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[Parch]

Needs to be said again. It can be extremely difficult for young males to gain significant muscle mass. Metabolism is just too high, and it doesn't begin to slow down until around age 23. Before that it's almost guaranteed that very high calorie diets just result in gaining fat and bad eating habits. GOMAD isn't the answer.

You just need to be patient. Keep working out and eat well. The size will come.

 

[cuevas. PhD.]

Needs to be said again. It can be extremely difficult for young males to gain significant muscle mass. Metabolism is just too high, and it doesn't begin to slow down until around age 23. Before that it's almost guaranteed that very high calorie diets just result in gaining fat and bad eating habits. GOMAD isn't the answer.

You just need to be patient. Keep working out and eat well. The size will come.

BUT I WANT RESULTS NOW

 

[Yami]

I'm loving Fitocracy at the mo, being able to track and see how I'm progressing is great. Anyone else want an invite? I have a few to spare.

 

[Jason's Ultimatum]

I'm 29 and my metabolism is still super damn fast. Like super damn fast.

BTW, I'm done lifting heavy. I'm too damn injury proned. Just do 50% of my max with slow, controlled movements. I'll still do weighted pullups and dips, but fuck that. As I get older, my body takes a lot longer to heal. I'm not competing with anyone anymore. I did that in high school. I'll make sure to keep up with my diet.

I'm sure i'll change my mind again. :lol

 

[Tater Tot]

Gaffers end up PM'ing telling me they want to look like me.

guilty.

I am a sexual tyrannosaurus, especially when I wear one of my 10 black turtlenecks.

... okay... archer.

I'm loving Fitocracy at the mo, being able to track and see how I'm progressing is great. Anyone else want an invite? I have a few to spare.

sure, ill take one.

 

[Price Dalton]

I'm loving Fitocracy at the mo, being able to track and see how I'm progressing is great. Anyone else want an invite? I have a few to spare.

I'd like one if you can spare it.

 

[Jibbed]

Age: 19
Height: 6ft 1
Weight: 75kg
Goal: Upper-body muscle building/tone
Current Training Schedule: 40min run every day
Current Training Equipment Available: Gym membership, free-weights at home
Comments: I'm say my build is slim/slightly athletic atm, and I'm just wondering if anyone would like to suggest some good workouts or routines that will help me bulk up a bit.

Cheers.

 

[Jibbed]

I'm loving Fitocracy at the mo, being able to track and see how I'm progressing is great. Anyone else want an invite? I have a few to spare.

I'd love one dude.

 

[ShineALight]

I'm loving Fitocracy at the mo, being able to track and see how I'm progressing is great. Anyone else want an invite? I have a few to spare.

If they're not already all accounted for, I'd love one. Thanks!

 

[FleckSplat]

I did biceps on Monday and decided to try 6-8 reps per set, rather than my usual 10-12.

Oh my god, my arms are still sore two days later (hasn't happened since the first week of working out). I can do more weight. I was using dumbbells of 30 pounds in the last set and I can usually only do 22.5. Also, my biceps are visibly bigger, AND this is despite me eating like crap this week. I found out what I'm going to be doing from now on.

 

[The Lamp]

For those wanting to check bf% while cutting/bulking, try Omron's Fat Monitor: http://www.amazon.com/dp/B000FYZMYK/?tag=neogaf0e-20

I have it and it works well. Just make sure that you're not wearing any clothes when measuring, that the time and day that you check is consistent and your bladder is empty.

I check it every Tuesday right after I wake up and take a huge piss (I check my weight on a scale on Mondays). This past measurement said I gained a pound but my bf% stayed the same from last week so I knew I gained a pound of muscle. That and because my lifts on Monday improved across the board.

Interesting. I don't have the money for that right now, but I'll keep it in mind.

When I end up wanting to trim fat, I guess Insanity would be a good workout/cardio routine to try? I find running boring as hell, I don't have money for a nice speed bike, but I'd rather do a cardio routine that doesn't involve a treadmill or something like that. Maybe if Insanity isn't good for me, I'll start swimming again

Needs to be said again. It can be extremely difficult for young males to gain significant muscle mass. Metabolism is just too high, and it doesn't begin to slow down until around age 23. Before that it's almost guaranteed that very high calorie diets just result in gaining fat and bad eating habits. GOMAD isn't the answer.

You just need to be patient. Keep working out and eat well. The size will come.

