Muscle Building

[eTiMaGo]

come stay with my mom for a month

[Aothachos]

I weigh about 200lbs, I been taking this protein supplement called pro-NOS, its really good. I have gained about 6 lbs since i was on it (2 weeks total), and i notice my body fat percentage decreasing, and more toning and strength in my muscles. Better work out and whole lot of energy. So my plan i been doin is.....

-Everyday jogging before your workout, however you feel is a good limit, i usually do a 45minute run/jog.

-Workout monday through friday only, saturday and sunday take a break.

-Between every set on every workout do 25 reps of crunches, just to keep your body in motion, burn more calories, and ofcourse get your ab muscles a workout, thats 5 days a week, between every set when you workout 25 reps of crunches must be done.

Monday- Chest, arms
Tuesday- back, shoulders, legs
wednesday- chest, arms
thursday- back shoulders, legs
friday- chest arms

Then ofcourse on the weekends get into some activities such as sports. I usually play handball on weekends so im constantly running and using my upper body to smack the ball around.

If not again jogging is perfectly fine. Thats the workout i been doing and I have been feeling a lot healthier, more active, and also most importantly physical appearence is becoming more definitive.


If you have any questions just ask me, if i can't answer them ill just call up my father, he knows a whole bunch more than i would know about weight lifting, staying fit and healthy.

good luck!


ALSO!!!!

If you do buy the pro-NOS supplement only take 1 1/2 scoops of it twice a day, do not take the 2 scoops twice a day. 2 scoops gives you about 46g of protein i believe, the body only takes about 30g of protein a day, and so the extra you just poop out, trust me you take some major crap if you take 2 scoops twice a day, so yea 1 1/2 scoops twice a day is perfect, plus it will save you a little more money on buying the product. If you want to gain more weight use regular milk, if you are looking for just muscle mass only use skim milk or water with this supplement.

[m911gt]

eat lots of skinless chicken and eggs, drink plenty of water and exercise regularly.

[Kaotic Lazagna]

Originally Posted by White Yaris

Eat 6 meals a day man. Try focus on eating a lots of proteins and carbs. Avoid cardios/cores exercise that way you can gain mass in better results. Also, drink a lot lots of water too. And remember its not something that would happen overnight or within a week . Good luck gain muscles!

hahaha, I stay away from cardio in the mean time. Although, I really should start that once I bulk up a bit. Yeah, the 6 meals you mentioned goes with the 3-4 hour meal intervals mentioned earlier too. Thanks.

[Kaotic Lazagna]

Originally Posted by frownonfun

no i see what you are saying i just always preferred, and got more results from, a more isolated split. if i were to do the upper one day then lower the next i would follow those two days with a rest day. i just can't stress rest enough for us lightweights. lol. i only weigh like 145-150ish myself.

and when i say 130grams i do mean total for the whole day with what you take in with meals included.

hmmm, I wonder how much protein I'm getting from food. Oh, good to know I can keep doing what I've been doing, but add a rest day on the third day. haha, a more specific split schedule will just get me confused on what I have done already.

[Kaotic Lazagna]

Originally Posted by Klinton

if you dont have the rest day you are going to burn yourself out but if you put in the work the mass will come i once weighted 145 now i weight 180 its all about the work you put it and eatting right

What is eating right? Please keep in mind I'm a college student, and have no time to cook, meaning I always eat out. hehehe.

[Kaotic Lazagna]

Originally Posted by frownonfun

genetics is usually working against us little people. bigger guys can afford to do workouts twice a day, four hours a workout but it's my experience that people with less muscle mass to begin with should stick to shorter workouts with lots of rest in between. everyone is different though. genetics is going to have a lot to with what you will be able to accomplish and how.

