Weight Gainers!!

[cha kuen]

Any weight gainers out there that actually taste good??

Someone told me to try an alternative to weight gainers. He said to buy milk powder and mix it with milk. Anyone try that?

I'm 5'10 and weigh 134. What do I got to eat? Pasta, rice, bread, milk, steak, take vitamins, cereal, bagels and eggs. Can anyone add to this list?

Thanks.

[Sharky]

steak, mmmm

maybe you have a really fast metabolism, some people aren't supposed to be big, just as some people can't be thin.

Edd

[Sharky]

you said steak, sigh, my bad

ignore the first part of the above post then b

Edd

[Fon]

Load up on the carbs, and start with the weights.

I tripped over those laces I never learned to tie, but I got up, and I'll keep getting up every time.
-Zebadiah Adam Zaharris

[Fon]

Red meat is good, also.

I tripped over those laces I never learned to tie, but I got up, and I'll keep getting up every time.
-Zebadiah Adam Zaharris

[Diller]

1. dont eat ANYTHING all day, then eat a huge dinner.

2. lift weights. heavy weights at low reps, doing lighter weights at higher reps will burn fat.

"stay true to you - believe that there's no one bigger"

[LEGEND]

PROTEIN SHAKES...they will help...
Best thing I did was eat TYSON chicken breasts and rice almost everyday...you can buy a pack different flavored at BJ WHOLESALEs or COSTCO...
and life heavy with light reps! 8 reps and 3 sets!
You'll see a difference in about 3 months...
Warning...you will gain a tummy but you can burn that off relatively quick when you hit the cardio training again!

A

[Mojo]

Beer,drink lots of beer.

[This message was edited by Mojo on 11-01-00 at 04:01 PM.]

[HAZ]

I CANT GAIN WEIGHT! HELP!

IM 5FT 11 & WEIGH 11 STONE.

I WANA REACH ABOUT 12 1/2 - 13 STONE.

I EAT LOADS BUT I DONT EVEN PUT ON A POUND!

[hughes]

This post will probably annoy you, but its true. You will have to eat more, or to put it another way "eat more than you burn off", stick to that quote and you WILL gain weight, if you want to gain muscle mass, lift heavy and make it 3 sets of 5-8. I had trouble gaining weight untill recently - and yeah im an ectomorph like you, i pretty much had to double what i eat in a day. If Ironfist replies to this post he'll be a great help - he was to me, thanks Ironfist!

[Budokan]

Want to gain wait? THEN START EATING YOU SKINNY RAIL!

Here's the program I use when I want to put on a few extra pounds: Eat until your belly is so extended it sounds like a watermelon when you thump it. Sit on the couch and watch Oprah. Beat off to more internet porn in the process until you're so fatiqued you can't even walk to the bathroom but have to relieve yourself in a 7-11 Big Gulp cup. Before you know it you'll be slappin' on pig fat quicker than Richard Simmons can gobble a meat whistle.

Also: See the Atkins Diet thread for my advice on how to *lose* those extra pounds when you become too tubby.

[No_Know]

Eat more than a handsized portion whenever you eat. Eat five times a day if you can manage. Don't fully chew your food before you swallow it.

[IronFist]

I don't think 3 sets of 5-8 reps will add mass to most people...

IronFist

[WCJoe]

In order to gain weight, first you should estimate you daily caloric needs. When you have that done, you should eat about 800 calories more than you need per day. Also, this increase in calories should be spread out over 5 meals per day. If you don't eat 5 meals per day, than do it over how ever many meals you do eat. However, it is a good idea to eat five meals a day. Another thing to do is when you are not doing your core workout do nothing. This is a good time to lay around and watch tv because if you are up and about then you're gonna burn more calories and therefore not gain weight. These are some basics, if you need anymore help than just leave another response or contact me.

[Qi dup]

More calories brother man.

[IronFist]

Calories alone will just make you fat :)

You need a good muscle building workout as well so that the calories you eat get direction :)

IronFist

[red_fists]

Get married. Works a treat.

;) ;)

[hughes]

Originally posted by IronFist
I don't think 3 sets of 5-8 reps will add mass to most people...

IronFist

HEy ironfist, i remember taking your advise from a while ago and im sure 3x8 was mentioned.if not i must've misunderstood. What reps-sets should i be doing then? 3x4 and lifting heavier? BTW I'm 17 5 foot 8 and 126lbs, and I was like 117 at the start of the year,so i AM gaining weight and all,but now I'm not sure if its "good" weight as it were.

[INSANE MANTIS]

i worked out hardcore for many years...mostly i ate tons of noodles,tuna fish ,peanut butter and red meat....also drank protien powder and took amino acid,,,,,you need too workout heavy for mass and burn out for cuts...i always ate right after lifting and when ever possible...its hard at first but you get used to it...drink lots of water also..

[-Sai-]

Hello. My friend and I are quite skinny people. Both 17yo, 125pounds, he is 5'7, i'm 5'6. We eat as much as we can (not on any diet, we eat junk). We seem to burn all of it very fast. both hyper-active, always need to be doing something. We don't put on any weight at all. We exercise a bit, few weights a week, basketball at lunch, badminton weekends etc...

How to 'grow sideways' as we're very light. Eat more carbohydrates? Fatty foods? heavish weights/low reps? I eat heaps of fruit/veg a day, and about 1.5-2 liters of water a day normally (50-70oz).

Any help would be appreciated.
thanks

[IronFist]

At least you understand that you have to eat to gain weight.

To gain weight you need a caloric surplus in your body. 3500 calories = 1lb. Now, you can eat a lot and just put on weight, or you can do mass gaining type workouts (ie. Bodybuilding style) and therefore, in essence, "direct" the protein into your muscles. This is the way to put on mass that looks good.

Since you said you were skinny and you eat a lot, you will probably never be huge.

We seem to burn all of it very fast. both hyper-active,

There is a saying in bodybuilding "Never run when you can walk, never walk when you can stand, never stand when you can sit, never sit when you can lie down, and if you can lie down, you might as well take a nap." The meaning behind this is that in order for bodybuilders to get as big as possible, they have to burn the least amount of calories possible. As a side note, professional bodybuilders are some of the most unhealthy people in the world... many of them cannot even walk across stage without becoming out of breath. However, their goal is not to be healthy or good athletes, their goal is to become as big as their genes will allow.

Now, this is not to say you can't add some mass an still be an excellent athlete. But, by keeping up your aerobic activity, you will by definition be burning more calories than if you didn't. So to compensate for this you will probably have to eat more.

Putting on size is a gradual process. Do not jump in to eating thousands of calories a day. Gradually build up. Make sure you eat at least one gram of protein per pound of bodyweight once you start your mass building routine. Also, be prepared to be sore following your workouts and know that this will have an effect on your other sports as well.

Most importantly, I know at 17 it would be cool to be huge, but you may not be done growing yet so don't rush things. I know that's not what you want to hear, but as a 21 year old who was 145lbs at 5'9" in highschool, I know what you are going through.

