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

[Jekyll@hyde]

hey thanks for your patience in replying me! my percent body fat is 28.4% so i guess im fat rather than muscular? total weight is 80.7kg, muscle mass is 33.5kg, body fat mass is 32.9kg (normal range is 27.8-34), body water is 42.3kg. so how shld i train n diet to achieve weight loss and gain muscle?

 

Next step , know you body type

 

 

[darkflame]

Just curious. Does anyone have an issue with having arms that look big from the side but small from in front or back?

[SeannyShortcake]

Just curious. Does anyone have an issue with having arms that look big from the side but small from in front or back?

 

Your arms look wide because it's the collective of your biceps,triceps and delts.

 

It's natural to have them look smaller from the front or back because of the angle.

 

Density might be a secondary issue.

[constantine]

Next step , know you body type

 

 

 

I am endomorph!

[Jekyll@hyde]

I am endomorph!

Apologies , got burried there

 

I believe now , you know what is the next step  - find a suitable diet (what you eat) and exercise to suit your body type.

 

in this case for an endomorph diet  after you calculated your calorie requirement , ( ie how many calories intake to take per  day when workout and rest day) your macro for your intake should be adjusted where your carbs( cut off rice, bread, pasta)  are reduce while your good fats ( olive oils, polyseed oil omega 3 etc) and protein ( tuna, fish, etc) are increased.

 

Macronutrient ratio for endomorph should be like 35% protein 35% fat 30% Carb. (when i started of) then slowly rev-it up to 35%p 40%fat 25% C then (after I dropped to 15%Bfat) i adopted 45% p 35% F 20% C. 

Again I advise that you consult a certified nutritionist and trainer to get a solid advice on this macro thing and able to get yourself monitored on the progress.

 

In case of exercise in gym 1) include supersets and minimize rest time in between  2) do cardio at the end of exercise  3) Include high Intense interval Training in you weekly workout. It will be be challenging at first two weeks , but the beauty of an endomorph body is that it can take the punishment you will be able to recover quickly ( provided you got more than 7 hours sleep daily) 

 

That is my thought for now.

[Guest Cute Boi]

Wonder anyone takes T-Bomb testoterone supplement? Will it be effective to help building muscles and get abs? I feel by just taking whey protein is not so effective to build muscles.

[ash12]

Nope, I don't think t-boosters will help. Didn't know anyone who actually uses them. A good diet, training regime and rest is all u need to build muscles. Keep track of your macros

[Undies69]

How to build upper chest muscles and mermaid line ?

[gymrat]

How to build upper chest muscles and mermaid line ?

upper chest - incline bench press and level bench press for overal thickness

 

mermaid line - try twisting

[wailo]

I really wanna start Crossfit but it looks way too intense for me!

[bonekaz]

For those guys (like me) who have problems gaining mass/weight, is it recommended for us to take protein? I understand many people would prefer eating natural proteins, but I find that as a student it's difficult to always get a steak meal. Also, would you recommend guys like me to start with taking weight gainers first then protein?

[Steve5380]

For those guys (like me) who have problems gaining mass/weight, is it recommended for us to take protein? I understand many people would prefer eating natural proteins, but I find that as a student it's difficult to always get a steak meal. Also, would you recommend guys like me to start with taking weight gainers first then protein?

 

You need protein to stay alive.  What the hell is "weight gainers"?  It sounds like commercial deception... 

 

Not only meat has protein, but there are many more options.  Dairy products are a very good source.  Eggs (the white) are a perfect source and quite inexpensive.   You will discover much protein in normal healthy foods if you become more expert in nutrition, read labels.  Unless you are at the level of bodybuilding competition, better stay away from ANY commercial "weight gainer". 

 

There is so much to learn about training for hard-gainers and the associated nutrition!  A thread cannot cover all this, and assorted testimonials are not the best way to learn.  I found a good guide with a book "Brawn" by Stuart McRobert, but this is a personal opinion. 

 

Get out of BW and onto the net to browse "hardgainer training", "hardgainer nutrition",  and with some common sense and luck you should be able to separate the valuable information from the nonsense and deception.

