Bodybuilding/Powerlifting

[Dicehunter]

Didn't mean to be rude, I'm sorry if it came out like that, just saying that I completely agree with you and I fully understand what you're saying, I just find it that it works for me if I hit a body part hard for a limited amount of time. It's just that in my main language it's considered as if you're continuing the discussion but putting your own input into it, anyway didn't mean it that way

No problem, This is why the internet is sometimes annoying, It's hard sometimes to tell what people mean

 

[Feronix]

Need some help

Heya guys!

I'm not really into bodybuilding or lifting or anything but I do want to build up a bit a muscle just to stay in shape.

I started doing 10 push and sit-ups daily in November and since then I've bumped it up to 50 of each every morning, afternoon and evening (so 150 in total).
I have seen some difference, but I have the disadvantage of being very skinny:
180cm/ 5'10
55KG/ 120 Pounds

I went to the tat shop yesterday to make an appointment for some ink on my upper arm and the guy suggested that when doing push-ups, I should make a triangle shape with my thumbs and index fingers.
I did this yesterday and so far twice today, and it really does feel like I've done a lot more than with the regular push ups.

Now I wanted to ask you guys for some tips, like how to put on a little more weight without being unhealthy (I eat very little, mainly just lunch and dinner), or tips on actual exercises. Proteïne powder is out of the question for being so expensive, so yeah.

Thanks in advance

 

[maniac]

Heya guys!

I'm not really into bodybuilding or lifting or anything but I do want to build up a bit a muscle just to stay in shape.

I started doing 10 push and sit-ups daily in November and since then I've bumped it up to 50 of each every morning, afternoon and evening (so 150 in total).
I have seen some difference, but I have the disadvantage of being very skinny:
180cm/ 5'10
55KG/ 120 Pounds

I went to the tat shop yesterday to make an appointment for some ink on my upper arm and the guy suggested that when doing push-ups, I should make a triangle shape with my thumbs and index fingers.
I did this yesterday and so far twice today, and it really does feel like I've done a lot more than with the regular push ups.

Now I wanted to ask you guys for some tips, like how to put on a little more weight without being unhealthy (I eat very little, mainly just lunch and dinner), or tips on actual exercises. Proteïne powder is out of the question for being so expensive, so yeah.

Thanks in advance

As for food, eat more, way moreeee. Count calories for about 1 week and try to hit atleast 2000cal a day, just to know what 2000 cal looks like. If you're in a constant caloric deficiency, it will be much harder to put on muscle.

As for training, keep doing the same things, just way sloweerrr, I mean literally slowmotion, way more effective and takes less time. try including pull ups and chin ups if you have a place at home to hit back and biceps too, maybe handstand pushups(not the easiest) to hit shoulders, maybe some squats without weights too would help you start somewhere.

 

[ShaunB-91]

I'd imagine triangle shape press-ups are really for defining the horse shoe shape in your tricep,

I really can't recommend www.zuzkalight.com enough, put aside the fact she is sexy and just focus on their training aspect her workouts are SERIOUSLY affective. I've been on them three weeks straight now, and although I'm not sure how much, I've lost weight, you tend to notice after two or three days, way more comfortable, better fitting clothes and I can tell by looking, I've not benched in ages so my chest started putting on a bit of fat, it's completely tightened back up now. On average it's 12mins training a day, thats it, and I'm only on the beginner workouts so far lol. Maybe you could check it out Feronix?

 

[Bozzy]

Woop.. after hitting a plateau .. i've finally got myself to

Deadlift 70kgs
Flat bench 70kgs
Squat 70kgs

the addition of 2 x USN muscle fuel anabolic shakes seems to have helped me press on.. going for deadlift 75kgs tonight 5x5

 

[Feronix]

As for food, eat more, way moreeee. Count calories for about 1 week and try to hit atleast 2000cal a day, just to know what 2000 cal looks like. If you're in a constant caloric deficiency, it will be much harder to put on muscle.

As for training, keep doing the same things, just way sloweerrr, I mean literally slowmotion, way more effective and takes less time. try including pull ups and chin ups if you have a place at home to hit back and biceps too, maybe handstand pushups(not the easiest) to hit shoulders, maybe some squats without weights too would help you start somewhere.

Yeah, thing is when I ate too much (or even have breakfast) I always feel very sick

Are there any types of food that you guys could recommend to me that would make it somewhat easier for me to put on weight and/or contains proteïn without being unhealthy (or an unnatural way of taking proteïn stuff)?

