| Author |
Message |
David Tra
DieHard
qld
TT
Posts: 836
Reg: 11-2007
|
Hi all
I am tired of being skinny. I am of asian decent which doesnt help with my metabolism either. 165cm and weight rougly 57kgs.
I went on a kripsy kream donut binge last year and weighed around 62 but lost it over the summer break working.
I am in the process of doing a bit of muscle development. Has anyone had any experience with the home gym machines? york? a pulley type workout machine? (I live in town house and do not have much room) I would like to know if anyone has used this type of equipment and what results have you gained.
New diet plan has been constructed.
I read somewhere, carbs is for energy and protein is for muscle development.
Breakfast - 2 pieces of toasts and a banana
Morning Tea - tuna salad sandwich (100gs of tuna)
Lunch - tuna salad sandwich and apple (100gs of tuna)
Afternoon Tea - ham salad sandwich + musli bar
Dinner - Rice with what stir fry, soup, etc (basically what is available)
2 hours later - orange or some other piece of fruit.
Lots and lots of water throughout the day.
I have tried protein shakes in the past. Good result, but it seems to go away once I stopped taking them.
Does anyone have an stories they would like to share? please feel free  |
Mike Bradberry
Goo Roo
Queensland
V8 UnLimited
Posts: 1404
Reg: 07-2005
|
Not too many people in your boat David. It's usually the other way around.
As for the body building, you could buy yourself a box of weights (various weights in a carry box), maybe get a reasonable quality rowing machine and a decent book on the subject of muscle building. |
Andrew Duaso
TryHard
Victoria
V8
Posts: 129
Reg: 02-2009
|
Weight gain 4000 dude, worked for cartman!
I feel your pain though, I'm tired of being tired, I just cbf. |
Michael Lucas
TryHard
VIC
SC: a really good one
Posts: 305
Reg: 02-2008
|
that's nothing. I'm tired of world of warcraft. im just too damn good. think about my struggles before being so insensitive |
Joshua Rao
Goo Roo
WA
JZZ30 vvti GT-L, 94 TT manual (being wrecked), Legnum VR4
Posts: 1644
Reg: 09-2006
|
Haha Michael remind me of the 'w.o.w' south park episode.
David in your case I would recommend that you do the following and this is all my opinon so please guys dont crucify me yet.
Your diet is ok but it is very lean, which is great...for a fat person. Perhaps try more meats ie red etc for protein. Tuna is great for bodybuilding as it is high in protein and not as fatty as others so it cant be faulted so much.
I'm not so down with the protein shake stuff so I'd go with heaps of egg whites and more natural alternatives that are high in protein and carbohydrates. My quick glance amendendment would be
Breakfast - 3-4 pieces of toasts, tin of tuna, bowl of cereal, 2 raw eggs (egg whites are better) - LOADING
Morning Tea - tuna salad sandwich (100gs of tuna)-ok
Lunch - bigger main ie fish/lamb/beef with vegetable sides
Afternoon Tea - ham salad sandwich + museli bar
ok
Dinner - Rice with meat stir fry, pasta etc
2 hours later - orange or some other piece of fruit. ok
Try to balance your carbs and proteins and stay away from the 'bad' fats.
In terms of your workout I recommend 4-6 workouts per week no more no less, one a day where appropriate and what you need to do is build mass which means
- heavy weights and less reps
- minimal emphasis on cardio and cutting weight ie just use cardio excercises to get heart rate up before the heavy weights.
Also I believe that a good deal does come down to genetics so yes you may never be Jay Cutler but with that build you can get pretty cut and lean where your muscles show pretty easy compared to bigger dudes.
With your excercises if you are starting out work general areas rather than specifics, ie chest, arems, abs, shoulders, back, legs rather than traps, lats, delts, bicep tricep etc
I recommend joining a gym and mentally pushing yourself close to vomit point. But seriously thats my rule either work out hard or dont.
Google workout plans body building etc and there is a plethora.
