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[Noema]

Age: 20

Height: 6'2"
Weight: Anywhere from 160-165lbs

Goal: I really just wanna put on pounds, I'm just waaaay to skinny.

Current Training Schedule: Haven't started yet
Current Training Equipment Available: Just sets of dumbbells- 25lbs- 30lbs- 35lbs- 40lbs- and 45lbs.

Comments:When I played Football(American) in high school, I actually had some mass to me. But since then, I've eaten less, and lost weight (mainly due to living on a budget). I wanna put some mass in my arms, and beef up my all around appearance. Before starting to work out again, I really wanna get my diet down first, my GF suggest that I eat a shit ton of meat and mash potatoes(starch). But I'm pretty sure I'll need to do more than just that. Since she's not living here she can no longer cook for me O___o. So I really have to make this all happen with a tight budget. Anyways, I wanna make a diet plan before I start working out, I'm willing to buy protein powders, since most people think it's essential.

For someone like you, I'd recommend Starting Strength for 4-6 months. That'll give you a solid base. After that you can continue with an intermediate strength training program if you like, or do something more focused on hypertrophy.

The OP has great info on the subject.

Beginner Routines
Full Body
I recommend this one to all beginners, but furthermore, I recommend purchasing Starting Strength (listed in the links and referenced throughout this OP). It is one of the single greatest training resources out today. It combines science AND practice, and uses concepts that have been put into work with athletes since the 70's to help novices gained muscular bodyweight and increase strength. Get your copy!

Monday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15

Wednesday
Squat - 3 sets of 5
Overhead Press - 3 sets of 5
Power Cleans - 5 sets of 3
Abdominal work

Friday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlift - 1 set of 5
Bent Over Rows - 3 set of 5
Arm work, if desired

This routine will get you great gains, provided you are eating well. More often than not, your diet is going to dictate your gains, unless you just gain mass easily (fuck you). The only change that I can recommend is reducing the deadlift to a once-a-week lift once it plateaus/ becomes to affect your recovery and other lifts.

 

[Mully]

Went to the orthopedist last Monday and my hamstring tear was just a bad pull. Surprisingly though, my hammy has gained most of it's strength and ROM back in under a week.

I'm still shutting everything down until Monday, and going 50% at practice tomorrow morning. Anyone have any tips on how to lift the few weeks after a hamstring pull?

 

[grumble]

Age: 20

Height: 6'2"
Weight: Anywhere from 160-165lbs

Goal: I really just wanna put on pounds, I'm just waaaay to skinny.

Current Training Schedule: Haven't started yet
Current Training Equipment Available: Just sets of dumbbells- 25lbs- 30lbs- 35lbs- 40lbs- and 45lbs.

Comments:When I played Football(American) in high school, I actually had some mass to me. But since then, I've eaten less, and lost weight (mainly due to living on a budget). I wanna put some mass in my arms, and beef up my all around appearance. Before starting to work out again, I really wanna get my diet down first, my GF suggest that I eat a shit ton of meat and mash potatoes(starch). But I'm pretty sure I'll need to do more than just that. Since she's not living here she can no longer cook for me O___o. So I really have to make this all happen with a tight budget. Anyways, I wanna make a diet plan before I start working out, I'm willing to buy protein powders, since most people think it's essential.

Well you don't need protein powders, though they're convenient.

Top foods for gaining healthy weight cheaply (assuming you exercise):

Milk
Eggs
Ground meat
Beans
Rice
Pasta
Trail mix

Example diet:

Morning: three eggs, bacon and two tall glasses milk

Snack: trail mix

Lunch: hamburger, milk, salad

Snack: trail mix

Dinner: pasta with ground beef tomato sauce, milk. Or make chili, sloppy joes, whatever.

Total calories combined with weightlifting and some conditioning work will have you at a healthy weight in no time. Lots of protein too.

 

[Spinluck]

For someone like you, I'd recommend Starting Strength for 4-6 months. That'll give you a solid base. After that you can continue with an intermediate strength training program if you like, or do something more focused on hypertrophy.

The OP has great info on the subject.

Well you don't need protein powders, though they're convenient.