I'll definitely keep up with the push- and sit-ups but I don't really have a place to do pull-ups. Could do squats but my leg's been injured for 2 years now and whenever I put it through too much (like running or walking a crapload of stairs) I spend the next night laying awake cause I'm in pain so I'd rather avoid that :lol:

Kinda sucks though cause I used to have a good bit of muscle in there (cycling and (ice) skating) and now that's mostly gone

 

[maniac]

peanut butter is a great way to add protein and calories, chicken fish and red meats are also great sources of protein (and fat). Whole eggs and nuts are good too, try to see what works for you and start building up from somewhere.

Try not to eat much for breakfast, maybe a glass of whole milk and an apple to get the day started?

 

[Feronix]

peanut butter is a great way to add protein and calories, chicken fish and red meats are also great sources of protein (and fat). Whole eggs and nuts are good too, try to see what works for you and start building up from somewhere.

Try not to eat much for breakfast, maybe a glass of whole milk and an apple to get the day started?

Thanks for the help so far mate!

Unfortunately, if there's anything I really don't like it's peanut butter

The chicken, fish and red meat could work though. Thanks for that one! How about eating boiled 2 eggs a day with my lunch, which usually consists of a bowl of noodles? Or would you recommend something else to replace the noodles?

I usually have a cup of coffee for breakfast and that makes me feel really full, and I need my coffee in the morning

 

[maniac]

2 whole eggs will come to about 140(ish) calories, coffee is good although it has minimal nutritional value so you can't really count that as a meal. noodles are usually high in calories but very few protein and high carbs, also what is your dinner like?

damn a bowl of noodles is about 500cals, even if your dinner is 1000 cals, you're still 500 cal (approx.) from your maintenance, let alone if you're working out....

My only recommendation is to try to go for high calorie density foods, example go for butter instead of margarine, try eating some bread with your food, cheese, meats and fish and stuff like that.

 

[Bozzy]

Try whole wheat pasta or brown rice.

I'm a mega fussy eater .. no fruit or veg .. .. it's not the bulking up i have problem with .. as i'm getting loads of protein from meats but its the shredding fat.

 

[Feronix]

2 whole eggs will come to about 140(ish) calories, coffee is good although it has minimal nutritional value so you can't really count that as a meal. noodles are usually high in calories but very few protein and high carbs, also what is your dinner like?

damn a bowl of noodles is about 500cals, even if your dinner is 1000 cals, you're still 500 cal (approx.) from your maintenance, let alone if you're working out....

My only recommendation is to try to go for high calorie density foods, example go for butter instead of margarine, try eating some bread with your food, cheese, meats and fish and stuff like that.

Aren't eggs supposed to be good for protein though? Does it make a difference between boiled eggs, an omelet, scrambled eggs or whatever one can do with eggs?

I don't eat an awful lot for dinner either if I'm honest, but it does usually exist out of (not red) meat, some form of potatoes and vegetables. Oh, and pretty much every week we have pizza once and lasagna once. Sunday night is usually chicken.

Might have to convince my dad to get more fish and red meat when doing to groceries, although he hates cooking and it's not my hobby either :lol:
Not going to be easy @ that last part as my dad (and my sis who (temporarily) moved back in since 2 days ago) are both trying to lose weight.

Try whole wheat pasta or brown rice.

I'm a mega fussy eater .. no fruit or veg .. .. it's not the bulking up i have problem with .. as i'm getting loads of protein from meats but its the shredding fat.

Thanks for the tips!

 

[maniac]

Aren't eggs supposed to be good for protein though? Does it make a difference between boiled eggs, an omelet, scrambled eggs or whatever one can do with eggs?

Might have to convince my dad to get more fish and red meat when doing to groceries, although he hates cooking and it's not my hobby either :lol:
Not going to be easy @ that last part as my dad (and my sis who (temporarily) moved back in since 2 days ago) are both trying to lose weight.



Thanks for the tips!

yes eggs are a good(ish) source of protein, about 6 grams a piece IIRC, not much if you just have one, but imagine having 10 as far as i know it doesnt matter how you cook them, i like mine either boiled or fried in that low calorie olive oil spray, they become unhealthy if you fry them in a ton of oil.

also losing weight and gaining weight are kinda the same thing, when I'm cutting I eat the same foods (more or less), just less volume and smaller portions.

 

[Bozzy]

When you say protein powder is expensive .. where are you lookng? at what brands..
What would be a monthly budget for something like supplements ?

 

[maniac]

When you say protein powder is expensive .. where are you lookng? at what brands..
What would be a monthly budget for something like supplements ?

true, a £25 2.3kg jar can last you easily 2 months with 1 scoop a day

 

[Bozzy]

@55kg his intake isnt going to be much so could probably get away with one scoop twice a day if the other foods are right.

http://www.myprotein.com/home.dept
http://www.bulkpowders.co.uk/
https://www.bodybuildingwarehouse.co.uk/

All have cheap enough bags ..