One more thing, I assume you are an ectomorph (naturally skinny, low bodyfat, hard to put on muscle or fat). If this is the case, any muscle you put on will automatically be ripped because your bodyfat is naturally low. If you don't have one already, it will be fairly easy for you to develop a six-pack.

Good luck,

IronFist

[-Sai-]

Since you said you were skinny and you eat a lot, you will probably never be huge.

I would say i eat a lot, compared to other friends, but I don't really eat until I can't eat no more, much, I guess eat more for breakfast, as that's one that I don't eat too much (a bowl of cereal, 2 slices of bread, just enough for me to to through the first 2 periods at school) So i guess maybe more breakfast.

There is a saying in bodybuilding "Never run when you can walk, never walk when you can stand, never stand when you can sit, never sit when you can lie down, and if you can lie down, you might as well take a nap." The meaning behind this is that in order for bodybuilders to get as big as possible, they have to burn the least amount of calories possible. As a side note, professional bodybuilders are some of the most unhealthy people in the world... many of them cannot even walk across stage without becoming out of breath.

Yes we're both quite fit, all round good at most ball games. I can do 20 pullups, but 15 would be around 'normal' 20 is bordering of exhaustion, so i can lift my bodyweight very easily. He is a bit slimmer than me (weigh same, he is 1-2 inches taller).

Is a pinch test on forearms/biceps an idicator or body fat? (haven't tested properly) If it is, i have 'defined' arms, but not all cut up, as there is a layer of fat over (I don't lift exponential amounts of weights that I can hardly pick up)

Putting on size is a gradual process. Do not jump in to eating thousands of calories a day. Gradually build up. Make sure you eat at least one gram of protein per pound of bodyweight once you start your mass building routine. Also, be prepared to be sore following your workouts and know that this will have an effect on your other sports as well.

yup thanks for that. What do you think about protein shakes? (he is maybe thinking of it) And what foods are most protein rich?

Most importantly, I know at 17 it would be cool to be huge, but you may not be done growing yet so don't rush things. I know that's not what you want to hear, but as a 21 year old who was 145lbs at 5'9" in highschool, I know what you are going through.

One more thing, I assume you are an ectomorph (naturally skinny, low bodyfat, hard to put on muscle or fat). If this is the case, any muscle you put on will automatically be ripped because your bodyfat is naturally low. If you don't have one already, it will be fairly easy for you to develop a six-pack.

He is quite "ripped" so to say, and while both haven't got huge sick-packs (at the moment), as there's fat around there (of course).

Thanks.

[Cashier Graham]

I had the same problem for a long time, eating lots and not getting any bigger. Until I found a magic elixer that helps you put on weight very quickly, it's commonly known as beer. I don't know where you are so I don't know if you can get it easily and I feel guilty pusing beer onto 17yo's so do what I used to do and eat 1 litre of ice cream every week in one sitting as well as your normal diet. You probably won't put any weight on but it'll give your belly a stretch. I put on 1st in about 4 months on the beer diet and i'm now 11st which i'm very happy with.

[Hai_To]

Believe me I know where you are coming from. When I got out of high school I was about 6' and 125 lbs. When I graduated college I was 6'2" and 145 lbs. Now I weigh 165 lbs. I have always wondered where my high metabolism came from as my father is my height and 350 lbs, and my mother is big too (not fat, but big).

Being thin at your age wasn't very fun. Though I was a pretty good athlete (probably due to less wind resistance). Eating more can help, just make sure you eat healthy. Though, in all honesty, the best cure is time.

Look on the bright side, a lot of obese adults would kill for your genes. :D

[IronFist]

Sai, protein shakes are for supplementing protein if you can't get enough normally. For you, eating 120g of protein per day will be no problem. A small can of tuna is like 30g, a chicken breast is usually 30-35. If you eat steak, a steak can be 50+. Turkey, ham, etc is all protein. Meat is protein. When you eat meat, generally you are eating the animals muscle which is made of protein. Milk has 1g of protein per oz.

Anyway, protein shakes are not some magic pill. The main use for protein shakes is if you are trying to get like 300-400g of protein per day... it would be hard to eat that much food so you can just drink a shake to help. If you are just starting do not worry about the shakes. Don't let the GNC salesman talk you in to anything. The only thing you need is a good MEN'S multivitamin. Make sure you get a men's vitamin because it won't have iron in it. Men don't need extra iron. If you just get a random vitamin, it will probably have iron in it and too much iron can make you constipated as well as mess with your joints.

Hope this helps,

IronFist

[-Sai-]

So does that mean, we should eat, eat, eat, and not do our 'hyper-active' activities? I.e. no more ball at lunch, extra activities outside of school? Just sit around at lunchtime, eat eat eat? No weights/nothing for a few months, we'll get fat, then burn it all off?

Or... eat eat eat, and don't simply burn calories during the day, and burn them when doing weights?

We figured out we actually don't eat much, we always eat till we're 'satisfied' not like FULL or over-full.

thanks.

[IronFist]

So does that mean, we should eat, eat, eat, and not do our 'hyper-active' activities?

Not exactly.

I.e. no more ball at lunch, extra activities outside of school? Just sit around at lunchtime, eat eat eat? No weights/nothing for a few months, we'll get fat, then burn it all off?

If you eat eat eat and don't lift weights, you will not develop big muscles. The weight will be stored as fat (even though you're skinny... so it will just be less fat than on other people). You must lift weights bodybuilding style in order to build muscle. This must be combined with proper nutrition.

Or... eat eat eat, and don't simply burn calories during the day, and burn them when doing weights?

It's impossible to not burn calories. Everything burns calories... breathing, sleeping, walking, etc. Just some stuff burns more. So, if you're interested in putting on weight, I would not do overly-aerobic activities (like no marathon running). But if you love to play basketball, don't necessarily cut that out. The hardcore bodybuilding lifestyle is not for most people so there's no reason to give up everything you love just to put on a few more pounds. You can still build some size and still be fairly active.

We figured out we actually don't eat much, we always eat till we're 'satisfied' not like FULL or over-full.

Uh, ok. If you could estimate your daily caloric intake it might help a bit. But for the most part, you should never over eat anyway.

IronFist

[-Sai-]

ok thanks alot Ironfist and others.

[scotty1]

God, Sai we got the same problem. 5'9" and 135 lbs. I've been eating like a fat b!tch for months now and I'm just starting to put a little bit of weight on. Its a long hard struggle my friend. I'd say the most valuable thing you can learn is that you don't have to be built like Pitt in Fight Club to be an effective fighter or happy with your body shape.

So much is down to your genes and body shape, I have come to the conclusion that my ideal body 'look' is just not attainable with my body. Trying to attain something that is not attainable is just going to make you frustrated. Be realistic in your goals.

But saying that, you are only 17 and I was a lot skinnier than I am now when I was 17. So all my effort and tins of tuna has paid off I suppose. In fact, looking back, I am a lot happier with my body than I used to be. And I have altered my body shape a lot.

