zopperman
Moderator
i love that feeling.
cool, im gonna try some of that crap. My DOMS is unbearable. My chest is sore for like 5 days after and impedes my shoulder lifts
Official: Gym/Workout Thread
- Thread starter t4r4life
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i love that feeling.
cool, im gonna try some of that crap. My DOMS is unbearable. My chest is sore for like 5 days after and impedes my shoulder lifts
WillK
New member
Eat more protein, stretch and get some rest, you party animal! :guitar2:
zopperman
Moderator
TRDteen
New member
Here is for all of you that care. I've started eating quite a bit more. Lots more protein and carbs. At least 4 glasses of whole milk a day. (I usually have like 6-8). Lower reps and heavier weights at the gym. Shorter test time between breaks. Working legs and core. I cant see a difference in my attitude at the gym. Ex: "I'm not done yet! I can do more. I'm not even tired yet. LETS GO!"
Update:
Week 2 - 148.7 lb's
Update:
Week 2 - 148.7 lb's
leftyguns21
New member
how often are you eating? are you eating just to eat or are you counting your meals and hitting a goal? get good lean proteins and good carbs and your veggies. TONS OF WATER. gallon+ a day. i usually down 3/4-1gallon in the gym alone
you only need to work your core 3x/week. "made in the gym revealed in the kitchen" and only work out for an hour max.
my current split:
monday = full lower/core
tuesday = full upper
wednesday = core/focus on hams
thursday =rest
friday = chest/back/core
saturday = arms/shoulder/calves
sunday = rest
hearno
Senior Member
[MENTION=85535]TRDteen[/MENTION] as skinny as you are and as young as you are - you should be killing 5-6,000 calories a day. legit. it costs a lot of money and it's not easy to do but that's where you should be. At your age I was 5'9" and weighed 135. 10 years later I'm still 5'9" but I weigh 190. I'm not super cut but that has never been my goal. I don't do splits - I go in and hammer one group a day. It goes in this order as it's not a "every tuesday is leg day..." chest, back, arms, shoulders/forearms, legs. If I need a rest day I take one and pick up where I left off. It has worked for me and I mix it up by doing light bar/dumbbells, heavy "machines," light "machines," heavy bar/dumbbells. By machine I mean anything other than bar/dumbbells. To elaborate on that because I'm sure it's hard to follow I'll give you an example. Say monday I go in and bench dumbbell/barbell heavy - flat, incline, decline, and a few other exercises. The next time I go in on a chest day - I'll go for higher reps with lighter weight on a machine. The chest day after that I'll go in and do light high rep dumb/barbell and the chest day after that it's heavy weight low rep machine day. By the end of a month, I've done each exercise only twice at most and even then I mix it up enough I might actually flat bench once heavy or squat once heavy so there is plenty of variation. YMMV but it has worked for me.
Oh - vitamin D milk is your BFF and so are real PB&J sandwiches or bagels with same on them. Snack on those regularly.
And get a partner that's as committed as you are. Critical if you really want to gain. No way to really regulary push yourself without one. And stay away from pro hormones and such until you're older. You have enough test as your age naturally.
Oh - vitamin D milk is your BFF and so are real PB&J sandwiches or bagels with same on them. Snack on those regularly.
And get a partner that's as committed as you are. Critical if you really want to gain. No way to really regulary push yourself without one. And stay away from pro hormones and such until you're older. You have enough test as your age naturally.
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ddnww
New member
Here is for all of you that care. I've started eating quite a bit more. Lots more protein and carbs. At least 4 glasses of whole milk a day. (I usually have like 6-8). Lower reps and heavier weights at the gym. Shorter test time between breaks. Working legs and core. I cant see a difference in my attitude at the gym. Ex: "I'm not done yet! I can do more. I'm not even tired yet. LETS GO!"
Update:
Week 2 - 148.7 lb's
good job.. don't get caught up in doin too much at the gym.. I sometimes do this.. thinking I can keep going and get more burn.. but you end up burning calories and can loose weight.. if you eat enough, train, and rest, you will grow.
ddnww
New member
x2 on the vit d milk and the pb&j...
zopperman
Moderator
seconded!!!!