Well it's helping me gain strength results I was never able to achieve when I tried working out before. I don't know if it's the milk that's helped, but probably, since before it was too expensive and tedious for me to get in 170g of protein a day + 4000~ish calories with a college student's schedule and other things to do. I didn't have time to cook 6 meals, or the money to eat out for half of my daily meals, or the money to take meal replacement/protein shakes/powders multiple times a day to reach my necessary protein intake. Though I have been taking protein powders on work-out days, but it's only 54g of protein with two big scoops. Plus the diet is only supposed to be for a month or two. I don't think my appetite has drastically changed either, because while drinking a gallon of milk + food is easy for me now, if I have too much studying and other things to do during a day and I'm not careful, I might forget to have the gallon entirely, or eat less meals. I'm pretty sure I can cut the fat when necessary.

 

[abuC]

Interesting. I don't have the money for that right now, but I'll keep it in mind.

When I end up wanting to trim fat, I guess Insanity would be a good workout/cardio routine to try? I find running boring as hell, I don't have money for a nice speed bike, but I'd rather do a cardio routine that doesn't involve a treadmill or something like that. Maybe if Insanity isn't good for me, I'll start swimming again





Well it's helping me gain strength results I was never able to achieve when I tried working out before. I don't know if it's the milk that's helped, but probably, since before it was too expensive and tedious for me to get in 170g of protein a day + 4000~ish calories with a college student's schedule and other things to do. I didn't have time to cook 6 meals, or the money to eat out for half of my daily meals, or the money to take meal replacement/protein shakes/powders multiple times a day to reach my necessary protein intake. Though I have been taking protein powders on work-out days, but it's only 54g of protein with two big scoops. Plus the diet is only supposed to be for a month or two. I don't think my appetite has drastically changed either, because while drinking a gallon of milk + food is easy for me now, if I have too much studying and other things to do during a day and I'm not careful, I might forget to have the gallon entirely, or eat less meals. I'm pretty sure I can cut the fat when necessary.

A simple meal that's high in protein and easily affordable on a college students budget = Natural peanut butter (skippy or smuckers) and jelly (low sugar) on whole wheat. I eat about 3 of them a day, just make sure its the natural kind without much or any sugar.

 

[The Lamp]

Haha yeah I used to live off of PB&J sandwiches, they're my favorite. Though I haven't been eating them lately because my family (I'm home for the summer) keeps buying the HFCS jelly, so I need to find fruit preserves or something with no HFCS to substitute instead.

 

[Cooter]

I'm 29 and my metabolism is still super damn fast. Like super damn fast.

BTW, I'm done lifting heavy. I'm too damn injury proned. Just do 50% of my max with slow, controlled movements. I'll still do weighted pullups and dips, but fuck that. As I get older, my body takes a lot longer to heal. I'm not competing with anyone anymore. I did that in high school. I'll make sure to keep up with my diet.

I'm sure i'll change my mind again. :lol

That sounds miserable. What lifts are you hurting yourself on?

 

[cuevas. PhD.]

I'm looking for ways to add some calories to my diet and my friend recommended beef jerky. Other than the sodium it's actually pretty good...and dat protein. Can't believe I didn't realize this before. Adding it as a snack a couple days a week will make me happy

It's nice to approach your goals and be able to adjust your diet for new ones.

 

[parrotbeak]

Other than the sodium [/URL]it's actually pretty good...

http://www.scientificamerican.com/article.cfm?id=its-time-to-end-the-war-on-salt

 

[deadbeef]

Haha yeah I used to live off of PB&J sandwiches, they're my favorite. Though I haven't been eating them lately because my family (I'm home for the summer) keeps buying the HFCS jelly, so I need to find fruit preserves or something with no HFCS to substitute instead.

PB + Honey is where it's at

 

[cuevas. PhD.]

Yeah parrot I've been reading that stuff for a couple years now but with my family history I would rather not take the chance

I do <3 salty foods

 

[X-Frame]

Anybody here have any recommendations for Knee Sleeves?

I'm 5'9, 180, with pretty big legs for my body and if possible, something on Amazon would be great since I have $70 in gift card money to spend.

Rehabbing my shoulder and lower back back to athletic standards is tough enough, the last thing I want is for a knee to give out with all the single-leg training I am doing.

 

[Veezy]

Anybody here have any recommendations for Knee Sleeves?

I'm 5'9, 180, with pretty big legs for my body and if possible, something on Amazon would be great since I have $70 in gift card money to spend.

Rehabbing my shoulder and lower back back to athletic standards is tough enough, the last thing I want is for a knee to give out with all the single-leg training I am doing.

