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Hey guys/gals, seen threads like this on a few other forums and it was full of good info and stories, so I thought i'll chuck one up on here. Anyways if your into loosing weight or gaining muscle chuck up some more info like where you started, where you're at now and what you hope to achieve. If you have any questions just chuck em in here and i'm sure some of the more experienced people can answer them (hope we have some on here lol)
Anyways, ill start off. Started at around 75-77kgs prob around 8 months ago. I have a very fast metabolism so find it hard to gain weight. Started doing some weight training with a close mate, and really got into it. So we set up a mini gym in his backyard. Our routine is:
Day One: Chest Session, Finish with 2k Run
Day Two: Back Session (incl Lower Back) Finish with 2k Run
Day Three: Shoulder Session + Ab Workout, Finish with 2k Run
Day Four: Arm Session.
Now before i go any further. Im not doing weights to be a big unit. Im doing it as a healthy life style change and to feel more confident about myself. everyone trains different.
Im currently weighting around 83kg mark, and as of the start of next week, im going on a strict 1 month hard training routine. I want to be eating alot of big meals and gaining a bit more weight. After that i plan on stripping down but still keeping my size for summer.
EDIT:
adding this for people interested in starting the gym
Excercise Strategy:
Monday:
Chest, Shoulders, Triceps
Tuesday:
Rest Day
Wednesday:
Back, Biceps, Abs
Thursday:
Rest Day
Friday:
Quads, Hams, Calves
Saturday/ Sunday:
Rest Day
---------------------------------------------------------
Smart Protein Choices:
- Chicken
- Beef
- Fish
- Legumes
- Eggs
- Nuts
- Seeds
- Yoghurts
Smart Carbohydrate Choices:
- Barley
- Brown Rice
- Buckwheat
- Raw Muesli
- Rolled Oats
- Quinoa
- Sweet Potato
- Wild Rice
Smart Fat Choices:
- Avocado
- Chia Seed Oil
- Coconut Oil
- Flaxseed Oil
- Fish Oil
- Nuts
- Oily Fish
- Seeds
---------------------------------------------------------
Up Your Calories:
to add muscle mass, you have to take in more calories than you need for body weight maintenance. alot of guys think you cand add muscle mass cause they arent presdisposed to adding muscle, or they're not working out hard enoguh in the gym. in fact if you're training hard with weights and not your not adding much muscle as you think you should, you're most likely under eating.
Eat More Protein:
The amount of protein needed for growth and recovery can vary somewhat from person to person. Taking in at least 2g of protein for each kg of body weight eash day ensures that you’re getting what you to maximize your growth.
Eat More Carbs:
Taking in ample carbs ensures that your body doesn’t reach for muscle to burn for fuel. Carbs help to fuel the processes of muscle growth and help blunt the negative effects of the catabolic hormone cortisol. Taking in plenty of carbs before and after you work out will help make you stronger and more energetic for subsequent workouts
Anyways, ill start off. Started at around 75-77kgs prob around 8 months ago. I have a very fast metabolism so find it hard to gain weight. Started doing some weight training with a close mate, and really got into it. So we set up a mini gym in his backyard. Our routine is:
Day One: Chest Session, Finish with 2k Run
Day Two: Back Session (incl Lower Back) Finish with 2k Run
Day Three: Shoulder Session + Ab Workout, Finish with 2k Run
Day Four: Arm Session.
Now before i go any further. Im not doing weights to be a big unit. Im doing it as a healthy life style change and to feel more confident about myself. everyone trains different.
Im currently weighting around 83kg mark, and as of the start of next week, im going on a strict 1 month hard training routine. I want to be eating alot of big meals and gaining a bit more weight. After that i plan on stripping down but still keeping my size for summer.
EDIT:
adding this for people interested in starting the gym
Excercise Strategy:
Monday:
Chest, Shoulders, Triceps
Tuesday:
Rest Day
Wednesday:
Back, Biceps, Abs
Thursday:
Rest Day
Friday:
Quads, Hams, Calves
Saturday/ Sunday:
Rest Day
---------------------------------------------------------
Smart Protein Choices:
- Chicken
- Beef
- Fish
- Legumes
- Eggs
- Nuts
- Seeds
- Yoghurts
Smart Carbohydrate Choices:
- Barley
- Brown Rice
- Buckwheat
- Raw Muesli
- Rolled Oats
- Quinoa
- Sweet Potato
- Wild Rice
Smart Fat Choices:
- Avocado
- Chia Seed Oil
- Coconut Oil
- Flaxseed Oil
- Fish Oil
- Nuts
- Oily Fish
- Seeds
---------------------------------------------------------
Up Your Calories:
to add muscle mass, you have to take in more calories than you need for body weight maintenance. alot of guys think you cand add muscle mass cause they arent presdisposed to adding muscle, or they're not working out hard enoguh in the gym. in fact if you're training hard with weights and not your not adding much muscle as you think you should, you're most likely under eating.
Eat More Protein:
The amount of protein needed for growth and recovery can vary somewhat from person to person. Taking in at least 2g of protein for each kg of body weight eash day ensures that you’re getting what you to maximize your growth.
Eat More Carbs:
Taking in ample carbs ensures that your body doesn’t reach for muscle to burn for fuel. Carbs help to fuel the processes of muscle growth and help blunt the negative effects of the catabolic hormone cortisol. Taking in plenty of carbs before and after you work out will help make you stronger and more energetic for subsequent workouts
Last edited: