Topic: Putting on weight/muscle

[paddysour]

I'm pretty slim anyway but the belly fat isn't a good look.

Just as a side note, this could be a posture issue. Look up anterior pelvic tilt, it can make slim people appear as if they have a beer belly

[paulrazor]

as i always say talk to an instructor

you pay them for that with your membership

[Salger]

Snip

I second all of the above - great advice for anyone looking to drop body fat.

Diet is key - calories in vs calories out and don't be afraid of fats. Too many people just focus on cutting down fat intake but your body needs it for proper cell function and so many other processes. I find protein and fat intake doesn't change much when bulking or cutting but controlling carbs has the most impact. Protein shakes can be useful but aren't a replacement for proper food in a balanced diet.

Also agree with the benefits of lifting over cardio. If you haven't done much lifting before you'll notice muscles becoming more defined and 'tighter', much more so than with cardio alone.

PS the forums over at bodybuilding.com are full of great info (nutrition forum in particular) once you learn to avoid all of the broscience bullshit.

[paulrazor]

yeah in the past when trying to drop weight i didnt lift weights but im doing both now

my arms feel stronger and better than ever

it does no harm

[paulrazor]

may have hurt my chest this week

not sure how

was literally shaking after todays work out but i feel great otherwise.
                                              weight       reps       sets     
bench press                               70kg            6              3
seated bench press                       75kg          6               3
seated row                                    140kg        6            3
lat pull down                                80kg          6             3
bicep curl per arm                       27.5kg         6            3
one arm bent over row                27.5kg        6             3
shoulder press seated                 70kg           6             3
smith machine squat                   150kg         6            3

leg curl                                       85kg         10            3
leg press                                   190kg        10             5

[Henderson14]

may have hurt my chest this week

not sure how

was literally shaking after todays work out but i feel great otherwise.
                                              weight       reps       sets     
bench press                               70kg            6              3
seated bench press                       75kg          6               3
seated row                                    140kg        6            3
lat pull down                                80kg          6             3
bicep curl per arm                       27.5kg         6            3
one arm bent over row                27.5kg        6             3
shoulder press seated                 70kg           6             3
smith machine squat                   150kg         6            3

leg curl                                       85kg         10            3
leg press                                   190kg        10             5

Your one arm bent over row looks very light considering your other lifts listed there.
It's the same weight as your bicep curl? Your seated row is 140kg but your bent over row is 27.5kg?
Is there any particular reason for that? Just curious.

[paulrazor]

Your one arm bent over row looks very light considering your other lifts listed there.
It's the same weight as your bicep curl? Your seated row is 140kg but your bent over row is 27.5kg?
Is there any particular reason for that? Just curious.

only seeing this now sorry.

it was just because of the habit and routine i got into of doing the bent over row straight after the bicep curl

[jason67]

I've just come back from the hospital after have fluid drained from my elbow, turns out it's this...

http://www.rushortho.com/olecranon-bursitis.cfm

I've never been into lifting weights but I'm pretty fit so a few weeks ago I decided to get some dumbells (10kg each) and do some reps that I found on here. Nothing major and once every 2 or 3 days.

Is it something that will happen all the time now? Any advice would be great!

[Johnnyboy1973]

Rarely surprised these days.

Then I see Matt Kroc in a dress and a wig on twitter.

[C]

i'd buy an olympic bar, bench and squat rack rather than an all in one machine, personally.

I do miss being able to do lat pull downs, but in general a simple bar offers far more variety of exercises and means you can hit every body part

[Hank Scorpio]

Creatine.  I'd like to get some RAWKite opinions.

Would you recommend?  Pros/cons?  Any particular brand?

[Johnnyboy1973]

Pros - it will give you a couple of extra reps

Cons - you will retain water making you slightly fluffy

I use Optimum Nutrition micronised creatine. You could go with my protein which is cheaper. I use MP for my whey, casein and egg whites with no complaints.

I didn't dose up just 4g daily.

[Hank Scorpio]

Cheers JB.

Was looking at the ON one too.  Confused me as it didn't mention a loading period but all the others did.  But read a little more and there's debate about the benefits so guess that's why.

[pjshaun]

Any feedback on the volume you should be hitting?  100 reps per session?  150?  More?

Just for basic growth.

Just want to throw some light on this.

