I'm 133 pounds and need muscle.

Quantum27 · 05-08-2008, 06:59 PM

Hello,

I'm James, married man, 27 years old. I'm about 5-11 and weigh 133 pounds.

About 12-15 months ago I weighed 185 pounds likely due to lack of exercise, working from an office chair, drinking beer, soda, eating chocolate, candy, you name it...

I then fell in with a group of friends who smoked weed 24/7, I gradually picked up this stupid habit going from once a week, to daily, to three times daily, up until about 2 months ago when I completely stopped because it was taking over my life. To confirm I don't smoke any more, haven't for 2 months and don't plan to again... ever.

Anyway, in this time I have dropped from 185 pounds to 133 pounds and I'm looking to put some weight back on and build some muscle. The problem is however I don't just want to pile on the calories as the "10 Things You Must Do to Gain Muscle Mass!' post suggests because I still have quite a belly. I can grab my love handles and the major part of my belly in my hand, I can feel my abs underneath from poking my finger in. Although this just feels like it could be a lot of excess skin... if thats possible... none of my clothes fit as I dropped from a 33/34 to what I would estimate to be about 28/29.

I've been doing a 7 minute abs video I found on youtube (laugh away, it's better than 8!) plus a 20 minute dumbbell exercise from spark fitness... also found on youtube. I also add into my workout a couple other bicep/triceps exercises of around 12-15 sets each with 15 pound weights. I have 2 x 15 pound weights, 1 x 25 pound weight and a basic exercise bench. I do this routine every other day, so it's 1 day on and 1 day off, I've been doing it now for about 2 weeks, so perhaps 7 times in all. I also play soccer roughly once a week and loose anywhere from 4-10 pounds in water on the day.

I take no-explode Creatine formula 30 mins before my workout, I also take 3 x fish oil capsules and 3 x magnesium + B6 tablets daily.

My question to you guys is, what more should I be doing? what extras should I introduce both into my workout and diet?

Much appreciated!

- James

Prince · 05-08-2008, 07:00 PM

Quantum27 welcome to IM!

we are glad you joined us, be sure to check out IronMagLabs Supplements

Check out our brand new Discount Nutrition Warehouse: CLICK HERE!

view our top selling ebooks

don't forget to start your own personal Blog and Photo Gallery

Sign up for our News Blog and our Newsletter!

NordicNacho · 05-08-2008, 07:04 PM

"I'm about 5-11 and weigh 133" and have a belly

squat
bench
pull ups
dips

and eat more 133 tiny

Built · 05-08-2008, 07:04 PM

FitDay - Free Weight Loss and Diet Journal
Enter what you are eating now, post up the average calories, grams of protein, carb and fat.

You need to start doing some heavier weights. Got access to a gym?

PS welcome to IMF.

Quantum27 · 05-08-2008, 07:54 PM

NordicNacho; A squishy gut, call it what you will. And I eat a lot... I'd eat an entire turkey a day if my wallet would allow it.

Built; Thanks for the site recommendation... I added a couple foods and can see this will take me all day, I added a bagel and had to change all the nutrition facts... my bagels (Thomas Everything) have 10g of protrein... I also added Corn flakes and the system didn't recognize that they contain calcium? Does this mean I need to add milk separately? same with cream cheese? ~ I thought I was over my days of calorie counting, now I'm going the other way!

We don't have a gym near by but I can likely buy a pull up bar if my own body weight will do... I heard gym equipment is not as officiant as it doesn't work out as many muscle groups as free weights do, I don't know how true this is or how relevant this is for me.

Thanks for the welcome, I hope to show some good results soon!

Built · 05-08-2008, 08:08 PM

Don't go nuts here on the customization - just put stuff in as best you can, program in your custom foods, and don't worry about the micronutrients. Don't bother tracking activity either - just put your food in nice and quick and run the macros. You can adjust things later if you program in stuff, but it won't change things THAT much.

I didn't ask you if you had access to a gym for the machines - but unless you have a cage, an oly bar and some plates at home, you're going to run out of equipment right quick.