Yeah, big up myself. :) I used to be too skinny. Now I am skinny.
And I'm happy with that because I know its not going to change.
But that's what I'm saying to you, be realistic in what you can attain, and only compare yourself to yourself, not to others who due to their parents (or whatever) are going to put on muscle like TWICE as easy as you.

Ectomorphs of the world unite!!

:D

[dezhen2001]

I'll stand with ya! 5'10" and 147lbs... have been around that for many years. At first i did a lot of weights and things when i trained boxing and muay thai, but nothing much happened at all! It is a hard struggle...

Then i just accepted i am the way i am... train to maximise my potential with what i have. that's why now i do wing chun and qigong, which work just fine with a skinny body! lol The hard qigong i am doing is also making me much stronger and my body develop in a natural way (i am filling out a little at last). Of course this can also be my age (22) and other things.

Anyway Sai, good luck with what ur doing :)

david

[scotty1]

Same here mate, I'm 22 and I think that I could do as much 'building' as I like but its only a combination of my training and my age that are at last filling me out.

[Lice]

Hi,

I'm going through the same thing right now. Six weeks ago I was 5'11" and 120lbs. Now I'm 140lbs (and still 5'11" :)) and still working on gaining.

I lift weights four times a week and eat a lot more. I try to take in around 175 to 200 grams of protein a day and about 300 to 400 grams of carbs. Good sources of protein are eggs, tuna(and other fish), nuts and meat. I also use protein shakes because I don't like feeling full all the time as I did when I tried doing it with just eating. Also, it's good to eat 5-6 meals a day instead of 3 large meals.

It's a diet, just like an overweight person trying to lose weight. The same willpower will be needed to stick with it. As you age your metabolism will slow down and eventually when you're pushing 40 you'll be wondering where all this fat came from. :)

[IronFist]

Keep in mind tho (and I speak from experience) that if you are an ectomorph with a naturally fast metabolism, and you build up to eating 5-6000 calories a day, there is a chance that because your body is expecting food, your metabolism will further increase. Does that make sense? It's like the opposite of starvation mode... when you DON'T get enough food, your metabolism slows down to preserve what you do have. When you get too much food, your metabolism speeds up to compensate.

That being said, if you do get to the point where your body is expecting 5 or 6000 calories per day, and one day for whatever reason you can't eat very much, believe me that you will be hungry as hell. Your body expects a big meal NOW, and if it doesn't get one, your stomach will let you know.

That, and many other reasons, are part of why I quit bodybuilding.

Just something to consider if you decide to be hardcore about building muscle mass.

Oh, and to the guy who gained 20lbs in 6 weeks, do you know your bodyfat % (before and after)? 20lbs doesn't really mean anything by itself. You could gain 20lbs of fat and look like crap. Or you could gain 15lbs of muscle and 5lbs of fat and look pretty cool. Do you have any idea what your bf levels are?

IronFist

[Lice]

Ironfist,

I've been tracking that also. I started at 6% and currently at 10%. From what I understand, 10% is still pretty darn low.

But it's all going to my gut! Darnit. :)

[Spark]

What would you recommend for a Starving Student like myself who can't afford $100 in extra groceries?

There are different types of 'shakes' - Carb, Whey, high calorie (aren't there???) that could possibly compensate?

Later!

[dezhen2001]

Tuna is pretty cheap :D

I'ma student as well and just eat lots of meat and veg etc. But actually i don't train weights or anything anymore, just do my gong fu training and qigong and have reaped good benefit from those :)

david

[looking_up]

I know that this may sound like the complete opposite of what
one would expect to hear as advice on gaining weight, but..

Try practicing some zhan zhuang (standing pole) meditation.

I put on more weight since I started meditating than all the
protein shakes and weight lifting that I did before that.

There's something about learning how to be still (especially in the
mind) that helped my body to chill out a little and stop burning
those calories so quickly. I was always hyper and tapping my
foot and stuff and I think the meditation helped my body to
find its natural weight. You learn to breathe deeply from the
belly and become more efficient.

Also, you're only 17; you'll put on at least 10 pounds your Frosh
year in college...

- Peace -

[Grahf1]

My advice:

Keep doing what you are doing, except eat more. Just eat, eat, and eat. Don't worry about getting fat, if you do get fat, I'm sure with metabolism like yours you will lose it in no time.

My experience with people with high metabolism is, even when they try eating more and more, they still have trouble gaining weight, so I think getting fat is the last thing you need to worry about.

Eat a lot of potatoes.

[Taone]

I think there's more of us out there than each one thinks :) I don't know about pounds and feet but I'm 185cm and 65kg at 18... But I've given up on the notion of a 'buff' look :) I only just started doing free-weights properly cause I gotta do a lot of shoulder cuff rotator rehab after a dislocation a few weeks ago... and for some reason I don't care about the look anymore. Function and tone is all I'm after. Consider how many Kung Fu masters or teachers are really ripped... some are, but hey, it's in the genes. You can or you can't, don't stress over it.

And ironfist, you're right about the six-pack. My stomach is an item of pride naturally :)

One other thing, I'm sure I read somewhere that the body can only assimilate about 30g of protein an hour, so excess (ie big lumps of steak or choking down them huge shakes) only puts a burden on the kidneys... anyone confirm/disagree??

Ta

[IronFist]

I was at GNC tonight looking at the weight gaining powders. I wonder who the "engineers" are that come up with some of these formulas.

I saw one a while ago (sorry, I forgot the brand) that was like 30g sat. fat per serving. That's 150% saturated fat (the bad kind of fat) of the daily recommended value (based on a 2000 calorie a day diet). Holy ****, they should rename that stuff heart attack powder.

Then tonight I saw this other one that was called "Weight Gain 2150" or something. The 2150 is because each shake has 2150 calories in it. Holy ****! Now, that's probably not much if you're a pro bodybuilder eating 7000 calories a day, but that's still quite a bit for one meal. One serving was "3 scoops", however, so if you wanted to be normal you could use only 1 scoop and have a nice, 700 calorie shake. If you did it this way you would extend the life of the product from 7 servings to 21 servings. But for $45 that's still expensive.

Why is that last one worth mentioning? Because of the ingredients. Out of the 2150 calories, I think 50-80g were protein. Now the funny part. In a 2150 calorie shake, only 2g was fat. That means the rest was carbs :eek: ! I remember in the RDA % column it said it was 160% of the RDA's recommended daily carb allowance. Holy ****!!! They should rename this stuff, "Who wants to become a diabetic powder."

I wonder who came up with that last stuff? "Hey guys, let's make a bulking powder with no fat in it! I'm SMART." Is it supposed to make you huge and lean? :rolleyes:

Rant over.

IronFist

[stuff]

they need the carbs to spare the muscle. of course carbs aren't the only thing involved. BCAA's esp. Glutamine and many other things play a part in sparing muscle.

[yenhoi]

Well..... you are kinda responsible for reading the label and stuff.

:D

[IronFist]

Originally posted by stuff
they need the carbs to spare the muscle.

What are you talking about?

IronFist

[stuff]

that was in response to the part in your rant about the carbs.

[IronFist]

I knew that much :)

I meant what are you mean by "sparing the muscle?"