MtnT4R
New member
+5
EAT. And dont get discouraged man. You are tall and lanky which can be a huge asset- ive had too many lifting buddies who get discouraged because they cant bulk up like the stocky guys. Its always going to be more work because you have longer limbs to add muscle to. It will pay off big time if you stick with it! Just dont go starting a gang or anything.
EAT. And dont get discouraged man. You are tall and lanky which can be a huge asset- ive had too many lifting buddies who get discouraged because they cant bulk up like the stocky guys. Its always going to be more work because you have longer limbs to add muscle to. It will pay off big time if you stick with it! Just dont go starting a gang or anything.
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leftyguns21
New member
keep eating. stay consistent. even when youre not hungry you eat. gotta eat to grow and eat to shrink. eat at the same time every day.
i eat at 7am,10am,1pm, 4pm and again at 7pm. small portions to meet macros. body wont hold on to fat if it knows when its getting its next meal so you gain lean muscle.
eating clean is WAY cheaper than all of those supp's. looooots of chicken. loooots of eggs. loooots of sweet potatoes. loots of veggies. growing / leaning the natural way
ddnww
New member
count your calories and macros.. you wont gain any weight unless your calorie and macro intake is in surplus.. if you're hungry.. eat, if you're not hungry.. EAT... you cant outtrain nutrition.
you gain mass by following this order of importance:
eat
eat
eat
workout
eat
rest
repeat
TRDteen
New member
for a guy my height and weight. what should my daily calorie i take be? and this may sound stupid, but what are macros?
leftyguns21
New member
macros is clean eating. where you count nutrition not calories. you are sticking to healthy foods. counting calories can be considered 'dirty', like people will eat poptarts and junk to get their calorie intake but those are bad calories.
example for me:
192/157/51 protein/carbs/fat in grams.
i do not count calories. this helps you eat based on your goals. mine are to have a rockin 6 pack and minimal body fat. im 5'9" and 8/9%BF.
if youre looking to bulk add to the carbs. ive seen some people in the 600g range but they are 6'+ and trying to get 200+lbs.
macro eating you find macros for a full day / over your meals (5 is good) and you meet that exactly each meal
i hit 38g/31.8/10g per meal. good example, two meals a day i eat 4.5oz chicken, 5oz sweet potatoes (quick easy math)
or breakfast:
5 egg whites
1 whole grain toast
2 tbls natural peanut butter
do a youtube search on videos for how to find your macros
ddnww
New member
read these two stickies... I would encourage you to become a member as well.. everyone will get you on the right path..
Nutrition For Newbies & Must Read Threads - Bodybuilding.com Forums
Calculating Calories and Macronutrients - Bodybuilding.com Forums
zopperman
Moderator
4000 minimum
WillK
New member
Completely agree with you lefty...
This approach is what I've done over the years. Twenty-plus years ago when I started working out, I was told to eat 6,000 calories a day, which I just could not do. Instead of focusing on calories, I focused on the quality of the food.
My advice TRD, make a food plan! Working out is the easy part- MAKE A FOOD PLAN!
Prepare your meals days ahead. If you wake up without knowing what you're going to eat, you're in trouble.
Not sure of your situation money-wise, but buy lots of eggs, lots of pasta (whole wheat), milk and chicken, if you can afford it.
Also, buy some protein powder- you can get Muscle Milk at Wal-Mart, which is a good quality protein. Also, get glutamine. It's vital, too.
Eat fresh veggies and fresh fruit. But make a plan. I can tell you that if you start off (now) only worried about the calories and eating junk, you might put on "weight", but you'll spend your later years taking off the fat, and trying to do so with bad food habits. Make a plan....
The average healthy male can put on about 1 to 1 1/2 lbs. of muscle per month. If you're gaining more weight than that, you're either genetically gifted, or adding weight you don't want/need.
I make my meals ahead of time, and just pack it in tupper-wear and through it in a small cooler and go.
Good luck and keep us up to date on your progress.
