperception is higher weight + lower reps= bigger. Not the case, just makes your lifts stronger and most ppl tend to have awful form when they lift the heaviest they can. Good form and sets of 8-12 will build muscle; going to failure is great bc it breaks down the muscle and allows it to rebuild.

exactly........5x5's r used for actually getting stronger. an 8-12 rep set what ur lookin for. and about the eating thing im the same way. if i dont eat pretty much all day ill lose weight. it sucks. where r u workin out at if i may ask?

[Blitanicle99]

Just Fitness in east cobb

[soul]

like everyone said your diet is the most important part, atleast 1 gram of protien for each lb you way 1.5 is optimal. im 5'11 182 4.3% bf max bench a few over 300( i dont like doing anything on bench tho, other than using it for nose breakers) dumbells are were its at, and like they said LEGS two a week iff you can handle it( legs produce the most testerone and the only part in your body if im not mistaken that produces a natural HGH)

[blacknightteg]

my routine switches up. i do the same work out. as far as excercises, but i actually switch up the reps and sets. I also make sure i do legs atleast once or twice a week. that all depends on where i am in the program

I do a program. its 12 work outs for upper body and 12 for lower. like i said, i switch reps and sets up every time i work out. it confuses the muscles. i also use some supplements. protein shake in the morning, noxplode befor work out, cell mass after, and protein shake at night along with a lot of eating.

i unfortunetly had to miss my work out today because of a stomach virus i had this morning so i will have to make up for what i didnt do today tomorrow.

[Blitanicle99]

Damn, that's alot of protien. I am 185. So 185 grams of protien or more per day... What the hell do I have to eat to do that? :???:

[Deo Vindice]

Just take the easy way out and buy steroids. Then it won't matter if you take that much protein. If they're good enough for Bonds and Giambi then they are good enough for you too. 14 Week Dianabol cycle = Win!

[§treet_§peed]

;) http://importatlanta.com/forums/showthread.php?t=202168

[Danny]

my routine switches up. i do the same work out. as far as excercises, but i actually switch up the reps and sets. I also make sure i do legs atleast once or twice a week. that all depends on where i am in the program

I do a program. its 12 work outs for upper body and 12 for lower. like i said, i switch reps and sets up every time i work out. it confuses the muscles. i also use some supplements. protein shake in the morning, noxplode befor work out, cell mass after, and protein shake at night along with a lot of eating.

i unfortunetly had to miss my work out today because of a stomach virus i had this morning so i will have to make up for what i didnt do today tomorrow.

Mind sharing the detials on your workout plan? Would be very much appreciated.

[§treet_§peed]

one of the most important things is never do one body part more than two times in a 4-5 day period. You will only wear that body part out and risk injury. You have to give the body time to heal. That is the way you gain muscle. The more reps you do promotes lean muscle gain. Which is good if you want to get cut and defined. If you want mass I would suggest less reps with higher weight.

[evogotspray]

1.5-2.0 grams of protein, per pound of body weight.:goodjob:

[evogotspray]

lots of protein shakes,protein bars,chicken, FISH, egg whites

[4uhaterz]

I understand the whole eating all day concept but what are some "cheap" / "affordable" foods that can be eaten throughout the day?

[§treet_§peed]

chicken raw, i suggest no less than 3 grams of protein per pound of body fat per day. and get a good vitamin. then after about a month get a good creatine supplement and you'll see nice gains.

[4uhaterz]

chicken raw, i suggest no less than 3 grams of protein per pound of body fat per day. and get a good vitamin. then after about a month get a good creatine supplement and you'll see nice gains.

I know my stomach is not weak but I don't want something that is going to make me throw up....

[§treet_§peed]

just do a little research. google is your friend. join a work out or body building forum. tons of info out there just gotta look for it ;)

[4uhaterz]

just do a little research. google is your friend. join a work out or body building forum. tons of info out there just gotta look for it ;)

Cool beans. Thanks