BLIGHT CAN YOU HELP ME?
- Thread starter Uaintknowin
- Start date
Im 5-11 and am 205. Started at 160.
HERES THE MAIN THING: EAT enough food, in a smart way.
If you have a good workout plan, like you bust your ass to get big, have enough rest inbetween, use reps/weights/sets how you feel you are getting great workouts, you must eat to have gains. You may know it already but here goes:
PROTEIN: You must eat enough for your muscles to use to repair and recover. I reccomend at least 1 gram per pound of body weight. If your in a real hurry, do 1.5 grams per bodyweight. So you are 150lbs... 1g=150 grams of protein to eat in a day. 1.5g=225grams of protein a day. HINTS: Bread, vegetable proteins dont count. Get your totals from MEATS, MILK, EGGS, FISH, SUppliments. You cant digest more than 35-40 grams of protein an hour in most cases.
CARBS: You need them to help get protein into your body quicker. Eat them more with meals before working out. After working out have 2 great meals, an hour to 2 hours apart, from when you lifted. I do about 2 grams of carbs per pound AT LEAST when bulking.
FATS: YOu need them for testosterone production, dont overdo it, but make sure you get healthy fats. No Saturated fats when possible.
CALORIES: ABOVE ALL REMEMBER, CALORIES MAKE YOU!!!!!!
If you eat more than you use, you gain weight. Make sure you get enoug calories to build mass. But watch your diet to make sure you dont eat lots of junk, or your gonna be putting on a lot of crap weight. But some isnt bad, and for a first try, you may gain fat. Its always easier to get heavy and loose weight your body isnt accostumed to on your first run. So be prepared to eat strict later on to look healthy and be big and in good shape if you eat junky now.
WATER: Drink more if you are lacking. I drink a gallon everyday, even if i drink 12 beers that day, i get a gallon in. Besides, more water benefits your body. Plus a huge diet like i got needs a lot of water to stay healthy and running and un-clogged.
HERES THE MAIN THING: EAT enough food, in a smart way.
If you have a good workout plan, like you bust your ass to get big, have enough rest inbetween, use reps/weights/sets how you feel you are getting great workouts, you must eat to have gains. You may know it already but here goes:
PROTEIN: You must eat enough for your muscles to use to repair and recover. I reccomend at least 1 gram per pound of body weight. If your in a real hurry, do 1.5 grams per bodyweight. So you are 150lbs... 1g=150 grams of protein to eat in a day. 1.5g=225grams of protein a day. HINTS: Bread, vegetable proteins dont count. Get your totals from MEATS, MILK, EGGS, FISH, SUppliments. You cant digest more than 35-40 grams of protein an hour in most cases.
CARBS: You need them to help get protein into your body quicker. Eat them more with meals before working out. After working out have 2 great meals, an hour to 2 hours apart, from when you lifted. I do about 2 grams of carbs per pound AT LEAST when bulking.
FATS: YOu need them for testosterone production, dont overdo it, but make sure you get healthy fats. No Saturated fats when possible.
CALORIES: ABOVE ALL REMEMBER, CALORIES MAKE YOU!!!!!!
If you eat more than you use, you gain weight. Make sure you get enoug calories to build mass. But watch your diet to make sure you dont eat lots of junk, or your gonna be putting on a lot of crap weight. But some isnt bad, and for a first try, you may gain fat. Its always easier to get heavy and loose weight your body isnt accostumed to on your first run. So be prepared to eat strict later on to look healthy and be big and in good shape if you eat junky now.
WATER: Drink more if you are lacking. I drink a gallon everyday, even if i drink 12 beers that day, i get a gallon in. Besides, more water benefits your body. Plus a huge diet like i got needs a lot of water to stay healthy and running and un-clogged.
SUPPLIMENTS: CREATINE is good, many companies make good products of it. You should look into some companies or re use companies that made good products you tried already. GNC ususally will reccomend quality companies and then you can just go order them online instead of buying them there. Ive used products by and will continue to use these companies: Prolab, MuscleTech, MLO, TwinLab, and Labrada.
FOr more info see
www.musclemag.com
www.bodybuilding.com
They also got message boards with lots of huge people to answer questions and talk about these things.
FOr more info see
www.musclemag.com
www.bodybuilding.com
They also got message boards with lots of huge people to answer questions and talk about these things.
right on for the tips dogg, its een hard to keep up with the diet part cause of $$$$, but i beenhittin creatine and the weights...can you recommend some workout with just some dumbbells i got....theyre like adjustable from 0-60 lbs .