I really like these.

They're thick as hell and I don't have to adjust them much. Large size is on amazon, as well. They're a little pricey, but any neoprene sleeve should work, should these be outside your budget.

Take care of your knees and the muscles around them. I neglected mine and have to get cortisone shots every once and a while. I'd be in constant pain, if not for the sleeves and mobilitywod stretches.

 

[X-Frame]

I was looking at those, good that you have them and like them. I'll need to measure my knee to make sure it fits.

I've also heard the old-school Rehband sleeves are highly recommended but they're twice as expensive as yours and not on Amazon.

 

[Veezy]

I was looking at those, good that you have them and like them. I'll need to measure my knee to make sure it fits.

I've also heard the old-school Rehband sleeves are highly recommended but they're twice as expensive as yours and not on Amazon.

What's really important, if the sleeves are for lifting, is that the give the illusion of support, like knee wraps, but don't actually help with the lift, unlike straps. That's why the thick neoprene sleeves are great. They keep your knees warm and stay tight, but you know you could do the lift without them. However, if you want sleeves for running, those won't work too well.

I can't imagine paying 80+ for knee sleeves. Then again, I didn't imagine drooping 100+ on a powerlifting belt.

For a bit of a size comparison, I'm 5'10 and 185 and the mediums are a bitch to slide up all the way, but they fit. Large would work much better, and I'm planning on getting them when I have the spare cash.

 

[Lamel]

I did biceps on Monday and decided to try 6-8 reps per set, rather than my usual 10-12.

Oh my god, my arms are still sore two days later (hasn't happened since the first week of working out). I can do more weight. I was using dumbbells of 30 pounds in the last set and I can usually only do 22.5. Also, my biceps are visibly bigger, AND this is despite me eating like crap this week. I found out what I'm going to be doing from now on.

that's odd, I increased my reps for biceps and they started to get better. I usually do 8-10 reps.

EDIT: CAN I HAVE A FITOCRACY INVITE TOO?!

 

[Cooter]

that's odd, I increased my reps for biceps and they started to get better. I usually do 8-10 reps.

EDIT: CAN I HAVE A FITOCRACY INVITE TOO?!

12,10,8,6's or 10,8,6,4's are what I stick to. Really push yourself on that last set with something heavy.

 

[snoopen]

pm me for a fitocracy invite.

 

[Yami]

Fitocracy invites sent out! Get logging!

 

[Corky]

Hmm this might sound like an odd request but since I have no place around me to test it for myself and I do not puch much value in the google results :

Would somebody kindly post a picture of either themselves or somebody random that at the time of the picture has a a bodyfat percentage of roughly 10 % ? It would be awesome if the person was of average height as well. Thanks in advance.

Make me proud GAF.

 

[-viper-]

BUT I WANT RESULTS NOW

This is how I feel. :[

My cousin looks like a beast and he has worked out for a year. He went from skinny to absolutely fucking jacked.

Now I've been working out for a few months and I look the same.

 

[Veezy]

Hmm this might sound like an odd request but since I have no place around me to test it for myself and I do not puch much value in the google results :

Would somebody kindly post a picture of either themselves or somebody random that at the time of the picture has a a bodyfat percentage of roughly 10 % ? It would be awesome if the person was of average height as well. Thanks in advance.

Make me proud GAF.

First post on google. Dude's looking good.

 

[Corky]

First post on google. Dude's looking good.

I'm not quite sure you actually read my post, I saw that very same website and it seems like nothing more than conjecture.

I'm looking for someone who has a tested bf of around 10%. I.e tested with calipers or pod or w/e kind of equipment is used.

 

[Jason's Ultimatum]

That sounds miserable. What lifts are you hurting yourself on?

The tiny bone next to my elbow has been hurting for 3 weeks now. Not only that, but I think area where your chest and shoulder muscles meet is tender. I can feel it when doing chest.

Anyway, even when I switch to antibiotic/hormone free chicken, I'm only going to eat one instead of two a day. Eating two chicken breasts cannot be good for the body. Eating too much food everyday, especially when a lot of weightlifters eat a lot of crappy foods cannot be good for the body. It may not be hurting them now, but sooner or later it'll catch up to them.

 

[Veezy]

I'm not quite sure you actually read my post, I saw that very same website and it seems like nothing more than conjecture.

I'm looking for someone who has a tested bf of around 10%. I.e tested with calipers or pod or w/e kind of equipment is used.