05-08-2008, 06:59 PM	#1
Quantum27 Registered User Join Date: May 2008 Location: Central Florida Posts: 2	I'm 133 pounds and need muscle. BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Hello, I'm James, married man, 27 years old. I'm about 5-11 and weigh 133 pounds. About 12-15 months ago I weighed 185 pounds likely due to lack of exercise, working from an office chair, drinking beer, soda, eating chocolate, candy, you name it... I then fell in with a group of friends who smoked weed 24/7, I gradually picked up this stupid habit going from once a week, to daily, to three times daily, up until about 2 months ago when I completely stopped because it was taking over my life. To confirm I don't smoke any more, haven't for 2 months and don't plan to again... ever. Anyway, in this time I have dropped from 185 pounds to 133 pounds and I'm looking to put some weight back on and build some muscle. The problem is however I don't just want to pile on the calories as the "10 Things You Must Do to Gain Muscle Mass!' post suggests because I still have quite a belly. I can grab my love handles and the major part of my belly in my hand, I can feel my abs underneath from poking my finger in. Although this just feels like it could be a lot of excess skin... if thats possible... none of my clothes fit as I dropped from a 33/34 to what I would estimate to be about 28/29. I've been doing a 7 minute abs video I found on youtube (laugh away, it's better than 8!) plus a 20 minute dumbbell exercise from spark fitness... also found on youtube. I also add into my workout a couple other bicep/triceps exercises of around 12-15 sets each with 15 pound weights. I have 2 x 15 pound weights, 1 x 25 pound weight and a basic exercise bench. I do this routine every other day, so it's 1 day on and 1 day off, I've been doing it now for about 2 weeks, so perhaps 7 times in all. I also play soccer roughly once a week and loose anywhere from 4-10 pounds in water on the day. I take no-explode Creatine formula 30 mins before my workout, I also take 3 x fish oil capsules and 3 x magnesium + B6 tablets daily. My question to you guys is, what more should I be doing? what extras should I introduce both into my workout and diet? Much appreciated! - James

05-08-2008, 07:00 PM	#2
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 32,838 Blog Entries: 24 Photos: 300	Welcome to our bodybuilding & fitness community Quantum27 welcome to IM! we are glad you joined us, be sure to check out IronMagLabs Supplements Check out our brand new Discount Nutrition Warehouse: CLICK HERE! view our top selling ebooks don't forget to start your own personal Blog and Photo Gallery Sign up for our News Blog and our Newsletter!

05-08-2008, 07:04 PM	#3
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,403 Photos: 18	"I'm about 5-11 and weigh 133" and have a belly squat bench pull ups dips and eat more 133 tiny
	http://www.roqofthe80s.com/#

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05-08-2008, 07:04 PM	#4
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 638	FitDay - Free Weight Loss and Diet Journal Enter what you are eating now, post up the average calories, grams of protein, carb and fat. You need to start doing some heavier weights. Got access to a gym? PS welcome to IMF.

05-08-2008, 07:54 PM	#5
Quantum27 Registered User Join Date: May 2008 Location: Central Florida Posts: 2	NordicNacho; A squishy gut, call it what you will. And I eat a lot... I'd eat an entire turkey a day if my wallet would allow it. Built; Thanks for the site recommendation... I added a couple foods and can see this will take me all day, I added a bagel and had to change all the nutrition facts... my bagels (Thomas Everything) have 10g of protrein... I also added Corn flakes and the system didn't recognize that they contain calcium? Does this mean I need to add milk separately? same with cream cheese? ~ I thought I was over my days of calorie counting, now I'm going the other way! We don't have a gym near by but I can likely buy a pull up bar if my own body weight will do... I heard gym equipment is not as officiant as it doesn't work out as many muscle groups as free weights do, I don't know how true this is or how relevant this is for me. Thanks for the welcome, I hope to show some good results soon!

05-08-2008, 08:08 PM	#6
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 638	Don't go nuts here on the customization - just put stuff in as best you can, program in your custom foods, and don't worry about the micronutrients. Don't bother tracking activity either - just put your food in nice and quick and run the macros. You can adjust things later if you program in stuff, but it won't change things THAT much. I didn't ask you if you had access to a gym for the machines - but unless you have a cage, an oly bar and some plates at home, you're going to run out of equipment right quick.