Also consider why your doing it and make sure its for the right reasons and it will be something you will continue rather than go through phases of stop start. Finally enjoy it and stay healthy. |
Mike Bradberry
Goo Roo
Queensland
V8 UnLimited
Posts: 1405
Reg: 07-2005
|
And I hope you end up paying more for your airfare. |
Miles Baker
Goo Roo
Vic
66 Mustang GT Convertible, 55 Chevy Bel Air, 69 Firebird 455, 69 Nova SS Clone
Posts: 1666
Reg: 08-2005
|
Get used to the idea that this is going to cost you a LOT of money, pain and time. You need to eat a hell of a lot more. You are primarily skinny because you are starving.
Breakfast: 4 egg white omelette, 2 slices toast, fruit.
Mid morning: protein shake with 45g protein powder.
Lunch: 200g of lean chicken, turkey or tuna, carbs, veg.
Mid afternoon: another lunch or another protein shake.
Dinner: 200g meat, veg.
Before bed: 30g protein shake.
45 minutes before training: 100g pure carbs, like boiled yams.
Immediately after training: Protein shake with 30g protein and 30g sugar.
Get yourself into a proper gym and learn how to train from someone who knows. Forget meals that are not based around loads and loads of protein. For the first couple of weeks you are going to have to force feed yourself.
When I started I was 65kg. My best has been 108, I'm now steady at 95 for the past few years. |
Lawrence Ostle
DieHard
NSW
tt
Posts: 884
Reg: 12-2005
|
Agree with Joshua mostly:
Get to a gym
Get a training partner who has similar goals
Shame each other into going 4-5 times a week
Heavy weights, fewer reps (3 sets of 10), increase weights until failure (last rep you should only be able to squeeze out 1 or 2 only)
Get some training gloves
Free weights are (arguably) still the best - but you NEED a spotter
The classics, benchpress (wide and narrow grip), preacher curl, lat pull-down, shrugs, side lifts, calve raises, squats, seated rowing.
Split your routine (chest and legs one day, arms and shoulders the next etc)
Read a book on HOW to weight train properly. Many people at gym just have NO idea of how to use weights and machines. They will get limited benefit and/or hurt themselves...
Read a book on nutrition
Small well balanced meals 5-6 times a day
And I hear that anabolic steroids really help ;) |
Matthew Sharpe
Goo Roo
North Island
JZZ31
Posts: 4416
Reg: 10-2005
|
Don't eat raw eggwhites, you are asking for a gastro-intestinal illness that will set you back lots of KG's as well as being generally unpleasent - plus they are gross.
Home gyms are crap and a waste of money - you'll get some initial strength gains but you'll hit a plato really quickly. Instead either join your local gym or spend money on a good set of free weights.
I'm quite the opposite of you David, I struggle to keep fat off - but I've learned a few things over the years from chatting to exothermic friends at the gym.
1) Calories, its all about calories, and quality carbs too - watch the GI of what you are eating - go for lower-starch carbs like brown rice, wholegrain breads and taro etc. You're blood sugar levels will be more even, you'll have more energy etc. Plenty of fats - try and stay away from saturated fats of course, so loads of nuts raw (almonds, cachews etc)- chicken with the skin on is a good one too, though its not great for your heart. Red meat is fine, but just remember it takes more calories for your body to digest it, compared to turkey, fatty fish etc.
2) Forget about anything other than light cardio, you'll just burn off the calories you've struggled to get down. Avoid rowing machines etc.
3) Work heavy - do short, hard sets working to 80-90% of your maximumum one lift capacity, till you can't move the weight any more. For example, if you can bench 60kg for 1 rep, then drop it back to 40kg and do as many as you can (6 to 10, no more or its too easy) - rest for 60-90 seconds, and then do it again - do that 4 times, then move on to your next exercise.
4) Work no more than two muscle groups per session - eg, back & biceps, chest & triceps, shoulders & legs.
5) Give your body at least 48 hours rest between workouts
6) Eat at least 30 grams of protein no more than 20 minutes after your workout.
