Bodybuilding takes alot of hard work

[Jeffrey]

Im 80kgs and 5'10. Muscle. How much muscle can a parson expect to gain. I read some where about 2kg per month is about right. How about profesinal bodybuilders, and sports men. How about people using products like superpump etc.

[rose]

I read some where about 2kg per month is about right.

Natural? Pounds maybe. If you do gain 2kg in one month, not all of it's going to be muscle. Unless you strike it lucky with n00b miracleitis and sprout :grin:

How old are you? Are you trained or untrained? Do you know how much you have to eat? How do you lift? How often do you lift? How much cardio do you do?

[Jeffrey]

Iv just turned 24 years old. Trained or untrained? Id say im trained. Maybe I dont entirly understand that expresion. Iv been eating alot. Heaps of canned food like baked beans. Basicly the food bill has gone up alot but then so has my output i geuss. I go to the gym about 5 days a week. I like to throw around all th equipment in the gym. I try to work out as hard as I can. My weight seems to have stalled at 80kg. Maybe im expecting too much from myself. I used to be a beer bellyd 80kg about one year ago. Iv turned all that into muscle. So I guess im kinda still at the beginning.

[rose]

If you've stalled I'd bet money you're not eating enough. Unless there's some other random factor like you never sleep or you never train legs.

Do you do the three big lifts? Squats, bench, deadlift?

Do you eating anything else other than baked beans?

By trained or untrained, I was trying to clarify if you're new to lifting - how long have you been lifting?

Re food, you say you eat lots, but have you ever taken the time to work out how many calories you're eating, vs how many you need to be eating, roughly? Or are you just guessing? Many people think they're eating big when in fact they're not.

[Jeffrey]

yeah your pretty clever. My upper body is more trained than my lower body. I will start to work harder with my squats.

I feel like im always eating. I have been running too. That hammers the cals aye.

Lifting is somthing I have gone back to. Used to alot in high school. I joind my gym about 6 month ago or so. I geuss my results are quite impressive. Iv been working real hard though.

I try to eat as much healthy food as I can. Do people who want to gain weight in muscle form aslo eat heaps of hamburgers etc. I just try to avoid KFC and burger king although they are probly the best for weight gain.

[EMC]

your clearly not eating enough if your not gaining weight. if your not getting stronger that reflects on your caloric intake aswell.

as rose said many people think theyre eating big when theyre not. unless your force feeding and gaging, even throwing up from time to time your not eating big.

many people like myself will feed like described above on absolute clean foods such as rice, chicken breast, oats, fruits, veges, lean beef, fish, nuts and still manage to put on fat so say hello to your belly again.

nothing wrong with pizza or kfc from time to time but i have to say i dont even get those urges. i rarely ever 'cheat' and if im going to have take out ill rather have subway more satisfying and fresh taste. (no poster boy)

[rose]

Tell us how many calories you eat a day.

If you can't, there's three things you might want to investigate - eating enough calories, training legs, and how lots of running can affect your results.

There's a pretty good search function on this site. Top right of the screen. I've also heard there's a thing call Google. But watch out because sometimes it lies :doh:

[Jeffrey]

Yeah. Thanks so much for your great advice. I like to stick to the clean foods to. Once thats all you eat. Ya dont feel like to other crappy food.

So im going to squat heaver more often, and eat till I just about choke lol.

[HumanPerformance]

Yeah you may not be eating enough as others have said, possibly not enough quality protein. If you post up exactly what you eat each day people on here can make suggestions on anything you may be doing wrong.

If you can post up your training as well as you may not be training hard enough or cycling your intensity,volume,frequency correctly.

[Jeffrey]

ok. Sounds like I may need more of a strict program. At the moment I couldnt tell you my exact eating habbits and training program. I just try to do as much as I can with what I have at the time.

[Jeffrey]

I also have kinda got to a stage were im not getting that muscle ripped feeling the next morning. You know when youv had a good lift and your shore that those sore muscles are gona grow bigger and stronger. I have to put some big effot in to get that. I used to get that feeling alot in the early days of my training.

Anyone know what I mean?

[Beef]

as rose said many people think theyre eating big when theyre not. unless your force feeding and gaging, even throwing up from time to time your not eating big.

eating to the point of throwing up is just a tad obsessive. its not so much about force feeding as it is about eating regularly- 6-7 meals per day.

[Beef]

I also have kinda got to a stage were im not getting that muscle ripped feeling the next morning. You know when youv had a good lift and your shore that those sore muscles are gona grow bigger and stronger. I have to put some big effot in to get that. I used to get that feeling alot in the early days of my training.

Anyone know what I mean?

DOMS?

[Jeffrey]

Yeah. DOMS. except I lied. I woke this morning and I must of hammerd those shrug muscles. Sweet I can feel the progress.

[Jeffrey]

yeah, thats what iv been trying to do. Keep the life I live and fit in as many regular meals as I can. Keeping a full stomach.

[Beef]

yeah, thats what iv been trying to do. Keep the life I live and fit in as many regular meals as I can. Keeping a full stomach.

yep. iv found that my day revolves around eating- it seems that im either preparing food, at the gym, or eating it- that is when supplements do come in handy

[Jeffrey]

Yeah. I hear ya.