IronFist

[prana]

IronFist,

Sometimes ignorance is a laff, but only to the ones who know better. I'm very ignorant, though I have a similar but off-topic rant.

Saw these RCA cables, carrying audio signals from the source to the input of the PA, costing a massive AUD$4000 per pair ! Its selling point, low inductance and of course gold contacts etc.

But what they did not know, is that, since the input of the pre-amp is an extremely high impedance, the worst enemy is in fact capacitive coupling. & even more so, the audio amplifiers greatest noise factor is lack of proper grounding.

Anyways, back to topic, you and most people here are lucky, we know better. Spare a thought for those shelling out precious hard earnt money and causing themselves more bodily harm in the name of health. Lets hope they learn eh ?!

[stuff]

not enough carbs the body starts eating muscle for energy.

[Ford Prefect]

I think what he means is that carbs are needed to replenish glycogen stores after they've been exhausted due to rigorous activity. Obviously 400g of carbs is enough to allow you to kill diabetic people with just a glance though.

[Qi dup]

Originally posted by IronFist
Holy ****!!! They should rename this stuff, "Who wants to become a diabetic powder."

Haha yeah, I thought about that myself. I like 'instant diabetic' personaly. I think your think of the weight gain 1850 and 2200. Before a new crap about nutrition I used to take that stuff:mad: I'd drink a full serving right befoe I went to bed (Thanks GNC). Let me tell, it worked. I gained 10 pounds in no time at all. It's the fatest I've ever been! Yeah weight gainer! I felt pretty crappy too. All in all I gained about 10 pounds of fat and not much muscle.

[IronFist]

Originally posted by stuff
not enough carbs the body starts eating muscle for energy.

Are you serious? I always thought it was protein that was responsible for the body not eating muscle. :confused:

I assumed this is why people could maintain a high level of muscle mass while on ketogenic diets (very, very low or almost no carbs allowed), which force the body to burn fat because there's no carbs to use as energy. The bodybuilders I know who do this keep their protein intake very, very high throughout this time as well because protein prevents the body from using muscle as energy.

As a side note, for people reading this who might want to try a keto diet, don't, unless you're getting ready for a bodybuilding tournament. No carbs makes you feel like crap and even starts to mess with your brain function after a few days.

IronFist

[lowsweep]

My boxing trainer used to be an army boxer. He said that they have meals (there was an acronym that i forget for them) that are about 900 calories when they are training in the field. He said they also have ingredients that constapate you for the entire week of field training. Now, not only do you get a heartattack, your bowels explode as well.

[stuff]

Iron Fist, protein also plays a part in that role. But you are burning carbs for energy. In a Atkins type diet you wanna keep your BCAA high to spare muscle since there arent many carbs. Without the carbs plus high protein, you burn fat and keep muscle.

Lowsweep, they are called MRE's and are freakin' good, though I think they are a bit over 900 calories. Very high in sodium as well, to retain water.

[IronFist]

But you are burning carbs for energy.

I understand what you're saying...

But making a weight gain powder, for the specific purpose of bulking up, without fat in it is stupid.

IronFist

[ricksitterly]

You may have also noticed that a lot of these weight gain powders have a ridiculous amount of sugar in them! The last one I looked at I remember having over 100 grams of sugar in a serving... insane!!! This is actually a cheap way to bulk people up. Knowing that unused sugar gets stored as fat, and also knowing that many athletes cringe if they even hear the word fat, the manufaturers simply load this stuff with sugar instead of fat at the expense of the user's sugar/insulin system. They know that the consumers probably will gain at least some weight, with so much extra sugar in their system, and this will give their product an "edge" over other products if it somehow manages help the average joe pack on a few more pounds right after buying it. It would be much more rational to put in SOME fat (even 5 grams maybe ), and lower the insane amount of sugar in these. So many athletes are against fat, not realizing that fat actually provides the body with a great amount of reserve fuel for energy, much more than sugar or carbs. Some products, such as enlarge2, have caught on and incorperated fat, but something still needs to be done about the sugar. It makes my stomach hurt :( Not all, but many. Take a look next time you visit gnc or wherever.

[Mantis_Student]

Hi guys. Long story short. Im a big fatty mcfatterton. Ok its not that bad but I do want to get into shape. I am taking Kung-Fu classes at the community center and lifting weights after class. This is done twice a week and will increase to 3 times per week after a month or two. I have also adjusted my diet and I am losing weight. But I would like to maximize my hard work with some kind of work out supplement. Can anyone recommend something? I was thinking of trying Hyrdroxycut. Thanks.

[GunnedDownAtrocity]

my buddy had a lot of luck with hydroxycut, but i've never used anything like that personally.

my training in the weight room aproaches masochisim more often than not, and the only sups i use are ON whey and L-glutamine. i used creatine briefly, but my kidneys started hurting on two seperate cycles of taking it.

best advice is to train hard and eat clean and often. try for 4 or 5 small meals a day, keeping in mind that a "meal" may mean an apple and a half a cup of cottage cheese.

also - raw eggs. natures perfect fast food - quick, easy, clean protein. they have no taste and it doesnt take long to get past the texture. a few raw eggs and your choice of cereal/oats = very quick and easy breakfast. i personally do up some fiberone with fresh berries and nuts.

[bodhitree]

add some cardio AFTER lifting. You burn more fat if you do cardio after lifting. Limit high GI carbs except immediately before or after your workout, exception being fresh fruits and veggies. Keep up the work, some times results take some time. Drink lots of water and tea!

[HtownShaolinBum]

None of the products available for weight loss work for crap because all the good ones are illegal now.

Do what I am now trying to do to get lean. Eat Vietnamese food. You ever see a fat vietnamese guy? Didnt think so.

[Drake]

Cut out fast/fried/processed foods. Enforce portion control. Cut out soda. Do cardio 3 times a week for no less than 30 mins, and lift for endurance, not bulk (more reps, less weight).

There's no quick solution, there's no magic potion, hidden secret, or radical overhaul needed. You are consuming more calories than you are burning. It's a long road back to where you need to be, and it'll be much slower taking it off than putting it on.

[Mantis_Student]

Ok do cardio after lifting weights. I will try that.

I am very aware of portion control now. I have cut out the fast food (well I do enjoy the boneless buffalo wings at chilis once a week still. And sometimes I dont have time to make a lunch and I buy my lunch. Buuuut Im ALOT better now). I make alot of my own food now. I have also cut out the sodas. When I do drink a soda it is always diet. Whats a GI carb?

Vietnamese food-lol

I never considered lifting for endurance but that would be alot smarter because I would think you could last longer in a fight no?

[Drake]

Ok do cardio after lifting weights. I will try that.

I am very aware of portion control now. I have cut out the fast food (well I do enjoy the boneless buffalo wings at chilis once a week still. And sometimes I dont have time to make a lunch and I buy my lunch. Buuuut Im ALOT better now). I make alot of my own food now. I have also cut out the sodas. When I do drink a soda it is always diet. Whats a GI carb?