7) Keep stacking up the weight - add at least 3% to your weights each week to keep progressing.
8) What Lauwrence said. Though don't be put off if you can't find a partner - you can still get good results without one - I've been training for 10 years, mostly without a partner. Also I don't use gloves as I prefer to have tough hands, but if you want to keep your hands smooth then they are a good idea.
Oh, you might find it good to keep a log book at least for a while. Sometimes you'll feel like you aren't progressing at all, and having a log book to look back at how far you've come will make you feel a lot better. Its easy to forget how much progress has been made.
When I started ten years ago I was 78kg's after losing 60kg's of fat - I could barely bench press 40kg once. Now I'm 88kg's and can benchpress 130kg's with good form and no spotter, but it took me a good 6 years to get to that point, mostley because I did it the hard way and didn't research it first. |
Brett Harrison
TryHard
QLD
JZZ30
Posts: 330
Reg: 09-2005
|
David,
Also look at detoxing your liver, this will enable better and more efficient metabolism, especially if your looking at bulking diets/exercise.
Also liver detox is a general term, its probably far less specific than the name suggests.
Also look at anti parasitic courses, yes people are plagued with these, can affect appetite. Check out things like Colloidal silver.
Now I'm not suggesting you need the above, however these things help many poeple, including people who are seemingly healthy.
Alot of so called gym junkies, eat ridiculous amounts of food, and have little to nothing to show for there efforts. message gain health before trying to gain size, also huge caloric intakes can often result malaise, tiredness and poor digestion resulting in opposite to the desired outcome.
Remember the less time you spend in the gym the bigger you get. 3-4 times per week at 45 minutes is heaps. High intensity short duration, any longer is a waste of energy, and cortisol starts kicking in a around the one hour point.
Brett |
Daniel Clarke
Goo Roo
NSW
TT 2.5L 6 cylinder
Posts: 5173
Reg: 03-2006
|
IM going to run with Miles on this one fellas ... My brother has been training for 12 years . And what Miles explains will definately help you out with increasing weight .
With the Protein shakes, Use Full cream Milk, and you can also add 1 scoop of ice cream as well if you like ( which is similar to Miles idea of 30g of sugar ) . |
Rob Rojo
Goo Roo
NSW
Soarer TT & UZZ31 & another UZZ31
Posts: 2356
Reg: 12-2007
|
Breakfast: Mcdonalds
Lunch: KFS
Dinner: Pizza Hut
Desert: Burger King |
Miles Baker
Goo Roo
Vic
66 Mustang GT Convertible, 55 Chevy Bel Air, 69 Firebird 455, 69 Nova SS Clone
Posts: 1667
Reg: 08-2005
|
Brett.
You're a hippy aren't you.
The Big 3:
Eat
Train
Sleep
I cannot stress enough how important it is that you just eat more food than you have ever eaten before. At your stage, even crap training is going to work. Read a book, try to maintain form, but just lift lift lift. It is going to take you a year of solid training to figure out HOW to train. None of this "do 6 reps then train to failure" is going to mean squat to you for the next year until you figure out how to feel the muscle you are training. Many wankers at the gym never do, but they do become bigger than skinny.
Get used to this idea: you are naturally skinny. If you want to change this, you are going to have to go to the gym 3 times a week for the rest of your life to maintain any size gains you make.
Ronnie Coleman: "Everybody wants to be a bodybuilder. But don't nobody wanna lift no heavy ass weights." |
Duy Le
Goo Roo
NSW
(had) JZX100, (had) 4.0GT, (had) 4.0GT-L,(had) 5spd TT... Now 4.0GT-L
Posts: 1022
Reg: 07-2005
|
Being asian means 5hit. Im 180cm tall and 95 kg's. I used to be 65kg 3 years ago. Did my training and eat whatever.
Also, I have a high metabolism.
My brother is 105kg's and 185cm tall. Same thing, training and eating.
Most important is rest and dont go one day after the next, plus dont repeat the same session in any one week. ie. Bench and legs on Monday, Tri/back on Wednesday and Friday is Bi's and shoulders to bust out the guns before you hit the clubs!
