[OT] | GYM | Body Building -|- Workout & Exercises -|- Help & Advice

[Bilalicious]

You need 2g of proteins per pound of body weight if you wanna pack on muscle with serious gym training. I can't get 340g of proteins without supplementation. Period.


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[fahdfsk]

Thanks Guys.
Yeah some people eat all the jalebees, all the fast food and all that stuff but that is considered good for them. Whereas taking protein is very dangerous to their health. I myself have read a lot and never found anything against WHEY but the thing is ... and yeah the key is moderation some people just go too far.

So, I guess I am all okay taking whey protein + COD Liver oil.

 

[Bilalicious]

Thanks Guys.
Yeah some people eat all the jalebees, all the fast food and all that stuff but that is considered good for them. Whereas taking protein is very dangerous to their health. I myself have read a lot and never found anything against WHEY but the thing is ... and yeah the key is moderation some people just go too far.

So, I guess I am all okay taking whey protein + COD Liver oil.

Whey & creatine are pretty basic. Athletes worldwide take these. However, I wouldn't stick to them for long durations. A balanced & sustainable workout + diet is the way to go once you have achieved your goals.


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[fahdfsk]

Whey & creatine are pretty basic. Athletes worldwide take these. However, I wouldn't stick to them for long durations. A balanced & sustainable workout + diet is the way to go once you have achieved your goals.


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Goal is to continue gym 3 to 4 times a week, stay in lean shape and carry on with life

 

[Captain Wajji]

I take 10 scoops of Whey daily and still no side effects kappa.

 

[AbdulW87]

anyone who lives in samanabad or gulshan-e-ravi lahore who knows of a fitness centre, there are gyms but they basically have free weights or weight machines i dont want that, i need to do cardio. shapes is too far and gotten way too expensive.

 

[The Alchemist]

Hey guys I just recently started weightlifting to gain some mass. Right now I am on borderline of being underweight.

I have started upper body exercises at home. Some dumbell lifting and pushups and pull ups. I have some weights at home and dont go to the gym.
I have also added protein bars and greek yoghurt to my diet and increased my breakfast to 3 eggs and tea (80% milk).

Can someone give me some tips about what to do and what not to do (for a noob), perhaps provide link to an article for newbies?
What schedule should I follow etc? How much gap should I take or should I work out daily?
What should I eat/drink before and after workout and stuff like that to get me started.


Please tag/quote me when you reply

 

[Bilalicious]

I take 10 scoops of Whey daily and still no side effects kappa.

Wow. How much have u gained?


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[Captain Wajji]

Hey guys I just recently started weightlifting to gain some mass. Right now I am on borderline of being underweight.

I have started upper body exercises at home. Some dumbell lifting and pushups and pull ups. I have some weights at home and dont go to the gym.
I have also added protein bars and greek yoghurt to my diet and increased my breakfast to 3 eggs and tea (80% milk).

Can someone give me some tips about what to do and what not to do (for a noob), perhaps provide link to an article for newbies?
What schedule should I follow etc? How much gap should I take or should I work out daily?
What should I eat/drink before and after workout and stuff like that to get me started.


Please tag/quote me when you reply

Just increase the intake of carbs and protein. More carbs before wrokout, lesser after workout. Add baked potatoes to your diet, grilled chicken and grilled fish. Also get calories from beef. You can workout 6 days a week and you can increase the meals from 3 to 6 or 7 per day...

 

[fahdfsk]

Hey guys I just recently started weightlifting to gain some mass. Right now I am on borderline of being underweight.

I have started upper body exercises at home. Some dumbell lifting and pushups and pull ups. I have some weights at home and dont go to the gym.
I have also added protein bars and greek yoghurt to my diet and increased my breakfast to 3 eggs and tea (80% milk).

Can someone give me some tips about what to do and what not to do (for a noob), perhaps provide link to an article for newbies?
What schedule should I follow etc? How much gap should I take or should I work out daily?
What should I eat/drink before and after workout and stuff like that to get me started.


