Confidence and Success > Fitness/Diet
Getting bigger
Marz:
They would be "Chin Ups"
Ohhh... that was bad.
Bald_freak:
--- Quote from: Marz on December 05, 2007, 04:28:37 PM ---They would be "Chin Ups"
Ohhh... that was bad.
--- End quote ---
"Now starring the human Inch worm"
JohnMont:
--- Quote from: Iceman on December 05, 2007, 03:44:20 AM ---Although controversial, i do believe there is a lot of truth in genetics (somatotypes), being a large factor in weight gain process. I had a really difficult time starting to gain weight in the beginning, but this was because i did not eat enough to repair the muscle. I would recommend alot of eggs fish (tuna for budget) and oatmeal (slow cooked). I eat starting at 7:30am and eat again every three hours up until 10pm. Two full glasses of whole milk to supplement each meal as well. Protein drinks are good right before bedtime especially if your a night gym rat. Whey protein is good for a quick post workout regeneration, however i would also recommend sustained release proteins. (This of course is if you don't mind some supplements.) I'd make sure to do some cardio daily, but not much. Whether or not if this routine is doctor recommeneded, i am not sure. However, my cholesterol has gone down alot and blood pressure and pulse have improved greatly. They say for moderate weight gain, you should have around a 1:1 ratio for grams of protein per body weight pound. I've bumped mine up 2:1 but have to drink twice as much water. Breaking your diet up into small meals are good for this considering your body can only process 35-50g of protein per meal. The rest gets wasted. I'm no expert or trainer, but I have become fanatical about building mass, and i can vouch to say it definetly works. But that is only 50% of the equation. The rest relies on how dedicated you are in the gym. You basically gotta become a machine! O0
--- End quote ---
Thanks, Iceman. so for the moderate gain; someone weighing 200 pounds should eat 200 grams of protein per day.?
Sounds like a lot; but I'll try it !
P.S. I've renewed my "Y" membership and have been in the gym this past week; cardio and light wt lifting; just to get used to it. Hope to see some wt reduction ( in fat ) soon.
D.A.L.U.I.:
John, if you break up your work out, either group biceps & back one day, triceps and chest & shoulders next day, then legs, quads, and hams, & calfs, the third day, or opposing muscle groups is a less common way, but I do it, that is changing to biceps tri's and shoulders, on day 1, chest and back on day 2. Also, you have to knock out some cardio, in the gym on the bike or running machines or track, or on the street. Cardio three to five days a week. Some people like morning work outs some in the evening after work--experiment and find out what makes you feel good, I'm a morning person myself, sets up the day, PLUS :) :) :) thins the skin for a great shave when I get back for shower & breakfast. Do it on a regular schedule, three days on, one day off, or just do cardio on the 7th day. It's a rut, I'm in it pretty deep, 20+ years. I'm not fit to be around unless I've done it, and people can tell when I haven't. Friends used to laugh at me, "Arnold" etc., now that us Boomers are getting up there, they ask questions on how to get rid of their gut, and I'm laughing now, but I'm also helping them out. Eat right, exercise, laugh a lot, life is sweet. Oh, get a radio or iPod style device, if you get bored listening to the elevator music in the gym. Remember this is 6 months minimum to start to really see the diff, the six pack you see on TV isn't really that common, unless you diet the fat off to see it. The road to the potential six pack is crunches, crunches, crunches, minimum 150 a day for 6 months--it doesn't really take that long each day. Hit the iron, live the life.
Bald_freak:
There is also a supplement that can aid you when you want to get the most out of your work out. L-Arginine + L-Orthinine. It increases blood flow to your working muscles, thus it flushes out the lactic acid build up that causes muscle soreness/fatigue. Two possible side effects: 1) acne, which I never noticed, but if you do take L-lysine with it and that should go away. 2) the other, no normal guy would complain about ;) Last, you need to drink about a gallon of H20 a day with it to get the most out of it. But, if your working out your gonna need alot of water anyway.
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