[bonekaz]

Hmm... Thanks for the reply! I keep getting mixed feedback about taking weight gainers. Some friends tell me they see results, while others shudder at the idea of taking something from an unnatural source. Also, when I said "protein", I meant protein shakes like from Whey, so I apologise for being unclear. I took them once but I stopped because I couldn't decide if they were worth the investment. Again many swear by it while others prefer natural sources.

Thanks for the feedback though! Again, I will continue my research. I guess at the end of the day, it's up to the individual's choice?

[Steve5380]

 Again, I will continue my research. I guess at the end of the day, it's up to the individual's choice?

 

Very good,  it is worth for you to become the EXPERT instead of relying on the questionable expertise of others.  The best personal experience to trust is your own.

[Guest Guest]

Very good,  it is worth for you to become the EXPERT instead of relying on the questionable expertise of others.  The best personal experience to trust is your own.

 

He still need to base his own research on the questionable expertise of others, stuuuupid!

[Steve5380]

He still need to base his own research on the questionable expertise of others, stuuuupid!

 

Not stupid at all.  There are expertise that are more and less questionable.  For example, I trust McRobert, the author of the book I mentioned earlier.  If you care to search, the man has very good credentials in bodybuilding.  But I would not trust at all what you write, because you are an unknown anonymous, which in itself strips you of all credibility     :twisted:

[ash12]

Hmm... Thanks for the reply! I keep getting mixed feedback about taking weight gainers. Some friends tell me they see results, while others shudder at the idea of taking something from an unnatural source. Also, when I said "protein", I meant protein shakes like from Whey, so I apologise for being unclear. I took them once but I stopped because I couldn't decide if they were worth the investment. Again many swear by it while others prefer natural sources.

Thanks for the feedback though! Again, I will continue my research. I guess at the end of the day, it's up to the individual's choice?

Just a word of advice, don't just be concerned on protein. Haha. While true protein is the basic building block, u still need a complete diet with balance macros. That's the problem I see with beginners. I was one of them too. We're too concerned about protein, which is the best protein powder, which brand is the best. From my experience, they're all the same. Get the one with the least sugar content. It's not complicated for a beginner, natural dude. And the reason some of your friends respond better to weight gainers is that their caloric intake exceeds the amount of calories they require to maintain muscle mass.

[lonely84]

Hi all, any advice in terms of diet to maintain a flat belly?

[Steve5380]

Hi all, any advice in terms of diet to maintain a flat belly?

 

It's the opposite diet that the one that makes one fat.  But to follow a healthy diet (eat 5 small meals a day if possible, natural foods of the least processed types of protein + complex carbohydrates + veggies and fruits) is not sufficient to have a flat belly.

 

A slim person can have a belly sticking out like a 6 month pregnancy.  It is important to retain the tone of the abdominal muscles by consciously keeping them contracted while sitting, driving, walking until this becomes natural.  

[bonekaz]

 

A slim person can have a belly sticking out like a 6 month pregnancy.  It is important to retain the tone of the abdominal muscles by consciously keeping them contracted while sitting, driving, walking until this becomes natural.  

 

I can vouch for that ^ hahah

[SeannyShortcake]

Keeping abs contracted during daily activity?

 

Sounds silly lol.

[lonely84]

It's the opposite diet that the one that makes one fat.  But to follow a healthy diet (eat 5 small meals a day if possible, natural foods of the least processed types of protein + complex carbohydrates + veggies and fruits) is not sufficient to have a flat belly.

 

A slim person can have a belly sticking out like a 6 month pregnancy.  It is important to retain the tone of the abdominal muscles by consciously keeping them contracted while sitting, driving, walking until this becomes natural.  

Thanks Steve.

I'll try out proposed diet

 

however i think keeping abs contracted the whole day seems impossible

[Steve5380]

however i think keeping abs contracted the whole day seems impossible

 

It is not necessary to do it the whole day.  It is sufficient to keep awareness and do it when it comes to mind.  There are some belts that are battery powered and have electrodes contacting the skin to give periodically an electric discharge to make people aware of contracting the muscles and keeping the guts in.    But one can do it without that with a little care...