Vietnamese food-lol

I never considered lifting for endurance but that would be alot smarter because I would think you could last longer in a fight no?


You need a restraining order from Chilis. There is nothing good for you there. Even their "healthy" stuff will make you fat.

[bodhitree]

GI is glycemic index (http://en.wikipedia.org/wiki/Glycemic_index), it's basically a numeric value for how fast the sugars in foods are digested (and thus how quickly blood sugar and insulin levels rise). Low GI foods (meats, whole wheats and grains, brown rice, some vegetables, nuts, etc) do not spike your blood sugar/insulin, therefore less of the sugar is stored as fat.





http://www.cylive.com/viewContent.do?id=125

[bodhitree]

Habit 1: Eat every 2-3 hours.

Habit 2: Eat complete, lean protein with each feeding opportunity.

Habit 3: Eat vegetables with each feeding opportunity.

Habit 4: Eat veggies/fruits with any meal. Eat "other carbs" only after exercise.

Habit 5: Eat healthy fats daily.

Habit 6: Don't drink beverages (soda, beer, etc.) with more than 0 calories.

Habit 7: Eat whole foods whenever possible. John Berardi

[GunnedDownAtrocity]

Ok do cardio after lifting weights. I will try that.

I am very aware of portion control now. I have cut out the fast food (well I do enjoy the boneless buffalo wings at chilis once a week still. And sometimes I dont have time to make a lunch and I buy my lunch. Buuuut Im ALOT better now). I make alot of my own food now. I have also cut out the sodas. When I do drink a soda it is always diet. Whats a GI carb?

Vietnamese food-lol

I never considered lifting for endurance but that would be alot smarter because I would think you could last longer in a fight no?
first thing, you dont want to "lift for endurance." ever. endurance athletes approach strength training differently, but never as an endurance exercise. you gotta separate the two.

if you aren't cutting for a fight or something of the like, i'd follow the 90/10 rule. 90% of the food you eat should follow your plan without exception, while the other 10% can be whatever you want. dave tate can attest to the effectiveness of this regimen. story (http://www.t-nation.com/readTopic.do?id=1051590)

also ... i have no idea why doing cardio after lifting would burn more fat, but a lot of top level bodybuilders do it, so it mustn't hurt. i've seen arguments supporting both sides, but i don't know enough about it to make a judgment either way. i personally would rather do it on an alternate day, but that doesn't mean there's anything wrong with doing it after lifting either. some say it helps to flush out the lactic acid as well.

keep in mind that cardio doesn't have to be long drawn out sessions either. because of my training goals, i personally prefer HIIT. instead of jogging at a steady pace for 30 - 60 mins, you sprint for 30 seconds, jog for 30 seconds, repeat. a trainin session would last 15 mins at most - sometimes less. HIIT effectively trains the heart and lungs, while also working fast twitch muscle fibers. the difference between fast and slow twitch muscle fibers is the difference between sprinters (http://www.monkeybargym.com/cart/images/power_sprinter_large.jpg) and marathon runners. (http://www.swiftfeetaz.com/mike_running_lt.jpg) a lot of people argue that HIIT is also more efficient for fat loss. of course, your training goals may be different from mine. you may desire the benefits of endurance training, but i just wanted to let you know the option was there.

more info and a HIIT program: http://www.musclemedia.com/training/hiit.asp

[HtownShaolinBum]

first thing, you dont want to "lift for endurance." ever. endurance athletes approach strength training differently, but never as an endurance exercise. you gotta separate the two.



Ever heard of Body Pump? There is absolutely no separation of the two at all when you do it the right way. Body pump is great for strength and endurance (believe me, endurance is the key to getting through body pump classes) Body pump will make you very lean and strong, and not bulky at all AkA no man boobs, which I think look stupid.

To the original poster: I do not recommend super heavy lifting in any scenario, unless you are a bodybuilder and are obsessed with being big.

Cutting out lifting completely, on the other hand, is not good either. You gotta find the middle ground.

[Vash]

Ever heard of Body Pump? There is absolutely no separation of the two at all when you do it the right way. Body pump is great for strength and endurance (believe me, endurance is the key to getting through body pump classes) Body pump will make you very lean and strong, and not bulky at all AkA no man boobs, which I think look stupid.

To the original poster: I do not recommend super heavy lifting in any scenario, unless you are a bodybuilder and are obsessed with being big.

Cutting out lifting completely, on the other hand, is not good either. You gotta find the middle ground.

http://youtube.com/watch?v=Yp8Y4O5CEy4

. . .

Seriously?

I'm all for group exercises, I mean, at least the newbies are moving, but seriously? I can't imagine a more difficult way of learning the proper lifting method ( I saw little-*****-hump/rows, I'm-too-sexy-for-my-shirt-shrugs-with-the-useless-and-dangerous-forward-roll, and a weight which, if the lifts are learned correctly, will be inconsequential for the power movements.

And it's BodyPump.

Will my gym have it? Hell yes. Uber moneys. Will I be happy about it? Hell no.

As far as lifting "super-heavy-weight . . ." one need not be obsessed with growth to desire a larger frame. Muscle doesn't slow one down, it's what moves the bones.

And makes titty-dancin' a titty-dancin' good time.

[GunnedDownAtrocity]

http://youtube.com/watch?v=Yp8Y4O5CEy4

. . .

Seriously?

I'm all for group exercises, I mean, at least the newbies are moving, but seriously? I can't imagine a more difficult way of learning the proper lifting method ( I saw little-*****-hump/rows, I'm-too-sexy-for-my-shirt-shrugs-with-the-useless-and-dangerous-forward-roll, and a weight which, if the lifts are learned correctly, will be inconsequential for the power movements.

And it's BodyPump.

Will my gym have it? Hell yes. Uber moneys. Will I be happy about it? Hell no.

As far as lifting "super-heavy-weight . . ." one need not be obsessed with growth to desire a larger frame. Muscle doesn't slow one down, it's what moves the bones.

And makes titty-dancin' a titty-dancin' good time.

jesus dude ... i saw that you were the last person to respond to this thread ... then i read the body pump post ... and i almost quit the internet. im glad i caught my mistake .... i would have died a little inside.

[GunnedDownAtrocity]

Ever heard of Body Pump? There is absolutely no separation of the two at all when you do it the right way. Body pump is great for strength and endurance (believe me, endurance is the key to getting through body pump classes) Body pump will make you very lean and strong, and not bulky at all AkA no man boobs, which I think look stupid.

To the original poster: I do not recommend super heavy lifting in any scenario, unless you are a bodybuilder and are obsessed with being big.

Cutting out lifting completely, on the other hand, is not good either. You gotta find the middle ground.

*sigh*

i dont even know where to begin with this post. in fact, i dont think i even want to bother. ignorance is one thing, but please don't fall for gimicks and believe all they myths. just a little research will do.

