supermeatheads

[IM SOLE CRAZY]

CINNAMON BUN!

Just bought GNC's supreme superfoods (since I'm sure I wont be getting enough fruits/veggies this summer )

[jeepster]

looking to gain some weight but not loose definition/go up a size, etc. Basically I wanna put 5lbs of muscle back on, I've lost a lot of muscle mass this past school year, though I'm in very good shape. Just lost too much weight overall, and it's starting to affect my workouts.

I crosstrain mostly and my workouts usually look like:

1x20 hammer curls, 40lb weight in either hand

2x8 shoulder press w/ same 40lbs in either hand

2x 30 reps @ 180lbs on the back machine

2x10 full dips (no assistance)

2x10 pull ups

2x15 leg press, 295lbs (usually focus is on calves rather than quads)

3x10 free-fly's @ 35lb freeweight in each hand

3x8 free bench w/ 55lbs in either hand

5x30 yoga ball crunches

2x60seconds reverse planks

2x30 row-crunches

2x30seconds kick crunches

1x60seconds plank w/ 25lb weight on my lowerback

2x60seconds oblique planks

2x15 45lb oblique drops (when you hold it next to your side and let your obliques/lower back tense/untense... not sure what it's called)

then between 20-30 minutes on the treadmill or elliptical.

probably 3-4 times a week on a good week.

wanna gain like 5-8lbs of muscle back, probably more has to do with my diet than anything (I eat far less @ school than @ home)

anything I should add? Protein shake (probably wouldn't hurt), anything to the workout? Don't really wanna gain that much weight/get any "bigger" per say, just wanna feel more fit.

[jayrock]

anything I should add?

free squats, deadlifts, barbell rows, overhead barbell press, barbell bench

[Mr Calvin Oscar]

less cardio

if you split up your workout into different body parts per week, you can allow each part to heal longer and also work out more things

[sonicvoodoo]

looking to gain some weight but not loose definition/go up a size, etc. Basically I wanna put 5lbs of muscle back on, I've lost a lot of muscle mass this past school year, though I'm in very good shape. Just lost too much weight overall, and it's starting to affect my workouts.

I crosstrain mostly and my workouts usually look like:

1x20 hammer curls, 40lb weight in either hand

2x8 shoulder press w/ same 40lbs in either hand

2x 30 reps @ 180lbs on the back machine

2x10 full dips (no assistance)

2x10 pull ups

2x15 leg press, 295lbs (usually focus is on calves rather than quads)

3x10 free-fly's @ 35lb freeweight in each hand

3x8 free bench w/ 55lbs in either hand

5x30 yoga ball crunches

2x60seconds reverse planks

2x30 row-crunches

2x30seconds kick crunches

1x60seconds plank w/ 25lb weight on my lowerback

2x60seconds oblique planks

2x15 45lb oblique drops (when you hold it next to your side and let your obliques/lower back tense/untense... not sure what it's called)

then between 20-30 minutes on the treadmill or elliptical.

probably 3-4 times a week on a good week.

wanna gain like 5-8lbs of muscle back, probably more has to do with my diet than anything (I eat far less @ school than @ home)

anything I should add? Protein shake (probably wouldn't hurt), anything to the workout? Don't really wanna gain that much weight/get any "bigger" per say, just wanna feel more fit.

if you wanna gain 5lbs of muscle and your BF is already @ a low level, you need to add calories....simple

eat more protein and healthy fats and lift heavy

[jeepster]

free squats, deadlifts, barbell rows, overhead barbell press, barbell bench

already do the last two (see list, just didn't use those names)

less cardio

if you split up your workout into different body parts per week, you can allow each part to heal longer and also work out more things

I usually keep it together cause I forget what I did previously

if you wanna gain 5lbs of muscle and your BF is already @ a low level, you need to add calories....simple

eat more protein and healthy fats and lift heavy

word.

[jayrock]

already do the last two (see list, just didn't use those names)

start doing the first two. Squats and deadlifts should be your bread and butter if you're looking to add weight. That, and eating has to be like your second job

[Bona Drag]

will soy protein powder dehydrate me as much as whey powder did?

[IM SOLE CRAZY]

BEEF PROTEIN ISOLATE.

Woo..

http://www.gnc.com/product/index.jsp?productId=3553839

[playdisonlyatnight]

day 20 of keto

last nights cheat meal = 2 teen burgers from A&W, 1 pizza hut p'zone and a DQ blizzard (skor)

[fang]

is it more important to be putting up heavier weights or being able to complete more reps/sets? or is there a case for either?

[IM SOLE CRAZY]

heavier weights ftw

[CUTUP]

is it more important to be putting up heavier weights or being able to complete more reps/sets? or is there a case for either?

Depends on your goals

Heavier weights would be better for strength and mass building, while higher reps give you far better muscle separation and endurance

What is it your trying to achieve?

[fang]

trying to become a leaner meaner version of myself right now. losing fat and gaining muscle. i don't know if i necessarily want to gain mass but definitely want to look and feel stronger

[CUTUP]

trying to become a leaner meaner version of myself right now. losing fat and gaining muscle. i don't know if i necessarily want to gain mass but definitely want to look and feel stronger

If you want maximum results, it is generally better to do one or the other. You can still loose fat and gain some muscle and strength but it wont happen nearly as quickly as if you choose to either bulk or cut seperatly

Have you been hitting the gym regularly?

Do you have some shape under the fat your trying to get rid of?

I only ask because it seems like many people who already don't weigh in very heavily try to go on a cutter to become more lean, in hopes that they will look larger, and it never works. Also I am unsure of your stats or build

Do you have one goal you want more then the other?