[ash12]

Hmm, what's the purpose in keeping your abs contracted in daily life activities?

[Jekyll@hyde]

Hmm, what's the purpose in keeping your abs contracted in daily life activities?

My view - to strengthen the core of our body, which encompass not just the abs but also the lower back

 

When we sit down,by straightening our back, contract the abs and lower back which is your core , you create a good sitting posture.

nowawys bcause of office work environment we tend to slouch for sitting too long while typing , affects our good body posture.

 

however i think keeping abs contracted the whole day seems impossible

 

ONe alternative is  wake up in the morning, or after an intense exercise, as you stretch your body, include 3 sets of plank exercises in your routine as it help stimulate and contract your core. Start off with 20sec, then challenge yourself to hold for 40sec and then 1 min.

 

Strengthening the body core is the foundation for developing good lower back and abs.

[Jekyll@hyde]

[Guest Guest]

whenever i do planking, my neck and shoulders feel cramp rather than the abs. cant feel the tension on my abs.

 

 

[Butterscotch]

I have a question:

 

I am picking up my gym regime again after so long and want to get supplements. Would it be advisable to get mass gainer (I don't gain mass/weight that easily) and creatine, or whey and creatine? Or just one will do for now?

 

Also, what's the difference between the three?

[ash12]

Whey is just protein for convenience. Whole foods are better but I'm using whey too. Mass gainer is basically protein with carbs thrown in them. If your macros for the day exceeds your amount u need to sustain muscle mass, u will get bigger, with or without the mass gainers. But do look at the content of mass gainers. Some have high calories due to high sugar content. Creatine increases your muscle ATP upon saturation. You'll get a bit stronger in the gym. That being said, just taking this supplements and thinking you're gonna grow is bull. They're 'supplements', not miracles. Work hard, eat properly, rest well. And since you're a beginner, you're gonna enjoy some beginner gains. Do compound movements to build up a good foundation. U won't regret squatting even though legs aren't why guys go to the gym.

[Butterscotch]

Whey is just protein for convenience. Whole foods are better but I'm using whey too. Mass gainer is basically protein with carbs thrown in them. If your macros for the day exceeds your amount u need to sustain muscle mass, u will get bigger, with or without the mass gainers. But do look at the content of mass gainers. Some have high calories due to high sugar content. Creatine increases your muscle ATP upon saturation. You'll get a bit stronger in the gym. That being said, just taking this supplements and thinking you're gonna grow is bull. They're 'supplements', not miracles. Work hard, eat properly, rest well. And since you're a beginner, you're gonna enjoy some beginner gains. Do compound movements to build up a good foundation. U won't regret squatting even though legs aren't why guys go to the gym.

 

Thanks ash! So which one would you recommend I get? Or it's up to my own preference/s?

[fab]

Any pro can advise, how to train the part between the armpit hair to the elbow, neither bicep nor tricep  part?

[SeannyShortcake]

Any pro can advise, how to train the part between the armpit hair to the elbow, neither bicep nor tricep  part?

 

That's the triceps?

 

Back of arm = Triceps

Front of arm = Biceps

 

Are you talking about the long head? Do overhead extensions.

[ninamah]

anyone here doing crossfit ?

[fab]

That's the triceps?

 

Back of arm = Triceps

Front of arm = Biceps

 

Are you talking about the long head? Do overhead extensions.

 

Thanks. Finally I know its called the long head.

 

Anyway, I have been doing 3 months overhead extensions using dumbbell (3 x 12) without much desired results.

 

Should I go Light or heavy?

[Jekyll@hyde]

Thanks. Finally I know its called the long head.

 

Anyway, I have been doing 3 months overhead extensions using dumbbell (3 x 12) without much desired results.

 

Should I go Light or heavy?

 

 

My thoughts-

1) Add some compound exercise = assuming you have a dedicated  "arms day ",  i recommend you include dips (using parallel bar)  into your tricep development routine then follow by some isolation exercise like overhead extension. Compound movement help give your tricep some mass.

 

2) Variety = since you have doing the same thing isolation exercise for over 3 month,your body has adapted to it. It is best to to challenge your body and stimulation by add some variety  - try french press using ez bar and tricep pushdown. these exercise also help target the long head. after 2 month , you can change it back to overhead extension.

 

3) Mind - body connection = when you do the movement do you feel your the tricep contraction ?   No contraction feeling , no growth 

 

4) intensity  =  (as mentioned in (2))  Yes go heavy, go steadily and weights mangeable to you. include a workout routine where it progressively increase the intensity  to the body, example -  10 x 15 reps , 12 x 10 reps , 15 x 6-8 reps

Once you got the use to the weights and your form is perfect you can increase the weights

 

Other factor - have you been eating right with all the nutrients and sufficient to support muscle growth ( as Ash mentioned earlier?  SLeep  - i take you have 7-8 hours sleep ?

[alien]

Looks like if not much big results shown after doing the same exercise for quite sometime, wld think need to increaśe some weight to 'shock' the body? Since the body might has adapted to it liao? Think it also happen to me.

[SeannyShortcake]

anyone here doing crossfit ?

 

Would be totally worth knowing some queer crossfitters.

 

 

Thanks. Finally I know its called the long head.

 

Anyway, I have been doing 3 months overhead extensions using dumbbell (3 x 12) without much desired results.

 

Should I go Light or heavy?

 

You oughta go heavy and with less reps.

 

Something like 6x6.

 

I do them with 20kg dumbbells/20kg plates sometimes.

[NiceBubbButt]

Anybody using Anabolice RX24 here? Been seeing ads for it on social media. Wonder if it's as gd as it says.

[fab]

My thoughts-

1) Add some compound exercise = assuming you have a dedicated  "arms day ",  i recommend you include dips (using parallel bar)  into your tricep development routine then follow by some isolation exercise like overhead extension. Compound movement help give your tricep some mass.

 

2) Variety = since you have doing the same thing isolation exercise for over 3 month,your body has adapted to it. It is best to to challenge your body and stimulation by add some variety  - try french press using ez bar and tricep pushdown. these exercise also help target the long head. after 2 month , you can change it back to overhead extension.

 

3) Mind - body connection = when you do the movement do you feel your the tricep contraction ?   No contraction feeling , no growth 

 

4) intensity  =  (as mentioned in (2))  Yes go heavy, go steadily and weights mangeable to you. include a workout routine where it progressively increase the intensity  to the body, example -  10 x 15 reps , 12 x 10 reps , 15 x 6-8 reps

Once you got the use to the weights and your form is perfect you can increase the weights

 

Other factor - have you been eating right with all the nutrients and sufficient to support muscle growth ( as Ash mentioned earlier?  SLeep  - i take you have 7-8 hours sleep ?

1. Yes I do have dedicated  "arms day ". I do at least 3 different exercises per day for triceps. Dips is something I haven't tried as there isn't any parallel bars in my gym.

 

2. In addition to overhead extension, I have been doing french press using ez bar but not tricep pushdown. I shall incorporate it now that you remind me.

 

3. I do feel the pull on my arms when I am doing the overhead extension, if there's what you are referring to.

 

4. Is progressive intensity supposed to increased mass but at the expense of definition?

 

5. I do have at least 7-8 hours sleep. However food wise, I am a vegetarian, however I do eat beans/nuts for protein intake.

 

For the records, I do see growth on my biceps/triceps but just not so on my long head which is still a distance away from satisfactory level comparatively.

[Steve5380]

5. I do have at least 7-8 hours sleep. However food wise, I am a vegetarian, however I do eat beans/nuts for protein intake.

 

 

Try an ideal source of nutrition for vegetarians: the vegetable/seed QUINOA.  It provides complete proteins, plus many healthy nutrients.  

 

It makes a perfect replacement for rice,  and is superior to other complex carbohydrates like lentils, who are the best leguminous (beans).

[Escarus]

I have been back to the gym regularly recently and am looking to take protein again to substantiate my protein intake. I was going to go back to Gold Standard Whey when I heard some good things about Mutant Whey. It is also cheaper than Gold Standard too. Does anybody here have experience and both and which do you prefer?

