Discussion on Muscle Building, Weight Lost, Weight Gain, Gym Workout

[Guest Mozzie]

I gym every Monday, Wednesday n Friday... light work out on Tuesday, Thursday n Saturday, rest on sunday... so I've to take creatine everyday? At which point of the day do u suggest?

Thanks! =D

 

 

 

I took 5g everyday. Training days with my pwo shake and non training days in the morning with my breakfast.

 

I agree with Ash12's method. For me, I take 2-3 tabs on my recovery days and 1-2 during training days. Try different combis to see what works for you.

 

Also, I noticed that you seem to exercise everyday according to your timetable. Even though active rest is a method for quick recovery, remember not to overdo this else the gym training will only cause over-fatigue. Something that no amount of supplements can help.

[GreatMast]

thanks mozzie!

I agree with Ash12's method. For me, I take 2-3 tabs on my recovery days and 1-2 during training days. Try different combis to see what works for you.

Also, I noticed that you seem to exercise everyday according to your timetable. Even though active rest is a method for quick recovery, remember not to overdo this else the gym training will only cause over-fatigue. Something that no amount of supplements can help.

[Oracle]

You guys see the red circle in the pic?

What muscle group is that and how do you get it to carve in like that?

[SeannyShortcake]

You guys see the red circle in the pic?

What muscle group is that and how do you get it to carve in like that?

 

Those are obliques.

They make the famed "Adonis Belt".

 

You can do endless side bends and side crunches.

But the secret is a good diet and heavy lifting.

 

My obliques are huge thanks to heavy squats and deadlifts.

Not such a good thing D:

[Oracle]

ok, thanks. Now i'll have to google and research

[Compulsivexhibitionist]

I have news for you and it's actually more of a tendon then a muscle. You can't train it, but you can only train the muscle around it, that would help bring it out. Ultimately all you need is to be a skinny bitch for it to show. 

[Guest Mozzie]

I took 5g everyday. Training days with my pwo shake and non training days in the morning with my breakfast.

 

 

thanks mozzie!

 

 

You are welcome GreatMast!

 

And, Ash12 thanks for the concepts on whether loading made sense. I did give it some thought and might be tuning my creating cycle.

[Guest :(]

You guys see the red circle in the pic?

What muscle group is that and how do you get it to carve in like that?

He doesn't have nice looking abs though but still a cutie overall

[ash12]

You are welcome GreatMast!

And, Ash12 thanks for the concepts on whether loading made sense. I did give it some thought and might be tuning my creating cycle.

No prob! I was clueless and was being sucked into all the supplement hype till someone guided me along. So just returning the favor. All the best!

Edited March 17, 2013 by ash12

[GreatMast]

the instructions on e creatine bottle says take 5g for 3-4 times a day during loading phase, wic is e first 5 days... subsequently 1-2 times per day during maintenance phase from day 6 onwards..

should i follow as instructed?

[ash12]

Like I've said, there's really no need for a 'loading' phase. I've been using creatine for almost 2 years, not 2 years straight though. Have never seen the diff due to loading or not. Even if there is, it will only be a minute diff. Supplements like protein and creatine are not steroids. They are supposed to aid u along the way. Don't worry so much. That being said, don't go overboard. What really packs muscles are your macros, training and rest. Of course your genetic potential plays a part but it only matters if u want to be really massive. I've a friend who's strictly against whey or any forms of supplements but he's packing in the calories from real, proper food. And he's as big as me. I've choose to use supplements due to convenience. But all these are opinions. Do what u think is best

[GreatMast]

what liquid to use to dissolve e creatine powder? water will do?

[ash12]

water is fine alrhough i have never used water. Coz the timings when I take my creatine are usually the same as my whey. But yea, there are 2 ways I mix my creatine. Either mix it with some simple carbs like for example grape juice,dextrose, but not any acidic juice. Another way which I'm using now is just to mix it with my protein. Coz apparently these will cause an insulin spike which aids in absorption. But water is fine too. Just try and see what's best for u

[GreatMast]

if u take wif protein (protein powder i supposed) means u use water too rite? then mix two type of powder tgt n add water?

