Lost some motivation in the last few weeks i normally do it in the evening enough till my arms are burning and i can't lift anymore wrists are giving me hassle though!! Need to get back tto it but im just so tired after work i just don't feel like doing it
Motivation is a PITA man. I struggle sometimes... however, walk in from work and be superdouche if needed. I walk in, straight on the weights kit before ANYTHING. thats after running up six flights of stairs twice. Easier that way, then the weekends I do it better.
Vary your workouts. Dont just train your arms or chest, work on your back, legs and shoulders. This will help you improve all round. Especially your back. Look up the old school compund moves like dead lifting, pull ups, squats, bench press. They are awesome and will help you get that size you want. Go for lower reps (6-8), but heavier weight. Stick to that for a while, but dont be afraid to throw in some varience after maybe 8 weeks or so, to shake things up. (this can inlclude changing what order your routine is done) Record what you lift in a book, everytime you train, try and beat last weeks best. Dont spend forever training!! 3-4 excercises per body part should take you 45min - 1 hour. I do this 5 times a week (mon - Chest, Tues - Back, Wed - Arms + Abs, Thurs - Shoulders, Fri - legs) Always make sure you are eating the right things, at the right times. There is no point putting the effort into training if you dont eat right. (read mens health!)
This! This is sound training advice! I have been bodybuilding for seven years now, I am 280lbs with 21" arms, and if there is one point that I would like to get across then it is this: Bodybuilding is a battle you fight with your knife and fork! I doesnt matter if you kill it in the gym if your nutrition is lacking! You need to eat! Eggs, milk, steak - as an ectomorph you cant get enough! You need to chow down! Get some weightgainer as well.
yep nutrition is the problem for me, just so hard to get cheap healthy high calorie food to eat inbetween meals while at work. Sure can eat load of nuts or something but that gets boring fast. Anyone who has good tasty snack ideas (i cant prepare meat at home cos my family is veggie )?
(edit - this applies equally as a response to niro above as to the OP.) I normally hate MacDonald's, because their meat is terrible (as well as almost everything else in their meals), but the Big Tasty is actually not a bad burger. More generally though, cheese burgers, if your metabolism can handle it (i.e. without turning it straight into lard on your arse and belly). I've eaten more cheeseburgers this year so far than you'd believe, and combined with martial arts and cycling, it's turning into muscle very fast. None of it is turning into fat, strangely enough, I'm thinner than ever. My friend had a similar experience where he ate McD's for a year straight and was also on his college's rugby team, training constantly; he lost loads of weight and got absolutely ripped. It makes sense from an evolutionary point of view. Do shitloads of running around, eat shitloads of meat, receive muscle. Huzzah.
I would do that...eating beef burgers all the time (for meals not snacks lol), but the amount of god damn salt in food from places like mcdonalds/burger king/kfc is just crazy edit: doing POMAD at the moment...Pint Of Milk A Day lolol
If anyone would like to PM me I'd be more than happy to help them out with specifics. I run a bodybuilding/fitness website/community(link in my signature). Plus, I have personally been pretty successful. In two years I have put on ~60lbs of lean muscle mass @ 5'7''. All natural too. With a 495lbs deadlift at 198lbs bodyweight. Some of my members are well more advanced than I am. Specifically there are members who are about to break onto the Professional Bodybuilding scene. And a good friend of mine is an Elite class power lifter in the United States. So there is just about no question that I can't get answered. Most of us are huge nerds as well! Ha! Plain and simple. A nice balanced workout plan in the 10-12 rep range is classic. Don't neglect any bodypart. Always get stronger! Either more weight or more reps. I keep a log book and every time I goto the gym I make damn sure I either lift more weight or do more reps than I did the previous time. At a certain point you're not going to get bigger w/o getting stronger! And more than anything... Do the time in the kitchen! Or else you're just wasting your time in the gym. If you're not gaining weight, then you're not eating enough! /discussion www.fitday.com is a great website to track your diet. Use it for a couple weeks to get a good estimate for your average caloric intake. And then use it to make adjustments. IE: More carbs here, less fat here, or vise versa. As I said, feel free to PM me with any specifics(or post them here). Or check out some of the articles on my website. And I promise you there will be no biased bullS*** on there. As we are unsponsored and I run everything out of pocket. I hope I didn't break any rules by mentioning my website. I was mearly using it as a reference to show that I have some knowledge of what I'm talking about.
Tuna, cous cous, Spinach + very very light salad cream. I have this for lunch, then a tiny small pot with slightly more cous cous than tuna approx 90 mins before training. It’s the perfect lads lunch because its easy to make (pour boiling water over cous cous, wait 10 mins, done) it lasts forever in the cupboards (no need to go shopping all the time!) and it has a good balance of protein, iron and carbs. Ok its not perfect, but its easy and 10x times better than any 'Healthy eating' sandwich or salad from your local supermarket, bakery or sandwich joint. For dinners I either have the same again (on a boring day), or I mix it up with chicken, veg & small portion of brown rice, or salmon, veg & small portion of rice. Saturday night is treat night, when me and the mrs cook something. My favourite is fajitas (without the cheese, and no nachos unless im going of the rails lol) EDIT: another good tip. If it didnt grow from the ground, drop from a tree, moo, cluck or swim at some point, its probably not very healthy for you.
