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Hi. - 4/17/2005 7:25:13 AM
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playa318
Posts: 588
Joined: 4/6/2005
From: UK
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Hi everyone.
I have been going to a gym since November last year. I go once a week and tbh I can't afford to go more than that, or to get a membership.
I am 15, weigh approx 70-80kilos (not quite sure though) and I think I’m just about 6ft
Over the passe few months I have noticed changes in my appearance, but not big ones.
My biceps have had the most noticeable growth out of all my muscles, but strangely have had the least increase in strength. I started on 7.5kilos (3-5 reps of 12) and am now on 12.5kilos (3-5 reps of 12).
My chest has had the least noticeable increase in definition but has had a really good increase in strength. I started off at 20kilos, and I’m now at 55-60kilos. (Again I always do 3-5 reps of 12)
I’m looking for tips on what I should change, since I only go to the gym once a week when I’m there I do my (3-5 Sets of 12):
Chest
Shoulders
Back or Oblique
Upper thighs
Biceps
Stomach (would love to see a good increase in definition here)
I always do enough so that an the end of each set my muscle feels fatigue, or so that last one has to be really squeezed to get that “pumped feeling”
I do a lot of stomach exercises at home, but my stomach definition is not so good as compared to other muscles it is getting defined much slower.
I haven’t set my expectations high, as I love going to the gym, and don’t want to end up dishearted.
Thanks.
_____________________________
Age: 17
Height: 6ft
Weight: 76kilos (170pnds)
Bench: 80kilos (154pnds) Working at 75%
Squat: 85kilos (187pnds) Working at 100%
Deadlift 115kilos (253pnds) Working at 100%
Updated *19/10/06* UK format
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RE: Hi. - 4/17/2005 9:30:55 AM
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Master Of Puppets
Posts: 240
Joined: 4/16/2005
From: My kitchen.
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first of all, you can't "spot reduce" fat. you can do all the excercises you want for abs, but it will do you no good if you have a layer of fat on them. how much are you eating? check out "The Top Ten Mistakes Beginners Make." I think that will do you a lot of good. just do some research. To build up your abs, use medicine balls and try weighted decline situps. that should build your abs more than silly old crunches. i hope you do some good research, l;earn a lot, and make progress in lifting. btw, are you trying to lose weight or gain?
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(in reply to playa318)
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RE: Hi. - 4/18/2005 11:28:13 AM
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musclehead4lfe
Posts: 82
Joined: 3/31/2005
From: Anchorage, Alaska
Status: offline
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it sounds like he is trying to gaine it, hay man why dont you increase the weight and decrease the amount of reps you do. when you work out out for a while your muscles get use to the routine so you have to switch it up, not to mention make shure your eating right, lost of protine and crbs, hy man welcome to db
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basket ball is the only sport in witch you can bounce a ball in, foot ball thats a fumble, you kick ball in soccer, hockey...well if you bounce a ball in hockey thats an automatic streiod test
(in reply to Master Of Puppets)
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RE: Hi. - 4/20/2005 7:06:19 AM
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playa318
Posts: 588
Joined: 4/6/2005
From: UK
Status: offline
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I did do a lot of research and am still finding good new information.
I eat 3 times a day. I am looking to gain bigger muscles, and i am considering the optimum anabolics program too.
I eat 3 times a day. Breakfast normaly cereal toast, my lunch varies a lot. And i normally have a lot of home made food for dinner, normally big portions too.
I try and eat as much protein as possible and I will try more intense weights with less reps.
Since i'm still at school i don't do much cardio at the gym as i find i get a lot excersise when i play sports.
For those of us who have a good build, how long did it take to get it? I also am not considering taking any supplements at the moment or any "magic muscle growth" junk either.
Also i am fairly inactive on the forums because i have trouble signing in and being able to post. :(
< Message edited by playa318 -- 4/20/2005 7:10:09 AM >
_____________________________
Age: 17
Height: 6ft
Weight: 76kilos (170pnds)
Bench: 80kilos (154pnds) Working at 75%
Squat: 85kilos (187pnds) Working at 100%
Deadlift 115kilos (253pnds) Working at 100%
Updated *19/10/06* UK format
(in reply to musclehead4lfe)
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RE: Hi. - 4/20/2005 2:02:38 PM
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Master Of Puppets
Posts: 240
Joined: 4/16/2005
From: My kitchen.
Status: offline
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here are guidlines i have given to a couple people. the biggest mistake you have made is that you need to eat 6+ times a day:
Good foods
protein: chicken breasts, tuna, cottage cheese, eggs and egg whites, lean cuts of beef
carbs: oats, whole wheat bread, yams, veggies, fruits, brown rice, barley
fats: raw almonds and walnuts, flax, fish oil(from salmon and other fatty fish or from caps), oilve oil, natty pb
Here are some guidlines to follow...
-eat 6+ meals a day, eating a meal every 2-3 hours
-eat at least 1g of protein be pound of body weight
-to get an estimate of how many calories you are going to need to eat to gain weight take your body weight X 20
-avoid processed food
_____________________________
"Do or do not. There is no try."
