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

[SeannyShortcake]

NTUC should carry those brands. The bigger ones of course.

 

Coconut oil helps to burn fat while providing a wonderful aroma to the food you add it to.

 

Or you could add it to your coffee.

[Steve5380]

Hey guys, just curious, how long do you spend in the gym on average?

Is 90 minutes usually enough?

 

It depends on how you use your gym time.

 

For those who do endless warm-up exercises, take long rests to evaluate the progress of their muscles in the mirror, socialize with other members in long chats about miscellaneous topics,  90 minutes may not be enough.

 

But if you manage your time wisely with minimum warm-up,  high intensity,  no excessive wait between sets and only necessary interaction with others, then 90 minutes is too long. 

[darkflame]

It depends on how you use your gym time.

 

For those who do endless warm-up exercises, take long rests to evaluate the progress of their muscles in the mirror, socialize with other members in long chats about miscellaneous topics,  90 minutes may not be enough.

 

But if you manage your time wisely with minimum warm-up,  high intensity,  no excessive wait between sets and only necessary interaction with others, then 90 minutes is too long. 

 

Great to know. Thanks!

 

Thing is there is a very good discount package for a local gym I intend to join but the restriction is only 90 minutes a day.

[Guest Guest]

really? where to get coconut oil?

 

buy from iherb.com

 

buy the nutiva brand.

 

use my referral code for $10 discount off ur first virgin order. VUK879

[xydboy]

Great to know. Thanks!

 

Thing is there is a very good discount package for a local gym I intend to join but the restriction is only 90 minutes a day.

Sounds like gymmboxx. It's sufficient to workout for that period of time. unless your aim of going to the gym is to mingle with people and to use your phone.

[Gray32]

Hi all, have quite a number of questions to ask regarding muscle building

 

Firstly, I'm quite weak myself, 0 pull ups since forever (lol and I'm going to be 19!). 

 

Some info about myself 

172cm, 60kg , still a sec school student ~_~.

Some consider me slim some consider my lower half body is fat

I run once or twice a week (10min~15min)

Only able to lift light weights , can't lift properly for 7kg ~10kg, gets exhausted in just a few sets and my arm becomes strengthless

Knows very little workout, only just use machines, and only know how to do dumbbell curls? 

 

So after reading some posts here, I'm wondering that

- If I want to build more strength, should I eat more than I should? (I'm eating roughly about 1.6k~1.9k calories per day)

 

- If I want to build muscle size at the same time, should I take in more protein or more carbs, or both? 

 

- I still have fats, tyres in fact, should I be eating less carbs to help get rid of it? But I also heard that bulking requires to eat a lot, not that I  know how to actually bulk and grow.

 

- Do people work out twice a day? Or more than that?

 

- How much protein should I take a day?  

 

Sorry I'm a beginner so I don't really know what to do, would greatly appreciate some guidance / pointers thanks!

[我妈说生叉烧比我棒]

 

- If I want to build more strength, should I eat more than I should? (I'm eating roughly about 1.6k~1.9k calories per day)

 

- If I want to build muscle size at the same time, should I take in more protein or more carbs, or both? 

 

- I still have fats, tyres in fact, should I be eating less carbs to help get rid of it? But I also heard that bulking requires to eat a lot, not that I  know how to actually bulk and grow.

 

For muscle mass and strength, try to include squat and deadlift in your program. For these 2 exercises, need to be careful not to injure yourself. Do them with right movement (check youtube) and correctly breathing (like in sex, breath out when you thrust :LOL )). When you need to go heavy, use lifting belt and knee wrap to support yourself. Practise and Practise. Good Luck.

[xydboy]

Hi all, have quite a number of questions to ask regarding muscle building

 

Firstly, I'm quite weak myself, 0 pull ups since forever (lol and I'm going to be 19!). 

 

Some info about myself 

172cm, 60kg , still a sec school student ~_~.

Some consider me slim some consider my lower half body is fat

I run once or twice a week (10min~15min)

Only able to lift light weights , can't lift properly for 7kg ~10kg, gets exhausted in just a few sets and my arm becomes strengthless

Knows very little workout, only just use machines, and only know how to do dumbbell curls? 

 

So after reading some posts here, I'm wondering that

- If I want to build more strength, should I eat more than I should? (I'm eating roughly about 1.6k~1.9k calories per day)

 

- If I want to build muscle size at the same time, should I take in more protein or more carbs, or both? 

 

- I still have fats, tyres in fact, should I be eating less carbs to help get rid of it? But I also heard that bulking requires to eat a lot, not that I  know how to actually bulk and grow.