[GreatMast]

okay.. i jus opened the lid of my newly bought creatine.. so it's jus a tin of white powder... yeah it doesn't make sense to drink with water... i shall get some grape juice or mix woth proteins..but wad type of grape juice? this packets ones sold in e fridge in supermarkets?

[alien]

Those are obliques.

They make the famed "Adonis Belt".

 

You can do endless side bends and side crunches.

But the secret is a good diet and heavy lifting.

 

My obliques are huge thanks to heavy squats and deadlifts.

Not such a good thing D:

Obliques now a very 'in thing' in taiwan among the male artistes. Everyone is trying to achieve obliques. So squats and deadlifts can get tis?!

[SeannyShortcake]

That's right.

 

However you need to keep a clean diet if you want your obliques and abs to show.

 

Squats and deadlifts make them strong and hard but they won't show up if you're fat as hell.

[alien]

That's right.

 

However you need to keep a clean diet if you want your obliques and abs to show.

 

Squats and deadlifts make them strong and hard but they won't show up if you're fat as hell.

Wht kind of clean diet u referring? Seems like maybe guys who are slim, even they dun train up n obliques might show up easier?

[SeannyShortcake]

If you're talking about purely looks,certainly the lean people have an advantage in showing their obliques due to the low body fat.

 

However when you touch them,it's a different story. The muscles will be soft because they're not trained.

 

Moreover with the skinny men,there's also a lot of ribs and skin involved.

So you'll be getting more of a skeleton than a fitness model kinda look.

[alien]

Looks like it is not easy to get a fit obliques. Shld be even more harder than training for chest n arms.

[darkblaze]

Those are obliques.

They make the famed "Adonis Belt".

You can do endless side bends and side crunches.

But the secret is a good diet and heavy lifting.

My obliques are huge thanks to heavy squats and deadlifts.

Not such a good thing D:

Seanny, do you mind elaborating on how does doing squats and deadlifts train your obliques?

[SeannyShortcake]

This.

 

http://tiny.cc/sayluw

 

Obliques are part of one's core/midsection.

Squats and deadlifts work the whole body,core inclusive.

[darkblaze]

This.

 

http://tiny.cc/sayluw

 

Obliques are part of one's core/midsection.

Squats and deadlifts work the whole body,core inclusive.

thats weird...

 

i have been doing my deadlifts and squats but my obliques doesnt seem to be developed...

[beta]

Can take so much creatine daily meh? A sale staff in 1 of our local common supplement store told me too much creatine may cause problem to our kidney.

[Oracle]

I have a problem doing pull-up. My palms will start to be sweaty when I'm doing it. I don't have sweaty palms. I have the strength to do it but well, its slippery. Any advice?

[SeannyShortcake]

I have a problem doing pull-up. My palms will start to be sweaty when I'm doing it. I don't have sweaty palms. I have the strength to do it but well, its slippery. Any advice?

 

Use chalk for your hands or the bar.

Alternatively you can also duct tape the bar to make it thicker and easier to hold on.

 

Of course the above suggestions are better but not as realistic.

Put a towel on the bar and pull from there?

[speedoluver]

If you're not gaining weight, you're not eating enough.

Everyone talks about how fast their metabolism is. It's just you're eating at maintenance.

Up your daily caloric intake and watch your weight. If not increasing, eat more.

Don't worry about macros and carbs at an early stage.

I went from 52kg to about 72 or so kg in 8 months, mostly lean mass. Helped that I was a bodybuilder before I got massive injuries that stopped me from weights. Muscle memory helps. My bodyfat is around 10-12%

Just to give you an example of my starting frame I was 1.85m 52kg, 6.5" wrists, 8" ankles which are tiny. Both of which you can easily wrap your thumb and index around, even my ankles. I'm your classic extreme ectomorph. Long slender frame, small joints and bone structure, fast metabolism.