Do you think a multi vitamen is nessesary?? I mean we eat alot of food is that not enough?

[Beef]

Yeah. I hear ya.

Do you think a multi vitamen is nessesary?? I mean we eat alot of food is that not enough?

of course it aint necessary. i wouldnt bother if i were you, as long as you're eating a balanced diet

[EMC]

Yeah. I hear ya.

Do you think a multi vitamen is nessesary?? I mean we eat alot of food is that not enough?

of course it aint necessary. i wouldnt bother if i were you, as long as you're eating a balanced diet

which he cant. unless your a scavenger or a hunter and eat everything around you. thanks to evolution and luxury of having our food already processed its made having a 'balanced diet' and impossibility. sure if you have a different meal 3 times a day and 7 days a week you may accomplish that but as a daily intake(RDI) you couldnt get everything you need. as a body builder with a huge demand on nutrients its vital to be taking a multi vitamin.

[EMC]

one would assume eating for function and not for pleasure would result in a well balanced diet.

unfortunately what you want to be doing, and what all serious bodybuilders are doing is they eat repetitively the same foods without change. perhaps they will change a meal to mix things up or the style of cooking or dressing etc. for the most part you will bound to be lacking something.

mind you tho there are foods with a wide spectrum of vitamins and minerals such as rice but you cant get enough of certain ones. copper for instance, you need to eat things like liver, fish and i aint talking once a week or a can of tuna daily, oysters, yeast, cocoa/ powder. most of these arent a part of our diet. there are also many others that we often cannot receive enough of.

also some higher levels of water soluble vitamins are useful for recovery and overall wellbeing. vitamin c is a big one that you could get enough of if you consumed it by diet. you need to ingest 1000mg a day to saturate your blood plasma. thats equivalent to 1.1 kilos of brocolli or a couple bags of oranges.

there are too many vital vitamins and minerals you can get enough of even if your eating super foods with a high spectrum of vitamins and minerals at a large quantity.

edit: about rice...there may not be zinc in it so you can eat nuts or poultry to make up for that, AGAIN you cant get enough of it naturally. yeah you can get 10 or even 15 mg tops from your diet on a daily basis but with hard training you need more zinc to aid protein synthesis. if you arent getting enough zinc you may as well not waste your money on protein powder.

since every vitamin and mineral has a extreme affect on the body in high and low RDI id be careful when choosing one. IMHO i wouldnt get something like animal pak not only is it bs with 11 pills and expensive but its too strong. the 11 pills are all different, you want a generic pill with everything in it where you have a serving of 2-4 pills. what you do is take them throughout the day so you dont piss all the vitamins and minerals. from my post imagine if it is so difficult to get all these vitamins and minerals on a daily basis why would you assume you can take them in one serving? i think this is the biggest mistake most people make. good to take one after your training and when you wake up...like your carbs and proteins.

[Luigi]

as rose said many people think theyre eating big when theyre not. unless your force feeding and gaging, even throwing up from time to time your not eating big.

eating to the point of throwing up is just a tad obsessive. its not so much about force feeding as it is about eating regularly- 6-7 meals per day.

i love how everyones always disagreeing with this guy he sounds like another nick smith/ramy

[Beef]

Yeah. I hear ya.

Do you think a multi vitamen is nessesary?? I mean we eat alot of food is that not enough?

of course it aint necessary. i wouldnt bother if i were you, as long as you're eating a balanced diet

which he cant. unless your a scavenger or a hunter and eat everything around you. thanks to evolution and luxury of having our food already processed its made having a 'balanced diet' and impossibility. sure if you have a different meal 3 times a day and 7 days a week you may accomplish that but as a daily intake(RDI) you couldnt get everything you need. as a body builder with a huge demand on nutrients its vital to be taking a multi vitamin.

i'd have to disagree with you. if you're eating fruit and veg every day, you're going to be getting your vitamins. dont forget that meat such as fish is rich in vitamins. sure, if you can afford to get multivitamins then go for it, but you're better off spending your money on real food

[boostinggtir]

A multi is $10, decent amounts of steak, fish, an chicken is $$$!!!!!

[Beef]

A multi is $10, decent amounts of steak, fish, an chicken is $$$!!!!!

yeah i know but the point is that bodybuilders are eating steak, fish and chicken anyway. so its not an added cost. i'm not saying you shouldnt take multi-vits, im saying that its not "necessary" as EMC pointed out

[Nik Antunovich]

Yeah probably not necessary but I do take 1/2 Berrocca twice a week when training hard. I think a full tab is over the top. But it gives me confidence that my body get what it needs. Sometimes all the B vit's are used and sometimes not (going for the colour of...). And I do eat a huge variety of foods so you can't always be sure your getting what you think you are. Training heavy puts so much stress on the body so one needs to be sure with no maybe's.

Just eat a shit load. Don't be fussy with fats and carbs and make sure you're getting your 2g+/bodykg protein a day. Like Gymsta, train, eat, sleep; get plenty of all.