 

- Do people work out twice a day? Or more than that?

 

- How much protein should I take a day?  

 

Sorry I'm a beginner so I don't really know what to do, would greatly appreciate some guidance / pointers thanks!

Very unconditioned. i would say do some basic foundation exercises before you go through the squats and deadlift. Reason i don't recommend going straight into them and to go through and foundation training first is because you need to get the fundamental movements right first before you address those big compound movements. Learn how to do dumbbell squats or the simple derivatives first before you do barbell squats,etc. I think for aerobic capacity, you can definitely do a lot more, aim for the requirement of 75 mins of high intensity of aerobic exercises or 150mins of moderate intensity aerobic exercises, like running, swimming, etc. With this amount of running and your level of deconditioned state, it's quite a up hill task to pass your NAPFA.

[gymrat]

Hi all, have quite a number of questions to ask regarding muscle building

 

Firstly, I'm quite weak myself, 0 pull ups since forever (lol and I'm going to be 19!). 

 

Some info about myself 

172cm, 60kg , still a sec school student ~_~.

Some consider me slim some consider my lower half body is fat

I run once or twice a week (10min~15min)

Only able to lift light weights , can't lift properly for 7kg ~10kg, gets exhausted in just a few sets and my arm becomes strengthless

Knows very little workout, only just use machines, and only know how to do dumbbell curls? 

 

So after reading some posts here, I'm wondering that

- If I want to build more strength, should I eat more than I should? (I'm eating roughly about 1.6k~1.9k calories per day)

 

- If I want to build muscle size at the same time, should I take in more protein or more carbs, or both? 

 

- I still have fats, tyres in fact, should I be eating less carbs to help get rid of it? But I also heard that bulking requires to eat a lot, not that I  know how to actually bulk and grow.

 

- Do people work out twice a day? Or more than that?

 

- How much protein should I take a day?  

 

Sorry I'm a beginner so I don't really know what to do, would greatly appreciate some guidance / pointers thanks!

actually u don't have to worry too much about your current condition if trying to look aesthetic is your goal

i can't do a single pull up unassisted so u simply use a pull up machine with assisted weight

and i have never passed my ippt 2.4km. just walk briskly on treadmill on an incline

 

my advice is, if u can afford, hire an experienced pt

[Guest slimmer88]

Anyone taking Anavar? I heard 10-20mg per day is fine since it is one of steroids with very little side effects.

[Gray32]

Thanks for the replies! 

 

I guess gonna find out how to go through the fundamentals online first then, can't afford a PT ;_;

[Guest Guest]

I just started gyming. currently my body is lean toned with average 13% body fat.

 

I have been doing a lot of cardio and find my arms looking thin. I have a defined chest and my abs are showing naturally which is a blessing.

 

now im trying to gain muscle for my biceps. is there any supplement I sld take? im not into big big muscle body. just want a lean w bigger muscle.

[Fe5000]

Great to know. Thanks!

 

Thing is there is a very good discount package for a local gym I intend to join but the restriction is only 90 minutes a day.

my workout usually last 30-40mins. 60mins is the max I wld/can go.

[hturtdekan]

Gray32, chances are you are Skinny-Fat, based on your self-description.

You might then want to go through this site:

http://skinnyfattransformation.com/

All the best!

[ash12]

Anyone taking Anavar? I heard 10-20mg per day is fine since it is one of steroids with very little side effects.

I've never taken them but most of my friends are on roids. My advise to u is read up a lot first before anything no matter how 'little' side effects they seem to have. Besides, for pure liquid anavar, u need to know a decent supplier. It's not as easy to get a proper one as compared to other anabolics.

[qsefthu78]

How true is that most if not many guys are on steroids?

[xydboy]

How true is that most if not many guys are on steroids?

Not true..

[Guest slimmer88]

Is Anavar legal in Singapore? Which supplier carries them??

[SeannyShortcake]

How true is that most if not many guys are on steroids?

 

Most if not all the guys featured on popular magazines are on steroids.

 

Big muscles = not ripped

 

Ripped = lean,not too big sized

 

Big and ripped = steroids

[Steve5380]

I just started gyming. currently my body is lean toned with average 13% body fat.

 

I have been doing a lot of cardio and find my arms looking thin. I have a defined chest and my abs are showing naturally which is a blessing.

 

now im trying to gain muscle for my biceps. is there any supplement I sld take? im not into big big muscle body. just want a lean w bigger muscle.