19" shoulder width, 34" chest, 31" waist.

Now I'm 21" shoulder width, 49" shoulder circumference 40" chest 29" waist. My legs are lagging due to more injuries, could be heavier if my legs matched my upper body.

1.85m 52kg, borderline anorexic and I ate as I thought, like a cow. Then I upped my calories like a madman and I was gaining weight. Best foods to put on lean mass are egg whites, brown rice, pasta, and the boss; milk. Just suck it down and eat more.

Water is important, drink about a gallon, which is 4l of water a day. 75% of muscle mass is water.

Beware though, it's expensive, even buying clothes. I'm not even big by my standards but a 40 inch chest and 29 inch waist is an 11 inch drop, normal clothes hang on me like a blouse, fit snug around the shoulders and arms but just drop down like a dress.

Another thing, unless you have godly genetics, or a cycle of test, tren, and dbol, you're gonna have to sacrifice a lot of your night life to get adequate rest. 6-8 hours of sleep, no alcohol, no junk food.

Lift big, eat big, grow big.

 

 

thanks for sharing your success story, very inspiring! i have to eat more!

[Guest]

Hello everybody.

 

Just to start off, throughout my life, i never been of average weight, i mean sometimes i do fall in the acceptable weight but its only by 1 or 2 kilograms. I eat alot sometimes 3 serving of rice for lunch, but maybe you guys think that i should eat more. Also, i know i should eat more than what i burn off, but how do i do that? i tried researching on it but i get even more confused. I really really want to gain weight and also muscle mass. From today onwards i already plan to do a few sets of 30 pushups and situps before going to bed but i doubt that will increase arm muscle size. Im currently 179cm and 54kg which is ultra light.. So to summerize my point:

 

1. Any idea when should i exercise? Which time of the day and before or after meal?

2. Any idea what kind of supplement for fast weight/muscle gain? (I know its "cheat" but im tired staying skinny all my life) so i don't mind trying out though.

3. What type of foods should i eat? (i tried researching and those foods are like not easily prepared or like i need personal maid to do it for me, so its kind of troublesome)

4. What type of exercise should i do in gym to increase arm's muscle size, lower part of the legs and also chest area? (Im a total noob in gym, i've never step into 1 before, but i hope i will, maybe asking a friend along or so)

 

Thank you for reading, i do accept comments and criticism, but i do hope its constructive ones as im seeking for help here. Also, experienced people (such as from skinny to lean or gained to average weight, i do hope you can share youre experiences like how you manage to gain weight and such. I really do not wish to have this "High metabolism rate" thing although many people say it will slow down as we age. But i want to gain weight asap, not to impress anyone but that people have been telling me things like "you're too skinny" ; "you should not diet" (which i don't) etc etc. Do help me on this please. Thank you!

[Wilbur]

Stating your height and weight is very helpful, thanks. Could you also list the kind of food you eat everyday? For example like on a typical day, how many meals do you eat? What's your breakfast, lunch and dinner like?

I'll try to help to my best knowledge. I was 175cm, 55kg just a few years ago (and hating how skinny I look and also receiving the same couple of comments) and now I'm 70kg.

Gaining weight has a formula:
Input > Output = Weight gain
Input = Output = Status quo
Input < Output = Weight loss

Input = Food
Output = Energy spent

Daily calorie intake of an average adult = 2000calories. Since you're skinny and barely replacing yourself, the amount of calorie intake for yourself everyday could be well below 2000. In order to gain weight, you must eat more than 2000cal (on average). If you're not hitting that amount daily, you'll have to find ways to hit it.