Top foods for gaining healthy weight cheaply (assuming you exercise):

Milk
Eggs
Ground meat
Beans
Rice
Pasta
Trail mix

Example diet:

Morning: three eggs, bacon and two tall glasses milk

Snack: trail mix

Lunch: hamburger, milk, salad

Snack: trail mix

Dinner: pasta with ground beef tomato sauce, milk. Or make chili, sloppy joes, whatever.

Total calories combined with weightlifting and some conditioning work will have you at a healthy weight in no time. Lots of protein too.

Thank guys, really appreciate it. I'll take as much of this info as I can. I'll report back once I'm on the cycle.

 

[A More Normal Bird]

Oh dear guys... someone made a fitness related thread. Hold onto your seats boys.

Yeah..... staying out of there.

If this thread wasn't filled terrible barbell obsessed bullies you wouldn't have anything to fear. Actually, as a relative unknown with no reputation to speak of I might wade in to that thread. It's interesting how this forum holds a strong "rationality first" perspective even when dealing with things such as people's deeply held religious beliefs but the fitness thread of all things gets a bad reputation for trying to be as credible a resource as possible. It's a phenomenon replicated across society and I don't think I'll ever fully comprehend it or get over the bafflement it induces in me.

 

[Petrie]

If this thread wasn't filled terrible barbell obsessed bullies you wouldn't have anything to fear. Actually, as a relative unknown with no reputation to speak of I might wade in to that thread. It's interesting how this forum holds a strong "rationality first" perspective even when dealing with things such as people's deeply held religious beliefs but the fitness thread of all things gets a bad reputation for trying to be as credible a resource as possible. It's a phenomenon replicated across society and I don't think I'll ever fully comprehend it or get over the bafflement it induces in me.

People don't want to hear that getting fit requires hard work. Hearing you'll have to lift heavy weights or run hard to get what you want isn't what people want to hear, so we get a bad "rep" for telling it like it is.

 

[kylej]

petition to rename this thread Barbell Bullies |OT4|

 

[MjFrancis]

OT5 will have that covered for you in a few month's time.

 

[Brolic Gaoler]

People don't want to hear that getting fit requires hard work. Hearing you'll have to lift heavy weights or run hard to get what you want isn't what people want to hear, so we get a bad "rep" for telling it like it is.

Work? Pffft, dude I drink chocolate milk and play COD all day, why do you think I deadlift over 500lbs? Work? What's that?

petition to rename this thread Barbell Bullies |OT4|

FitGAF |OT4| Barbell Bullies, brotein, and yoga pants; no pussies allowed.


You're welcome.

 

[Petrie]

Loving 5/3/1 BBB for chest. Put up 215 x 9 today. Felt awesome, with a spotter could've hit another rep or 2.

Chest getting swole!

 

[MjFrancis]

FitGAF |OT4| Barbell Bullies, brotein, and yoga pants; no pussies allowed.

How do you get yoga pants without...

nevermind.

 

[Brolic Gaoler]

How do you get yoga pants without...

nevermind.

Inside looking out my friend, inside looking out.

Also

http://1.bp.blogspot.com/-fk7cfMiznSM/UIhl-MReqsI/AAAAAAAAAEc/KxljqKbiH78/s1600/photo+1.JPG

Edit: Linked instead NSFW

 

[Noema]

http://1.bp.blogspot.com/-fk7cfMiznSM/UIhl-MReqsI/AAAAAAAAAEc/KxljqKbiH78/s1600/photo+1.JPG

 

[blackflag]

Well you don't need protein powders, though they're convenient.

Top foods for gaining healthy weight cheaply (assuming you exercise):

Milk
Eggs
Ground meat
Beans
Rice
Pasta
Trail mix

Example diet:

Morning: three eggs, bacon and two tall glasses milk

Snack: trail mix

Lunch: hamburger, milk, salad

Snack: trail mix

Dinner: pasta with ground beef tomato sauce, milk. Or make chili, sloppy joes, whatever.

Total calories combined with weightlifting and some conditioning work will have you at a healthy weight in no time. Lots of protein too.

And not a vegetable was seen that day. Lol I like it.

 

[Noema]

And not a vegetable was seen that day. Lol I like it.

Vegetables aren't food.

Vegetables are what food eats.

 

[MjFrancis]

Food.