 

You need to reduce aerobic exercising and replace it with weight lifting.  Aim for heavy lifting ("heavy" is relative to your condition, what is heavy for you is light for a bodybuilder). Forget about supplements. Eat a balanced diet, more in quantity and more frequently.

 

Don't worry about getting a "big muscle body".  This is very difficult to get, and you are at zero risk for that.  What is easy is to get a FAT body, but you can avoid this by choosing the right foods and working out hard.

[Steve5380]

How true is that most if not many guys are on steroids?

 

Yes, not many.  Most probably the guys you may feel envious for their muscular bodies are on steroids.  Big mistake! which they pay for later.

[Guest Guest]

why i see many profiles in grindr, with guys showing body of big biceps and bloated chest but not a hint of abs showing?

 

are these ppl really consider muscular or simply fat w muscle thus looking 'big' size.

 

i always tot if i cant see ur abs, it shows u r fat. its an indicator?

[SeannyShortcake]

why i see many profiles in grindr, with guys showing body of big biceps and bloated chest but not a hint of abs showing?

 

are these ppl really consider muscular or simply fat w muscle thus looking 'big' size.

 

i always tot if i cant see ur abs, it shows u r fat. its an indicator?

 

Some skinny people are bone thin but can't see their abs either.

 

Genes and diet determine whether you have abs showing at the start.

[jeeves]

Hey guys. Quick question. In order to build lean muscle, is it necessary to consume CLA together with Carnitine?

 

Has anyone taken these supplements for their workout? Please do share.. 

[Steve5380]

Hey guys. Quick question. In order to build lean muscle, is it necessary to consume CLA together with Carnitine?

 

Has anyone taken these supplements for their workout? Please do share.. 

 

Let's see...  Since the beginning of the world, when God created Adam and Eve,  there had never been a human able to build lean muscle  until the combination of  l carnitine and conjugated linoleic acid became available in health stores.   Does this make sense?

 

I have been building and rebuilding lean muscle for decades,  and I think it keeps lean because I don't take any supplements or other commercial bodybuilding junk.   Good nutrition and intelligent workout with weights is sufficient to build lean muscle.

Edited July 12, 2014 by Steve5380

[imtrapped]

Something about myself is that i am pretty much slim .

So my goal is to build up some muscles around my arms .

Haha .  I ain't a ambitious type of person who wants to have the bodybuilder size la .

So i decided to purchase a set of dumbbells but here's the thing i am totally clueless about how many KG should i start off with .

 

I have a figure in mind though.... does 19KG sounds reasonable ? 

 

 

[iamziz]

Something about myself is that i am pretty much slim .

So my goal is to build up some muscles around my arms .

Haha .  I ain't a ambitious type of person who wants to have the bodybuilder size la .

So i decided to purchase a set of dumbbells but here's the thing i am totally clueless about how many KG should i start off with .

 

I have a figure in mind though.... does 19KG sounds reasonable ? 

 

Buy the set that allows you to add/remove the plates instead of a fixed weigh. You can interchange easily depending what you working on.

[imtrapped]

Buy the set that allows you to add/remove the plates instead of a fixed weigh. You can interchange easily depending what you working on.

Thank you !!

So how many KG should i start off with

[iamziz]

Thank you !!

So how many KG should i start off with

 

15kg maybe. or even 20kg. With loose weights, you can do light and heavy workouts. Good luck 

[imtrapped]

15kg maybe. or even 20kg. With loose weights, you can do light and heavy workouts. Good luck 

Hmm. Isn't that too heavy for starter ?

[iamziz]

Hmm. Isn't that too heavy for starter ?

 

U workout with lighter weighs. As you progress you work heavier ones. With interchangeable plates, you can do this. Also cost saving. No need to buy light weighs now heavy later.

[snowball]

If you buy a set , you have 2.5, 5, 10 kg each side etc , start from 2.5+2.5kg,

if you find it too light then you slowly increase. No one can tell you how much to start with ,

you should test for yourself, not too heavy but you can feel the weight.

[iamziz]

You just use the plates you need to get you started. Add more when you can do heavier ones.

[deathrune]

How do you guys stay so disciplined to build muscle, I tried gymming but gave up after 4 months.. Still a fatty at 130 kg..

Edited July 24, 2014 by deathrune

[imtrapped]

Plump people or skinny people which are the types easier to gain muscles ?

 

 i hearsay it's plump people right ? 

 

Cause they have the body fats to turn that into muscles

 

while skinny people they need to get the fat

[iamziz]

How do you guys stay so disciplined to build muscle, I tried gymming but gave up after 4 months.. Still a fatty at 130 kg..