I don't count my calorie intake but I roughly know whether I've eaten enough per day. Since I'm trying to keep my current weight at 70, I'll try to eat as much as I can within the day so I don't see a weight loss on the weighing scale the next day (considering it's a normal day and I'm not expected to eat less due to whatever reasons)

Answering your questions:

1. Any idea when should i exercise? Which time of the day and before or after meal?

- You should exercise whenever you can. Usually at least 2 hours after a meal (to ensure proper digestion). Since you're underweight, I suggest you to lift some weights and do less cardio (cardio burns carbs and fats so you'll end up thinner)


2. Any idea what kind of supplement for fast weight/muscle gain? (I know its "cheat" but im tired staying skinny all my life) so i don't mind trying out though.

- Weight/Mass gainers are designed to help underweight guys like yourself who're not hitting their proper daily requirement, or for bodybuilders who want to exceed their requirement but still can't find the time to fit 1/2 proper high calorie meal into their diet. A typical mass gainer out there contains about 700-1200calories per serving and is usually very sweet (due to the high sugar content). Not exactly healthy.

For a start, you should include more carbs in your diet (carbs include bread, rice, noodle etc) and a variety of other food to supplement (such as eggs, milk, chicken, beef).
My diet isn't exactly healthy but it helps me reach my daily calorie intake. Let me give you an example:

Breakfast (very important, do not skip breakfast if you want to gain weight):
4 slices of white/fruity bread with either Nutella/Peanut butter spread.
HL low fat chocolate milk/fruit juice.

Lunch:
Low fat soybean milk 500ml
1 serving of ban mian
Addtional side like nuggets etc. or bananas

Dinner:
Mos burger meal with large fries and another side (usually mos chicken )
Fruit juice

Supper:
If I feel like I've eaten enough the day I'll usually go with a protein blend otherwise it'll be milk or fruit salad and then a protein blend (before bed).

*Edit: Also remember to drink plenty of water throughout the day. Water makes up up to 60% volume of the human body.


3. What type of foods should i eat? (i tried researching and those foods are like not easily prepared or like i need personal maid to do it for me, so its kind of troublesome)

- I've answered the type of foods to eat and illustrate a typical day diet for myself. Sometimes abit more but usually abit less. If you want to gain weight then there's no excuses to find food. Go grocery shopping and stock up at home.


4. What type of exercise should i do in gym to increase arm's muscle size, lower part of the legs and also chest area? (Im a total noob in gym, i've never step into 1 before, but i hope i will, maybe asking a friend along or so)

- Generally you should try to increase muscle mass in all parts of your body. Lifting weights will help you to increase muscle mass. Read up online for articles on how to use the gym or how to lift weights; how much to lift etc. You can buy some weights or fix a chin up bar at home. If money is not a big issue then sign up for a gym. We all have to start someday but what matters is your determination.


I've typed enough for now. Hope they're helpful for you. Good luck!!

Edited April 25, 2013 by Wilbur

[LFM]

wow! Wilbur's quite knowledgeable and thorough. we being hard gainers especially (i.e. ectamorphs or persons with high metabolic rate) consuming 'fuel food' e.g. cheaply banannas, sandwich, or light meal for near empty tummy an hour or more before workout and being on the gym floor not more than 45 minutes to an hour maximum on key circuit training machines and then 48 hours rest for last worked-on body part will help muscle grow hence increase desired, lean mass.

[bluerunner]

@wilbur, @LFM: well said. Hard gainer here too. Yes must eat n rest well. I m trying to gain another few kg again for the next few months. Wish me luck.

[SeannyShortcake]

I don't think it's that difficult especially after people can repeat it for thousands and thousands of posts all over the world.

 

Just need to slap yourself and do it lol.

[freddisier2]

I'd like to ask experienced gymers about this issue I've been thinking about. Sex and bodybuilding. Does sex and the act of ejaculation affect the result of bodybuilding in a bad way?