My current routine which I'm using to continue bulking after my diet: 190lbs @ 5'7'' with a decent set of abs. Shooting for 200+ while keeping my thin waist. Ha! Day 1: Chest/Shoulders(I am currently battling a shoulder injury that keeps me from most chest exercises.) --Standing Military Press --Machine Fly's --Reverse DB Fly's --Side DB Raises --Incline DB Press Day 2: Legs(I'm a very glute/hamstring dominate squatter so I don't do too many specific hamstring exercises. Only when I'm feeling frisky.) --Leg extensions(to pre-exhaust the quads) --Wide Stance Leg Press(with a nice slow negative) --Straight Leg Deadlift --Seated/Standing Calf Raises --Front Squats Day 3: Arms(This is more or less a rest day. Even though I bust my @$$ I feel it is almost a rest day for my CNS.) --Reverse Preacher Curls --Rope Pulldowns --This day I pretty much do whatever arm exercises I can do w/o any pain to my wrist/elbow. Day 4: Back --Pullovers(to pre-exhaust the lats) --V-Grip Lat. Pulldown --DB Rows --Pendlay Row --Wide Grip Hammer Strength Pull Down --Rack Pulls or Deadlifts Day 5: Rest or repeat. Disclaimer: This is my routine that I have developed to adjust for my own weaknesses and strengths. This is by no means the best routine for you or anyone else. Again, if you'd like specific help feel free to PM me or post here.
I just starting deadlifting this year, its beutiful. Really good strength builder. Im not lifting crazy weights or anything, but im really enjoying the challange of lifting more each week (he says with a sore back lol) Last night i managed 8 reps of 140kg, and then 2x reps of 160kg. I weigh 78kg. Next week i will be looking to get 4 - 6 reps of 160kg. (probably 4!)
*busts out calculator* That's pretty legit for just starting and @ that weight. Congratz man. Deadlift is by far my most favorite exercise. And the one I can't recommend enough! If there is a muscle on the back side of your body, it gets used during a deadlift. One of the most complete exercises there is! Side Note: I can agree with the "Read Mens Health Magazine" comments. But, I'd only recommened 3-4 magazines. After that I feel you're wasting your money by buying every single one. That goes for any health/fitness magazine. After awhile they are just re-hashing the same information in a different format.
What sort of calculations are you making? Would be interesting for me to see Totally agree with the mens health. Really good to get some food & easy meals tips, plus some useful excercise stuff, but once you have read 3/4 they are mostly the same.
Protein shakes, tofu, eggs(are you allowed those?) Basically, http://vegetarian.about.com/od/healthnutrition/tp/high-protein-recipes.htm
TOO MACDONALDS AWAY!!! I can't see what more i can eat, i've got a name for myself were i work just because i eat so damn much and don't have even a smiggen of fat on me Yesterday for example was probebly a day where i would consider my meals to be pretty small Dinner: Sausage sandwich with hashbrowns + Cake + 500ml coke then can of coke 2 chocolate bars and a chocolate eclair Later on in the day snack: Chicken Sandwichs, 2 bars of chocolate again, Two cans of coke and a 500ml fanta I then went home and had tea Evening was around two full bowls of malties cereal (like shreddies but cheap ****) Midnight snack was a packet of crisps All in between i was drinking alot of water and making my way through a pack of pepsi That i would consider a small day for me because there was'nt alot of big food in there
Honestly bud, its the wrong type of food. That stuff wont do much to help you weight lifting. You need lean protein. Fish, eggs, chicken, steak. If it didnt grow from the ground, from a tree, moo, cluck or swim at some point, it probably aint good for you. When your metabilism finally slows down (with age) the bad stuff will catch up with you
You are just making your body toxic and then you'll not grow, but rather get sick. Here's my tips. NO TUNA. full of mercury. NO PORK. V bad for the body 6 meals per day 1.5grams of protien per pound of bodyweight per day (fish, eggs, red meat, chicken) plently of veg. full of antiodixants help with recovery water filtered pref alakaline, with celtic sea salt, east banas and kiwi also 3 grams of carbs per pound of body weight. (potatoes, brown rice, try to stay away from gluten) These are basic principles, and if you use them as the spine of your diet you'll be sucessful. I have been into nutrition for many years now. This isint a hard, or expensive diet... Comes down to your motiviation at the end. Wrong goals = no drive, or motivation. Thats enough info on nutrition. weights BASIC HEAVY MULTIJOINT MOVMENTS. not machines, just free weights. 6-8 reps for upperbody 10-12 legs and lower back & abs. Keep the excercies basic and use good technique. Keep good form and posture, concentrate on muscle contraction and extension, nice and slow. Also ad 5% onto the weight everytime you feel you can without straining.
