Diet Control and Fitness Tips

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musab

Proficient
Nov 4, 2009
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karachi
i really wanna gain mass, im 5'8" and 50 kg (for more than 2 years :( )
i restarted workout (which was never properly started :p)
today was second day.
here what i worked out today

1. 15 pushups
2. butterfly (18, 24 and 30 kg) (15 reps/set)
3. pull down behind the neck (12, 18, 24 kg) (15 reps/set)
4. bench press (12, 16, 20 kg) (15,12 and 8 reps)
6. biceps curl (4,6,6 kg) (3 sets of 10)
7. barbell curl(2, 4, 6 kg) (2 sets of 15 and one set of 10)
8. shoulder exercise (raising dumbbells from shoulder to head) idk what it is called :D
9. triceps push down (12, 18, 18 kg) (2 sets of 15 and 1 set of 10)
10. 15 pushups

diet is not very proper but breakfast is proper which i do after workout

breakfast includes 3 pancakes with butter and maple syrup :p and a cup of milkshake ( overall more than 800 calories)

any suggestions???
 
Joker

Joker

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Dec 3, 2008
535
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Germany
musab said:
i really wanna gain mass, im 5'8" and 50 kg (for more than 2 years :( )
i restarted workout (which was never properly started :p)
today was second day.
here what i worked out today

1. 15 pushups
2. butterfly (18, 24 and 30 kg) (15 reps/set)
3. pull down behind the neck (12, 18, 24 kg) (15 reps/set)
4. bench press (12, 16, 20 kg) (15,12 and 8 reps)
6. biceps curl (4,6,6 kg) (3 sets of 10)
7. barbell curl(2, 4, 6 kg) (2 sets of 15 and one set of 10)
8. shoulder exercise (raising dumbbells from shoulder to head) idk what it is called :D
9. triceps push down (12, 18, 18 kg) (2 sets of 15 and 1 set of 10)
10. 15 pushups

diet is not very proper but breakfast is proper which i do after workout

breakfast includes 3 pancakes with butter and maple syrup :p and a cup of milkshake ( overall more than 800 calories)

any suggestions???
Click to expand...
if you are 5'8" and 50kgs then u really need to increase your mass. how much carbs do u take per day ? your exercise wont do anything if you are not eating properly and no that breakfast doesnt count as proper(doesnt have any combination of carbs/proteins)..

now i assume you workout in the morning, what u do is take oatmeals half an hour before your workout(one bowl of oatmeals in milk) and then go for workout.. now look for beginners workout routine which i posted in the beginning of this thread..if you cant, lemme know ill post a routine for you..

now when you come back from workout, your body is in serious need of protein because of all the muscle damage that has been done during the workout. take 3-4 boiled eggs(throw away the yolk, just take whites) with some bran bread and u can have tea if u like.

at noon, take a bran bread sandwich which has chicken in it, a chicken breast piece would be nice, after 2-3 hours, take some fresh green vegies. u take atleast 5 meals per day containing enough carbs/proteins to help you gain muscle mass.

if you cannot eat properly, u should better even leave the workout coz its not worth it trust me u will wast your time and money both..

Vielen Dank,
 
M

musab

Proficient
Nov 4, 2009
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i found beginners workout... so for how long should i do mix exercise???

can't i eat whole egg including yolk??

noon meal and dinner must be salan roti for me (house rules :p) 2 roti each meal...
 
M

musab

Proficient
Nov 4, 2009
898
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because of your guide i didn't go gym today...
i did workout 4 consecutive days, but read about alternate days so....
 
Last edited:
Joker

Joker

PG Xtreme
Dec 3, 2008
535
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21
Germany
musab said:
i found beginners workout... so for how long should i do mix exercise???

can't i eat whole egg including yolk??

noon meal and dinner must be salan roti for me (house rules :p) 2 roti each meal...
Click to expand...
u should stick to mix workout until u feel used to it or until u feel like your muscles are used to the concept of working out, mix exercise isnt a bad thing, ull find even very big builders who mix it up, even i do mix exercises.

as for the yolk, i wouldnt recommend eating so many egg yolk, because of the hot weather of khi and also because it contains cholestrol.
 
G

gamer11

Well-known member
Sep 13, 2012
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[MENTION=8044]Joker[/MENTION]
seems i wont get a reply from u unless i post in this thread :p
 
Joker

Joker

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Dec 3, 2008
535
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Germany
its not only about eating junk food.. what u have to realise is that your metabolism is slow, thats why your body stores too much fat. so u gotta have a proper protein intake (comes in the form of egg whites, chicken, fish,cottage cheese etc). and u gotta take proper carbs to give u energy(sweet potato,oats etc). take some carbs before working out,then u will have energy during your workout.

also, u cannot avoid the pain, its normal. its because u havent ever used those muscles in a long time, so once u started using them they get sore. u said u dont eat too much junk food, but what about custard ? u wont lose fat like this man trust me, if u go out and lets say burn 300cals and come back and eat 3 times that, then its a waste of your time too.. u wont see any difference.

if u feel hungry in the middle, try chewing some green vegies. that will be good. eat some fruits(stay away from mango)

lemme know if u got more questions..
 
AbbY

AbbY

Administrator
ADMIN
Nov 20, 2008
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[MENTION=8044]Joker[/MENTION]: I know I kept bothering you for about two years now but this is when I actually start haha.

Right.