And rest. Eat when you get hungry, you're not going for Mr Universe so you dont need to eat 8 times a day. |
Benjamin Anderson
Tinkerer
tas
v8
Posts: 58
Reg: 09-2008
|
David, I will keep this short, the best advice for you is don't ask advice on a car forum (no offense to above posters).
http://stronglifts.com
In a nutshell:
- Forget your machines. If you want to carry around extra bodyweight, your first priority is to get stronger. Your back can never be too strong. Yes, you will still grow.
- You grow in the kitchen, not in the gym. |
Matthew Sharpe
Goo Roo
North Island
JZZ31
Posts: 4417
Reg: 10-2005
|
Liver detox is proven to be BS. As long as you aren't drinking your liver to death, it will do what it is supposed to do. |
Tai Johnsen
DieHard
QLD
UZZ31 - Supercharged & Intercooled V8
Posts: 773
Reg: 04-2006
|
Hey David,
I am one of you....
I have been skinny for ages, and until last year the heaviest I have ever been was 65kg but mostly around the 62kg mark..... and i'm 6ft1 
So about a year ago i decided like you, that I was sick of being skinny...
Here's what I did....
I wanted to change my lifestyle to include things that I can keep up for the rest of my life..
#1, no protein shakes (couldn't afford them)
#2, eat more protein (just eat more chicken, eggs and fish/tuna than you normally would along with GOOD food, and eat more than usual)
#3, Hit the gym hard! Now this doesn't mean going every day. But work every major muscle group once a week, and work it good!!
#4, Try to use free weights (squats, bench press, dead lifts, chin-ups etc etc)
One year later I am about 75kg and can bench press my weight and am looking much more solid.
Now I know these aren't massive gains, but they are gains that have been achieved that fit into a long term lifestyle.. I want to do this for the rest of my life..
The more you train hard, the less it hurts, so keep at it..
I use a 5 x 5 system.. 5 sets of five reps.. no matter what you are doing, do it until you fail, and then rest that muscle for a week..
Don't be put off if you don't seem to be getting stronger or bigger, just keep at it, and both will come..
Good luck mate, hope this helps some |
Ryan Posselt
TryHard
NSW
Celsior V8
Posts: 437
Reg: 08-2006
|
Amusing and somewhat accurate people hehe
I'm a qualified Personal Trainer so i have professional knowledge of you plight
firstly If you're a beginner don't go lifting heavy free weights - yes bicep curls are fine and so is bench press but thats about it keep it simple. If you go to the gym try to use as much cable equipment as you can: do wood chops, chest flys, Lat Pull downs, weighted rows etc.
Also hit up leg weights such as squats and lunges.
The main thing you need to do to put on weight is do exercises that work big muscle groups and are functional. so anything that works: Biceps, Lats, Traps, Deltoid, Rhomboids, Core, Gluts, Quads and calves will help you gain mad muscle. Do 3 sets of 8 - 12 reps so on the last lift of the third set you are really struggling
You only need to be going to the gym 4 days MAX a week to get results. you will not see results if you do any more than this. Once you get a bit more advanced three days will be plenty. Break your sessions into groups so on one day do only upper body pushing exercises (eg bench press) another session do leg work (squats, smith machine) another session do pull exercises (Lat pull down, seated Row) and another session hit up Cardio. Cardio is great for weight gain if you do 2 minute sprint training eg. Jump on a rower and go flat out for 2 minutes no more then go to the bike and do the same and so on.
if you want to buy a home gym set up the smallest and most effective is a TRX machine. Google it, they're cool.
As far as diet goes I pretty much agree with everyone else eat more red and white meet + get into the carbs go the whole grain breads and Pasta and try to have a couple of eggs. Snacking on nuts is good for weight gain too.
At the end of the day though your body will do what it wants to you're starting to get to the age where your body will slow down and start to naturally gain weight. I'm a skinny bugger to @ 186cm and 72 KG but thats my choice because I race Karts and need to stay under a certain weight.
