Work Out Tips?

[Kaeo.Seru]

Ok so I've been workin out for a couple of months now and I havent been able to gain any muscle mass. i mean i know i'm gettin stronger. i can feel that but i need to know like what do i need to eat or whatever in order to get bigger. i dont wanna get super huge like 50Cent or nothing. i would just wanna be a cut 185. i'm currently at 160lbs. any suggestions on diet?

[Eski Boy]

To get gains in muscle mass you need to follow a good resistance training program, along with a diet providing an energy intake greater than the daily energy expenditure from exercise and daily activities. The most important things to increase in the diet are carbohydrates and proteins. Carbohydrate - breads, cereals, pasta, fruit and dairy foods, provide the energy required to fuel your training. The quantity of carbohydrate will be determined by the amount of training undertaken. Protein helps muscle growth, and an intake between 1.2-2.0 grams of protein for each kilogram of your body weight is needed.

I found it really hard to increase my eating habbits so i started taking supplements such as weight gain. This increases the calories, protein & carbs without having to spend as much money as buying all the food you need. I have a weight gain shake 3 times a day. One 45 mins before exercising, one after (you have a 90min window for you muscles to take this in. Having a glucose drink right after opens up the muscles so the shake will be more effective) and one an hour before i go to bed as you obviously use less energy sleeping. Its helped me bulk up quite a bit but ive only been using it for a short time.

With regards to the actual workouts how often do you train? You dont want to over do it. Your muscles need 48 hours rest after exercise. If you lift weights every day you wont see as much of a gain. I do 2 sets of 12 reps for each exercise i do. The last one you must struggle to achieve. If your finding it too easy then up the weights your doing. You should also do some cardio before the weights to get the blood going around the muscles. The rowing machines great for that

[Kaeo.Seru]

well i ususllay train about 3-4 times a week. it used to be everyday but i dont have the time for it.. and i usually do 3 sets of 10 or if i have a partner we do this thing called the pyramid. where you start out with a a low weight and do 10 reps then the partner goes right after you and does 10 with the same weight. then the next set you add more weight and do 9 reps, then 8 reps with even more weight. and this goes on all the way down to 1 rep. but the only break we get in between is while the other person is going through his reps. i need to start running again too. but finding the time is tough.

[FlameSpitta]

you have to go to your local GNC and pick up some diet supplements for weight gain and mussle mass. They usually have a variety of shakes that taste pretty good.

[Eski Boy]

Yeah everyday wont really do a lot for you i didnt find. I dont normally have much time i go after work for 45mins to an hour. Its all about hard work and patience though, if you stick at it you'll see the results. Theres loads of info on the net, check out this workout generator at mens health magazines website...

workoutgenerator :: Mens Health

[Kaeo.Seru]

my whole thing is that I'm trying to stay away from supplements and pills and such. i wanna try something natrual ya know. but i'll take a look

[Vulgar]

Malphunxion is the guy to ask for this. My suggestion would be to dig holes - your muscle mass will triple in weeks.

[chris]

160? damn I was in middle school. anyway, since u live in dc ummm u need to hang with me for a week and u will be good to go.

its takes time, dedication, self courage, focus, motivation and great determination for u to get big.

that means u need to stop doing a lot of shit and stop eating a lot of shit.

I did it and it was hard but hey shit look at me now... im 27 but I feel like im still young.... strong and active as fuck.

You need to cut down on a lot of shit and stop doing a lot of shit.

no more smoking if u smoke... no more drinking... no more junk food.... no more fried food... no more soda.... drink lots of water a day.. (a gallon or so).

if you aint into the supplement shit then u need money to eat good

Only supplement I take is a protein shake because I dont have time to make food that much or eat much and a protein shake cover up for me not being able to eat much so that I can maintain my weight.

so for a rich nigga like u who is too proud or rich to use supplement then u will have to spend about $200+ a week on chicken, meat, and good food to cover that 50+ grams of protein and calories protein shakes provide because those are the main 2 essential things u need to get big.


next is u need to hit the gym at least 4 times a week and go hard... ya nigga GO HARD until your arms can't push them bars anymore.. ... I will suggest for u to get a partner for now so u can't hurt yourself


and the #1 way on how u can get big is..... by believing in god.

Aint got no partner but god and if u wanna see me prove it then come to LA Fitness in silver spring and watch me out lift all those mutherfukers



Stay away from the pills, take the supplement (protein shakes) and believe in god and u will be just fine.


happy lifting

[Geez.Uz]

you can train and train and train but without eating right you wont see much inprovement, i suggest protein drinks., chicken and rice, have a 2 meal day, breakfast, afternoon and everynight, nice full meal, with out putting fat on you have nothing to turn in to muscle.

[Ac.Kro.NyM]

when i was deployed i took supplements like Nitro T3 and Aminovol... and i didnt need protein shakes cuz i ate 4 times a day...oh and Na no Vapor.... that was like the explosion to my work out... i worked out every other day sometimes two times a day...and i worked out till I almost thru up super intense... plus i did push ups and pull ups with full battle gear on... my bench went from 160 to 300 and 6 months Ima beast

[Vick Slate]

i do the LL Cool J workout
from his book

hard shit

too much to type it has diet, workouts, and such

I recomend it

[..::23::..]

I hope this is a help

But i play football for my school and i go to combines and stuff..so i think i can help


Since, u said u wanted to gain a few pounds but get cut, u should alternate to balance your toning and muscle mass. so one day do a toning day or cut. On this day u should life less weight but more reps and vice versa for a muscle mass or bigger muscles.


As far as Food goes. Just eat normal proteins such as steaks and porkchops and samon, anything wit protein, spagetti etc. (excuse the spelling errors). Drink lots of water also.Soda and others aren't good, but one wont hurt every now and then


Last but not least, STAY AWAY from supplements they're no good and worthless.

Hope i could help

[Kaeo.Seru]

thank yall for the help

[AnONyMuS]

Originally Posted by chris

160? damn I was in middle school. anyway, since u live in dc ummm u need to hang with me for a week and u will be good to go.

its takes time, dedication, self courage, focus, motivation and great determination for u to get big.

that means u need to stop doing a lot of shit and stop eating a lot of shit.

I did it and it was hard but hey shit look at me now... im 27 but I feel like im still young.... strong and active as fuck.

You need to cut down on a lot of shit and stop doing a lot of shit.

no more smoking if u smoke... no more drinking... no more junk food.... no more fried food... no more soda.... drink lots of water a day.. (a gallon or so).

if you aint into the supplement shit then u need money to eat good

Only supplement I take is a protein shake because I dont have time to make food that much or eat much and a protein shake cover up for me not being able to eat much so that I can maintain my weight.

so for a rich nigga like u who is too proud or rich to use supplement then u will have to spend about $200+ a week on chicken, meat, and good food to cover that 50+ grams of protein and calories protein shakes provide because those are the main 2 essential things u need to get big.


next is u need to hit the gym at least 4 times a week and go hard... ya nigga GO HARD until your arms can't push them bars anymore.. ... I will suggest for u to get a partner for now so u can't hurt yourself


and the #1 way on how u can get big is..... by believing in god.

Aint got no partner but god and if u wanna see me prove it then come to LA Fitness in silver spring and watch me out lift all those mutherfukers



Stay away from the pills, take the supplement (protein shakes) and believe in god and u will be just fine.


happy lifting

wut kinda shake u use?

[AngelikWispurz]

i was gonna
say something....
[dead]
but i'll keep it
to myself.