[GunnedDownAtrocity]

To the original poster: I do not recommend super heavy lifting in any scenario, unless you are a bodybuilder and are obsessed with being big.


i couldn't help it ....



world records for men 132lbs:
http://www.powerliftingwatch.com/records/132-men

squat:
1. 705.5 (320.0) 5.33X Magnus Karlsson (Sweden/67) 10/2/99 (320.0 kg.) (Malmo, Sweden) (IPF)

bench:
1. 490.5 (222.5) *3.73X Ayrat Zakiyev (Russia/81) 5/25/06 (222.5 kg. @ 59.6 kg.) (Miskolc, Hungary) (IPF)

deadlift:
1. 683.4 (310.0) *5.17X Lamar Gant (US/57) 11/11/88 (310.0 kg. @ 60.0 kg.) (Perth, Australia) (USPF/IPF)


the 148s are even more impressive.

squat:
1. 804.7 (365.0) *5.50X Thomas James “T.J.” Hoerner (US/77) 4/1/06 (365.0 kg. @ 146.2 lb.) (Houston, Texas) (APF)

bench:
1. 600.0 (272.2) 4.03X Joe Ceklovsky (US/75) 1/20/08 (600.0 lb.) (Carteret, New Jersey) (IPA)

deadlift:
1. 705.5 (320.0) *4.74X Dan Austin (US/58) 8/1/92 (320.0 kg. @ 67.5 kg.) (Raleigh, North Carolina) (USPF)



lifting "super heavy" is not the goal of the bodybuilder. lifting superheavy is the goal of those who want to be strong ... and not everyone who wants to be strong wants to be big. if bodybuilders lifted super heavy all of the time, they would all look like powerlifters. a bodybuilders routine is closer to "body pump" than it is to super heavy lifting .... except that its not ghey.

[edit] holy hell ... i hadn't watched the video yet. i retract the statement about a bodybuilders routine being in any way, shape, or form akin to body pump. i thought they would be doing a bunch of high rep stuff in succession to get a pump going and maintain it. that's not at all what that was. for ****'s sake whats wrong with the fitness world?

[HtownShaolinBum]

http://youtube.com/watch?v=Yp8Y4O5CEy4

. . .

Seriously?

I'm all for group exercises, I mean, at least the newbies are moving, but seriously? I can't imagine a more difficult way of learning the proper lifting method ( I saw little-*****-hump/rows, I'm-too-sexy-for-my-shirt-shrugs-with-the-useless-and-dangerous-forward-roll, and a weight which, if the lifts are learned correctly, will be inconsequential for the power movements.

And it's BodyPump.

Will my gym have it? Hell yes. Uber moneys. Will I be happy about it? Hell no.

As far as lifting "super-heavy-weight . . ." one need not be obsessed with growth to desire a larger frame. Muscle doesn't slow one down, it's what moves the bones.

And makes titty-dancin' a titty-dancin' good time.

Go to a body pump class and really push yourself THEN tell me it is a joke. Plus, I am not necessarily saying Body Pump is amazing, I was just responding to the post that said that strength training and cardio HAVE TO BE SEPARATE. It is simply not true. And btw, did you try to find THE WORST possible body pump video? Those people are total mongos.

And yes, people who desire a larger frame are, 90% of the time, obsessed with growth. I've seen it over and over and over. People who start lifting and say "oh, I dont really want to get big" and then later they are drinking nasty protein powders and taking all kind of supplements and worrying all the time if they are getting enough protein. Bodybuilding is a big joke and the only ones who arent laughing are the gym rats because they are too busy flexing in a mirror and obsessing that their (insert muscle group) arent big enough.

And I didnt say that muslce slows one down. Dont know where you got that. I just said that bulk looks dumb. LOOK AT ME, I AM THE INCREDIBLE BULK!

Now that I think of it though, have you ever seen a massive bodybuilder or power lifter try to sprint? They can't. Granted now, I am talking about steroid freaks here, not natural body builders, but it is FREAKING HILARIOUS. They are so slow and awkward and their legs are so big that they kind of have to waddle. Proof that yes, muscle CAN slow you down... if you are an idiot.

[HtownShaolinBum]

i couldn't help it ....



lifting "super heavy" is not the goal of the bodybuilder. lifting superheavy is the goal of those who want to be strong ... and not everyone who wants to be strong wants to be big. if bodybuilders lifted super heavy all of the time, they would all look like powerlifters. a bodybuilders routine is closer to "body pump" than it is to super heavy lifting .... except that its not ghey.

?

You can call me ignorant if you want. I call you ignorant. You say that body pump is retarded. How about all the retards I see at the free weights at the gym. I could go into it, but no need. And BTW, I am not trying to say that Body Pump is amazing, simply that strength and endurance training do not HAVE to be separate. Sure, body pump will not make you able to lift a car over your head, but it does make you strong and it does give you mad endurance. I think that your definition of strength training is a bit extreme.

And bodybuilders do lift very heavy. They lift super heavy with lots of reps. Have you ever been to a gym? My friend who is obsessed with bodybuilding throws 300 pounds on the bench and does 4 sets with increasing reps. It is ridiculous. He is huge. He looks roided, but says he is not. If he hasnt lifted in a couple days, he starts complaining that his shoulders hurt. I WONDER WHY!

Sure, they dont do as much as power lifters, but who the hell does?

I will say again: Go to a bodypump class, really push yourself and then tell me it is "ghey" Bet you wont do it because you dont want to be proven wrong and you'll just make some excuse like "oh, its ghey.." "Oh, look at the Ghey instructors ghey shorts". My class is taught by a woman who is quite attractive, so no gheyness here.

And yes, we do high reps in succession. How is this a gimmick. Tell me, please What is gimmicky about it. You are taking weights and *SHOCKER* lifting them, ALOT. To complete failure. That is like saying that jogging is a gimmick. Boxing is a gimmick. Cycling is a gimmick. This is fun, I could do this all day. I have gotten stronger and have better endurance as a result. Again, it is not amazing. It is very very straightforward.

WHERE IS THE GIMMICK? The fact that the creators made alot of money? That is not a gimmick. Oh right, there is no gimmick, you just thought that was a totally neato word and decided it would make you sound all smart. Well, haha, charade you are!

Is that you in your avatar? Sorry man, that was too easy. Don't get all fired up now. It is a joke.

[GunnedDownAtrocity]

**** it .... im drunk .... here igo ...


I think that your definition of strength training is a bit extreme.


its not extreme ... its just whats been proven to be the most effective and efficient over the last 80 years or so. sticking red hot rods up your urethra is extreme .... lifting heavy is just smart.


I was just responding to the post that said that strength training and cardio HAVE TO BE SEPARATE. It is simply not true.

you couldnt be more wrong if you expected that homeless guy to give you a hand job after you gave him a pint of mad dog. pick up a ****ing anatomy and physiology book or at least use google. you can not .... i repeat can not have the best of both worlds. you can be great at one or decent at both .... and decent at both may serve your training goals but the training is still segregated for the most part. strongman training has the closest one can come to having the best of both worlds, and there's a reason why few people can take that kind of training.


And bodybuilders do lift very heavy. They lift super heavy with lots of reps. Have you ever been to a gym?


i've never been to the type of gym where they do c0ck pumping, but i have been to a gym where a guy squated 495 for 10 reps. he gave the guy who could squat 700 for a single mad props.


