Body Building...want to be muscular..! ^^

[xjimmyleungx]

Hello...long time since i've posted here you might not even know me...
so...i've started to let my hair grow for 2 months now... but it's still a long way to go and its pretty damn hot in here...
anyways...today me and my friends were talking about me with long hair..then they all said that i would look strange with long hair while i am SO SKINNY. ....(i'm 16 in two days... about 165-170cm tall, 105-110 pounds =.=)
i am not saying that i feel ashamed or sad about their comment. i dont mean that i want to change because what others said to me.. (i know...i am who i am...)
in fact i've always wanted to be more muscular and gain more weight.. and what they said had encouraged me or stimulated me in a way to really put on some weight and build more muscles...
one thing tho.....our whole family and my relatives are not tall nor muscular ....so it may be inherited........(plus i'm a chinese...) but i really want to be more muscular, at least have more flesh on my body so i dont look like the wind can blow me away...you know..thin like a paper...

So..if anyone have any advice...please say here... dont tell me to eat mcdonalds everyday or eat red meat everyday.......i want a healthy way, perhaps exercises? i know it takes time and effort but i'm willing to..so please help me a bit...
i'm sorry if you think this is a rubbish talk or a nonsense post...but i honestly want some advice...if you want to make fun or what..feel free, or simply ignore this post. :Smug:

 

[Profanity]

Eat loads of everything and drink loads of milk.

Go to http://www.elitefitness.com which is the best bodybuilding site on the web and has people who will be delighted to assist you.

 

[-Rivfader-]

I go to a gym 5 days a week. I like to workout it takes stuff off my mind and makes me feel good aftewards. Now I am no example of a fit body I can tell you that right now. I am about 5'10, I weigh about 245lbs at the moment but it used to be worse. Since last September I have lost about 50lbs. Yes I was in that bad of shape.

Anyway this is how my workouts go. If this helps you any.

Monday and Fridays - Chest and Arms
20 minutes on bicycle for cardio

Flat Bench Press
15-20 reps of 135lbs on bench for a warmup
6-8 reps of 185lbs on Bench
6-8 Reps of 205lbs on Bench
6-8 Reps of 215lbs on Bench
6-8 Reps of 225lbs on Bench
1-4 reps of 250lbs on bench

Incline Bench
3 sets of 150 about 6-8 reps a piece

Butterflies also known as Pec Deck
6-8 reps of 80lbs
6-8 reps of 90lbs
6-8 reps of 100lbs

Arm Curls
15 reps of 20lbs to warm up
6-8 reps of 60 lbs
6-8 Reps of 65 lbs
6-8 reps of 70lbs

Triceps using a tranny bar
6-8 reps of 80lbs
6-8 reps of 90lbs
6-8 reps of 100lbs

Tuesday and Thursday - Lower Body
20 minutes on bicycle

Leg Curl
6-8 reps of 110lbs
6-8 reps of 120lbs
6-8 reps of 130lbs

Hamstring Curl
6-8 reps of 70lbs
6-8 reps of 80lbs
6-8 reps of 90lbs

Leg Press
6-8 reps of 550lbs x 3

Squat
15-20 reps of 135lbs to warm up
6-8 reps of 225 x 3

Calf Raises
6-8 reps of 120
6-8 reps of 140
6-8 reps of 160

Wednesday - Back and Shoulders
20 minutes on bicycle for cardio

I mainly just do a bunch of machine lifts and dumbell lifts on back and shoulders day.

Military Press, and shrugs are good examples.

Anyway as far as diet goes:

Lots of protien so eat lots of grilled white meat and fish. Salmon is probably one of the best things you can eat. I usually cook grilled salmon ever friday with some lemon and pepper sauces. You also want to eat some vegetables of your choice a salad. I also like to add some mac and cheese. Grain cereal is real good as well. Don't forget the protien shakes either. Chocolate is the best. Don't waste your money on strawberry.