Hope thats a little helpful and good luck!! |
Peter Burrett
DieHard
ACT
'97 2.5 VVTi ST, '04 IS200, '94 3 ltr Soarer
Posts: 614
Reg: 07-2005
|
Why the focus on tuna? Poor things just swim around having "fun", and then we catch them, cut them up and tin them....'I'd rather be a moose |
David Brunt
TryHard
W.A.
Soarer TT
Posts: 113
Reg: 08-2008
|
This really isnt as hard as everyone makes it out to be. Eat more exercise more. Basic theory but:
Do not over train as this will decrease the muscle's ability to actually heal and grow. You don't need to exercise the same muscle groups more than once a week if you are lifting weights nor do you need to lift "heavy" weights. Keep it light at first and each lift should be at least 2 secs up and down and 2 secs pause at peak of lift. Maintaining form is more important than struggling to lift the weight. Slow lifting also keeps resisitance on your muscles the entire lift. Do not let gravity drop the weights for you. If you unsure of correct technique go a to a gym get a trainer. If you are looking to put on size then eat more and lift till you exhaust your muscles, exhaustion is actually a lot further then what "most" people think. ie they believe they have exhaustion but have stopped short of it. Giving your muscles a week off then allows them to recover. Stay away from too much cardio training.
3,500 calories is equal to one pound. If you do have a surplus of 3,500 calories by the end of one week, most people will be up a pound from the prior week. gaining muscle is usually slower than fat.
If you are that concerned get a your blood and metabolism tested. This goes a long way to finding out if things are changing. |
Miles Baker
Goo Roo
Vic
66 Mustang GT Convertible, 55 Chevy Bel Air, 69 Firebird 455, 69 Nova SS Clone
Posts: 1668
Reg: 08-2005
|
"I'm a skinny bugger to @ 186cm and 72 KG"
Sorry mate but your credibility just took a nose dive.
"You only need to be going to the gym 4 days MAX a week to get results. you will not see results if you do any more than this"
Neeeoowwwwww BOOM. |
Matthew Sharpe
Goo Roo
North Island
JZZ31
Posts: 4420
Reg: 10-2005
|
Cable equipment is OK to get started on, but don't get stuck in a rut with it - I did that and wasted nearly a year with no gains. Move on to free weights and body weight exercises (like pull ups and chin ups) as soon as you can do so safely. |
Ryan Posselt
TryHard
NSW
Celsior V8
Posts: 438
Reg: 08-2006
|
I totally agree Mathew, Cable is a great way to start as its safe and good for getting the neurological pathways firing. When you feel you have achieved as much as you can on cables move onto free weights body weights and machine weights. But by the sounds of it David is beginner so starting on cables is a good idea.
What the F*** are you on about Miles. why does my weight have anything to do with my credibility?.
As for the 4 days per week if you want hypertrophy (muscle gain) that is what the American college of sports physicians recommends so bite me |
Miles Baker
Goo Roo
Vic
66 Mustang GT Convertible, 55 Chevy Bel Air, 69 Firebird 455, 69 Nova SS Clone
Posts: 1669
Reg: 08-2005
|
You can't teach something you haven't done. You're all of what 21? How many years you been training?
Don't give a crap what some book recommends, experience of myself and every guy in the gym who has *actually put on a few pounds* says 4+ days a week = more muscle gain if you can support it with sleep and food. You keep lifting the cover on your book I'll keep lifting weights, Ryan72. |
Ryan Posselt
TryHard
NSW
Celsior V8
Posts: 439
Reg: 08-2006
|
Riiiiiiiiiiiiiiiiight you have quite the ego Miles. your saying that studying the body, how muscles work and function, nutrition and training techniques counts for nothing cause you're "huge"! I know plenty of "Huge" Guys who have no idea that they are completely stuffing there body. BTW I used to weigh 80KG but lost 8 kg so I could race in Clubman Light rather than heavy. I've done it and i've got the knowledge  |
David Tra
DieHard
qld
TT
Posts: 842
Reg: 11-2007
|
Thank you for the responses guys!!! 