 

[LogicStep]

Do you guys have any tips to make dieting easier? Not really dieting but just changing the way I eat for the better. I want to lower my body fat, I'm doing my cardio, that part isn't hard. Hard is not eating crap that's not good for me. I can get up in the morning and have a lean breakfast and lunch but then by night time I get cravings and 90% of the time I fuck up any good I did with the breakfast or lunch and pig out.

This is seriously hard and frustrating.

Edit: ^what is all of that stuff? Do you prepare all the food to be ready to go for a whole week or something?

 

[Tashi]

Food.

What's in all that?

 

[Cudder]

Do you guys have any tips to make dieting easier? Not really dieting but just changing the way I eat for the better. I want to lower my body fat, I'm doing my cardio, that part isn't hard. Hard is not eating crap that's not good for me. I can get up in the morning and have a lean breakfast and lunch but then by night time I get cravings and 90% of the time I fuck up any good I did with the breakfast or lunch and pig out.

This is seriously hard and frustrating.

I know what you mean. To be honest it should be pretty easy to cut out fast food and stuff, at least it was for me. As for nighttime, if you tend to stay up late like myself, you're fucked. You're always going to want to stuff your face before you bed if you stay up past 12:30am or so, for myself anyway. The trick is to go to bed while you're still content food wise. Or if you do get hungry just eat apples and shit.

 

[Brolic Gaoler]

What's in all that?

Meat, looks like he hit up the butcher. My deep freezer looks the same. It's all pork and chicken though.

 

[LogicStep]

I know what you mean. To be honest it should be pretty easy to cut out fast food and stuff, at least it was for me. As for nighttime, if you tend to stay up late like myself, you're fucked. You're always going to want to stuff your face before you bed if you stay up past 12:30am or so, for myself anyway. The trick is to go to bed while you're still content food wise. Or if you do get hungry just eat apples and shit.

Yeah, going to bed early isn't gonna be possible lol. I just can't go to bed early

 

[Cudder]

Yeah, going to bed early isn't gonna be possible lol. I just can't go to bed early

Try harder, the extra sleep not only will help with your dieting but also your muscle gains too. Sleep is good, mayne.

 

[Petrie]

Yeah, going to bed early isn't gonna be possible lol. I just can't go to bed early

Sounds like you simply aren't committed enough then, as that's a pretty weak excuse.

We don't like the word "can't" here.

 

[MrToughPants]

I've never slept much, 6-7 hours on weekdays and 7-8 on weekends. Just eat more.

"my suggestion would be to sleep faster"

 

[Anbokr]

Yeah my one workout weakness is sleep. I work best late at night, and I have morning classes, so I usually average 6-8 hours of sleep .

 

[despire]

Vegetables aren't food.

Vegetables are what food eats.

This is brilliant. Gotta remember this

Spoiler

I eat my veggies though

 

[Tashi]

Meat, looks like he hit up the butcher. My deep freezer looks the same. It's all pork and chicken though.

I would love all that and have it be chicken. Damn.

 

[MjFrancis]

Meat, looks like he hit up the butcher. My deep freezer looks the same. It's all pork and chicken though.

Right on the money. That's literally half a cow's worth of meat (including the freezer door not pictured), a few whole chickens and a couple bags of chicken breasts. And half a bottle of vodka.

Food!

Though that's not to discount vegetables. I never eat enough, but I try to get a generous helping in every day. Since it's getting colder the salads are making way for the stews.

 

[X-Frame]

Right on the money. That's literally half a cow's worth of meat (including the freezer door not pictured), a few whole chickens and a couple bags of chicken breasts. And half a bottle of vodka.

Food!

Though that's not to discount vegetables. I never eat enough, but I try to get a generous helping in every day. Since it's getting colder the salads are making way for the stews.

Awesome picture!

Where'd you go to get all of that? A farm? Farmer's market? Or just a store?

 

[MrToughPants]

Right on the money. That's literally half a cow's worth of meat (including the freezer door not pictured), a few whole chickens and a couple bags of chicken breasts. And half a bottle of vodka.

Food!

Though that's not to discount vegetables. I never eat enough, but I try to get a generous helping in every day. Since it's getting colder the salads are making way for the stews.

We got about 1/4 of a cow this year. Our beef stash is starting to run low but we have enough chicken to last a while with 20+ whole chickens, 8+ packs of chicken breast and some thighs, wings etc.

