On November 30 2013 22:00 Kaeru wrote:http://www.dymatize.com/products/gainer/481/elite-mass-gainer/That is what I am using. Gainers and protein is by the way very expensive here in Thailand and the selection is (from what I have seen) way smaller then Sweden.
Show nested quote +1) Don't skip meals, you should eat regularly, whenever you get hungry. Because our appetites are small there's a limit to how much we can eat at once so 90 minutes is going to set back our next meal too, and if we spend another 90 minutes being hungry before we eat again we've had 2 meals in a time we could have had 3.
Yeah, maybe I should focus on eating more often but smaller meals... Just make sure to never get super hungry... Even if it is a banana, some bbq sticks and a muffin? :D
Show nested quote +2) Find a better gym, where you can bench, squat and deadlift. These are by far the best lifts, when you start doing them regularly you'll feel like all the time you spent in the gym before you did them was a waste of time.
I don't have any good gyms available within a close range. And most gyms here are quite expensive and require 1 year sign-up. I don't think I will stay in Bangkok for so long... The gym I go to is just a few floors down from where I live, takes 1 minute to go there... Even if I can't do bench, squats and deadlifts I decided that this gym will be more beneficial for my training...
I totally agree that bench, squats and deadlifts are absolutely superior exercises and missing out on them is really a shame... Hopefully I will get access to a better gym in mars when I move to another condo. When I trained in the national team we had regular tests for bench, squats, deadlifts, 8km running and VO2 max tests...
Show nested quote +3) You have to eat more calories than your body burns to produce muscle. Toning and harder muscle is a myth and eating a caloric surplus will mean you put on muscle and far, which means your going to put on weight. You can minimise weight gain by not eating too much of a caloric surplus, which will reduce the fat you put on. But if I was you I would just focus on eating as much as possible, if you start getting fat you know you're starting to eat enough can consider eating a little less.
Actually you can train to get bigger muscles or train to get more compact muscles. On the calories I agree and my calorie intake right now is way too low... I keep a training log, maybe I should start with a neutrition log as well... I have thought about it before but never took it serious.
Show nested quote +4) That routine looks way to advanced for you. I would recommend some variant of starting strength to most beginners, it'll make you stronger faster than pretty much any routine.
This workout is fine for me, I am not big or buff, but really not a beginner either. This routine is also really intense and I like that, makes me more motivated.
I was lactose intolerance and felt it when I lived in Sweden, but I didn't feel it at all since I moved to Thailand... Maybe there is something different with the food?
EPT
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