Sure, they dont do as much as power lifters, but who the hell does?

it doesnt matter what powerlifters do. what they lift is still "light" for them, or they wouldnt be pumping out 8 - 12 reps with it, for multiple sets, with as little rest as they can get away with.



I will say again: Go to a bodypump class

no. i will lift for strength and do other things like sprinting, sled dragging, boxing, jiujitsu, gymnastics, humping your grandmother, and pretend parkour for cardio.


My class is taught by a woman who is quite attractive, so no gheyness here.

im sorry, but there is. you are teh ghey. if you weren't youd be lifting with the real men, and asking that girl for her number. unless of course your spoken for .... in which case you'd give her a wink when she caught you flexing.


And yes, we do high reps in succession. How is this a gimmick. Tell me, please What is gimmicky about it.

its the next new thing that will never replace the tried and true. im all about progression .... but it cant defy physiology.


You are taking weights and *SHOCKER* lifting them, ALOT. To complete failure. That is like saying that jogging is a gimmick. Boxing is a gimmick. Cycling is a gimmick. This is fun, I could do this all day. I have gotten stronger and have better endurance as a result. Again, it is not amazing. It is very very straightforward.

no ... thats like saying doing regular pushups all day long will keep augmenting your strength. pushups are great ... and if you want to do them all day long you'll gain mad endurance. but everyone knows that the strength gains stop at a certain point. the same with lifting weights "ALOT." strength gains will taper off and only endurance wil be worked. you fail at your analogys as well. no one would ever say that boxing or jogging would make you stronger. they make you better at boxing and jogging. which is great ... but itsnot strength training. you got stronger from c0ck throbbing because you were weak to begin with.


just thought that was a totally neato word and decided it would make me sound stupid. GOOD JOB.


Is that you in your avatar? Sorry man, that was too easy. Don't get all fired up now. It is a joke.

thats my little brother .. who happened to win the 2004 special olympics. but thanks for making fun of him.

[Drake]

There's nothing bad about lifting for endurance. There's two factors in muscular development. Strength and endurance. This is straight from Army Field Manual 21-20. I'm military, and this is how I train. It promotes weight loss, not weight gain, and at the same time builds stamina. I've trained dozens of Soldiers who were at one time bordeline PT failures and brought them into excellence.
As for cardio, doing cardio after lifting maximizes fat loss, which is what the original point of this was before it was lost in a mess of people trying to make the other look bad.

This is how I work out, and I've recently earned the Army Physical Fitness Excellence badge as a result. Nobody has to listen to me, but I strongly advise it.

[GunnedDownAtrocity]

There's nothing bad about lifting for endurance.

theres nothing wrong with it if endurance and GPP is your goal, but at some point you stop getting stronger. even the crossfit guys, who i admire a great deal, will stop gaining maximal strength at some point. endurance and GPP are much more important attributes for a soldier, and the training reflects that. this type of training is in line with the appropriate goals, so its absolutely fine.

however, if civilian wants to lift to get stronger and change his body shape, the most efficient thing to do is seperate the strength training from the cardio. you can do the cardio after your strength training, but you dont want to turn your strength training into cardio.

your style or crossfit style of training may be in line with the original posters goals, and i actually conceded to that in my original post.

[GunnedDownAtrocity]

There's nothing bad about lifting for endurance.

also ... i resepct the military a great deal, but body pump? come on man ..... would you have your soldiers do that ****?

[Drake]

also ... i resepct the military a great deal, but body pump? come on man ..... would you have your soldiers do that ****?

What's body pump?

[GunnedDownAtrocity]

What's body pump?

it's what started the debate. vash posted a video of it ... admittedly the video was really bad even for what it is.

basically they give you a barbell and have you do aerobics. in and of itself it might not be so bad for those who want to "tone up," but unless it was used as a recovery meathod (which might actually work well), it has little value to a real athlete.

[Drake]

it's what started the debate. vash posted a video of it ... admittedly the video was really bad even for what it is.

basically they give you a barbell and have you do aerobics. in and of itself it might not be so bad for those who want to "tone up," but unless it was used as a recovery meathod (which might actually work well), it has little value to a real athlete.

No, I was recommending actual weight lifting, just using more reps with a lighter weight. The weight still increases over time, but you want to keep the reps high.

[Vash]

1. GDA > Chuck Norris

2. I've, unfortunately, suffered through a Body Pump class. At the time, I was 180lbs, and the instructor, after the class, told me I was "too big" and that I was "intimidating" the other lifters because I wasn't "sweating." Now, I KNOW I didn't look too big because when I wear most of my clothes, you can't tell I weight more than a buck 50. In a t-shirt, it's obvious I work out, but I don't look near massive.

The workout, though the music was crappy techno, and the participants heavy, the weight was not, and the cardiovascular stressors were not present.

I remain DEEPLY unimpressed with the Body Pump workout, but the marketing is awesome, and I hope to have as much success with my fitness business in the future.


General rule of lifting - lift kinda heavy usually, light sometimes, super heavy sometimes. Otherwise, you're not using your body the way it's been adapted, and you should kill yourself.

[RD'S Alias - 1A]

first thing, you dont want to "lift for endurance." ever.

Reply]
Why not?

[Vash]

first thing, you dont want to "lift for endurance." ever.

Reply]
Why not?

This sucks]

1. When a lifter is attempting to move a weight for "endurance" purposes, it is more likely there will be a breakdown of form and fatigue-related muscular failure. Either occurrence increases likelihood of injury.

2. Considering the above reason, re: form breakdown, one can develop bad habits (to be read as improper form, consistent cheating, etc) which could carry over to times when a heavier, non-endurance weight is being moved, greatly multiplying the injury risk.

3. One will tend to see increased incidence of tendenosis, and possibly generalized joint pain, with regular "endurance" resistance training.

Note, this list is valid if the "endurance" lifting is done on a regular basis.

Most beneficial, it would seem, is to gain endurance through various resistance levels of skills practice (drills, forms, technique repetitions, SPARRING, bagwork, SPARRING), as well as having a decent general cardiovascular fitness level.

Weight lifting is for the following: muscular hypertrophy, increased strength and power (maximum mass to be moved, mass moved over a short period), joint balance/stability/mobility, and tonus. Any other goal should be pursued using a different training medium.

[IronWeasel]

my buddy had a lot of luck with hydroxycut, but i've never used anything like that personally.

my training in the weight room aproaches masochisim more often than not, and the only sups i use are ON whey and L-glutamine. i used creatine briefly, but my kidneys started hurting on two seperate cycles of taking it.

best advice is to train hard and eat clean and often. try for 4 or 5 small meals a day, keeping in mind that a "meal" may mean an apple and a half a cup of cottage cheese.

also - raw eggs. natures perfect fast food - quick, easy, clean protein. they have no taste and it doesnt take long to get past the texture. a few raw eggs and your choice of cereal/oats = very quick and easy breakfast. i personally do up some fiberone with fresh berries and nuts.