-----------------------------------------------------------------
www.powerliftingforums.com
www.ironmass.com
www.hardgainer.co.uk
www.brothersofiron.com
(in reply to playa318)
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RE: Hi. - 4/21/2005 11:23:15 AM
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musclehead4lfe
Posts: 82
Joined: 3/31/2005
From: Anchorage, Alaska
Status: offline
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yes it would put on fat if you wernt eating health, see the key words in the sentince was HEALTHY, low on the fat
_____________________________
basket ball is the only sport in witch you can bounce a ball in, foot ball thats a fumble, you kick ball in soccer, hockey...well if you bounce a ball in hockey thats an automatic streiod test
(in reply to playa318)
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RE: Hi. - 4/21/2005 2:01:39 PM
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Master Of Puppets
Posts: 240
Joined: 4/16/2005
From: My kitchen.
Status: offline
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quote:
ORIGINAL: musclehead4lfe
yes it would put on fat if you wernt eating health, see the key words in the sentince was HEALTHY, low on the fat
in my opinion, this statement ^^^ is mostly correct. you should eat saturated fat in moderation, as it is hard to get rid of. TRANS FAT IS VERY, VERY BAD FOR YOU!!! STAY AWAY FROM IT!!! learn about trans fats here:
http://www.trans-fat.info/
_____________________________
"Do or do not. There is no try."
-----------------------------------------------------------------
www.powerliftingforums.com
www.ironmass.com
www.hardgainer.co.uk
www.brothersofiron.com
(in reply to musclehead4lfe)
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RE: Hi. - 4/21/2005 2:41:03 PM
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musclehead4lfe
Posts: 82
Joined: 3/31/2005
From: Anchorage, Alaska
Status: offline
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iquote:
n my opinion, this statement ^^^ is mostly correct. you should eat saturated fat in moderation, as it is hard to get rid of. TRANS FAT IS VERY, VERY BAD FOR YOU!!! STAY AWAY FROM IT!!! learn about trans fats here:
http://www.trans-fat.info/
well ya master but a lot of the fat he is gonna get if hes eating health food like were telling him to chance are the fat he would be eating is sturated,
_____________________________
basket ball is the only sport in witch you can bounce a ball in, foot ball thats a fumble, you kick ball in soccer, hockey...well if you bounce a ball in hockey thats an automatic streiod test
(in reply to Master Of Puppets)
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RE: Hi. - 4/21/2005 6:34:58 PM
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Master Of Puppets
Posts: 240
Joined: 4/16/2005
From: My kitchen.
Status: offline
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quote:
ORIGINAL: musclehead4lfe
iquote:
n my opinion, this statement ^^^ is mostly correct. you should eat saturated fat in moderation, as it is hard to get rid of. TRANS FAT IS VERY, VERY BAD FOR YOU!!! STAY AWAY FROM IT!!! learn about trans fats here:
http://www.trans-fat.info/
well ya master but a lot of the fat he is gonna get if hes eating health food like were telling him to chance are the fat he would be eating is sturated,
saturatead fat is bad. maybe i'm misunderstanding your post?
_____________________________
"Do or do not. There is no try."
-----------------------------------------------------------------
www.powerliftingforums.com
www.ironmass.com
www.hardgainer.co.uk
www.brothersofiron.com
(in reply to musclehead4lfe)
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RE: Hi. - 4/21/2005 6:53:31 PM
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MR.CLEAN
Posts: 51
Joined: 4/19/2005
Status: offline
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hey playa 318, welcome to db
about the whole eating 6+ times a day:
what you are doing is reprogramming your body. when you go a long time between meals your body doesnt know when its going to get any more energy so it slows down your metabolism to conserve. when you get into the habit of eating every couple of hours your body doesnt worry any more so it speeds up your metabolism, burning more energy:(ie FAT)
also giving more energy to rebuild your muscles after being torn in the gym. so start doing cardio to decrease your body fat so your stomach muscle will be more visible, and eat more often (think about protein powder it could help), also start asking for a weight bench for your birthday or something. Or ask for a gym membership, which ever one you can manage.
good luck
MR.CLEAN
_____________________________
Every day is my best day; this is my life.
I'm not going to have this moment again.
-Bernie Siegal
(in reply to Master Of Puppets)
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RE: Hi. - 4/22/2005 9:12:54 AM
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playa318
Posts: 588
Joined: 4/6/2005
From: UK
Status: offline
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I said in previous posts that i thought i would get enough cardio excerisise from playing sports at school.
I also have dumb bells in my room too.
I am now considering protein supplements, i seen 750g for £20, so i thought that be an ok price?? Hmm i think my diet is my biggest problem actually, i think i'm healthier than an average person, but not eating healthy enough. I do tend to have the odd curry sometimes, but that's getting worn away as i started eating salad rolls instead. I eat a lot of and chicken though.
Also, it's unsaturated fats that are the good ones isn't it?
I don't think i'm doing too bad actually, i can see my stomach muscles are starting to appear, but at a very slow pace.
< Message edited by playa318 -- 4/22/2005 9:18:25 AM >
_____________________________
Age: 17
Height: 6ft
Weight: 76kilos (170pnds)
Bench: 80kilos (154pnds) Working at 75%
Squat: 85kilos (187pnds) Working at 100%
Deadlift 115kilos (253pnds) Working at 100%
Updated *19/10/06* UK format
(in reply to MR.CLEAN)
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