I like fitness, ask me anything

[Chee-Hu]

Originally Posted by subwaynm

Try working your Chest with Dumbell Presses. This way each side of your Chest will have to adjust to pulling it's own share of the exercise and hence have to get stronger and Bigger.

Also for a final Burn of the Chest Standing Cable Fly's. Sets of 10 Reps. Feel the Burn

Awesome suggestions. I prefer dumbbells and push more with them for some reason.

[zenki_levin]

Originally Posted by Vincenttam

I hate to burst your bubble but eating lol. So you have high metabolism, so do I. The fix? Eat more, lower meal size and increase meal timing. Don't have a breakfast, lunch and dinner. Change it to meal 1-7. Awhile back i hit a plateu and was unable to gain weight past 200 (about 2 years ago) thats when i increased meal frequency. I ate 6-7 times a day, even when it was 3am i would go downstairs and microwave some rice and chicken.

There are three body types and i would assume you're more close to a ectomorph. High metabolism, tall, and hard weight gainer.


Unfortunately for you, your strategy on gaining weight is very little to no cardio. You have to increase your food intake even to a point were it feels like a chore.

Fortunately ectomorphs have stronger and thicker bones. They tend to be naturally stronger in the gym and they can allow more cheating in their diet.

This. Can't gain weight, eat more. I was extremely skinny for most of my life, like stickfigure thin. I red alot of threads on bodybuilding sites and put together an nutrition plan and workout routine and i eventually started gaining weight.

Originally Posted by Vincenttam

What I've notice (aspecially at the 24 hour i go to) All you really need to become a pt is a cpr licence, and a pt licence which the gym usually pays for. Most of the guys here have some amazing looking degree in health and stuff like that but what they make you do in the gym is literally by the book. And when i say by the book, it's like one of those infomercial exercise videos from the 70s.

Alot of pt's also discourage use of free weights and actually recommend machines. You're going to build more muscle and faster with compounds than any machine will ever do.

[Vincenttam]

Originally Posted by Zaku

There's a lot of tips and stuff for people to turn fat into muscle and the likes, but what I want to know is if your a small guy who wants to get bigger where to start? And don't say eating because that doesn't always work for people with super high metabolism. Got any thoughts or advice on that?

I'm recovering from sickness so I lost a lot of weight from it I'm 5'11 and only 126 lbs

Thanks for posting this thread

Heres my log of what i eat everyday; just to show you how much i have to eat to "Lose" weight." Now imagine how much i have to eat to gain weight.
http://www.myfitnesspal.com/food/diary/vincenttam

[Kelbyat07]

Bulking food? I like to eat out as well.

[Vincenttam]

Originally Posted by Kelbyat07

Bulking food? I like to eat out as well.

Thats an easy one. Depends if you're bulking clean or dirty. If it's clean most dennys, ihop, and diners serve nice boring foods like chicken breast and brown rice. Of course when you eat out, you're typically spending an extra 100% of food with the pros being convenience. My favorite bulking foods are usually the boring ones anyways. Chicken breasts with some (pepper, salt, garlic, onion powder, Cayene pepper and a bit of lemon.) Fire that up on my grill with a side of a bake potato and probably some greens; if i want to do my mom some justice lol. I've noticed i get really gassy if i eat beef/pork after my whey shake after the gym so i stick to check late at night. If you want some quick and delicious beef cuts go with the skirt steak. It's a bit on the fatty side but taste great. That or you can always go with lean ground beef. Prep if not all but most of your food with olive oil, great great fats in that. Peanut butter is a drug so be careful on that one. Peanuts, almonds on the side for snacks help a little but you won't need it much on a bulk. I prefer those on a cut, keeps you less hungry longer. But I'll be dead honest because I'm human too, my favorite dirty bulking food is..



Alberto's super fries. Get some Pico de gallo. You got your carbs, protein, and fats. Of course the whole thing will run you anywhere between 1500-2200 calories, i usually eat it in one sitting. Post workout meal of course. I try not to dirty bulk as much as i used to because i gain fat really really fast. I'll probably get "something" like my super fries above 3-4 times a week. But usually i enjoy grilling my food, have a bbq why not use it.