I must respectfully disagree with the raw egg recommendation. They do nor digest or absorb well enough to provide an adequate source of protein.

My suggestion would be to double down on the cardio. When I run 3 miles per day, every other day...the extra fat falls off quickly--for me.

I found that merely running once per week was 'maintenance'.

[Mantis_Student]

Okaaay Well I can tell Im way out of my league here. You guys must be uber athletes or something. I just wanted to do some exercise twice a week to get into shape more and drop some fat so I can look good naked. I think I will go to my kung fu class then lift weights till my arms and stuff get too weak to lift and then Ill get on the treadmill or something and do cardio for like 30 mins. It sounds like NOBODY on this board uses weight loss supplements so I guess I will just save my money.

But Im still gonna go to Chilis once a week. ZOMG! :D

[Vash]

Okaaay Well I can tell Im way out of my league here. You guys must be uber athletes or something. I just wanted to do some exercise twice a week to get into shape more and drop some fat so I can look good naked. I think I will go to my kung fu class then lift weights till my arms and stuff get too weak to lift and then Ill get on the treadmill or something and do cardio for like 30 mins. It sounds like NOBODY on this board uses weight loss supplements so I guess I will just save my money.

But Im still gonna go to Chilis once a week. ZOMG! :D

Absolutely nothing wrong with those goals. The only things I would recommend with regards to the weights would be to check your form on a regular basis, listen to to your body for discomfort, and possibly find a good basic lifting routine.

Good luck!

[Mantis_Student]

Would somebody wanna recommend a good basic lifting routine. Im really ignorant when it comes to health stuff. I was thinking doing bench presses of course. Curls for my biceps. That one exercise where you put one knee on a bench and lift the dumbbell up and down to work your back muscles. Some shoulder presses. Situps. Thats all I can think of.

[GunnedDownAtrocity]

i think vash gave me the best compliment i've ever gotten.

[GunnedDownAtrocity]

Would somebody wanna recommend a good basic lifting routine. Im really ignorant when it comes to health stuff. I was thinking doing bench presses of course. Curls for my biceps. That one exercise where you put one knee on a bench and lift the dumbbell up and down to work your back muscles. Some shoulder presses. Situps. Thats all I can think of.

a lot of people really like ripptoes starting strength ... simple as can be and extremely effective. i started my nephew on this program, and in about 2 months he went from squatting about 100lbs to 200lbs, benching 70ish lbs to 125, and were keeping deadlift light until i can keep his back from rounding. ive also had a lot of luck with this program with a few other people i was helping.

great right up on it:
http://forum.bodybuilding.com/showthread.php?t=998224

meat and taters of it:

Workout A 3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans
You train on 3 nonconsecutive days per week.

So week 1 might look like:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

i also recommend the book:
http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1204577020&sr=8-1

[GunnedDownAtrocity]

..... also keep in mind thats its going to be ideal to have someone show you how to lift properly ... especially squat and deadlift. considering your goal isn't to be handeling massive weights anytime soon, your technique wont have to be completely perfect, but you'll want to have the basics down. you can learn a lot from books and good videos, but its like anything else ....

[GunnedDownAtrocity]

I must respectfully disagree with the raw egg recommendation. They do nor digest or absorb well enough to provide an adequate source of protein.



fair enough. admittedly, my knowledge on nutrition is severely lacking. i eat them raw simply because far better athletes than myself have been doing it for a long time, and what little reading ive done made sense to me. i can't pretend to argue the point though. ill have to do a little more reading to make sure im not wasting good eggs!

[Vash]

I cook the mother****ers.

Food poisoning, etc. Besides, omellete sammiches are the bomb/diggaty.

[GunnedDownAtrocity]

Besides, omellete sammiches are the bomb/diggaty.

typing this quickly before leaving work .....

no doubt man ... i've done a thing or two with 3-4 eggs and a frying pan.

3 eggs, spinach, tomato, and mayo on a thomas everything bagle with a large glass of milk is a liftin man's meal fo sho. the bagle alone has 13 grams of protein.

also ... i like stir fry some onions, mushrooms, and peppers and then break a couple eggs over them. i let the whites cook, but keep the yolks as liquified as i can .... good stuff.

also ... one thing that i haven't heard anyone else do .... mashed potato and onion omlette. its like a perogie, but with an egg exterior. of course you can add in your mushrooms or whatever else to the mix as well ... omlette options are endless.

but the thing is, no matter how efficient i get with prep time (presliced veggies, pan sittin out on stove ready to go, etc), sometimes i dont have the 10 or 15 mins it takes to actually cook something up. i can make sammiches the night before, but sometiems i dont have time for that either. in those instances, raw eggs are perfect.

on food poisoning with raw eggs .... on all the articles i read, the one thing that was agreed upon across the board is that the risk of samonella poisoning is extremely low. something like 1 in 30,000 eggs might have trace amounts ... and in most cases a healthy person won't even notice it. if its a concern you can always wash the shell as that's where it would be contaminated. i've personally kicked back at least a couple hundred without a problem .... many people also put them in their shakes ... and they are in a lot of dressings, sauces, and frosting that people typically eat without incident.

all of that said ... i can understand how most people dont like the idea of swollowing a couple big yellow lougies. in some ways, its as if a chicken just blew its load right down your throat. but me .... i love the chicken load.

[g-bells]

fair enough. admittedly, my knowledge on nutrition is severely lacking. i eat them raw simply because far better athletes than myself have been doing it for a long time, and what little reading ive done made sense to me. i can't pretend to argue the point though. ill have to do a little more reading to make sure im not wasting good eggs!

eating raw eggs is not a good idea due to the fact that semonila may be present causing you to get very sick!!

[dougadam]

egg whites work for me

[Vash]

egg whites work for me

Why just the egg white?

Anyone says "cholesterol," and I vomit.

[GeneChing]

I'm dredging through the archives hoping to breath some life into this subforum.

I was underweight most of my life and wanted to build more muscle mass. I tried all sorts of protein powders, high-carb diet, etc., especially in my 20-30s when I was teaching full-time and competing. Mind you, this was before I went pescatarian, so I ate a lot of red meat. A LOT. Bacon cheeseburgers every week, with steak-cut fries and mayonnaise. I even intentionally stalked overweight diners at all-you-can-eat buffets and in supermarkets. Fro many years, I drank a Guinness a day, for the weight gain.

Now I'm pre-diabetic so few carbs and I don't really drink beer anymore. I've been pescatarian for years as part of my Buddhist vows. And I've got a qi belly that I've gotta suck in everytime I'm taking photos with these svelte martial arts masters. :(

[SteveLau]

I have tried to gain more weight with target of 60 kg. for several years without success. So early on this year, I beefed up my bodybuilding program which includes one more training session per week (now is three). Plus eating more protein food and protein supplement like milk powder. It has worked slowly, but I am still one kilogram less than the target. One problem is the accuracy of weight scale I have been using. I do not have one at my place. What I have been using are the scales in public sport facilities.




Regards,

KC
Hong Kong