quote:

Originally posted by DormantCulture Thanx for the advice guys, definately gonna help. Can u guys give me some examples of what foods to eat/abstain (eg. boiled chicken) ??? BTW I know I am very skinny, I have a high Metabolism as I played soccer from 8 till about 17, and training for that sport is a full body work out. And true When I used to train before, I do gain muscle before fat. On the supplement side, any recommendations ?? I used to use creatine, but I felt it never really helped me much as I was training with some sick bastards that use to reduce me to tears !!! Thanx guys

steak.

1. do not train every day. ur body needs to rest and let the muscles grow. by training every day you are only fucking ur muscles up.
2. eat about 5-6 time a day, healthy food.

like

breakfast = protein drink w/banana + some oatmeal w/ cornflakes

dunnowhattocallthismeal,but between breakfast and lunch = protein drink w/banana

lunch = 4 - 6 slices of wholemeal bread (with some sorf of fish (mackerel with tomatoes or tuna)

dunnowhattocallthismeal,but between breakfast and dinner = protein drink or just some banana/other fruits

dinner = something of this: boiled potatoes/pastachicken/some sort of fish + lots of vegetables

supper = slices of bread with some sort of fish/liver patè or protein drink

drink LOTS of water, stay away from soda(coke,fanta etc) and dont drink too much alcohol in the weekends either.

but have in mind:

only eat this much if you train seriously, from 3-4 times pr week.

if you dont train seriously , the only thing you will achieve is unwanted weight, because of your high intake of food. by eating this kind of food, your combustion will also become very high (look at it as a good thing hehe)

and once every week, chill out and eat some "unhealthy" food, like a pizza/burger etc
just so you get some difference

there is no secret

what goes in minus what comes out = weight gain

the fact that you want to gain muscle and not fat is not that important if you train constantly.

Therefore eat like crazy and train like crazy. any fat you accumulate is actually easy to eliminate by doing cardiovascular training like crazy later.

The more you weigh, the more you lift and therefore the more you gain muscle bulk. don't worry if you don't look cut initially as this is easily solved.

quote:

Originally posted by dr me don't worry if you don't look cut initially as this is easily solved.

Yea, just walk around looking like a "Juicehead".
You'll be fine.

There's so much mixed advice here, but the fact of the matter is you have to find out what is best for you. You're the one that has to experiment. Everybody is different. I'll just give some adive from what I did. I gained 30 lbs this way. People were thiniking I was taking steroids. Im currently going to go on this plan again. I want to see if I can hit 220lbs.

I worked out everyday! Everyday was pretty much a heavy day( I mean heavy, sometimes just partial reps) for about 3 to 4 weeks. Then I'd switch to going for reps instead of weight for about 1-2 weeks. Stick to the basic movements. I had a 3 day cycle. I made sure each day there was a powerlifting excersise. Bench one day, Deadlifts the next(deadlifts may be done only once a week,since lower back takes forever to recupurate), and Squats for the other.

As for Diet, I ate so much but strictly good food. No more bs of increasing this or that. Increas everything! Eat a lot of protein from chicken and meat or tuna( I ate at least 1.7lbs of meat a day). Don't be afraid to eat pasta,patatoes or rice. You need the carbs for strength. Just make sure you eat realfoods. No candy, no presarvatives, lots of vegetables, or you will start gaining a belly.

And I can't stress these 2 important things.
1-make sure you get enough rest. At least 9 hours sleep everyday. Don't party to much.
2-be sure after your workout imediatly to take in 40-60 grams of sugar. I used to get home and eat 3-4 yogurts.

Also like I said, monitor yourself and see what works best for you.
Good luck !

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