Hi there everyone

[manwithav8]

First off, I just want to let you all know I am not wishing to become a bodybuilder but thought this place might be able to help me out.

I weigh 67.5kg, stand 175cm tall. My legs are rather thin and my upper body isn't big by any scale.

I would like to be able to raise my weight to at least 75kg. I know it is achievable but my god it has been hard trying to get started.

I used to go to the gym and do a good 60 min work out 5 times a week but in 6 months not an ounce of weight was added. My strength increased but that was the only gain I got. I was taking Whey protien and on creatine.

I guess what I am after if anyone can help is advise on a good nutrition plan and training regime that will help me add the weight I desire.....

Thanks..

Oh by the way, good to be here... The names Lee.

[Jasthace]

60% of the effort to gain muscle is in your diet.

Try eating every two hours,even if it is just a sneeky snack when your boss or workmates are not looking.

Dont workout for two long or too often,train with fewer sets but heavyer weights.{do worm up}

Skinny legs can be remedied with heavy squats and leg presses once a week.

{everyweek!} always increases the weight or get at least one more rep!

Eat big train heavy,dont go for runs or piss around with anything over ten reps.

Stop smoking.

PS welcome to the board

[manwithav8]

how ever with the diet, as you say eat every two hours.... I would love to, I am a big eater often finishing my meal, the g/f meal for her and anything else that is left over. If I am going to snack as you say, what should I look at eating in between the main meals?

Also the training. I haven't started back at the gym, that will be in the new year. Not to long or too often you say.

Is 60 mins 5 times a week to often? I have heard that hardgainers should only train 3 times a week with a full body workout as opposed to spending the full session on a particular muscle group. ie chest and tri's.

My work out regime used to be :-

Mon - chest/ tri's

tues - back/ bi's

wed - rest

thur - shoulders/legs

Fri - chest/ tri's

sat - rest

mon - back/ bi's

and so on.

[ohjoshua]

i think you should.....

- do deadshurgs+squats only for 3 months

- eat every 2-3hours and only eat food that has protein+carbs.

-train as hard as you can. If you are not sore the next day you didnt train hard enough.

[Jasthace]

I am a big eater often finishing my meal, the g/f meal for her and anything else that is left over.

I'm talking about eating regularly & consistantly,not fasting all afternoon then coming home and eating two meals in one.

If I am going to snack as you say, what should I look at eating in between the main meals?

Just a quick snack,you're not a pre-competion bodybuilder.

Just mix up some potatoes or pasta throw in a few mixed veges and a can or two of tuna or salmon,put it in a container and have it on hand to eat every couple of hours.A bannana and an apple here and there are always good,just as long as you are eating regularly and consistantly.

Weight is only gained when you intake above your caloric expenditure/and bodly maintance requirements.

is 60 mins 5 times a week to often? I have heard that hardgainers should only train 3 times a week with a full body workout as opposed to spending the full session on a particular muscle group. ie chest and tri's.

It really does depend on the individual,genetics etc.

Forget the full body workout three times a week,you can't put enough power into the main compound mass building exercises eg

Squats

Bench press

Deadlifts

These are the main exercises for power and mass building,you need to construct a three day a week workout,each day specialisting primarily with one on the above exercises to your maximum capability.

Muscle is only built through resistance training,if you dont challenge the muslces they will not grow.

My work out regime used to be :-

Mon - chest/ tri's

tues - back/ bi's

wed - rest

thur - shoulders/legs

Fri - chest/ tri's

sat - rest

mon - back/ bi's

Not a bad workout regrimme,just make sure you wormup then train for size and power.

I prefer to start with a light weight for a couple of sets,then as I increase the weight I decrease the reps,so's I can have more energy left for my maximum weight set{s} when I get to my power set{s}{the rest are just worm ups}

I usually try for 4-6 rep final set{with main compound exercises},but go to one rep max once a month{too offen can cause injures.}

And stop smoking

Goodluck

[ExpensiveUrine]

Do you know how to perform most exercises?

When was the last time you've been in the gym?

If you haven't been to the gym for a while, you'd best be off starting a program which has lower frequency (3 days per week, full body, about 3-5 exercises per session depending on the overall volume, reps somewhere between 8 to 12) with the amount of volume you can presently tolerate. I would suggest on building a good working capacity before you jump into heavier training.

[waldoff]

First off, I just want to let you all know I am not wishing to become a bodybuilder but thought this place might be able to help me out.

I weigh 67.5kg, stand 175cm tall. My legs are rather thin and my upper body isn't big by any scale.

I would like to be able to raise my weight to at least 75kg. I know it is achievable but my god it has been hard trying to get started.

I used to go to the gym and do a good 60 min work out 5 times a week but in 6 months not an ounce of weight was added. My strength increased but that was the only gain I got. I was taking Whey protien and on creatine.

I guess what I am after if anyone can help is advise on a good nutrition plan and training regime that will help me add the weight I desire.....

Thanks..