Please tag/quote me when you reply

Umm I am not a pro bodybuilder or a regular gym goer neither do I have a great looking body not do I take enormous amount of protein but, I did change my category from extremely fucking skinny to ideal weight for my age and height and actually that's what my main goal was. If you want to put some mass on I can help you with a few things here:

1. Rest a lot. Though it does not mean being lazy. It means sleeping around 8 hours a night. I read a line somewhere which really made up my mind about the importance of taking rest. "Your Body GROWS When You Rest" so ... you can now do whats more important to achieve your goal.

2. Eat more and eat healthy. Many ppl will advise you to load up a fuck ton of protein but balance is the key to everything mate. If you want to change yourself for long term then loading up on tonnes of protein for a few months or a year is not the way forward. You need to stay in a good shape for years to come and for that you need to change your habits altogether.

3. Dont be too hard on yourself while you are dieting. I usually drink and eat like a dwarf on weekends

4. I use to go to gym 5 days a week and have worked out for straight 2.5 hours I got even weaker. Main principle to get big is get more than what you burn. talking about calories. I do not know about schedule for regular days but mine is pretty hectic meaning not including much rest. I have more than one gathering of friends and go out very often which sometimes means going one after the other. all these gatherings are very fun to do but they use to make me so much tired. Now I avoid them and do only one or none somedays. So if you started gym means you will be adding gym to your schedule ( The schedule which has kept you thin). Now what you need to do is Do exercise but limit it 4 times a week. Once you are big enough you can then do what you want like increase frequency of gym to look/get more muscular. depends on you.

5. To summarize . EAT WELL. TAKE PROPER REST. KEEP Exercising.

Aim for the long term benefits. Dont get offended and demotivated with comments of friends/family and negative people. Each of us do things with our own pace.

 

[ahmed6]

I am 5'7 and weigh 71KG. I want to get my weight down to 57kg and body fat to 7-8%
My daily exercise routine is this

Three sets of these w/o any breaks in between the exercises or sets
55 Squats ( 10KG dumbbell )
55 Bicycle Crunches
5 Pull Ups

Followed by 5min cool down on exercise bike and after that 25mins of running covering 5.5KM

The thing is I can't seem to control my diet, although its not too much, but i don't see my weight coming down, neither the body fat. Should I hit the gym and do a proper workout?

Also, can anyone recommend a decent budget gym in LAHORE GULBERG-3 Area? Thanks

 

[fahdfsk]

I am 5'7 and weigh 71KG. I want to get my weight down to 57kg and body fat to 7-8%
My daily exercise routine is this

Three sets of these w/o any breaks in between the exercises or sets
55 Squats ( 10KG dumbbell )
55 Bicycle Crunches
5 Pull Ups

Followed by 5min cool down on exercise bike and after that 25mins of running covering 5.5KM

The thing is I can't seem to control my diet, although its not too much, but i don't see my weight coming down, neither the body fat. Should I hit the gym and do a proper workout?

Also, can anyone recommend a decent budget gym in LAHORE GULBERG-3 Area? Thanks

No use of going to the gym if you cannot control your diet. Your goal of reducing body fat to 8% is pretty extreme one. I mean thats what professional footballers have. You must have a job/business/school or whatever you do during the day the point is you must have things to do in your day. so going that extreme while living normal ppl's routine is very difficult. Impossible for me.

But Still no matter where you do your exercise, You need to change it to a healthy one. And, still if you want to go that far going to gym is important and you would need to stick to a very strict diet.

 

[wAnxTa]

Guys I recently went ahead and purchased ON's GS BCAA Powder & Creatine Powder, looking to consume them as my pre-workout supplement. Prior to this I was only taking a cup of coffee before hitting the gym.

Now I would like to know how can I combine these before each workout? Surely I cannot take them both together or one quickly after the other so how do I mix it up? Should I take each of them on alternate days? Like Creatine on Mondays, BCAA on Tuesdays and so on...

