im despert, i wanna grow... [Forum Archive]

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im despert, i wanna grow...

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Posted by: eya_21

olaa seniors, first time posting thread here.. and need ur help, im despert wanting to be big (im just 5"3 and 135 pounds) ... recently i have just started my work-out again, its bin 3 months since i started but i only gain 2 pounds , which im not sure if thats a water weight or an actual muscle. this is my diet pattern:

breakfast (10 AM):
protein shakes, (water and 2 scoop of AST Whey Isolate Protein VP2)
wheat bagel, turkey breast, provolone cheese, romaine lettuce and dills
Twinlab Glutamine Fuel (2 capsuls)

lunch (2 PM): roast beef sandwich with romaine lettuce, provolone cheese, and dills
protein shakes, (plain water and 2 scoop of whey protein)

hit the gym at 4 PM for an hour, then fix my self up with another whey protein shake

for dinner i usually have the same thing again as lunch, (you know how college student do)

my goal is to build muscle, its bin 3 months and i only gain 1 inch on upper part of my body, is that common? because my friends can gain weight (muscle) in just no time with having the same supplement. o yea, i havent really give creatine a shot yet, should i? if i should how much should i take and which brand would best suit me.. THANK YOU VERY MUCH !!

Posted by: naturalguy

There are many factors involved. How's your training?

Creatine can definately help but make sure you get your training and diet down first. If you want to go with Creatine, stick with AST, they make an excellent micronized creatine.

Posted by: eya_21

heres what my training looks like

day 1:

benchpress (3*10)
Incline dumbbell flye (3*10)
butterfly machine (3*10)
seated barbell press (3*10)
machine shoulder press (3*10)
dumbbell lateral raise (3*10)
barbel and dumbbell shrug (3*10)
dip (3*10)
overhead dumbbell extension (3*10)
Decline crunch and decline reverse crunch (3*10, each)

day 2:
pulldown to front (3*10)
hyperextensions (3*10)
V-bar pulldown (3*10)
one-arm dumbbell row (3*10)
standing barbell curl (3*10)
concentration barbell curl (3*10)
barbell preacher curl (3*10)
calf press machine (3*10)
leg extension (3*10)
leg press (3*10)

day 3 off, and repet cycle all over again (2 days on and 1 day off)
i train on each day for 60-90 mins, and i think ive done the training method properly and sets, im not sure if that would be the case or something else that held my muscle back to grow..
thanks for helping people..

Posted by: naturalguy

are you training to failure?

Just a suggestion, I like to use a weight that I go to failure at between 4-8 reps.

Posted by: eya_21

yes, ive bin training till i cant do the reps no more..

Posted by: gr81

No No he is a beginner, he doesn't need to go to failure really, every so often. Plus the 4-8 rep scheme is too low, stay higher if you are concerned about putting on weight.

Posted by: eya_21

thanks gr81, 10-12 reps will do? just curious, what brand of creatine do you guys use, i wanna compare and do survey on them thing first before i start using 'em.. cheers guys

Posted by: naturalguy

Quote:

Originally posted by gr81
No No he is a beginner, he doesn't need to go to failure really, every so often. Plus the 4-8 rep scheme is too low, stay higher if you are concerned about putting on weight.

Just curious as to why you would say 4-8 reps is too low?

Posted by: awsof

Wow !!!! You must workout at hyper speed..... With what you stated in your workout along with the fact that you said you only workout for an hour or so, Holy Sh** !! Thats 6-9min for 3X10.

You need to look at your workout. Your either doing the movements wrong or who knows. This routine is impossible... This could be your problem ...

Posted by: oaktownboy

it's ok awsof you're allowed to say SHIT here.

Posted by: tucker01

Just my $.02, EAT MORE! Not really the greatest choices of food! How many Calories are you eating?

Posted by: eya_21

why is it impossible awsof, ive done that all the time and ive been always able to complete each rep perfectly..

Posted by: Mudge

Quote:

Originally posted by naturalguy
Just curious as to why you would say 4-8 reps is too low?

Are you powerlifting or bodybuilding? If you want bodybuilding then stick 6-10 in general, for lower body then more reps are the norm. Weight gain is all diet though, quality of that weight is very much dependant on diet, ice cream does not build muscles.

Posted by: awsof

It seems that you are not giving the body part enough time to recover between sets. Therefore, not getting the max benefit...

Posted by: bludevil

Quote:

Originally posted by IainDaniel
Just my $.02, EAT MORE! Not really the greatest choices of food! How many Calories are you eating?

I agree, you need to eat more and eat more quality foods.