Oh by the way, good to be here... The names Lee.

just keep trying dude. are you saying you feel underweight? well thats the best place anyone can start. youll hit it eventually. ditch the supplements though and eat lots of vegetables. hit each bodypart once only per week and try training for 1 1/2 to 2 hours if need be, just make sure you feel exhausted in whatever muscles you are training by the end of the workout. if you have a gut then u need to focus on getting rid of that first, maybe focus on building a strong mid section and then promise to yourself that you will never let yourself get fat again for the rest of your life. eat shit loads of healthy foods. crank it up and youll feel the results it will feel like hell but then u will get better at enduring it. then one day u will have bigger muscles than u ever expected, trust me.

keep it simple and dont ask too many questions at first cuz there are a lot of different ways for different people, even the magazines frequently contradict themselves with their advice. learn by 'doing' and enjoy testing your limits. avoid gyms where u have friends. maybe even train at home to begin with.

later dude

[waldoff]

try this shedule:

day 1 biceps 16 sets

day 2 chest 10 - 12 sets

day 3 legs 8 sets

day 4 back 12 sets

day 5 triceps 6 - 8 sets & shoulders 12 sets

day 6 rest

you will be hungry a lot, just eat healthy foods whenever you want

it will be so hard the first two to three weeks but after that you will start to notice results trust me

later dude

[big MAC]

try this shedule:

day 1 biceps 16 sets

day 2 chest 10 - 12 sets

day 3 legs 8 sets

day 4 back 12 sets

day 5 triceps 6 - 8 sets & shoulders 12 sets

day 6 rest

you will be hungry a lot, just eat healthy foods whenever you want

it will be so hard the first two to three weeks but after that you will start to notice results trust me

later dude

I would go mad doing that split.

[waldoff]

try this shedule:

day 1 biceps 16 sets

day 2 chest 10 - 12 sets

day 3 legs 8 sets

day 4 back 12 sets

day 5 triceps 6 - 8 sets & shoulders 12 sets

day 6 rest

you will be hungry a lot, just eat healthy foods whenever you want

it will be so hard the first two to three weeks but after that you will start to notice results trust me

later dude

I would go mad doing that split.

Yeah it really kills you but thats what i had to do to get results when i was in a similar situation. i had to push past the barriers

[Pseudonym]

Welcome Lee. As you can see, there are lots of different opinions on the best way to do things in bodybuilding... :grin:

Here's my own opinion: I'd suggest a 3-day (Mon,Wed,Fri) or 4-day (Mon,Tue,Thur,Fri) routine split. I'm pretty much with Jasthace on everything, although like EU says, it's probably a good idea to stick to the higher rep ranges (10-15) initially. If you're going for overall mass, I'd focus on the major muscle groups, rather than dedicating a whole day to biceps or triceps.

I'd also be a little wary of deadlifts. There's no question they can be a great compound exercise, hitting a whole range of muscles, but they also cause more injuries than any other exercise I can think of. If you are going to do them, consider swapping them with squats on alternate weeks. Some of the biggest, most experienced bodybuilders I know feel that to do both in the same week is just too much - and this is coming from guys who would almost certainly be chemically enhanced (meaning if anyone could cope with it, they could).

So here's what I'd suggest:

3-day split

Mon: Back (lats, traps, rhomboids), with a few bicep exercises on the end

Wed: Legs (quads, hams, calves), with a few abs exercises on the end

Fri: Chest, Delts, with a few tricep exercises on the end

4-day split

Mon: Chest, Triceps

Tues: Legs

Thurs: Delts, Abs

Fri: Back, Biceps

(If you feel you need to target the arms a little more on this split, swap triceps with biceps)

Waldoff, thanks for pitching in with advice. I'm curious though - what's the reason behind suggesting 16 sets for biceps, and only 8 sets for your entire legs? :shock:

[manwithav8]

Wow you guys, thanks heaps for the advice.....

I haven't been in the gym for close to 2 months now.. As I said, when you work so hard and something with no results you get a little dis- heartened.

I will keep at it though as I enjoy hitting the gym an will take all your advice on board.

Someone mention that if I have a gut lose it first and do I feel underweight. Well I do feel a little underweight but have no gut. I am fairly defined but would like to increased my size staying defined....

Thanks all again and no doubt if I have problems some of you will recieve and email lol....

Cheers

[63]

just remember to eat heaps az you proberly think you are eating alot but if you were to write it down you would find its stuff all, you need calories to gain mass theres no way around it, and dont expect to be huge after 6 months it takes years, and remember the more you train dosnt mean more muscle try 3 good workouts a week and after 6-8 months bring it to 4 days aweek.

[Jasthace]

I'd also be a little wary of deadlifts. There's no question they can be a great compound exercise, hitting a whole range of muscles, but they also cause more injuries than any other exercise I can think of. If you are going to do them, consider swapping them with squats on alternate weeks. Some of the biggest, most experienced bodybuilders I know feel that to do both in the same week is just too much

This is spot on advice.

Also what "Expensive Urine" said,you have been off for awhile so do ease into it again.

My Bad.

