Need help getting bigger

    Well im new here, but i was sent here by a friend so you guys can help me reach my objective.
First of all I weight 105 kg or 231 pounds, i am 6 feet tall.

I am going to the gym 5 days a week, doign 40 minutes of cardio, and 90 minutes of weight lifting per day.

I am fat, but i am looking for gaining muscle.
SO i want to know what do you people recommend, and also what supplements do you recommend me to take?
thx,
jacob

btw im 17

hey iam new to this website to ....but ive been lifting for probally about 7 months now...and i have seen results. but honestly you dont need to take suppliments right away if you do have a couple extra pounds on you turn it into muscle.....do more reps in your sets to make it more cutter and then after you see more results and you dont feel that your heavy andy more start taking basic protien. and what type of cardio do you do just basic running or some other type of machine or exercise

ORIGINAL: jacobo

    Well im new here, but i was sent here by a friend so you guys can help me reach my objective.
First of all I weight 105 kg or 231 pounds, i am 6 feet tall.

I am going to the gym 5 days a week, doign 40 minutes of cardio, and 90 minutes of weight lifting per day.

I am fat, but i am looking for gaining muscle.
SO i want to know what do you people recommend, and also what supplements do you recommend me to take?
thx,
jacob

btw im 17

Hi.

I'll give you the basics.
Weight training 90 minute sessions = Big no no. Keep sessions between 45-60 minutes, if you keep it under an hour it'll benefit your metabolism more.
Weight training once a day = HUGE no no. Overtraining is a big issue. Your muscles will not grow if you don't give them those rest days. Have a well thought-out routine for 3 or 4 days of the week. Ideally 3 at this stage, a simple push/pull/leg would suffice. Do some lurking. ;)

Cardio is good but it works best in weekly progressions. Like say you'd start off with 3x30 minute sessions per week. Then the next week you'd up each session by 10 minutes. Then the week after you'd add another 25 minutes of cardio to another day, and so on. Until you're practically doing cardio on everyday.

Don't worry about supplements, they're not magic, worry about your diet. It should take priority.

You should be aware that gaining muscle on a good healthy diet requires gaining more weight (muscle AND fat), and that while gaining muscle you should keep cardio to a minimum, probably twice a week, LOW intensity.

Also, cardio, regardless of bulking or cutting is BEST done in the morning straight after you wake up. Glycogen levels are low so you'll be able to tap right into the fat, it's up to 300% more efficient than doing cardio on every other time of the day.

I personally suggest trying to gain muscle first, regardless of the small additional fat gain, and then burn fat in a clean cut afterwards. Why? Muscles are fat-burning furnaces.

The more muscle you have = The more energy will be required to feed your muscles, so the more you'll be burning. :)

45 minutes training? I do 2 hours on some days. And that's not overtraining.

ORIGINAL: Danny213

45 minutes training? I do 2 hours on some days. And that's not overtraining.

 
I think after an hour of training, your cortisol levels spike. In short, BAD.

Current Supplements: Multi, Whey, Caffeine, BCAA, Vitamin C, Calcium
Current Cycle: Strength

"Do not go where the path may lead, instead go where there is no path, and leave a trail."

^I prefer to work harder. My gains are still good.

1.5 hours is usually my average.

ORIGINAL: PearlJammer919

ORIGINAL: Danny213

45 minutes training? I do 2 hours on some days. And that's not overtraining.

I think after an hour of training, your cortisol levels spike. In short, BAD.

I agree, if you are in the gym weight training for more than 1 hour you are not training effectively and probably are wasting time as well.

A beginner can do almost anything and grow espically if he is a teenager and many confuse this fact with thinking they have a good routine.

More time = More time, not working harder. It's better to work smarter and effectively.

If you can bench press more than you can squat you should be ashamed.

ok thx, for the info, so now the question should i go do cardio the day i dont do  weight lifting??? or which day shoul di do cardio?
can you guys help me find a routine?

And also if i were to take a supplement, i would want something natural in order to improve my exercises and gain muscle faster, would the creatine or protein do the work???

any help is appreciated,
thx

Hmm.

I've got my gains from busting my arse on my back/arms/chest. I love the burn, and I don't see it as overtraining.

I guess you could say I take more intervals between sets. Sometimes I take 3-4 minutes, rather than the average 1.

Still, 1.5 hours is good enough for me. I have no intention to knock-off 30 minutes of solid training.