From what I read on Internet, basically people said ejaculation would reduce the zinc levels in your body since zinc is a part of semen synthesis, and also testosterone synthesis. So your testosterone level will somehow drop if you don't supply your body with more zinc in ur supplement or diet. Which is bad for body building.

but at the same time, people also said that ejaculation (in moderate amount of times) would help to stimulate the production of testosterone, it's a sex hormone anyway. Which is a positive effect...

So how do you have sex when you try to build your body in a way that it has a minimally negative or just positive effect on the result?

Probably 1-2 times a week, and at the same time supply your body with more zinc?

I'd really appreciate if experienced gymers who know about this matter would clear this up for me. Thanks <3

Edited April 26, 2013 by freddisier2

[Guest fit uncle]

Beware though, it's expensive, even buying clothes. I'm not even big by my standards but a 40 inch chest and 29 inch waist is an 11 inch drop, normal clothes hang on me like a blouse, fit snug around the shoulders and arms but just drop down like a dress.

Lift big, eat big, grow big.

I have the same problems with clothes too. If I buy off the peg, they don't fit me. If it fits my chest, then it will be very loose around my waist. I will look fat.

Therefore I have to tailor make some of my better clothes. Also I will buy stretchy sports wear from Nike and Addidas. Even these I have to buy one size smaller so that it fits my waist and stretchhhh tight over my chest. I look so unnatural and trying to show off my body.

I look more natural in sleeveless vest where the open sleeves allow my chest to stretch. However, exposing too much flesh attracts lots of attention.

I envy those guys who say they cannot gain weight. SAY WHAT???

In this modern consumerism society, how is that possible when you see food being sold in every corner? We are all struggling to deal with the temptations of food food everywhere. If I want to put on 5kg is sooooooo easy. Just eat whatever that tempted me and these are everywhere

char kway tiao, burgers, fries, fried chicken, satay, butter cakes, donuts....

the list is endless and even with all the money I have in my pocket to buy everything in sight, I had to swallow my saliva and

watch my weight.

If you want to gain weight really really fast, very very simple. At one time I don't know why I was addicted to butter. So I used butter to cook everything and anything...

fried chicken wings, spaghetti, toast, rice, garlic bread, instant mee, beehoon, fried fish, fried vege...

the taste is super sedap. But BOOM I gained 5kg in less than 3 months. After that had to starve myself to loose that flab.

[bluerunner]

@fituncle: that is human la. we always want things we cannot achieve or cannot have.

[jjkk]

thats weird...

 

i have been doing my deadlifts and squats but my obliques doesnt seem to be developed...

 

 

I have obliques (you can't see them in my profile picture) and rarely do squats or deadlifts... so maybe it's genetic (I'm 15% bodyfat) my trainer can't figure it out, but a good place to be I guess

[SeannyShortcake]

I have obliques (you can't see them in my profile picture) and rarely do squats or deadlifts... so maybe it's genetic (I'm 15% bodyfat) my trainer can't figure it out, but a good place to be I guess

 

Weighted side-bends also work the obliques.

 

Rotary ab exercises as well.

 

If you're high on bodyweight,it's harder to differentiate obliques and love handles.

[jjkk]

Weighted side-bends also work the obliques.

 

Rotary ab exercises as well.

 

If you're high on bodyweight,it's harder to differentiate obliques and love handles.

 

 

I do a lot of abs. Goodness, do you think I have lovehandles? Shock horror!

[SeannyShortcake]

Oops,I meant if your body fat is higher.

 

Well I wouldn't would I?

[darkblaze]

I do a lot of abs. Goodness, do you think I have lovehandles? Shock horror!

Pictures pls. You may do lots of abs exercises but if you are still eating char kway teow everyday, i dont think you are going anywhere

[bluerunner]

IMO, if one needs to forgo all kinds of delicious food just to have that overly rated 6 pack, one has just miss out on the essence of living n enjoying good food. I do believe you can still have a great body n enjoying delicious food ( in moderation if course).