 

[Feronix]

yes eggs are a good(ish) source of protein, about 6 grams a piece IIRC, not much if you just have one, but imagine having 10 as far as i know it doesnt matter how you cook them, i like mine either boiled or fried in that low calorie olive oil spray, they become unhealthy if you fry them in a ton of oil.

also losing weight and gaining weight are kinda the same thing, when I'm cutting I eat the same foods (more or less), just less volume and smaller portions.

I don't know if 6 grams is much. Would you suggest just eating eggs for lunch every day? Could easily use 3-4 a day, making an omelet with other stuff in it or put them on a ham & cheese sandwich. Would mean I'll skip the noodles though, so I'll have to take the calories with the eggs (i.e cheese)?

Well, not if their way of losing weight means that they just don't buy any of the 'delicious' foods that make one fat. Although it doesn't really help if they eat all of that on the first day of the week and there's nothing left for me to get fatter

When you say protein powder is expensive .. where are you lookng? at what brands..
What would be a monthly budget for something like supplements ?

Honestly, I don't know where to look as that stuff is hard to come by and it's all different than the ones you have in England. If you have some specific brands that I could then look up, that'd be great.

Well, as little as possible But as I know that the world doesn't work that way I'd say €15 a month max?

true, a £25 2.3kg jar can last you easily 2 months with 1 scoop a day

Hmm only around €15 a month... That's a round the same as a gym subscription and not even too bad :lol:

 

[ahimoth]

I've become Jaba the hutt. I sit around playing computer games all day >.> I've moved my set up into the kitchen because it's cooler than my room lol. I've trained once all week. I have a comp coming up >.> Sigh. Benching 100kg for reps which is nice.

It's been like 40 degrees all week.

 

[Zoot]

Heya guys!

I'm not really into bodybuilding or lifting or anything but I do want to build up a bit a muscle just to stay in shape.

I'd advise you to start off with compounds (exercises that hit many muscles at once). The ones to do are heavy Squats, Deadlifts and the Bench Press. I myself started with this workout back a few years ago when I started strength training.
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

There's a lot of marketing BS there, so read with care, but the workout is a solid one particularly for a beginner, provided you're eating correctly you should see good gains initially from it.

 

[Dicehunter]

Aren't eggs supposed to be good for protein though? Does it make a difference between boiled eggs, an omelet, scrambled eggs or whatever one can do with eggs?

Careful with the amount of eggs you consume otherwise you can get painful gas due to the large sulphur content of the eggs not to mention too much fat from eggs in 1 day is not healthy .

You should limit yourself to about 2-3 eggs per day, An egg has 187 mg of cholesterol and the limit for ANY human being is 300 mg per day.

One of my clients weighs 300 pounds, He is a power lifter and has a BF% of roughly 10% so he looks truly amazing and he never has more than 2 eggs in 1 day.

Now the fat and cholesterol is just in the yolk and the protein is in the egg white so you can have as many egg whites in 1 day as you want and/or need but try to limit the yolks.

 

[Feronix]

I'd advise you to start off with compounds (exercises that hit many muscles at once). The ones to do are heavy Squats, Deadlifts and the Bench Press. I myself started with this workout back a few years ago when I started strength training.
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

There's a lot of marketing BS there, so read with care, but the workout is a solid one particularly for a beginner, provided you're eating correctly you should see good gains initially from it.

Thanks! Unfortunately, I don't really have acces to a gym or anything so that kind of sucks. Thanks for the link though, I'll have a look

Careful with the amount of eggs you consume otherwise you can get painful gas due to the large sulphur content of the eggs not to mention too much fat from eggs in 1 day is not healthy .

You should limit yourself to about 2-3 eggs per day, An egg has 187 mg of cholesterol and the limit for ANY human being is 300 mg per day.

One of my clients weighs 300 pounds, He is a power lifter and has a BF% of roughly 10% so he looks truly amazing and he never has more than 2 eggs in 1 day.

Now the fat and cholesterol is just in the yolk and the protein is in the egg white so you can have as many egg whites in 1 day as you want and/or need but try to limit the yolks.

Thanks for the information! I'll stick to 2 then with lunch and then a bowl of noodles, unless someone can recommend me something better to eat for lunch that's equally cheap/easy?

You guys recommend buying protein powder? :mellow:

Edit;
Also, I've been doing 3x50 push ups a day for a while now, but only started with the triangles 3 days back and I feel like I'm asking a lot more from my body then before. Do you recommend going back to 100 a day and then moving back up or just continue this way until it gets easier (already going a lot better than on day 1 tbh).