I am 21. 6 foot and weigh about 130 and im tired of being small .i need some tips on what works to put on some muscle i would like to weigh in between 150 and 170 in less than a year i think that is realistic. i know a little bit but not alot i know i can take creatine but i dont want that swollen with water look im looking at test boosters,weight gainer,nitric oxide and i need some advice on what to take when to take it and what you guys have used and gotten results and any suggestions on a good diet any advice would be apreciated thanks oh and im new here but hope you guys can teach me alot.
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looking for good advice
- Thread starter wareagle
- Start date
Forget about the supps, eat more, lift heavier... you can take all the supps in the world, but if the training and nutrition aren't there, you wont gain a pound
In my opinion, the only supplements you should be worrying about are whey protein, EFA's, and a multivitamin
Just my 2 cents
Good to see you here War, I forgot to tell about the stickies here.
Lots of good free info, here's a good link for you to read.
http://www.ironmagazineforums.com/diet-nutrition/21113-guide-cutting-bulking-maintenance.html
Lots of good free info, here's a good link for you to read.
http://www.ironmagazineforums.com/diet-nutrition/21113-guide-cutting-bulking-maintenance.html
hey wareagle. Welcome aboard. I am not going to tell you to "read the stickies" as that answer will be strewn in your direction several times over by very ignorant and selfish opeople who wont be able to answer your questions. I will say that there are some rules you must follow:
1) heavy compounds beat the shit out of anything when trying to add weight and strength. I recommend a routine all the time to those in a similar situation: its called Super Squats. In short, it focuses around heavy compounds, with one kick; you must perform a set of 20 rep breathing squats. They are brutal, but the routine does work.
2nd, we cant make any other decisions unless we can see what you eat in a days time on average. I will say that you shouldn't be a afraid of complex carbs or fats. Protein has it place, but I personally believe that an over consumption of protein has put fat on people. While it may be okay with you, fat is a pain in the ass when you start to cut.
3rd. I would cut out a lot of your cardio activities. Resting does burn less calories, and it seems like you have a very fast metabolic system. You need to realize that running and basketball and all those types of things that you like to do burn calories.
Post a daily diet and we can start from there.
1) heavy compounds beat the shit out of anything when trying to add weight and strength. I recommend a routine all the time to those in a similar situation: its called Super Squats. In short, it focuses around heavy compounds, with one kick; you must perform a set of 20 rep breathing squats. They are brutal, but the routine does work.
2nd, we cant make any other decisions unless we can see what you eat in a days time on average. I will say that you shouldn't be a afraid of complex carbs or fats. Protein has it place, but I personally believe that an over consumption of protein has put fat on people. While it may be okay with you, fat is a pain in the ass when you start to cut.
3rd. I would cut out a lot of your cardio activities. Resting does burn less calories, and it seems like you have a very fast metabolic system. You need to realize that running and basketball and all those types of things that you like to do burn calories.
Post a daily diet and we can start from there.
I was only trying to help.
shut up bitch. and wipe your mouth. You have milk all over it.
That's not milk.
katt
Registered
thanks for helping mino lee and you got alot of hot chicks on your page...but yea i know i need to eat a hell of alot more than im eating now but im mostly just eating eggs for breakfast chicken pb sandwhiches and drinking milk im about to start taking some weight gainer my problem is i really dont know what to eat to get bigger.
bodyweightx20= 130x20= 2600...... try to eat this many calories a day over 6 small meals. get it all from healthy foods= lean protein (chicken, fish, turkey), complex carbs (brown rice, oats), and lots of vegetables. if you do this for a month and notice no difference, increase the calories by 500 a weak untill you see progress.
.... i did some more math and here is how much of what you should strive to eat each day:
protein- 200 grams
carbs-360 g
fat- 100 g
these numbers are just estimates you may need more or less of any of these, but this is a good place to start. if you can eat 6 meals a day, this comes to....
30 grams of protein per meal
60 grams of carbs a meal
15 grams of fat a meal
if you dont eat like this, your progress will be minimal or nonexistent. understand that this is what it takes.
as far as lifting weights- what everyone else said. compound movements with good form. good form is very important. so is progressive resistance. this means that you write down exactly what weight you lifted and how many lifted it for every exercise that you do. the next time you do those exercises, try to do more repetitions. if you can do 2 more reps- the next time you go to the gym, add 5 pounds to the exercise. every workout, you should either add weight or do more repetitions. if you cannot, then you have hit a plateau. don't expect this for 6 months to a year.
finally, as a beginner, supplements are irrelevant. they ONLY help if you have everything in your diet and training perfect. they are expensive. they don't help near as much as hard work and dedication, and many people have gotten absolutely huge without them. don't waste your money on anything but whey protein and groceries.
put in the time.... do what i said, and expect to grow : ) good luck
.... i did some more math and here is how much of what you should strive to eat each day:
protein- 200 grams
carbs-360 g
fat- 100 g
these numbers are just estimates you may need more or less of any of these, but this is a good place to start. if you can eat 6 meals a day, this comes to....
30 grams of protein per meal
60 grams of carbs a meal
15 grams of fat a meal
if you dont eat like this, your progress will be minimal or nonexistent. understand that this is what it takes.
as far as lifting weights- what everyone else said. compound movements with good form. good form is very important. so is progressive resistance. this means that you write down exactly what weight you lifted and how many lifted it for every exercise that you do. the next time you do those exercises, try to do more repetitions. if you can do 2 more reps- the next time you go to the gym, add 5 pounds to the exercise. every workout, you should either add weight or do more repetitions. if you cannot, then you have hit a plateau. don't expect this for 6 months to a year.
finally, as a beginner, supplements are irrelevant. they ONLY help if you have everything in your diet and training perfect. they are expensive. they don't help near as much as hard work and dedication, and many people have gotten absolutely huge without them. don't waste your money on anything but whey protein and groceries.
put in the time.... do what i said, and expect to grow : ) good luck
That's not milk.
I made an error, you only want about 60 grams of fat a day.