[Guest fit uncle]

IMO, if one needs to forgo all kinds of delicious food just to have that overly rated 6 pack, one has just miss out on the essence of living n enjoying good food. I do believe you can still have a great body n enjoying delicious food ( in moderation if course).

Yes in moderation. But sometimes just for the sake of seeing whether I can still get 6 pack abs, I will starve myself and work more on my abs. I can still make the 6 pack abs appear after a few months but not as well defined.

If I am serious I can make it more defined. But I will lose a lot of bulk mass too. So I stopped being so rigorous and started eating more filling foods and good foods. The abs are still visible when I am hungry. But as soon as I eat to my fill, they almost disappear under my round bloated full tummy.

I usually eat 50% more than normal adults to keep my bulk. Yet I always get hungry in one hour. The reason is that regular heavy exercise don't just burn calories during working out, it also dramatically increase my metabolic rate after that. This will burn even more calories and make me hungry.

[jjkk]

Pictures pls. You may do lots of abs exercises but if you are still eating char kway teow everyday, i dont think you are going anywhere

 

 

My profile pic is my pic (don't know how to host pics)... I don't eat char kway teow! I rarely eat bad carbs... lots of eggs and tuna... anywho, I'm happy with my body and don't crave abs... was just saying I got those obliques and I don't know why... Unless of course are love handles. In which case more dam cardio:)

[SeannyShortcake]

My profile pic is my pic (don't know how to host pics)... I don't eat char kway teow! I rarely eat bad carbs... lots of eggs and tuna... anywho, I'm happy with my body and don't crave abs... was just saying I got those obliques and I don't know why... Unless of course are love handles. In which case more dam cardio:)

 

Looking good man.

 

Yeah those look like obliques alright lol.

[jjkk]

You have NO idea how it long took to make the picture-magic happen - after all these years I still can't resize a picture well on mac... 

Edited April 28, 2013 by jjkk

[TheVisitors]

I am now trained by a straight close friend who is a veteran sports workout trainer.

 

We are doing crossfit training , so I will be under him for 3months for this form of training programme

 

In the gym world you need to change your workout routine, to shock your muscles, especially your core muscles, in order for the muscles to grow and not be stagnant by the same routine workout.

 

 

Did this two form of exercises continuously for 45 minutes with in minimum 2mins break in between , using the same weight and the same repetitions,.

 

Extremely strenuous, extremely tiring, extremely explosive, but it was worth the fun at the end of the day.

 

Note: This is not recommended for the light hearted or amateurs.

 

https://www.youtube.com/watch?v=VShHz27QxeU

 

https://www.youtube.com/watch?v=DjI4fEqKrIU

 

[zwei]

I am now trained by a straight close friend who is a veteran sports workout trainer.

 

We are doing crossfit training , so I will be under him for 3months for this form of training programme

 

In the gym world you need to change your workout routine, to shock your muscles, especially your core muscles, in order for the muscles to grow and not be stagnant by the same routine workout.

 

 

Did this two form of exercises continuously for 45 minutes with in minimum 2mins break in between , using the same weight and the same repetitions,.

 

Extremely strenuous, extremely tiring, extremely explosive, but it was worth the fun at the end of the day.

 

Note: This is not recommended for the light hearted or amateurs.

 

https://www.youtube.com/watch?v=VShHz27QxeU

 

https://www.youtube.com/watch?v=DjI4fEqKrIU

 she is bawow

[SeannyShortcake]

Crossfit gives one hell of a workout?

 

But kipping pullups?

 

Man those gonna hurt.

[Oracle]

Just asking, as the pecs grow, do the nipples get more sensitive or is it just me?

[Guest nipple]

Just asking, as the pecs grow, do the nipples get more sensitive or is it just me?

Haha, i wanted to ask the opposite

My nipps were supersensitive when my chest was flatter. After i started training, they became less sensitive.