Thread: Help Me Build Muscle Please

they helped me but in different way, they taught me everything but the diets gave me were different to everything else and the workouts were very small, but I have learnt allot from them too, I have learnt the importance of the correct nutrition and proteins carbs and fats.

Diet
I would a start with a diet with the right ratio of macronutrients (find that in the diet section) of 2000 calories a day. Stick to this diet for two weeks and monitor your weight. If you're not gaining enough then keep upping your clean calorie intake by 500 calls weekly until your gains are substantial.

Training
Set up your training around these lifts: squats, deadlifts, bench press, shoulder press, dips, pull ups, chin ups, bb rows and rack pulls or shrugs. Stay away from isolation lifts and use all your available energy on compound lifts as above. Execute 8-10 sets of each exercise weekly spreading it out however you see fit. Upper body lower body or push pull splits worked best for me. Stick to 6 to 12 rep ranges and lift heavy, incrementing weight if not each workout than at least each week.

Supplements
You don't really need any at your age but if you're having a hard time taking a gram of proteins for each lb of body weight then use a weigh protein supplement, not a weight gainer. You can consider creating mono hydrate. Don't waste your cash on anything else.

Very importantly keep your daily water intake high and good luck. Do this for three months and you will grow.

KILLEROFSAINTS I would repply back with something but I am sure you are about 20x the size of me so I dont think I should mess around

I outweigh you by 140 pounds


we all started somewhere and have diff stuff to deal with

Originally Posted by KILLEROFSAINTS

ben will accept a blowjob for thanx

You know me too well

Originally Posted by bigbenj

Fats are cool where they are, for now, but up the protein at little. Try for at least 200g. At your body weight, I don't think you need much more than that for the moment.

Whatever you decide to have for the last meal, leave carbs out. Most people say carbs before bed make them store more fat(just going off what people report) and carbs before bed also blunt your bodies release of gh.

this

170g protein is weak as fuck, you have over 300g carbs. wtf.

How about 220-250g pro/ 250g carb/ 70g fat
2,630kcal there, enough for you to see SOME gains off of without excess cardio.

Don't hold yourself back though, don't go and eat a salad for dinner because you don't want to get fat, eat ice cream instead or pound a shake instead (or both). Either way you will gain bf, it will happen, if you want to gain weight, that is one of the side effects. But this is how you grow.

^^^that last part, for sure. Don't get fat, but like my dude said, don't be afraid to eat big.

Well I kind of experimented on my limits and know if I have a treat I should have it in modertaion, I ate half a cake and half a trifel on christmas and the christmas dinner and throughout christmas eve and christmad day I gained about half a stone, so I will eat healthy food but more of it and not overdo it...Is the carbs to much on my plan like he said or should they be that high?

Follow what he said

Ok, great help, Thanks. I have started following your workout and I feel great, my arms actualy feel like they have done some work because when I was doing it before I got told high reps and it didnt make any difference to my arms, now I dont heavy weights till fail like you said 8-12 reps 3 sets, will it be alright to exercise with sore arms tommorow? I only did tri/chest in the sample exercises for 1 hour, I am doing back and bieceps tommoro, it shouldnt effect the workout should it?

No. You should be good to go. Just don't do chest and tris and then shoulders the next day. Your tris will be too weak for proper shoulder work.

Ahh Ok thanks, I know this isnt the suplements forum but you know allot about body building and you say I need protein shake, so can you please tell me what type of shake I need? when should I be taking it and how much of it should I take, because I am allready geting loads of pro from things like milk egg whites and meats/fish I am not sure if I should just use the whey as post workout and never else, is it expensive (more expensive than eating chicken every night)?
Should the powder be low carb and low fat?

With a whey isolate. If you have no problem eating 5-6 solid food meals, then by all means, skip the shakes and eat solid meals.

So I goto buy whey isolate, is there anything I have to check like the carbs and fat in it or does it not matter? also Iheard I need dextrose after a workout, should I buy that seperate or just have simple carbs like white bread with penut butter after a wokrout? So it is possible to substitue a shake instead of a meal??? Is this usually cheaper, and does it keep you full?

Isolate usually has little to no carbs or fat, so don't worry about it.
Your post workout idea is fine either way.

Friend told me whey concentrate does allmost the same job and is much much cheaper, is that true? just that I dont want to be spending loads on suplements and meats all the time, I want to bulk but would prefer to do it without spending loads, is there much price difference?

Depends on what brand you use. Shop around online and see.

Tgbsupplements.com is owned by a moderator here. Check it out.

Went on that site for 2 mins and was confused, just going to pop down to the bodybuilding shop near work and ask for some cheap whey, if concentrate and isolate prices are about the same I will go for isolate, does it last long if I have 1 after a workout every day?
Is whey concentrate cheaper than having a can on tuna or something? for example 20g pro from tuna is about £1.50, is 1 shake less expensive than that?
Sorry I am from the UK dont know UK-USA conversion.