 

[blackflag]

Food.

Mirin. I just broke up with my wife and moved into a nice apt. The fridge/freezer was too small so I just bought a freezer to store all my meat......and ice cream.

 

[balddemon]

fuckkkk my pec still hurts. pretty sure i strained/pulled it 2 thursdays ago playing basketball, but i haven't given it more than like 2 days in a row to rest. i don't wanna take too many days off the gym or basketball though i'm not consistent enough when i'm healthy

 

[MjFrancis]

Awesome picture!

Where'd you go to get all of that? A farm? Farmer's market? Or just a store?

For the past few years a cow from the in-law's goes to the butcher and all we have to do is pay to get it cut. Cheap homegrown beef, practically from my backyard. It's split with my wife's sister and everyone's happy.

We got about 1/4 of a cow this year. Our beef stash is starting to run low but we have enough chicken to last a while with 20+ whole chickens, 8+ packs of chicken breast and some thighs, wings etc.

I would love to have more chicken like you do, but nearly free beef is a deal I can't pass up. Anyways I get more bulgogi beef (though less teriyaki chicken) this way.

 

[MrOogieBoogie]

This is the most manly gym ever.

 

[Imm0rt4l]

That's some mad max shit.

 

[Victarion]

Age: 22
Height: 182m
Weight: 60~ kg
Goal: I wanna gain some weights, my face and arms are really skinny.

Current Training Schedule: every now and then I go to our building's gym and do some stuff that I have know idea about lol
Current Training Equipment Available: Treadmills, set of dumbbells, and one of these:

 

[Rinoa]

This is the most manly gym ever.

Goddamn, and I used to think the 300 workout was rough, it's all indoors and cushy.
http://www.youtube.com/watch?v=Stp0sgYGXHc

 

[Puddles]

Good results lately. I got my bench press up to 3x5 145lbs. I crossed the 135 barrier last week, and it felt great. I feel like I actually belong in the gym now that I'm benching with a 45lb plate on each side and not fucking around with some combination of lower weights. When I started, I was benching 95lbs. Yes, seriously. I was benching the bar and a 25 plate on each side. I felt weak as fuck, especially seeing the dudes with 2+ 45 plates on each side.

My goal is to get that up to 185lbs, which is just a few pounds more than what I weigh right now. After that I'd like to cross the 200lb barrier, which I haven't done since high school.

I can do sets of five pull-ups now. Back in October, I could only do one. I noticed my lats standing out more last night.

Over the past week, I've had three separate people tell me that I'm looking fit. It's a good feeling, since I've only been at this for about six weeks. In six months, hopefully I'll have some real gains.

 

[Swag]

Finally going to be heading back to the gym this week, slacked off for way too long, feels terrible that I haven't been in there for a month.

 

[L0st Id3ntity]

Starting Strength is still working great for me, I did 255lbs 3x5 squats today and 275 1x5 deadlifts.

Never squatted or deadlifted before February 2012, I've been adding 1 kilo each session for the past months after a summer break.

I can definitely see myself squatting and deadlifting much much more if I keep at it, I know it's in me, bench press though I'm not so enthusiastic about.

 

[mooooose]

lol i love people who say they were benching "just" 95 pounds. when i started i was benching 65 to 75 pounds for 8 reps. i didnt hit 95 pounds for like two months.

 

[Cudder]

Good results lately. I got my bench press up to 3x5 145lbs. I crossed the 135 barrier last week, and it felt great. I feel like I actually belong in the gym now that I'm benching with a 45lb plate on each side and not fucking around with some combination of lower weights. When I started, I was benching 95lbs. Yes, seriously. I was benching the bar and a 25 plate on each side. I felt weak as fuck, especially seeing the dudes with 2+ 45 plates on each side.

My goal is to get that up to 185lbs, which is just a few pounds more than what I weigh right now. After that I'd like to cross the 200lb barrier, which I haven't done since high school.

I can do sets of five pull-ups now. Back in October, I could only do one. I noticed my lats standing out more last night.

Over the past week, I've had three separate people tell me that I'm looking fit. It's a good feeling, since I've only been at this for about six weeks. In six months, hopefully I'll have some real gains.

Good that you're improving, but stop comparing yourself to others in the gym. You will get there eventually.