There are some very useful action plans!
Someone brought up why tuna? I am living on strict budget. I found that tuna offers the most value for money, in terms of protein quantity. So that is my main reason why.
I am a beginner and I believe starting off with pulleys will give me some sort of foundation before and some background knowledge + confidence before I start to use free weights.
Before I continue on, I cheated, and have been using pulleys for just over a month now. I am starting to see results but as mentioned it will "plato". I structured roughly 6month working with pulleys then ill move onto a gym membership.
Another person asked why post here?
Judging by the responses, Ive made a good choice. I was hoping that a few members would share their personal experience. It may sound simple but it gives me hope that a skinny average joe like myself and achieve healthy lifestyle status and a muscular physic.
This is more of a formal log for myself. That way I have an accurate log of when I started. I was thinking about posting pics of before and as I go along, but im not confident enough to expose my goodies. 
Thank you for the "nut" response. Ill be grabbing a few of those 
The big 3 it is.
Eat
Train
Sleep
LOL @ Mike, Ive already purchased my plane ticket so... in theory, they shouldnt charge me for another seat because of weight |
Miles Baker
Goo Roo
Vic
66 Mustang GT Convertible, 55 Chevy Bel Air, 69 Firebird 455, 69 Nova SS Clone
Posts: 1670
Reg: 08-2005
|
I'm not saying I'm the ultimate source for bodybuilding advice, I'm not. What I'm saying is when you pick someone to teach you how to fly a plane, you get someone who's a pilot right? Or someone who has read all the books? If you want to be a sparky do you learn from an experienced electrician or some elec eng uni student who has read all the books and knows the forumulas?
Well when I pick a trainer I pick someone who is big, who has been there and done that.
Some guy who is 21 years old and topped out at 80kg can't tell me how to feel and work the brachialis to develop the gap in an 18 inch arm. He can't tell me what it should feel like getting over forearm tendonitis. And he can't tell me how it feels and what I have to do to break the 100kg plateau. All he can do is repeat descriptions he has read in books. |
Hakan Pasha
TryHard
Victoria
JZZ30
Posts: 197
Reg: 05-2008
|
Miles Baker wrote on Thursday, June 25, 2009 - 07:55 pm:Some guy who is 21 years old and topped out at 80kg can't tell me how to feel and work the brachialis to develop the gap in an 18 inch arm. He can't tell me what it should feel like getting over forearm tendonitis. And he can't tell me how it feels and what I have to do to break the 100kg plateau. All he can do is repeat descriptions he has read in books.
Miles,
The advice Ryan gave was never aimed at you specifically, though you're behaving as though it was and that he was TELLING you rather than advising you on what to do. Need to chill buddy. Unless you're taking 'something' for the gym and this is the result of some underlying side effects...lol. Ryan says he's a personal trainer so he must know at least the basics of weight training and nutrition.
Miles Baker wrote on Thursday, June 25, 2009 - 07:55 pm:Well when I pick a trainer I pick someone who is big, who has been there and done that.
I definitely agree with that, so David, try and find someone who's experienced in body building, they'll be able to show you the ropes AND stick to the 'big 3', as you put it, vigorously. |
Miles Baker
Goo Roo
Vic
66 Mustang GT Convertible, 55 Chevy Bel Air, 69 Firebird 455, 69 Nova SS Clone
Posts: 1671
Reg: 08-2005
|
Hakan,
I disagreed with his comment that more than 4 days a week will result in no gains. Hence my post.
Then he asked how him being skinny affects his credibility, so I answered that.
Then after that he carried on that even though he is skinny and has never been big, he knows how to get big. So I replied with some justification of things a skinny person can not properly teach.
Fair enough?
And weighing 80kg at 6'1 does not count as having "done it and got the knowledge". |
Matthew Sharpe
Goo Roo
North Island
JZZ31
Posts: 4429
Reg: 10-2005
|
I trained 6 days a week when I was in my mid 20's, and I think it was good for my stamina, but probably didn't do a whole lot extra for my strength and physique, I probably could have got the same gains at the time out of 4 days a week.