5'4'' ; 157lbs; 32-33'' waist (well, my 31'' jean is feeling a bit tight these days.. I'd have to get a tape measure and check for sure what the exact waist is).

I go either early, 7/8am or late 6/7pm. I'm not free 9am to 5pm so can't go between that. Usually I prefer the afternoon time, but, if there's any real benefit of the early time I can manage. Gym + Swimming. I can't do without the latter.


What do you suggest? Cardio only till I get to a certain weight, or, cardio + weight. If the latter, then what body portions etc (Personally, I feel my theighs and legs in general have a lot of fat. The stomach portion has a thick layer of fat that I can 'pinch' too, although it's not bulging out like the 'fat, fat people'.

Also, if muscle building, then what machines etc, and more importantly, what weight to start with?

Lastly, diet. What to eat, when to eat? Should I maintain what I'm eating usually (i.e roti/chawal salan etc) and reduce it to several meals + increase protein (I consume about 3-4 egg whites in a day without the yolk. 1/2 in the morning, 3 if I go to the gym early, and 2-3 in the afternoon before going to the gym). Or, should I totally eradicate these salans and roti/chawal and have a lot of protein + brown bread + vege's + fruits etc?

- - - Updated - - -

Oh, also, in cardio, currently I'm using the treadmill, elliptical trainer and cycle. Anything else that can/should be done?

- - - Updated - - -

Oh, also, in cardio, currently I'm using the treadmill, elliptical trainer and cycle. Anything else that can/should be done?
 
hasanJ

hasanJ

Expert
Nov 24, 2007
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Karachi
AbbY said:
5'4'' ; 157lbs; 32-33'' waist (well, my 31'' jean is feeling a bit tight these days.. I'd have to get a tape measure and check for sure what the exact waist is).
Click to expand...
Seriously? o_O
32inch is a very small waist for 71KG of fatty weight no?
 
Joker

Joker

PG Xtreme
Dec 3, 2008
535
0
21
Germany
AbbY said:
@Joker: I know I kept bothering you for about two years now but this is when I actually start haha.

Right.

5'4'' ; 157lbs; 32-33'' waist (well, my 31'' jean is feeling a bit tight these days.. I'd have to get a tape measure and check for sure what the exact waist is).

I go either early, 7/8am or late 6/7pm. I'm not free 9am to 5pm so can't go between that. Usually I prefer the afternoon time, but, if there's any real benefit of the early time I can manage. Gym + Swimming. I can't do without the latter.


What do you suggest? Cardio only till I get to a certain weight, or, cardio + weight. If the latter, then what body portions etc (Personally, I feel my theighs and legs in general have a lot of fat. The stomach portion has a thick layer of fat that I can 'pinch' too, although it's not bulging out like the 'fat, fat people'.

Also, if muscle building, then what machines etc, and more importantly, what weight to start with?

Lastly, diet. What to eat, when to eat? Should I maintain what I'm eating usually (i.e roti/chawal salan etc) and reduce it to several meals + increase protein (I consume about 3-4 egg whites in a day without the yolk. 1/2 in the morning, 3 if I go to the gym early, and 2-3 in the afternoon before going to the gym). Or, should I totally eradicate these salans and roti/chawal and have a lot of protein + brown bread + vege's + fruits etc?

- - - Updated - - -

Oh, also, in cardio, currently I'm using the treadmill, elliptical trainer and cycle. Anything else that can/should be done?

- - - Updated - - -

Oh, also, in cardio, currently I'm using the treadmill, elliptical trainer and cycle. Anything else that can/should be done?
Click to expand...
ah sorry for the late reply. was kinda busy with work. so to start off, u gotta tell me what type of body physique ur aiming for ? u wanna be shredded ? u wanna be muscular ? bulky?

also, i would suggest to do cardio/weight combo coz if u only do cardio, ull end up losing all your muscle mass. and if you have just started, u should focus on beginners exercises (go thru the starting posts of this thread and lemme know if u have some questions). regarding the weight, start with whatever u feel comfortable with (means u can easily do 10-12 reps with it).

your stomach fat wont go if u just focus on it (spot reduction doesnt remove stomach fat) no matter how many crunches u do, if your bodyfat isnt under 10, you wont see your packs.

now comes the eating part, make sure u divide your meal into 5-6 small meals throughout the day. make sure it is in high protein/low fat/ some carbs. take some carbs (oats,banana,sweet potato) before u workout so it will provide you energy. make sure once ur done working out u take protein in any form. and no your current diet plan sucks u gotta remake your diet plan. ull find mine in previous pages also, that will help u.

dont do too much cardio,u can pick one machine and stick to it unless u wanna be a marathon racer(which i doubt u wanna be), i personally use ellyptical. be patient, change takes alot of time..

hasanJ said:
Seriously? o_O
32inch is a very small waist for 71KG of fatty weight no?
Click to expand...
not really, i weigh 75 and my waist is 31 :)

arnold's waist was 33 with a 54" chest when he was Mr.Olympia

Joker,
 
AbbY

AbbY

Administrator
ADMIN
Nov 20, 2008
6,421
85
54
Ankara
hasanJ said:
Seriously? o_O
32inch is a very small waist for 71KG of fatty weight no?
Click to expand...
Overall size bhi small hay -__-

I know. Most of my friends have a larger waist than me despite being much thinner (and heavier). I guess the height plays a part here :tv:
 
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