I do eat alot healthier than I originally was but I still have yet to cut fast food out entirely. Which is holding me back from loosing more weight and getting in better shape.

I hope this helps you out a little bit and maybe some other people's suggestions will help even more.

Also CoB, Iced Earth, Skyfire, Strapping Young Lad, Nevermore and Arch Enemy are my favorite bands to work out to. You can't forget to add them in with your work out. They are pure adrenline for me. Wrapped up in CD form.


*edit* I almost forgot. Probably the best source of information is in Muscle and Fitness magazine. They are a good read, tons of information.

 

[_Quarantine_]

Skinny guys rule. Or just slightly muscular. So please DONT GET LIKE ARNOLD BECKENBAUER

 

[xjimmyleungx]

Thanks alot profanity and especially cobsteele.. thats a great programme i must print the table out....i'll see how much i can follow after my exams...probably a bit less tho the gym is quite far away from my flat..

quarantine: Yes i want to be slightly muscular. never thought of being like those professional body building guys...thus i dont wnat to look like a chocolate pack!! at least look a bit "healthier" , "heavier" and "stronger"

how about progressive training at home? for example pushups ..sit ups etc..but how to do these trainings in an orderly and efficient way...? like gradually increase the number each time..

 

[Tut Ankh Amon]

dude, just look out for your posture

the only totally natural way is not eating any kind of compliments, but working out without pulling up too much weight (and be sure to do this the right way, or you can fuck up your junctions/back) and eating proteins a lot (meat and that kind of stuff)

Since all of your family seems to be thin, it's probably a thin biotype, so you wont get muscular as hell, you can only get a bit of muscles and get them well defined
so don't try to overexercise to look like Ahhhnold, you won't make it, because of the genes.

I thought about working out too, but i'm not having time
my legs could feed a somalian family for months, but i have almost nothing muscular on my arms

[edit]And the bad thing about having a biotype that let's you get muscles is that you're 99% sure to get a beer gut even if you don't drink if you don't watch your weight )

 

[bobvex]

leave it to me and needled. . .becasue we are going to pump *clap clap* you up. . .

 

[AlexiFollower]

@ bob

 

[-Gavin-]

leave it to me and needled. . .becasue we are going to pump *clap clap* you up. . .

What the fuck

 

[bobvex]

What the fuck

its from an old saturday night live skit. . .

 

[-Gavin-]

Ahhhhh

 

[Dred]

bob....i love you

 

[bobvex]

come here you big man beast you. . .

 

[~metal_maiden~]

@ this thread!

 

[BodomiC]

@ bob : !!!!



35% are excercises, the rest is diet

 

[Tut Ankh Amon]

"it's 1% lack of technique and 99% kramer"

 

[-Gavin-]

Dude.. fuck, that was funny

 

[-Gavin-]

Well to answer your question seriously bro.



I am no fitness freak or that but i do study Advanced Biology and my answer is purely logic.



If you are using a mixture of diet and exercise.
My logic is.


Eat Protein based foods such as red meat, eggs etc as they are stored as muscle when you work out.
Eat this on days when you aren't at the gym.

Carbophydrate foods, i.e bread/pasta are used by the body as "immediate fuel" and so eat this the night before/Just before you gfo to the gym as you will burn off the food intake in the gym.

See with food.

the body absorbs carbohydrate energy and for the msot part is what is used for Respiration (releasing the energy from the food) and so is what is used immediately.

Protein is absorbed only when all carbohydrate energy is gone and then fats when proteins run out.

so, logic dicates you eat carbohydrates before exercise as they will keep you going throughout your fitness reigeme and then eat proteins after exercise/when you arent as muscle is portein based and if you eat the correct ammount of protein/vegetables they will serve as a strengthening agent for the muscles and will not be converted to fat.

 

[Profanity]

If you want big muscles then you have to eat a lot and some of the excess will store as fat. That's why a lot of the worlds strongest are fat.

 

[Stand-Ablaze]

I know more about cutting than bulking.
http://www.bodybuilding.com - Everything you need to know.