It was good socially though, I enjoyed it a lot.
Now days I would probably damage myself training the way I did back then & 4 days a week is all I have time for anyway. |
Brett Harrison
TryHard
QLD
JZZ30
Posts: 332
Reg: 09-2005
|
Hippy haha, I wish, means less work right ?
Liver detox, is just a component, of several hundred things you could possibly do, I just believe it is over looked.
Ryan, definitely 4 sessions is heaps, beginners, more like 2-3. 5 sessions or more is ridiculous, you won't get big unless your on the juice, where all the misinformation in this "gym science" comes from, people try to mimic artificial athletes but unfortunately it doesn't work that way.
One guy I train has just gained close to 18kg in the last year, from 78kg to 96kg, and he is very strong, biggest bench, is 190kg and he doesn't eat heaps and heaps, but that depends on your idea of heaps, but eats smart. and he doesn't train heaps either, 3 high intensity, short duration workouts. heaps of sleep though, hahaah lazy bugger.
I'm currently doing maintenance training, but manage to maintain my obesity with 2 sessions per week
horses for courses, but definitely train for strength first, and size will come later. |
Lam Tran
Tinkerer
NSW
Soarer W/ Big Single
Posts: 37
Reg: 04-2009
|
I got to say that my way of weight gain is very brutish and maybe a little extreme for what you are looking for but sure as hell worked for me.
I was selected to play college Gridiron in the states but was told I need to gain some extra pounds.
This was the program I followed for three months and went from 171 to 245 lbs. Sorry for the yank measurements but too lazy to convert.
Breakfast 6 eggs fried with bacon and toast, 1 litre orange juice and a bowl of cereal.
Lunch Steak sandwich with large salad and 1 lire milk
Dinner 500 gram steak potatoes and greens 1 litre milk
Work out was on a rotating schedule with squats and deadlift day 1. cardio and sprint work day 2.
bench press and cleans day 3. cardio and resistence day 4. Box squat and military press day 5. Cardio and core day 6.
rest day 7.
First week start with max's find what you limit is.
week 2 go light about 30% at about 15-20 reps
week 3 50% 8-10 reps
week 4 80% 5-7 reps
With free weights please have some one watching you to make sure you are doing things properly. If you don't do the exercise properly you aren't going to get max results. That goes for any type of exercise.
I'm half asain half Scotish so I might have had an advantage with building muscle but I was constantly tested for steroids because of how big I got in such a small amount of time.
By the end of the four month preseason I had put on nearly 100 lbs (or 50 kgs) and was maxing between 3-4 times my original max. and yes this is without steroids.
Just one thing, if you do this you have to maintain it or else you will end up a fat as like I am now. |
Andrew Duaso
TryHard
Victoria
V8
Posts: 154
Reg: 02-2009
|
haha dude, this guy is on a budget, lol
you'd need 2 ft jobs, one to pay for the food lol
ahh im no better i spent $300 one week at work on meals lol |
Lam Tran
Tinkerer
NSW
Soarer W/ Big Single
Posts: 38
Reg: 04-2009
|
not really you can get good meat for about 7-10 bucks a kilo depending on what cuts you get and which butcher as well. But I do see what you are saying.
I did say it was extreme. haha
I'm not sure how much my parents spent those 4 months but it was a good thing the uni paid for most of it. |
Matthew Sharpe
Goo Roo
North Island
JZZ31
Posts: 4432
Reg: 10-2005
|
Brett Harrison wrote on Saturday, June 27, 2009 - 03:33 pm:Liver detox, is just a component, of several hundred things you could possibly do, I just believe it is over looked.
No, its scientifically proven to be complete bollox. Don't waste your time with it, just enjoy things like booze and fatty foods in moderation. Unless your are an alcholic, or have a liver disorder, your liver will be working just fine without some new age mumbo jumbo detox. |
|
Previous
