Workout Advice...

[marzwoody]

I'm a slim dude with fast metabolism. i wanna gain size and muscle, whats the best way about doing this? just drink protein shakes everyday and lift weights?

What kind of workouts / supplements do you recommend? and please dont say some cheal sonnen illegal shitt

I'm sure there are some fitness freaks lurkin on this forum

[JIBBBY]

Shakes and powders really don't work unless you use liquid egg whites in them.... Eat real foods, meats, chicken, fish, and a ton of protein and carbs.. Always be eating in other words.. Cut back on long cardio sessions too.. Just lift hard and with heavy weight and you might start to grow slowly.....

[marzwoody]

Shakes and powders dont work

[TheCalculator]

Heavy weights doesn't work that well for ectomorphs (which you are). You're better doing lighter weights and more reps (40 sec sets or more -- you need time under tension).

Then you need a huge shake within 30 minutes of working.
Load it with protein, good fats: almonds butter and fruits (bananas, berries) -- I would also throw some potent enzymes in there. You should have at least 700 calories in the shake.

[marzwoody]

Heavy weights doesn't work that well for ectomorphs (which you are). You're better doing lighter weights and more reps (40 sec sets or more -- you need time under tension).

Then you need a huge shake within 30 minutes of working.
Load it with protein, good fats: almonds butter and fruits (bananas, berries) -- I would also throw some potent enzymes in there. You should have at least 700 calories in the shake.

Good advice. i never thought of adding anything to it.

[Bumdeal]

eat lots of protein, drink lots of shakes before and after work out. does anyone take creatine anymore? not sure, i used to as a kid. i think you just pee it all out anyway

maybe Calc knows more than myself but in my experience, heavy weights, lower reps build mass.
lower weights and more repetition build definition.

sets of 12, 10, 8 reps, increasing weight after each set

schedule mon wed fri, work out supplemental muscle groups on the same days:
1. back and bis
2. shoulders and legs (not supplemental but fits in for 3 day schedule)
3. chest and tris

throw in abs if you care, core is important but its also the most hellish part of a gym regiment

take the weekend off

[Vaughany]

Jerk off a lot

[Keyboard Warrior]

have you heard of zyzz? I heard riding bicycles is the best way. You've seen my pics son. u be mirin brah dont lie

[PaperTrail07]

Thanks Calc....seems like bc I play soccer 2-3 times a week weight gain is 100% out of the question due to the cardio...I am an ecto as well total gift and curse

[marzwoody]

Jerk off a lot

[marzwoody]

[QUOTE=Keyboard Warrior;22414553]have you heard of zyzz? I heard riding bicycles is the best way. You've seen my pics son. u be mirin brah dont lie

I think bicycles are more for cardio then size. i have thought about taking the bike out though as there are fields all around me.

[Keyboard Warrior]

bro 1: Sup brah, damn Az got swole, can't be natty can he?
bro 2: Naw brah, he's been riding the bicycle these past weeks.

[MarkWoodstick]

Eat more calories than you burn every day.

Do full body workouts 3 times a week. Squats, bench, rows , military press, dips and pull ups.

[marzwoody]

no cheal sonnen shit brah!!!

[Keyboard Warrior]

ok brah, but really it's not rocket science. Eat a lot and lift weights to target the area you want. But like every sad c-nt you will hit a wall need to get the gear.

http://forum.bodybuilding.com/

[Keyboard Warrior]

If that counted as a workout i would be working out more then a prime arnold.

i would edit this out, could be quite embarrassing you know md is look for your real name son

[Ron_Paul_2012]

I'm a slim dude with fast metabolism. i wanna gain size and muscle, whats the best way about doing this? just drink protein shakes everyday and lift weights?

What kind of workouts / supplements do you recommend? and please dont say some cheal sonnen illegal shitt

I'm sure there are some fitness freaks lurkin on this forum

I've seen what you look like. You will NEVER be buff without using gear. #1 You do not have the discipline. #2 You do not have the genetics. That is the the most honest advice that I can give you.

[Bumdeal]

i would edit this out, could be quite embarrassing you know md is look for your real name son

are u on drugs lately? tell us the truth

[marzwoody]

I used to think it wasent "rocket science" when i was lazy but there is clearly many ways to do things, and i have already gotten good advice.

[Keyboard Warrior]

are u on drugs lately? tell us the truth

did MD not post a bunch of this dudes private information?

[Bumdeal]

did MD not post a bunch of this dudes private information?

yea but he just said he jerks off a lot. no shame there.

sorry just thought it was a weird comment.

don't hate me. i like you

[Keyboard Warrior]

I've seen what you look like. You will NEVER be buff without using gear. #1 You do not have the discipline. #2 You do not have the genetics. That is the the most honest advice that I can give you.

this is 100 percent correct

[Keyboard Warrior]

yea but he just said he jerks off a lot. no shame there.

sorry just thought it was a weird comment.

don't hate me. i like you

i dont hate anyone, just names on a screen to me. But that is not a weird comment. Gabe said far less and people tried to get him fired in real life.