[Guest Ashaden]

I am interested in guys but I'm too skinny for them to look at me. How could I gain weight at the fastest rate possible? Pls help!

174, 50kg

[Hornyboi91]

I think u would wanna gain mass instead of weight

[navyblue]

http://www.muscleandstrength.com/articles/body-types-ectomorph-mesomorph-endomorph.html

[alien]

I always wonder if a guy want to gain muscle n mass, besides doing gym training, it is really a must to take supplement powder? Cos everytime i see guys in gym confirmed will have one GNC bottle and drink supplement powder after gym training. And all of them really looks muscular n toned. So if i do not take supplement like them, i will never able to gain tht kind of mass and body even i go gym do weigh training regularly?

[Erection]

Hey Guys! Been following newbie workout program as well as taking shakes. Things have been well, managed to feel some chest and get some compliments from friedns. However, I noticed that my shoulders then to be very sore and feel as if it is very prone to dislocation (No kidding). Any advise from the experienced?

[analogous]

I always wonder if a guy want to gain muscle n mass, besides doing gym training, it is really a must to take supplement powder? Cos everytime i see guys in gym confirmed will have one GNC bottle and drink supplement powder after gym training. And all of them really looks muscular n toned. So if i do not take supplement like them, i will never able to gain tht kind of mass and body even i go gym do weigh training regularly?

 

 

That's why it's called a supplement. Imagine 2 different people with same weight/body type, both doing the same weight training intensity and eat the same stuff, get same quality of rest and sleep. But the difference is one takes supplement and the other doesn't. Chances are, the one who takes supplement will see result faster.

 

To gain more muscle and mass, you need to increase your daily protein intake (I remember someone told me there is a way to calculate but forgot the formula). If you can get the extra protein from..let's say eating more servings of nuts/oats/chicken chop/quinoa...then you probably don't need to take protein powder. People take the powder is because it's convenient (no preparation, save time - no need to chew etc, maybe easier to digest also)

[analogous]

Hey Guys! Been following newbie workout program as well as taking shakes. Things have been well, managed to feel some chest and get some compliments from friedns. However, I noticed that my shoulders then to be very sore and feel as if it is very prone to dislocation (No kidding). Any advise from the experienced?

 

I also feel like I'm more prone to shoulder dislocation also after doing weights. Then I realised that I probably made these mistakes:

 

I didn't lift in a proper form.

I lifted too heavy on the free weights/bench press.

 

The thing is if you don't push yourself by lifting heavier, you won't see results. But lifting heavier means a good chance you will overstretch your ligaments and injure yourself (sometimes without knowing). So always good to have a buddy to help you. No use getting all that compliment with your shoulders not working properly.  

[ash12]

I always wonder if a guy want to gain muscle n mass, besides doing gym training, it is really a must to take supplement powder? Cos everytime i see guys in gym confirmed will have one GNC bottle and drink supplement powder after gym training. And all of them really looks muscular n toned. So if i do not take supplement like them, i will never able to gain tht kind of mass and body even i go gym do weigh training regularly?

Lol, nope. I'm assuming u meant protein powder? I've been off protein powder for months now and I don't think I'm that small. Lol. I just ensure I hit my macros at the end of the day. Contrary to a lot of misguided beliefs, supplements are just for convenience, not some secret method to get results. Reason you're not growing? You're not training, resting hard enough and your diet isn't optimum for u to grow. Not due to the lack of supplements. U will grow with or without supplements once u understand your body better.

[ash12]

To gain more muscle and mass, you need to increase your daily protein intake (I remember someone told me there is a way to calculate but forgot the formula). If you can get the extra protein from..let's say eating more servings of nuts/oats/chicken chop/quinoa...then you probably don't need to take protein powder. People take the powder is because it's convenient (no preparation, save time - no need to chew etc, maybe easier to digest also)

It's not just protein that u have to calculate dude. What's the point of hitting 200g of protein(which even I don't take that much) per day if other macros are not taken into consideration. That's just about 800cals. If your intake is supposed to be 2400cals, that's just a third man. Plan your macros, not your protein.