How many pushups a day do you recommend, Ive been doing curls, and hammer curls, like 3 sets of 15 with like 35 lbs on each
, im usually strugglin on the last set and feel like i might pull a muscle or over exert myself (being sore is a bitch, it throws my whole schedule off)
How many pushups a day do you recommend, Ive been doing curls, and hammer curls, like 3 sets of 15 with like 35 lbs on each
, im usually strugglin on the last set and feel like i might pull a muscle or over exert myself (being sore is a bitch, it throws my whole schedule off)
Just make sure you rest the muscle you work for AT LEAST 48 hours before doing it again.
DUMBELL WORKOUTS:
Dumbell Press (shoulders) like a military press, sit upright and press dumbells towards the celing. Keep good form: Back slightly arched at the bottom and sitting straight up, or do them standing.
Laterals (shoulders) raise and lower weights out to your side straight up and down.
Front Raises ? (shoulders) raise and lowere weights with your arms straight ahead of you. In a straight line. Keep elbows bent a bit.
Rear Flys ? (shoulders) stand or sit bent over at the waist, keep back straight, bring dumbells up from the floor to about level with your back. Then return weight in same path. Like flys for chest, but its reversed for your back.
Curls (bicep) hands facing in, out, or hammer curls all work different parts of the muscle. Do all 3 types. Also try different versions such as seated, standing, and supported.
Kickbacks (tricep) Get on all fours with back straight. Move one arm so the upper bicep part is aligned with your side. Then bend your elbow in a 90 degree angle. Hold the dumbell in that hand like that, and then raise toward your rear, keeping the upper arm stationsary. Then go back.
Chest Press (chest) lie on a bench or floor if you have to. Press weights up as you would a normal bench press.
Chest fly (chest) lie on your back and move weights in an arch like path with your elbows slightly bent. Weights should start out to side and finish above your body with your chest contracted.
Dumbell Row (back) lean on something so you can have your back parralell to the floor and grab a dumbell in one hand. Keeping good form without moving your back and having it straight, raise and lower the weight so it feels like your back muscles are doing all the work. You are trying to target your back muscles, so keep your biceps to as little work as possible. Dont twist your body.
Dumbell Squat (legs) i never did one, dont know if its a real exersize. But you got to do legs. Hold the dumbells and do squats. Make sure your toes arent coming past your knees. Keep your back straight. Point your toes outward slightly. Keep your knees going in the direction of your knees. If they come in, you may be using too much. It is important to keep good form in squats as well as any other movements.
DUMBELL WORKOUTS:
Dumbell Press (shoulders) like a military press, sit upright and press dumbells towards the celing. Keep good form: Back slightly arched at the bottom and sitting straight up, or do them standing.
Laterals (shoulders) raise and lower weights out to your side straight up and down.
Front Raises ? (shoulders) raise and lowere weights with your arms straight ahead of you. In a straight line. Keep elbows bent a bit.
Rear Flys ? (shoulders) stand or sit bent over at the waist, keep back straight, bring dumbells up from the floor to about level with your back. Then return weight in same path. Like flys for chest, but its reversed for your back.
Curls (bicep) hands facing in, out, or hammer curls all work different parts of the muscle. Do all 3 types. Also try different versions such as seated, standing, and supported.
Kickbacks (tricep) Get on all fours with back straight. Move one arm so the upper bicep part is aligned with your side. Then bend your elbow in a 90 degree angle. Hold the dumbell in that hand like that, and then raise toward your rear, keeping the upper arm stationsary. Then go back.
Chest Press (chest) lie on a bench or floor if you have to. Press weights up as you would a normal bench press.
Chest fly (chest) lie on your back and move weights in an arch like path with your elbows slightly bent. Weights should start out to side and finish above your body with your chest contracted.
Dumbell Row (back) lean on something so you can have your back parralell to the floor and grab a dumbell in one hand. Keeping good form without moving your back and having it straight, raise and lower the weight so it feels like your back muscles are doing all the work. You are trying to target your back muscles, so keep your biceps to as little work as possible. Dont twist your body.
Dumbell Squat (legs) i never did one, dont know if its a real exersize. But you got to do legs. Hold the dumbells and do squats. Make sure your toes arent coming past your knees. Keep your back straight. Point your toes outward slightly. Keep your knees going in the direction of your knees. If they come in, you may be using too much. It is important to keep good form in squats as well as any other movements.