[SoCal909]

i could help you guys out as well, and i come from the fatty end. i used to be 245lbs. my lowest point was 169lbs after a crazy diet.

5'11''
205lbs
22yrs

315x4 bench
405x5 box squat
405x3 deadlift (don't really do 'em a whole lot...might want to hit 500lbs this yr we'll see I'm cuttin right now...)

here's a back pic from a few months ago

[h4nh]

How do I get big?

[Kelbyat07]

Originally Posted by h4nh

How do I get big?

Watch fitness youtube videos by Hanh. I heard he was ok.

[SoCal909]

Originally Posted by h4nh

How do I get big?

Invest in protein powder, my personal favorite is Dymatize Elite Whey. Easy ass gainer shake -

50g protein powder
80g oats
1tbsp Macadamia Nut Oil (or any fat you prefer, peanut/almond butter etc)
1-2 cups milk
(maybe a banana or 2?)

blend that shit up, easy calories & very clean

your diet depends on your weight/training experience/daily activity level etc.

i prefer to have at least 1g protein/lb of bodyweight, more of the time 1.25-1.5g

a really easy diet could be

meal 1: ^that shake
meal 2: 8oz lean meat (chicken, turkey, white fish, etc) + carb source (rice, oats, etc) 50-70g (depends on bodyweight)
meal 3: ^that shake
meal 4: 8oz fatty meat (beef, salmon, etc) + carb source
meal 5: ^that shake

vegetables you can have as much as you want but i'm not a fan lol. that's just the kind of foods i eat. there are a lot of different sources for fats/carbs etc but i only listed the ones i like to eat...

just throwing in a shake like that 1-2 times a day should help you pack on some mass (if you workout)

for youtube, i like Bios3training http://www.youtube.com/user/bios3training/videos but he is for the more....hardcore crowd lol.

some good websites: bodybuilding.com, getbig.com, rxmuscle.com


also, don't fall into the supplement trap. the only supps that i take are protein powder, vitamin A, vitamin D3, and vitamin C, and a pre-workout (i like neurocore, tried like all of them). don't take "test boosters" they are all bullshit, unless you take a pro-hormone (which there are a lot of fake ones out there as well)

[h4nh]

Originally Posted by SoCal909

Invest in protein powder, my personal favorite is Dymatize Elite Whey. Easy ass gainer shake -

50g protein powder
80g oats
1tbsp Macadamia Nut Oil (or any fat you prefer, peanut/almond butter etc)
1-2 cups milk
(maybe a banana or 2?)

blend that shit up, easy calories & very clean

your diet depends on your weight/training experience/daily activity level etc.

i prefer to have at least 1g protein/lb of bodyweight, more of the time 1.25-1.5g

a really easy diet could be

meal 1: ^that shake
meal 2: 8oz lean meat (chicken, turkey, white fish, etc) + carb source (rice, oats, etc) 50-70g (depends on bodyweight)
meal 3: ^that shake
meal 4: 8oz fatty meat (beef, salmon, etc) + carb source
meal 5: ^that shake

vegetables you can have as much as you want but i'm not a fan lol. that's just the kind of foods i eat. there are a lot of different sources for fats/carbs etc but i only listed the ones i like to eat...

just throwing in a shake like that 1-2 times a day should help you pack on some mass (if you workout)

That's a lot of shakes. Do I buy shake weights?

[SoCal909]

sorry for threadjack btw lol but i was thinking of making the same type of thread the other day as well, might as well post in yours!

[SoCal909]

Originally Posted by h4nh

That's a lot of shakes. Do I buy shake weights?

Yes shake weights for maximum strength


lol fuck you for trolling, but i had like over 8k posts on bb.com before i got banned (fuck the misc lol) and people would actually ask questions like that

[h4nh]

Originally Posted by SoCal909

Yes shake weights for maximum strength


lol fuck you for trolling, but i had like over 8k posts on bb.com before i got banned (fuck the misc lol) and people would actually ask questions like that

you have two not even real meals and 3 protein shakes.. no wonder you got banned.

[Chocko]

Originally Posted by h4nh

How do I get big?

To get big you need to lift big weights.

Look for jnguyenET on youtube. She benches 500.