[fang]

recently been going to the gym- 3x a week. not in much shape prior. i'm not expecting to look larger or really looking to anyways. the ultimate goal is to lose 15 lbs of fat and to gain muscle definition. stats: currently 165, 5'10"

so should i be in the process of bulking before cutting? i'm clueless

[CUTUP]

If you havent been in that great a shape prior, I think its too early to focus solely on cutting.

Arnold said it best " You cant cut a boulder from a pebble"

I would personally focus on proper diet, do some cardio, and keep up with the weights. Build a good base and then worry about cutting after you put on some size.

Do you feel like you are a bit overweight or flabby for your height?

If thats the case I would do a light clean bulk. Lots of unprocessed carbs ( ie brown rice, yams ect) and heavy compound movements ( squats, deadlifts, clean and jerks, flat bench ect) that will help you to build a good base. At least a gram per pound of body weight for your protein consumption, and preferably taken immediately after excersise.

Stick with heavy and controlled compound excersises, they will give you a starting point, you can also see how you react to the carb and protein increase and act accordingly. ie Drop the carbs if your getting a bit flabbier, or up them if your not putting on any weight.

It will take you a while to test out your diet and lifting to find a proper balance, so dont get discouraged in the beggining. Eating habits and lifting habits need to be tweaked constantly to get results.

[Astérix]

I just started going to the gym a ton in the past month. While I mainly run and work my mid section I do some upper body stuff. I keep it pretty simple with bicep curls, dips, etc. I noticed my right side is getting bigger than my left side though. While I lift I don't notice one side working more than the other. Is this normal? What can I do to fix this...free weights?

[CUTUP]

^ This is completely normal

You can do a search for "plate mates", they are small magnetic weights you can attach to a metal free weight or plate. Its great for helping to get rid of any imbalances. Just add one or 2 to the smaller side and over time I find they greatly help to reduce the problem

First though, I would watch your form. Chances are also good that you are sitting or moving in such a way that you are causing one side to lift more weight then the other. This can usually be corrected by paying strict attention to your lifts in a mirror, or having a buddy watch while you lift.

Its completely natural for our bodies to try and shift weight to the side which would have the easiest time of lifting it. Many times we never even realize that its happening until you start noticing it in the mirror

[Seething Tortoise]

I injured my rotator cuff about three weeks ago

Shit is still aching, though it is only slight and at certain angles and its only a dull pain. Got a full range of movement thankfully. I should go to the physio, but I have exams, so the physio is the least of my worries.

I JUST WANT TO GO BACK TO LIFTING, but I know how important the cuff is so, ehhhhhh.

[raWorkshop]

For All The Whey, Iso, concentrate or optiblend? Dead set on some chocolate mint though.

[IM SOLE CRAZY]

I'd say go on nutraplanet and get their blend, shit is the cheapest. I take Isolate right now and I regret getting that over blend.

[NatseOklim]

Cut's going well, down to 86.8kg from 89kg at the end of last week.

[Mr Calvin Oscar]

ok so i heard that p90x would be a good starting point for 'skinny fat' people. gets you lean, boosts your metabolism, and thus allows you to build mass in the future. this true/make sense?

thinking about starting this and then just doign starting strength or 5 x 5 after.

[CUTUP]

People have great results with p90x because its fast, and changes constantly. Just what a newbie needs when starting weight training

I have heard nothing but good things about the program

As far as building mass in the future, I dont quite get how that would work.

But the more muscle you put on yourself, the quicker you burn fat/calories, and with a stable workout regimen your body's metabolism does increase. It is a great start for people with some fat they want to get rid of who arent exactly gym regulars

5x5 is a great starter program, I believe it was knucks or kunk who were reccamending it some pages back as a great start for a newb. I have to agree, its not overly complex and works areas that will be essential for further growth down the road

[xh0llyw00dxx]

OK so I've been trying to add some weight, not too much, maybe 5 lbs. Before I started working out I was 105 or so, now I'm 125 but I've hit a plateau with the weight gain. I've been eating a shit ton for at months now and not really seeing any gains like I was at all. My friend who is a personal trainer recommended I start eating stuff that is a little shittier for me (some fattier desserts, lots more red meat, etc) since I seem to burn through everything, but this doesn't seem sound to me. Any ideas?

[CUTUP]

If your trying to gain, your freind does have a point. To put on mass you need to take in more calories then you burn, simple math

However I have never really liked the "dirty bulk" unless you are doing it before a comp and planning on severe dieting

You can still up your cals big time without resorting to shitty food, a mass gainer shake would be the easiest way. Many of them are around 500 - 1000 calories per shake, so take 1 serving divided into 2 equal portions and you should be back putting on weight no problem.

That and carb dense foods, more whole wheat pastas, yams and oatmeal.

I had the same problem with a ultra fast metabolism, and I had to fight tooth and nail for every pound I put on, especially in the beginning.

Really its all about diet, do you have any idea of how many cals you put back in a day?

[xh0llyw00dxx]

The past few months it has been between 2500 and 3500 a day

which for me is a LOT. I never let myself feel hungry and I rarely don't feel full

[CUTUP]

Man you must have a fast as hell metabolism, it sounds like a mass shake is a perfect thing for you considering your stuffing your face as is

That being said though, the difference though between 2500-3500 is huge. 2500 calories really isnt much at all if your trying to beat your genetics. 3500 is great, and with a shake would be around 4000 calories.

Generally when people guess how many cals they are taking in they are really far off. The bulkers always guess really high, and the people leaning out guess really low. I would pay strict attention to an average day and really be as precises as possible.

Because if your only taking in 2500, you need to do far better then that to get your body changing, I would aim for 3600 -4000 with your shake included IMO

[IM SOLE CRAZY]

Cutup can you help me think of some foods to eat to bulk with aside from egg whites/chicken/meat/pork etc.

Like stuff that is cheap/plentiful and no mass gainer either, thanks