Posted by: Mudge

Its simple if your looking at what you weigh, you dont gain weight by jumping up and down or showing up at the gym, you gain weight in the kitchen be it fat, water, or protein for muscle. Of course you still need the gym, and you still need the diet, you need them together - but you wont gain weight eating the same things you've been eating, period.

If you maintain bodyweight eating what you are eating now, how is burning calories in the gym going to make you gain weight? You wont.

Posted by: oaktownboy

exactly you need to not burn off a few hundred or so calories a day to start putting on size

Posted by: eya_21

thanks again guys, ive changed my diet and it looks like this now, what do you guys reckon?

meal 1: 2 whole eggs and 2 egg whites
.5 cup of cottage cheese

meal 2: .5 cup Quaker multigrain oatmeal
1 can of Tuna in water
boiled broccoli

meal 3: AST VP2 Whey protein (2 scoops)

meal 4: grilled chicken breast
asparagus (3 spears)
sweet potatoes, microwaved

meal 5: Canned Salmon and Apple

TOTAL:
cals --> 2120
fat --> 45
carb --> 184
prot --> 286

Posted by: Mudge

71 grams of protein a day? Thats good if your 50-70 pounds.

I am assuming you listed grams count, 1 chicken breast is about 32g protein, I see lack of protein.

Posted by: eya_21

nah, the total protein a day is 286, i listed it at the bottom of my previous posting

Posted by: tucker01

I would probably try getting in one more meal before bed. Then try it out for a month and monitor gains/losses. Everybody is different, you may be a lucky bastard

with a killer metabolism.

IDF

Posted by: Mudge

Quote:

Originally posted by eya_21
nah, the total protein a day is 286, i listed it at the bottom of my previous posting

4 eggs and a smidge of cottage cheese? It looks like a lightweight diet to me

Posted by: eya_21

it does doesnt it.. i cant eat that much tho, ive never tried i guess.. will see how this diet goes. any other suggestion before i go on with this diet for a month? thanks a lot guys.. ill keep ya'll posted... cheers

Posted by: tucker01

He is at 135lbs. With this new diet he will be consuming 17cals per lb of Bodyweight. Don't want to take in to much and gain more fat than muscle. Take it step by step and learn how your body reacts to certain eating styles and foods.

IDF

Posted by: Mudge

I thought this was your current diet. If you think 2120 calories is good, then go for it. If that is somehow adding up to 280+ protein per day though, then its not being very evenly split, that first meal of the day as an example has hardly any protein in it.

280 / 6 = 46.7g

Posted by: tucker01

Mudge,

Agreed! Something ain't Right. There is no way there is 286 grams of protein.

e21, have you tried fitday.com before. You first meal is probably about 37 grams of protein. 1 can of Tuna is only 34 grams and same with the Salmon.

IDF

Posted by: tucker01

e21,

I see you have Jodi helping you out in the diet section, I will back out of this one. She is a good one to consult with and knows her stuff.

Nothing against you Mudge, I just don't know you!

Good luck
IDF

Posted by: Mudge

Nothing wrong, Jodi and a couple others know diet better than I do, without a doubt

Posted by: eya_21

Quote:

He is at 135lbs. With this new diet he will be consuming 17cals per lb of Bodyweight. Don't want to take in to much and gain more fat than muscle. Take it step by step and learn how your body reacts to certain eating styles and foods.

am i taking too much cals? im not really sure of how to measure on how much cals/fat/pro to take..and im not that tall either im 5'3 should i be eating more than 2000 calories? should i just go on with this diet first and see what happens then?

Quote:

e21, have you tried fitday.com before. You first meal is probably about 37 grams of protein. 1 can of Tuna is only 34 grams and same with the Salmon

yes, ive bin using it, thats how i calculate my total macros that i listed up above..

Posted by: oaktownboy

EAT EAT EAT People get too wound up in this numbering system bullshit. Counting is good for cutting, not for bulking. Eat every 1.5 hours. YOU NEED MORE CARBS! CARBS PUT ON SIZE!

Posted by: Mudge

Quote:

Originally posted by eya_21
am i taking too much cals?

This is why I tell people count what they eat for ~3 days before you get started on any diet, this way you know what it takes to MAINTAIN.

Posted by: BUSTINOUT

T-mag had a great article several months back called the skinny bastard diet. It talked about what foods to stay away from...especially the ones that make you feel full. Those can be particular veggies that carry with them tons of water. I look at most thin people's diet who tell me they cannot eat that much and I can see that I've eaten that much before lunch. EAT EAT EAT. You ain't gonna get fat with that metabolism.

Posted by: oaktownboy

exactly my point

Posted by: eya_21

alrite guys.. thanks for your help..gotta go eat !

got food?

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