Ah, well I'll see if I can get my bother in law to take some pics. He uses the bodpod here in Knoxville and is getting into competing shape and is down to sub 12%.

Jason: I had bad elbow pain after I did skull crushers and dips last week. This seemed to help. Also, this helped me with elbow pain doing shoulder presses and power cleans. Hopefully, you gym has some bands you can use. Worst case scenario, you can do some gap work on your elbow. Roll a washcloth/small towel into a tight circle, place it in the joint, and close your arm over it. It'll stretch out the soft tissue.

 

[Gvaz]

I love Fitocracy. It makes me feel bad when I can't log my details on it because of internet issues

 

[MjFrancis]

The tiny bone next to my elbow has been hurting for 3 weeks now. Not only that, but I think area where your chest and shoulder muscles meet is tender. I can feel it when doing chest.

Anyway, even when I switch to antibiotic/hormone free chicken, I'm only going to eat one instead of two a day. Eating two chicken breasts cannot be good for the body. Eating too much food everyday, especially when a lot of weightlifters eat a lot of crappy foods cannot be good for the body. It may not be hurting them now, but sooner or later it'll catch up to them.

Don't worry, I just bought 12 pounds of chicken breast to make up for this deficit.

But really, how did you come to the conclusion that two chicken breasts would be more harmful to eat a day than one? Is it harmful to eat the same thing every day at all? If antibiotics and hormones are nonstarters, is it more feasible to buy some chicks and kill 'em yourself after they're ripe? The latter is a pretty cool option given that you know what you fed your birds and plus they'll crap out delicious eggs for you to eat everyday. It's the fucking miracle food that keeps on feeding you.

 

[abuC]

Just finished day 3 of Layne Nortons program, feel great too, I'm definitley going to stick with this long term.


Today was hypertrophy, supposed to use lighter weights (60-75% of your 3-5 rep max) and focus on speed/explosion.

 

[Jason's Ultimatum]

Don't worry, I just bought 12 pounds of chicken breast to make up for this deficit.

But really, how did you come to the conclusion that two chicken breasts would be more harmful to eat a day than one? Is it harmful to eat the same thing every day at all? If antibiotics and hormones are nonstarters, is it more feasible to buy some chicks and kill 'em yourself after they're ripe? The latter is a pretty cool option given that you know what you fed your birds and plus they'll crap out delicious eggs for you to eat everyday. It's the fucking miracle food that keeps on feeding you.

Eating too much of anything isn't good. Moderation is the key. Plus, all the chicken, and protein in general you consume is bad for your liver and kidneys. Not to mention DNA mutations.

 

[parrotbeak]

As a general precaution I try not to eat too much of the same thing from the same source for too long.

But after a couple years of eating vegetables out of my garden, a neighbor gave me an article about heptachlor in Hawaii's soil. I forget if it's the same pesticide, but there's another pesticide in our water that is way above national levels. Been drinking supposedly pure lava rock filtered water from the tap all my life (and by the way anyone drinking bottled water from Hawaii, this is likely just tap water). So fuck it, if I get cancer that's how it goes.

 

[Corky]

Ah, well I'll see if I can get my bother in law to take some pics. He uses the bodpod here in Knoxville and is getting into competing shape and is down to sub 12%..

Just what I wanted, thanks a bunch in advance.

 

[ipukespiders]

Eating too much of anything isn't good. Moderation is the key. Plus, all the chicken, and protein in general you consume is bad for your liver and kidneys. Not to mention DNA mutations.

Wrong.

 

[~Kinggi~]

I need some hot tips

I have been muscle training for a while now. I drink about two large glasses of chocolate milk immediately after a workout and i have a large spinach salad and chicken dinner. I am 5'11 and weigh about 162. I have visible muscle on me but that growth has slowed down a lot. I also have a slight bit of fat on my midsection and i want to trim all that down as much as possible while building muscle.

But im not bulking up anywhere near how I would want, and i dont want to gain fat either. I sometimes do cardio right before my workouts with weights but im wondering if re-positioning that to another time of day might be better, cause it drains my energy before weights and makes it harder to execute.

So my question is would the most ideal way to achieve what i want be to do like a cardio run in the early morning when i wake up, and then when i get home from work do my muscle building?

Also, what would be an ideal thing to have for breakfast in this scenario, and would it be before or after the run? Thx.

 

[cuevas. PhD.]

I need some hot tips

I have been muscle training for a while now. I drink about two large glasses of chocolate milk immediately after a workout and i have a large spinach salad and chicken dinner. I am 5'11 and weigh about 162. I have visible muscle on me but that growth has slowed down a lot. I also have a slight bit of fat on my midsection and i want to trim all that down as much as possible while building muscle.

