that's an easy way to tear a m,uscle if you are maxxing yourself. DO it with more weight and intensity for fewer reps once maybe twice a week well spaced out so your body can recover. as for me, I eat a lot because I am trying to bulk up and gain weight. I tend to follow a simple plan, max up my protein to about 150-200g a day while keeping saturated fats and sugars to a minimum (I still get about 4000 calories a day though) Eat like crazy and spread your meals throughout the day, I try t eat between 4-7 meals a day for working out, I am forced to do bodyweight exercises because I don't have gym membership and out grew my dumbells for the most part. Day1 Biceps, lats and abs. pull ups(with a weighted backpack), followed by curls with biceps are still prefatigued from pull ups Day2 Legs, and traps Glute-hamstring raises and lunges(with weighted backpack) Shrugs(w/ weighted back pack filled with 3 dumbells) Day3 REST Day4-triceps, and pecs Pushups(weighted backpack) Dips(w/ backpack) Day 5 calfs single foot calf raises(w/ weighted backpack) day 6-7 REST as you can see, I am in decent shape and am in sore need of more equipment. if you follow a similar regimen with better equipment, you should be able to put on muscle. If you want to loose fat, cut the callories while doing it, you won't see muscle gains unless you are really pathetic(newbie gains, your body has stored hormones it never used, your body is just begging to put on muscle at first) you won't really gain any muscle, but you will loose fat. If you want to loose fat and gain muscle at the same time, there are two ways. liposuction follwed by weight training after you recovered steroids(not recomended, they can kill your kidney and really f*ck you up, especially if you are under 25 because your body is still developing, I will never do them myself and I swear, you will regret using them if you start getting manboobs) suggested food list: 1% milk(great before bedtime because it is slow digest protein and has trptithan) whey non-fat cottage chease eggs turkey chicken fish, especially white tuna(almost 45g of protein per can, solid white albacore is 2nd best at 42.5) nuts legumes olives(for healthy fats) whole wheet products unflavored oatmeal pasta and trust me when I say you need to regulate your diet, if you don't you won't gain muscle as fast and may actually put on fat, I have let my diet slip at times and did, but simply adjusting it back got the ridges in my abs back in no time EDIT2: drink like a horse, I try to drink 1-2 gallons a day, it will help you digest the protein, if you don't you kight as well kiss your kidney good bye because you'll fry your body with all the protein.
i dont keep in shape, thats why i am a fatass! but cycling is good, i do that sometimes, but it doesnt do anything.
go outside play sports and do some type of physical activity and ull be fine and remember to eat 7 loafs of bread daily ^_^
Well I am getting fitter by taking a class at school called "fit for life". We go to the gym twice a week do some cardio and some free weights there. Then once a week we run up a mountain/hill at the back of our school. Then for 1 lesson we pick a game to play (aus tag, soccer, etc.).
Exactly. You can start out slow in both activities and they're awsome for working your body as a whole.
play football - drink redbull - workout in gyms - do jump-ropes for long periods of time - run - eat the right ---- - get about 2 hours worth of excercise
take weight gain and creatine, swim everyday and lift weights every other day (give ur muscles a chance to heal and get bigger dont lift everyday)
that's an easy way to tear a m,uscle if you are maxxing yourself. DO it with more weight and intensity for fewer reps once maybe twice a week well spaced out so your body can recover. as for me, I eat a lot because I am trying to bulk up and gain weight. I tend to follow a simple plan, max up my protein to about 150-200g a day while keeping saturated fats and sugars to a minimum (I still get about 4000 calories a day though) Eat like crazy and spread your meals throughout the day, I try t eat between 4-7 meals a day for working out, I am forced to do bodyweight exercises because I don't have gym membership and out grew my dumbells for the most part. Day1 Biceps, lats and abs. pull ups(with a weighted backpack), followed by curls with biceps are still prefatigued from pull ups Day2 Legs, and traps Glute-hamstring raises and lunges(with weighted backpack) Shrugs(w/ weighted back pack filled with 3 dumbells) Day3 REST Day4-triceps, and pecs Pushups(weighted backpack) Dips(w/ backpack) Day 5 calfs single foot calf raises(w/ weighted backpack) day 6-7 REST as you can see, I am in decent shape and am in sore need of more equipment. if you follow a similar regimen with better equipment, you should be able to put on muscle. If you want to loose fat, cut the callories while doing it, you won't see muscle gains unless you are really pathetic(newbie gains, your body has stored hormones it never used, your body is just begging to put on muscle at first) you won't really gain any muscle, but you will loose fat. If you want to loose fat and gain muscle at the same time, there are two ways. liposuction follwed by weight training after you recovered steroids(not recomended, they can kill your kidney and really f*ck you up, especially if you are under 25 because your body is still developing, I will never do them myself and I swear, you will regret using them if you start getting manboobs) suggested food list: 1% milk(great before bedtime because it is slow digest protein and has trptithan) whey non-fat cottage chease eggs turkey chicken fish, especially white tuna(almost 45g of protein per can, solid white albacore is 2nd best at 42.5) nuts legumes olives(for healthy fats) whole wheet products unflavored oatmeal pasta and trust me when I say you need to regulate your diet, if you don't you won't gain muscle as fast and may actually put on fat, I have let my diet slip at times and did, but simply adjusting it back got the ridges in my abs back in no time EDIT2: drink like a horse, I try to drink 1-2 gallons a day, it will help you digest the protein, if you don't you kight as well kiss your kidney good bye because you'll fry your body with all the protein. [/b][/quote] very good information right there - thats what you would get from muscle and fitness - but you got it for free very legit information - which pullups are the best for lower back and lower stomach :wub:
you have to be consistant on creatine - if not - you will loose it once you get off creatine - you loose all the stuff you gained - simply because your body is used to having that mineral - and it does not have it any more - which makes it harder to do creatine to me - is really ---- i did that ---- in middle school - which helped me as a running back but after that - i had to work harder with no minerals so i would not get on muscle builders - be natural
meh all this people saying all this stuff about getting buff, it sounds hard doesn't it? then do what i did to get buff do sets of 25 pushups till you reach 200, everyday for 2 weeks then check out your abs, for arms get a moving bag, put a whole bunch of big books in there and lift 20 till you reach 60, every other day but do two reps, it's an easieer way to get buff