 

I guess perseverance, self-motivation which is tough to achieve but once you get there it is a breeze and of course discipline. Hope you will be able to find the strength emotionally and mentally (and physically) to try again. Maybe find a buddy who can encourage and workout together. Start something simple to build the passion.

[deathrune]

I guess perseverance, self-motivation which is tough to achieve but once you get there it is a breeze and of course discipline. Hope you will be able to find the strength emotionally and mentally (and physically) to try again. Maybe find a buddy who can encourage and workout together. Start something simple to build the passion.

I noticed ur username.. Are u referring to zyzz from bodybuilding.com? Also yeah I have alot of respect for bodybuilders, tried doing it myself and couldn't cope after 4 months.. Simply amazed how some of them keep at it for years.. Respect... Edited July 24, 2014 by deathrune

[junxiang]

.

Edited July 24, 2014 by junxiang

[iamziz]

I noticed ur username.. Are u referring to zyzz from bodybuilding.com? Also yeah I have alot of respect for bodybuilders, tried doing it myself and couldn't cope after 4 months.. Simply amazed how some of them keep at it for years.. Respect...

 

   No. iamziz simply for I Am Aziz or Ziz as friends call me.

[fab]

How do you guys stay so disciplined to build muscle, I tried gymming but gave up after 4 months.. Still a fatty at 130 kg..

Do u watch your diet?

[Steve5380]

Something about myself is that i am pretty much slim .

So my goal is to build up some muscles around my arms .

Haha .  I ain't a ambitious type of person who wants to have the bodybuilder size la .

So i decided to purchase a set of dumbbells but here's the thing i am totally clueless about how many KG should i start off with .

 

I have a figure in mind though.... does 19KG sounds reasonable ? 

 

The size (weight) of dumbbells depends on your strength and the exercises you are doing.  You need to experiment.  And you need multiple sizes.  You got some good advice about one set of longer dumbbell handles that can accommodate multiple weights and has coarse threads for quick change of weights.  Once you define your optimum sizes, you should also buy sets of cheaper handles with allen screws to hold a single weight, since it is inconvenient to be changing the weights on the big dumbbells. And after you see some progress, you will be happy to spend some money buying bigger weights.

 

If you are slim and want to build muscle in a healthy way,  there is a good trustworthy author who gives advice for bodies like ours: McRobert.  For example, if you can get his book "Brawn",  this is a no-nonsense guide to correct workout.  

Edited July 24, 2014 by Steve5380

[xydboy]

Actually for starters,i recommend going to the gym rather than purchasing their own weights. reason being it helps train the motivation and also there are machines there which could help you. With dumbells, you pretty much limit yourself to what you have. If there was 100%, you most probably achieve 60-70% of it. At the gym, there are a variety of equipment available as well as people to help spot you and push you, so I find that a much more motivating climate than staying at home working out alone. What gets you started is motivation, not the equipment, and what keeps you going, is discipline.

[imtrapped]

Lets say if i were to buy dumbells .

20KG

 

1- 20kg 

1 - 20kg

 

 

1 - 10kg

1 - 10kg

[speedoluver]

I bought this creatine. Do i need to cycle this? Very new to supplement, any one can advise? thanks!

 

http://sg.bodybuilding.com/store/top-secret-nutrition/micronized-creatine.html?_requestid=3389257

[Guest Guest]

Plump people or skinny people which are the types easier to gain muscles ?

 

 i hearsay it's plump people right ? 

 

Cause they have the body fats to turn that into muscles

 

while skinny people they need to get the fat

 

fat dont turn to muscle, muscle dont turn to fat period.

 

if u gym with a fat body, ur body may look 'big' but thats because its muscle expanding inside ur layer of fat. 

[xydboy]

I bought this creatine. Do i need to cycle this? Very new to supplement, any one can advise? thanks!

 

http://sg.bodybuilding.com/store/top-secret-nutrition/micronized-creatine.html?_requestid=3389257

Why do you even want to cycle creatine?

[speedoluver]

Read that this is the way people take creatine. U mean it is not necessary?

[xydboy]

Read that this is the way people take creatine. U mean it is not necessary?

No, you don't need to cycle creatine. What for cycle it? 

[SeannyShortcake]

Traditionally it is taught to cycle creatine because of wanting to maintain the body's creatine production level and reduce the impact on the liver.

 

But you don't really have to.

 

Just take it normally but I recommend only if you're doing activities requiring repetitions of high strength/power extertion.

[speedoluver]

Thanks alot xyd and seanny