But im not bulking up anywhere near how I would want, and i dont want to gain fat either. I sometimes do cardio right before my workouts with weights but im wondering if re-positioning that to another time of day might be better, cause it drains my energy before weights and makes it harder to execute.

So my question is would the most ideal way to achieve what i want be to do like a cardio run in the early morning when i wake up, and then when i get home from work do my muscle building?

Also, what would be an ideal thing to have for breakfast in this scenario, and would it be before or after the run? Thx.

You need more protein most likely. Try doing your cardio after you lift. Try to eat something at least 30 minutes before you workout.

 

[reilo]

I need some hot tips

I have been muscle training for a while now. I drink about two large glasses of chocolate milk immediately after a workout and i have a large spinach salad and chicken dinner. I am 5'11 and weigh about 162. I have visible muscle on me but that growth has slowed down a lot. I also have a slight bit of fat on my midsection and i want to trim all that down as much as possible while building muscle.

But im not bulking up anywhere near how I would want, and i dont want to gain fat either. I sometimes do cardio right before my workouts with weights but im wondering if re-positioning that to another time of day might be better, cause it drains my energy before weights and makes it harder to execute.

So my question is would the most ideal way to achieve what i want be to do like a cardio run in the early morning when i wake up, and then when i get home from work do my muscle building?

Also, what would be an ideal thing to have for breakfast in this scenario, and would it be before or after the run? Thx.

Instead of drinking chocolate milk, why aren't you mixing 2 Cups of Milk +1 scoop of Chocolate Whey Protein (23g)? It's what I do. gives you a good 40g of protein per 16oz. Do that in the morning and after your workout, then make sure to eat high-protein/lean meat as your other meals. That should give you enough protein for your weight.

1 Cup (8oz) of Chocolate Milk gives you about 9g of protein. Using a 23g scoop of chocolate whey protein doubles your protein intake and you're still drinking chocolate flavored milk!

 

[SeanR1221]

Yeah, chocolate whey >>>>> Vanilla whey in milk.

 

[~Kinggi~]

Instead of drinking chocolate milk, why aren't you mixing 2 Cups of Milk +1 scoop of Chocolate Whey Protein (23g)? It's what I do. gives you a good 40g of protein per 16oz. Do that in the morning and after your workout, then make sure to eat high-protein/lean meat as your other meals. That should give you enough protein for your weight.

1 Cup (8oz) of Chocolate Milk gives you about 9g of protein. Using a 23g scoop of chocolate whey protein doubles your protein intake and you're still drinking chocolate flavored milk!

Awesome tips itt

Where does one procure choco whey protein?

 

[cuevas. PhD.]

1 Cup (8oz) of Chocolate Milk gives you about 9g of protein. Using a 23g scoop of chocolate whey protein doubles your protein intake and you're still drinking chocolate flavored milk!

He's probably going off the recent trend of people using chocolate milk as their post-workout because of the stuff to help you recover in it but they forget that you still need protein to build muscle.

 

[fredrancour]

Awesome tips itt

Where does one procure choco whey protein?

Amazon, grocery stores, most drug stores, and overpriced nutrition shops like GNC.

 

[reilo]

Awesome tips itt

Where does one procure choco whey protein?

http://www.amazon.com/dp/B003UPOK58/?tag=neogaf0e-20

Some have mentioned local stores around them that sell it for even cheaper (like $33/5lb). I can also find these at my local grocery stores (Fred Meyer) for a 2lb jug for less than $20. It really depends on where you live.

Buy some of your favorite ice cream and add in a scoop for flavor (and some sugar and a teeny little bit of protein since it's milk based).

 

[SeanR1221]

BJs sells a 5 pound bag for 35.00.

 

[reilo]

He's probably going off the recent trend of people using chocolate milk as their post-workout because of the stuff to help you recover in it but they forget that you still need protein to build muscle.

Yeah, but that's more of an advanced level thing to do once you've built enough muscle I'd imagine. It sounds like he's just beginning out and plateauing.

 

[X-Frame]

Beginners can pretty much just house any and all food they see and they'll grow pretty significantly for a couple months.

When I first started lifting my freshmen year of college, I put on 15 pounds in about 6 weeks. Needless to say, I was hooked!

I thought to myself, "Wow, if I put on this much weight in 6 weeks, I'll be 300 pounds in a couple months! Nice!"