Yeah, my metabolism is so friggin' fast! I'll feel sore/tight, but it'll go away after a resting period. I'm benching 140lbs at the max right now...kinda low

[Kaotic Lazagna]

Originally Posted by Duskin9

From my experience in working out if you are trying to put on mass first thing i would do is go get your bodyfat tested and have them calculate your lean body mass. To calculate this number you multiply your body weight X your body fat percentage. That number it gives you is your actually lean body mass(LBM) this is what you want to be feeding and making more of. Once you obtained your LBM you will want to figure how much carbs and proteins you should be taking in. If i'm bulking up i take around 1.5g of protein per pound LBM and i take anywhere from 2.0-2.5g of carbohydrates per pound of LBM. Keep in mind you want to stay away from simple carbohydrates (ie. sugar... ect.) Even though sugars or any fast absorbing high glycemic index carbohydrates can be beneficial first thing in the morning or after workout. During the day when your not working out you should be consuming low glycemic index carbs as in oatmeal, whole grains(bread, pasta), and brown rice and things of that sort. The split work out is a good start that you see ahead, but i would definitely do core work outs as the are essential and you will make gains faster. If you want more info pm and i can help you get into the physique you dream of! and anyone for that matter that reads this and wants some help just pm me!

Cool. I know my BMI in highschool was like 9%, but I think it's gone up to 19% since I began college. Thanks, please do tell me more tips on gaining more muscle.

[Kaotic Lazagna]

Originally Posted by supmet

+1

Most of the other techniques described here are for body building.

At 130 you need to take it slow. 2 pounds a week is pretty much the max you can safely lose or gain. You can permanently change your metabolism fairly easily, and then all the weight you put on will turn to fat the second you stop working out. As Duskin said, its not just about protein. Any system that doesn't recommend a somewhat balance diet is retarded.

Eat fat, protein, carbohydrates, drink water, do anaerobic AND aerobic exercise. You'll put weight on eventually. Nothing worth having is free or easy. It may seem like there are easier ways, but you always pay for it in the end.

I think I'm getting a balance diet (aside from vegies and fruits). Yeah, I'm trying to slow down my metabolism. Do you have any suggestions on how to do that? Thanks for the tips.

[Kaotic Lazagna]

Originally Posted by PETERPOOP

Eat steak and rice. Eat before you go to sleep. Don't do cardio. Lift heavy. Low reps, heavy weights.

ps: creatine will just make you bloated.

hahaha, I eat dinner waaaay late at night, near bed time. hahaha. Yeah, I lift as much as I can (while keeping good form), and do 8 reps and 3 sets. That's good, right?

[Kaotic Lazagna]

Originally Posted by eTiMaGo

come stay with my mom for a month

I wish. My mom cooks some good food! I'm with her for a week while on my spring break. So I'm being fed well

[Kaotic Lazagna]

Originally Posted by Aothachos

I weigh about 200lbs, I been taking this protein supplement called pro-NOS, its really good. I have gained about 6 lbs since i was on it (2 weeks total), and i notice my body fat percentage decreasing, and more toning and strength in my muscles. Better work out and whole lot of energy. So my plan i been doin is.....

-Everyday jogging before your workout, however you feel is a good limit, i usually do a 45minute run/jog.

-Workout monday through friday only, saturday and sunday take a break.

-Between every set on every workout do 25 reps of crunches, just to keep your body in motion, burn more calories, and ofcourse get your ab muscles a workout, thats 5 days a week, between every set when you workout 25 reps of crunches must be done.

Monday- Chest, arms
Tuesday- back, shoulders, legs
wednesday- chest, arms
thursday- back shoulders, legs
friday- chest arms

Then ofcourse on the weekends get into some activities such as sports. I usually play handball on weekends so im constantly running and using my upper body to smack the ball around.

If not again jogging is perfectly fine. Thats the workout i been doing and I have been feeling a lot healthier, more active, and also most importantly physical appearence is becoming more definitive.


If you have any questions just ask me, if i can't answer them ill just call up my father, he knows a whole bunch more than i would know about weight lifting, staying fit and healthy.

good luck!


ALSO!!!!

If you do buy the pro-NOS supplement only take 1 1/2 scoops of it twice a day, do not take the 2 scoops twice a day. 2 scoops gives you about 46g of protein i believe, the body only takes about 30g of protein a day, and so the extra you just poop out, trust me you take some major crap if you take 2 scoops twice a day, so yea 1 1/2 scoops twice a day is perfect, plus it will save you a little more money on buying the product. If you want to gain more weight use regular milk, if you are looking for just muscle mass only use skim milk or water with this supplement.

Where can I get this pro-NOS? Your workout schedule is more like mine, although I do 3 sets of sit-ups with 30-second planks following each set. Yeah, I'm using the pooper more with the 30g of supplemental protein I'm getting already.

[Kaotic Lazagna]

Originally Posted by m911gt

eat lots of skinless chicken and eggs, drink plenty of water and exercise regularly.

Ah, sounds like L&L. Kinda miss working there....for the free food. lol.

[JBougie]

I sent you a PM

[frownonfun]

just to follow up on some of the many questions you still have...

sets and reps: i'd say 3 sets of 8 is good. i usually like to do a pyramid type thing like 10, 8, 6. one thing you also might wanna think about doing is going up 5 or 10 pounds with every set. plus it's good to change your workout about every month so you don't get bored and to help continue muscle growth.

eating right: well that all depends on your goals. personally if you are just looking to bulk up i wouldn't worry too much about eating perfectly balanced meals. especially being in school and all it just becomes a big PITA. so just keep basic good eating habits in mind like staying away from sweets and cokes and alcohol if you can. drink lots of water like others have said. most importantly you wanna take in enough calories, carbs and proteins to support muscle growth. and if you are eating about 6 or 7 times a day and replacing a few of those meals with proteins shakes and bars you'll probably be covered. i know diet is important but you also gotta be realistic.

metabolism: i know you might think it sucks to have a fast metabolism but it's only gonna slow the older you get so be happy that you can break down and process foods so efficiently. it's a good thing. unless you get stuck in the desert or something. then you are fucked.

Max: the last thing you wanna do is WORRY about how little you are doing. the fact is you gotta start somewhere. just set a few small personal goals and make a commitment to reach them. who cares what everyone else is benching.

anyway other than that seems most of the advice in here is pretty sound so just follow it and stick with it.

[Kaotic Lazagna]

Originally Posted by JBougie

I sent you a PM

Got it and PM'ed back

[Kaotic Lazagna]

Originally Posted by frownonfun

just to follow up on some of the many questions you still have...

sets and reps: i'd say 3 sets of 8 is good. i usually like to do a pyramid type thing like 10, 8, 6. one thing you also might wanna think about doing is going up 5 or 10 pounds with every set. plus it's good to change your workout about every month so you don't get bored and to help continue muscle growth.

eating right: well that all depends on your goals. personally if you are just looking to bulk up i wouldn't worry too much about eating perfectly balanced meals. especially being in school and all it just becomes a big PITA. so just keep basic good eating habits in mind like staying away from sweets and cokes and alcohol if you can. drink lots of water like others have said. most importantly you wanna take in enough calories, carbs and proteins to support muscle growth. and if you are eating about 6 or 7 times a day and replacing a few of those meals with proteins shakes and bars you'll probably be covered. i know diet is important but you also gotta be realistic.

metabolism: i know you might think it sucks to have a fast metabolism but it's only gonna slow the older you get so be happy that you can break down and process foods so efficiently. it's a good thing. unless you get stuck in the desert or something. then you are fucked.

Max: the last thing you wanna do is WORRY about how little you are doing. the fact is you gotta start somewhere. just set a few small personal goals and make a commitment to reach them. who cares what everyone else is benching.

anyway other than that seems most of the advice in here is pretty sound so just follow it and stick with it.

Thanks. Big help with this topic. LMAO @ the desert comment.

I drink lots of water, and the soda I drink is usually Barqs rootbeer. I'll drink a beer or two on the weekends, and have hard liquor once in a while. And the types of food I eat is fast food like Subway or Chinese food. I eat a lot of sushi as well, and eat my mom's cooking on the weekends. I think I'll start off lower in weight, and do the stacking/pyramid thing you said. Thanks again.

[Klinton]

Originally Posted by Kaotic Lazagna

What is eating right? Please keep in mind I'm a college student, and have no time to cook, meaning I always eat out. hehehe.

im a college student too chicken takes 3 minutes to make boss i learned that in the Army when thats all i ate you can get some skinless chicken and a stove top and there you go wal-mart man its like 5 bucks for 5 pound bag that and some vegs on the stove top some beard easy good meal!!!! good luck man