But after that,Go Hard and Heavy! :twisted:

[waldoff]

just remember to eat heaps az you proberly think you are eating alot but if you were to write it down you would find its stuff all, you need calories to gain mass theres no way around it, and dont expect to be huge after 6 months it takes years, and remember the more you train dosnt mean more muscle try 3 good workouts a week and after 6-8 months bring it to 4 days aweek.

you CAN get VERY BIG in the first six months of training! you can build muscles on shoulders and chest and traps that make you look like a new person. and you can strengthen your midsection so you appear taller. ive seen a friend put on some huge biceps in six months, without any supplements

[manwithav8]

Well, here is a couple of pics just to show how thin I really am....

I know I am what they call a hardgainer and know I will never be massive. I would settle with and xtra 10 maybe 15 kgs but is it achievable?

I have started eating every two hours but yet to get into the gym.

Please be kind with the pics lol

[63]

yeah mate you could put on those extra kilos just keep on eating and try to get to the gym as soon as possible. plenty of people on here to help you achive those goals.

[63]

just remember to eat heaps az you proberly think you are eating alot but if you were to write it down you would find its stuff all, you need calories to gain mass theres no way around it, and dont expect to be huge after 6 months it takes years, and remember the more you train dosnt mean more muscle try 3 good workouts a week and after 6-8 months bring it to 4 days aweek.

you CAN get VERY BIG in the first six months of training! you can build muscles on shoulders and chest and traps that make you look like a new person. and you can strengthen your midsection so you appear taller. ive seen a friend put on some huge biceps in six months, without any supplements

yes you can make good gains in your 1st 6 months of training they are called newbie gains but you will proberly come to a halt wot i was trying to say is you wont look like a pro bodybuilder or someone that has trained for years hardout, it takes time and everything needs to be done at a high level, diet, training,rest, lifestyle.

[Pseudonym]

Lee, you may not have the biggest physique yet but you're very lean so what size you have got is mostly muscle, and not fat.

The fact that you're maintaining that much muscle definition with such a high metabolism (you tend to burn through lots of calories very quickly) is a good sign, I think - it shows you've got good genetics for gaining muscle. It's just your lightning-fast metabolism that's holding you back. Address that with a good diet, and your potential to be huge is, well, huge!

I certainly wouldn't call you a hard-gainer. Apart from the fact that I hate the term (it's only ever used as an excuse and a cop-out), I actually think your genetics are pretty good.

For what it's worth, you've got miles more muscle than me when I started. :wink:

[manwithav8]

Pseudoym, thanks mate...

Rather a confidence booster. I'm not doing anything to maintain this physique though. This is the size I have been for the last 5 or 6 years.

When I was hitting the gym hard I was lucky to have gained 3 kgs over a 6 month period. But the first run would knock that weight right back off again.

I do believe though that my weight training probably wasn't suited to my physique. However the thing I was really proud of back then was my benching strength.

I started at 45kgs and within a 6 month period I was pushing 6 @ 85kg. Maxed out one night with 1 @ 95kg. If I was to try now though sheesh, you'd be picking me out from under the bar with a shovel lol.

So my problem was my strength gains to me were exeptional, I felt good and strong all the time, but to look at there was no change. Hence I went looking and found this place with what I might add, so much experience from what I can see and hopefully the end to me being able to hide behind a rake if I stand side on.

[2guns]

I certainly wouldn't call you a hard-gainer.

i agree, i dont think u would be considered a hard gainer.

i think hard gainers are nornmally quite tall with long muscle fibres..... (sorta thing) u said u are 175cm tall well thts about the saem height as me and i used to be lil and skinny a few years ago and i thought i was a hard gainer at times but then found out wat i ws doing wasnt working for me, for example i went to see someone about my nutrition... this is how i got interested in doing a bodybuilding show.

[big MAC]

Well, here is a couple of pics just to show how thin I really am....

I know I am what they call a hardgainer and know I will never be massive. I would settle with and xtra 10 maybe 15 kgs but is it achievable?

I have started eating every two hours but yet to get into the gym.

Please be kind with the pics lol

I'm going to sound really cliched and tell you, that if you think you're never going to be massive, then you won't be. There is no reason why you couldn't gain 20+kg of LEAN weight in a few years. Hardgainer is a copout, train smart and eat alot more than you do and it will happen.

[manwithav8]

HI again.....

Well I have been eating every 2 hours.

I mash 6 spuds and mix in veges and a can of tuna and snack on that when I need too.

I have found myself becoming very hungry half an hour after eating now. Is this normal?

Also, in the 4 days I have gained 5kg and haven't started at the gym yet.

Am I doing it right by putting on a little extra before I hit the gym or should I be going now that I have started the new eating diet?

[MasterTel]

WHOOA - 5kg in 4 days?! How big are those spuds you are eating?! Yeah, probably a good idea to start training again asap - before you get too big to get out your front door! :pfft:

Seriously, you should get back into training to allow your body to make use of the extra quality fuel you are providing it - just be careful to not have too much of a good thing as most of that extra weight will probably just convert into body fat. Building lean muscle is usually a very gradual process, so be persistent but also patient!

[manwithav8]

Yeah thats what I thought when I jumped on the scales. I thought it can't be right but I guess the scales don't lie.. I was a bit worried to tell the truth...

Ok, I will slow the eating or maybe downsize the portions a little and get into the gym lol