[Bumdeal]

interesting. i guess this is why this username is completely divorced from my real life

[Keyboard Warrior]

bum, someone found my wife on face book and called her at work and told her about some of my threads on SBR. This shit not a game

[Bumdeal]

wow

that is very ****** up

[NunyaBidness]

I'm a slim dude with fast metabolism. i wanna gain size and muscle, whats the best way about doing this? just drink protein shakes everyday and lift weights?

What kind of workouts / supplements do you recommend? and please dont say some cheal sonnen illegal shitt

I'm sure there are some fitness freaks lurkin on this forum

I've been lifting for 9 months now, here's what I did, after doing tons of research.

Figure out calories you need to maintain your current weight and add about 300 calories a day to that. Make your macros about .9 grams of protein per pound of bodyweight, try to keep your carbs relatively low, and eat the rest in good fats, fish oil, coconut oil, animal fats, avoid seed oils, etc.

Stick to a big compound exercise program, either Mark Rippletoe's starting strength, Stronglifts 5x5, something like that. Build up your base strength. Your nervous system will be so shocked by doing squats that you don't really need to do a million bicep curls or garbage like that you're going to grow.

Basic program would be something like, workout 3 days/wk alternating between Day A and Day B

A:
Squats
Bench Press
Deadlift

B:
Squats
Standing Press
Upright Rows

5 sets of 5 reps of each, 3 minutes between sets, with loads of warmup sets. For example, for my Benches right now, I do a set at 45, a set at 75, a set at 105, a set at 135 and then my work sets (5 more of 5 reps each), then I add 5 pounds to each session until I start to fail.

Drink a shake with creatine in it before and after your workouts, with your post workout eat some dextrose (smarties or whatever).

I've had good results with it so far.

[PunisherIND]

Jerk off a lot

and lots of running underwater with boulders.

[marzwoody]

I've seen what you look like. You will NEVER be buff without using gear. #1 You do not have the discipline. #2 You do not have the genetics. That is the the most honest advice that I can give you.

I'm not trying to get "buff" im trying to get bigger then i am / ripped which is completely possible. and never comment about my "discipline" because you dont even know me. you should post a picture of yourself to show the "perfect" specimen that you are, because to me from reading your posts it just seems like your a very negative and bitter person whos unhappy with there position in life.

[NunyaBidness]

ok brah, but really it's not rocket science. Eat a lot and lift weights to target the area you want. But like every sad c-nt you will hit a wall need to get the gear.

http://forum.bodybuilding.com/

You really don't need to target in the beginning stages. Hitting that nervous system as a beginner is going to encourage growth all over, especially at his age.

[Vaughany]

and lots of running underwater with boulders.

Best suggestion yet. There are some lovely lakes near Sunderland where Marzy could do tht

[NunyaBidness]

I'm not trying to get "buff" im trying to get bigger then i am / ripped which is completely possible. and never comment about my "discipline" because you dont even know me. you should post a picture of yourself to show the "perfect" specimen that you are, because to me from reading your posts it just seems like your a very negative and bitter person whos unhappy with there position in life.

There's no point in getting ripped until you put on mass. Ripped is just ultra-low bodyfat. A skinny guy with ultra-low bodyfat just looks like a concentration camp survivor. Worry about getting your numbers up first.

[marzwoody]

did MD not post a bunch of this dudes private information?

Is a public twitter account picture private information? and go f-ck yourself man. i post a simple question and you have to be an ass. i have 0% faith that Murphy will beat McMann and i look forward to seeing what name you come up with when most people are trolling your threads except me.

[PunisherIND]

I've been lifting for 9 months now, here's what I did, after doing tons of research.

Figure out calories you need to maintain your current weight and add about 300 calories a day to that. Make your macros about .9 grams of protein per pound of bodyweight, try to keep your carbs relatively low, and eat the rest in good fats, fish oil, coconut oil, animal fats, avoid seed oils, etc.

Stick to a big compound exercise program, either Mark Rippletoe's starting strength, Stronglifts 5x5, something like that. Build up your base strength. Your nervous system will be so shocked by doing squats that you don't really need to do a million bicep curls or garbage like that you're going to grow.

Basic program would be something like, workout 3 days/wk alternating between Day A and Day B

A:
Squats
Bench Press
Deadlift

B:
Squats
Standing Press
Upright Rows

5 sets of 5 reps of each, 3 minutes between sets, with loads of warmup sets. For example, for my Benches right now, I do a set at 45, a set at 75, a set at 105, a set at 135 and then my work sets (5 more of 5 reps each), then I add 5 pounds to each session until I start to fail.

Drink a shake with creatine in it before and after your workouts, with your post workout eat some dextrose (smarties or whatever).

I've had good results with it so far.

haha mark rippletoe. good one.

[marzwoody]

There's no point in getting ripped until you put on mass. Ripped is just ultra-low bodyfat. A skinny guy with ultra-low bodyfat just looks like a concentration camp survivor. Worry about getting your numbers up first.

I will do. and thanks for your earlier post Nunya its very helpful.