There's no magic number.The answer is - as much as your body can handle. You can hit 200 reps a session and it won't be enough if your body is capable of more. Just make sure you are progressing on the amount of weight you can lift otherwise your muscles won't grow. If hypertrophy is what you are after, pick a weight with which you can do at least 8 reps and start from there.

[The 1989 Brit Awards]

I don't know if this happens to anyone else.

I've been curling with a straight bar no problem.

but, tried doing it with an ez bar today and it hurt my wrists a lot. The damn bar kept rolling of my hands so as to making me unable to grab it in the way i guess it's meantl and instead my hands looked angled towards outside, totally unnatural.

Any recommendations? I usually see people complain about the straight bar but never about the EZ.

[Johnnyboy1973]

Sounds like your gripping it wrong. EZ bar hand placement has them naturally fall inwards not outwards.

Great bit of kit along with a triceps bar.

[owens_2k]

What are peoples thoughts on raw eggs in protein shakes? Ok/Not OK? samonella risk?

[Peabee]

What are peoples thoughts on raw eggs in protein shakes? Ok/Not OK? samonella risk?

What for? More protein?  You can only absorb so much at a time? I'm no expert though.

[Johnnyboy1973]

What are peoples thoughts on raw eggs in protein shakes? Ok/Not OK? samonella risk?

I suspect they taste fucking horrible, even if it does make you feel like Rocky.

Just boil it, shell it and eat it.

[damomad]

Oats, water, an egg cracked in and a pinch of salt. Been eating this nearly every morning and it has been working a treat for weight control and never crave snacks before lunch.

[paulrazor]

back to my strongest now. my arms feel great

i put on some weight as i was married in the summer. missed going the gym for about a month

prior to that i had stopped the weights anyway as my chest just didnt feel right. some muscular thing i couldnt quite get.

obviously after a month i had to ease my way back in but today i was lifting as heavy as ever. just need to raise the smith machine lift by 10kg and also the seated row. the latter i should be well capable of. felt great after the workout

[C]

https://www.a1supplements.com/gat-finajet

these things are brilliant, one in the morning, one at night. strength and size have noticeably increased, without water retention or fat building.

been running them alongside Tribulus from my protein, animo acids, ABC multi vits and green tea extract. only side effect was diarrhea for a few days while my stomach adjusted to them, otherwise they are faultless.

I gained 3kg in the last 7 days.

[C]

What are peoples thoughts on raw eggs in protein shakes? Ok/Not OK? samonella risk?

I have 4/5 eggs and milk after a workout, the texture obviously isn't too pleasant, but as long as they are good quality eggs you won't get ill.

http://www.musclefood.com/dairy-products/eggs/liquid-egg-white-6.html

I would recommend these ^ in general the whole website is spot on. just make sure you have a good scout around for the best bargains, they differ on a week to week basis.

downing 5 eggs takes 10 seconds, boiling, shelling and consuming 5 boiled eggs takes a good while and gets tough imo. doing it day after day. one thing i have noticed with the finajet tablets, is my appetite has gone through the roof.

[Gene]

I have 4/5 eggs and milk after a workout, the texture obviously isn't too pleasant, but as long as they are good quality eggs you won't get ill.

http://www.musclefood.com/dairy-products/eggs/liquid-egg-white-6.html

I would recommend these ^ in general the whole website is spot on. just make sure you have a good scout around for the best bargains, they differ on a week to week basis.

downing 5 eggs takes 10 seconds, boiling, shelling and consuming 5 boiled eggs takes a good while and gets tough imo. doing it day after day. one thing i have noticed with the finajet tablets, is my appetite has gone through the roof.

I have chocolate milk and cinnamon buns after a workout. 

[C]

chocolate milk is good for the insulin spike, but the buns? are you trying to pack on as much weight as possible?

[Johnnyboy1973]

I have oranges and bananas

[Gene]

chocolate milk is good for the insulin spike, but the buns? are you trying to pack on as much weight as possible?

It's all about getting in simple carbs with as little fat intake as possible. The majority of my carbs come from complex carbs pre-workout, Gatorade during my workout, and more simple carbs post workout (I often eat sugary cereal). Post workout you're glycogen depleted, you're just shuttling glycogen to muscle at that point. This all comes from Dr Mike Israetel.

I get in anywhere from 250-370 grams of carbs a day, it's all based on how much volume I do for that day. By confining my carbs to around my workout, I've gained 9 pounds in 2.5 months. Which for me, as an advanced lifter, is right where I want to be.

Meal 1- Carbs from yogurt or fruit
Meal 2 (Pre-workout meal)- Carbs from brown rice/fruit/avocado plus additional veggies
Workout meal - Gatorade
Post Work out - Chocolate milk and whatever else
Meal 3 - Carbs from veggies

[Caffeine]

https://www.a1supplements.com/gat-finajet

these things are brilliant, one in the morning, one at night. strength and size have noticeably increased, without water retention or fat building.

been running them alongside Tribulus from my protein, animo acids, ABC multi vits and green tea extract. only side effect was diarrhea for a few days while my stomach adjusted to them, otherwise they are faultless.

I gained 3kg in the last 7 days.

You probably gained 3kg of water. There's no way anyone can build any considerable amount of muscle in 7 days.

[Caffeine]

Banana pre-workout
Protein + Vitargo during
Porridge and fruit after

5/3/1 and carbs is doing me great.

[Gene]

You probably gained 3kg of water. There's no way anyone can build any considerable amount of muscle in 7 days.

Spot on.

Back when creatine was first widely used, people believed that they were building several pounds of muscle in just a few days because of creatine. In fact they were just holding onto more water.

[C]

i just stepped on the scales and noticed i'd gone from 14'4 to 15 stone. i have become more vascular, so i don't think it is water. i am eating alot more food, so perhaps its that.

as long as my strength continues to grow i am happy anyway to be honest.

[Gene]

i just stepped on the scales and noticed i'd gone from 14'4 to 15 stone. i have become more vascular, so i don't think it is water. i am eating alot more food, so perhaps its that.

as long as my strength continues to grow i am happy anyway to be honest.

Water being stored in the muscle via creatine intake or some other sup would make you look bigger.

When you consider that the age old adage that 3500 calories equals a pound of bodyweight is actually quite accurate. You then realize that to gain three pounds in just a week would require an additional 10500 calories on top of your maintenance calories. Then consider that the human body can only build so much muscle a week naturally (it's slightly less than a pound a week), and you begin to see how people who claim they gained 10 pounds of muscle in two weeks are confusing weight gain with muscle gain.

I'm not trying argue or belabor the point. I just think too often people give supps too much credit when it's not warranted. This also gives people unrealistic expectations.

[C]

yeh i didn't once state it was lean muscle gain, i just said i gained 3kg.  i've noticed size on my traps, calves and biceps brachii.

supplements undeniably do a job, basically no bodybuilder of any note is natural. (except dave goodin)

[Gene]

yeh i didn't once state it was lean muscle gain, i just said i gained 3kg.  i've noticed size on my traps, calves and biceps brachii.

supplements undeniably do a job, basically no bodybuilder of any note is natural. (except dave goodin)

When I say natural I mean - steroids. In the years I've been lifting - and scientific research bears this out - there have only been two supps that have been beneficial. Creatine and beta alanine. Took me a long time to realize that. I take zero supps now except for a scoop of protein powder on days I lift.

[Caffeine]

yeh i didn't once state it was lean muscle gain, i just said i gained 3kg.  i've noticed size on my traps, calves and biceps brachii.

supplements undeniably do a job, basically no bodybuilder of any note is natural. (except dave goodin)

Most supplements are snake oil, and if they sound too good to be true, they are.

Apart from banned substances, there are very few supplements that most would recommend.

3kg of water weight in your muscles is still 3kg of functional muscle anyway...hence creatine being such a powerful, awesome supplement

[C]

snake oil? sounds good, where can i pick some up?

[Gene]

snake oil? sounds good, where can i pick some up?

Is that like synthol?

[C]

all kinds of gains.

[cornishscouser92]

Trying to gain, currently around 70KG (I'm 5'7)
Sort of hit a plateau.
My diet:
Brekky (5.20 am) 8-10 Weetabix
Morning Snack (around 9.30am) Scrambled egg, 2 pieces of toast, 2 yoghurt's & banana.
Afternoon snack (around 2pm) 4 Poached eggs, 2 pieces of toast, shake & Tin of tuna
Tea (around 8pm) Usually substantial and has something with protein in.

[Johnnyboy1973]

Just add in a protein shake with a couple of bananas and a couple of tablespoons of peanut butter.