 

[The Punisher]

Guys I recently went ahead and purchased ON's GS BCAA Powder & Creatine Powder, looking to consume them as my pre-workout supplement. Prior to this I was only taking a cup of coffee before hitting the gym.

Now I would like to know how can I combine these before each workout? Surely I cannot take them both together or one quickly after the other so how do I mix it up? Should I take each of them on alternate days? Like Creatine on Mondays, BCAA on Tuesdays and so on...

I would suggest you to take Creatine immediately after your workout before you drink your post workout shake.

For BCAA, you can take it as a pre-workout supplement on every training day.

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[moizadil]

I'm skinny and I have started to develop a double chin. How do I stop this?

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[fahdfsk]

I'm skinny and I have started to develop a double chin. How do I stop this?

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I have a similar problem. What I have read is that the cause is stress and laziness.
so chew some gum and sleep properly which is the best way to fight stress. so much depends upon your daily routine though.

 

[moizadil]

I have a similar problem. What I have read is that the cause is stress and laziness.
so chew some gum and sleep properly which is the best way to fight stress. so much depends upon your daily routine though.

Did your problem get solved?

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[fahdfsk]

Did your problem get solved?

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My problem is very small though. you would only notice if you are looking for it. so i am not trying so hard. and now the problem isnt solved yet i need to work on it more. I cant seem to lower stress these days.

 

[poakceor]

Guys i need help, I am not gaining either weight or mass, my weight is around 71-72kg with a height of 6 inch. I have veins popping everywhere on my arms and even on my feet. I don't look skinny, i look weak and everyone says this when meet them after a month or two. What to do?
I always have a good breakfast which is a single egg with a glass of milk, lunch is usually 2 roti's with salan at office, in the evening i have a little dry fruits and 1.5 roti for the dinner.
I do hit the gym but it's not consistent, days vary and its usually 3-4 times in a week. Sometimes on weekend i also play football.
There is another issue, i get motions easily so i don't increase my diet and with that fear i sometime cut the roti buy half.
Please guide me how do i get bulky? i have never used supplements before should i do them?

 

[AbbY]

Guys I recently went ahead and purchased ON's GS BCAA Powder & Creatine Powder, looking to consume them as my pre-workout supplement. Prior to this I was only taking a cup of coffee before hitting the gym.

Now I would like to know how can I combine these before each workout? Surely I cannot take them both together or one quickly after the other so how do I mix it up? Should I take each of them on alternate days? Like Creatine on Mondays, BCAA on Tuesdays and so on...

I would suggest you to take Creatine immediately after your workout before you drink your post workout shake.

For BCAA, you can take it as a pre-workout supplement on every training day.

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Honestly, you'd have benefited more if you bought Whey as a first supplement instead. Post workout scoop of whey helps a lot with muscle recovery and growth. I'm not sure if you already do that.

Anyway.

For Creatine, the Creatine you consume today, you can't ever use today, pre workout, post workout, whatever. It gets 'loaded' in your muscles over a more gradual period of time. Most people swear on loading practices that involve much higher doses in the first week, and then a less higher dose in the second and third, followed by cycling off. At this stage, you can take it pretty much any time of the day. Whenever you feel like it. Want to take it with your breakfast? Go ahead. There's no real proof of one time being more beneficial than another with Creatine. I don't know how the taste is, I've never used Creatine, but I did use an unflavored BCAA and my good lord it tasted terrible on it's own so you could try mixing it into your post workout shake (if you use protein shakes). If not, just have it whenever you feel like!

For BCAAs. Well, most people use it intraworkout although some take it pre, some post, and some both. I've tried all four combos and the one that I have finally settled for is intraworkout (especially with intense leg days). It keeps fueling me and gives me an extra energy kick and that's what a lot of the people swear by. I'd have gone for Xtend or Amino X over ON BCAA tho.

Good luck!