 

[kylej]

Good results lately. I got my bench press up to 3x5 145lbs. I crossed the 135 barrier last week, and it felt great. I feel like I actually belong in the gym now that I'm benching with a 45lb plate on each side and not fucking around with some combination of lower weights. When I started, I was benching 95lbs. Yes, seriously. I was benching the bar and a 25 plate on each side. I felt weak as fuck, especially seeing the dudes with 2+ 45 plates on each side.

When I started I could barely bench the bar. Weight's all relative. Good work.

 

[Addi]

Hey fitness-gaf! I'm joining this thread

Age: 24
Height: 6"3/191cm
Weight: 185/84kg

Goal: I was training parkour between 2004-2010 and I want to return to that. Because of little training knowledge beforehand, I injured my knees (stupid 16 year-old version of me!). I began training more at the gym, but because of my knees I wasn't able to train my legs as much as my upper body. Now I'm able to do deadlifts and squats without any pain (and if there is, I don't push it) and I want to add mass and gain strength. A rule of thumb within parkour is that one should be able to squat 2,5-3 times ones bodyweight to be able to do drops that are 2-3 meters high. I can only do squats 1,5 times my weight. Because of my knees I will stay away from big drops anyway, but it would be nice to be able to do parkour without any pain/aggravating my injury. The last years I have been training mostly just to be fit and healthy, not doing any parkour-specific training. At my peak I was able to do pull-ups with 35kg added (77 pounds) and muscle-ups with weight wests. I'm far from that now and I want to be able to do it again.

Other than that I'm aiming at having the most beautiful body I can get. Kind of douchy I know I am aware of the health benefits of training and so on, but It's kind of fun to be able to sculpt my body the way I want to Because of the aforementioned training, my chest is not as developed as my back, and my legs are a bit small compared to my upper body, but I am noticing small gains. I'm not trying to get really big, I'd rather have a ripped "hollywood-look".

I am not asking for any particular advice right now, just wanted to introduce myself. I have studied personal training a bit (wasn't really my thing for a job, but it was interesting to learn about training) and I know some "alternative" bodyweight and kettlebell stuff. I hope to be able to contribute to this thread.

 

[Man]

Some small progress report I guess. Got a first beach photo this year:

Usually my abs show clearly but this image was taken shortly after devouring three hamburgers off the barbie (and I guess, a fully relaxed pose).
I believe I'm down to 11% body fat now @ 66.6KG (146.5 lbs). Was 13.1% bf on last report (DEXA scan) and I was 1.5KG heavier then.
Was 72-73KG in August.

 

[despire]

Second RPT style workout today. Did squats and the press.

I did the last set of squats without a belt since it was semi-light but holy shit did it feel awkward. I like having a belt to push my abs against. Felt like contracting my core was pretty impossible without the belt or at least I didn't feel the tension the same way.

Also does anyone else fatigue their quads way more than their arms/shoulders with the press? Since the day I started pressing it's always my quads that are sore and tired after a heavy set of pressing, not my arms. Guess I'm just contracting my quads that hard..

 

[kylej]

Where do you guys buy winter jackets/outerwear? Or do you just size up? T-shirts and polos are one thing, I get them baggy and kinda tuck in the excess material around the belly.

I can't find any coats that allow me to reach forward or move my arms around though, it's driving me crazy.

 

[OG Kush]

Was on a cut for a while, got to a really good weight but still no abs (except under certain lighting conditions ), but since Uni started I've said fuck and started bulking for the first time in my life. At the end of the day it wasn't worth what I was doing just to get a stupid six pack? I missed out on so many strength gains because of it. Now my plan is to bulk till about Feb, then March April and May on the cut getting ready for summer. Hopefully I don't get too fat on the bulk (i wanted to keep it clean but at Uni its fucking hard to do a clean bulk!), and 3 months will be enough for the summer cut.

 

[FallingEdge]

Can I get a link to this other fitness thread?

 

[Futureman]

any suggestions for $50 running shoes?

I really like these a lot:
http://www.dickssportinggoods.com/product/index.jsp?productId=12535892&lmdn=Brand&cp=4413987.4417989

and they are $80 today from Dicks.... but I think I'd rather save ~$30 and just get something that is ugly but functional.