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On April 10 2011 17:32 Kamais_Ookin wrote:
Hello TL veterans of health and fitness!
Well, I weigh at a measly 110 pounds and I want to commence a weight gain program for myself. I was wondering, are there any particular foods that I should consume more of? Like for example I noticed on the top of this page people mentioning milk and it's helpfulness in gaining weight.
Also, what is the best supplement for someone of my situation who only cares about gaining muscle mass, not caring about endurance or things like that.
Do calisthenics help in muscle gain? Or is weights the only option here? Thanks for your time!
lift heavy and drink a gallon of milk every day  you will gain weight in no time!
thanks for the birthday wishes jarl ^^ drank a bit too much last night and ate sooooo much cake and apple strudel!
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thedeadhaji
39489 Posts
for reference, i probably consume just shy of 4000kcal/day, w/ 1/2 gallon milk daily.
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Thanks a lot everyone for your answers/help!
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On April 10 2011 18:21 Kamais_Ookin wrote:Thanks a lot everyone for your answers/help!
For a guy your size, I would recommend the same as above: a gallon of milk a day, a diet heavy in eating whatever the hell you see, and a full body weight training program 3 times a week. Starting Strength and Stronglifts are both excellent options for the training program.
The biggest mistake you can make on this training program is not eating enough. Just hit the gym hard as the program dictates and eat like a horse every day, and you'll put on muscle mass in no time.
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On April 10 2011 06:53 Advocado wrote:
Hey Eshlow
Just wondering if you an answer a question. My father has had an accident where he damage his lower back and spine in particular. It's pretty difficult for me to explain, but it seems to have moved caused some permanent damage. He's seen quite a few doctors and special clinics for help but no luck so far. Usually it helps when he gets medicated, but just wondering if there are any exercises or alternatives. Sorry that this is rather vague, but it couldn't be described as a discus prolapse and I don't think they could give a specific diagnosis.
Has he visited a PT or chiro who have tried soft tissue work and rehab exercise?
How long has this gone on? Does he have a proper diagnosis?
On April 10 2011 06:54 tendence wrote:Show nested quote +the guy I was responding to specifically said without any qualifications of level of strength/ability/etc. We have quite a few people of your build and size who are struggling to gain weight.
The most important thing to gain muscle weight, is not to train too much. Each big muscle group should be trained only once a week, but I'm sure you know that.
Also, resting days are important. Judging by the "struggling of build/size and weight" that is generally referring to people of novice ability. I think my answer is justified there.. I agree that 3Split isn't what novices should go after at all. But I didn't say that. Just because people have problem gaining, doesn't make them novice at all. I am talking of people who play rugby with me and are very well aware of what they're doing and what they're eating. We have professional physiotherapists and some guys who work on the medical field, but the thing that shows most that _what I said_ works, is experience. So don't just say strictly no, there are other people here, who do very well know what they're talking about. cheers
Generally, yes, if they have a problem gaining it means they're not eating enough.
I mean in any case 1x split for intermediate probably would not be that great unless you were actually practice more than 4+ a week for rugby.
But yeah what you were implying when you said what you said is what we have been fighting all along in this thread.
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On April 10 2011 11:42 Warrior Madness wrote:
You'd make a good PT eschlow. My GP sucks however. He doesn't really listen, and he didn't even examine me but he concluded that I had a groin injury. At least he prescribed me a knee brace and an anti-inflammatory called Naproxen. I can't afford the knee brace (it has little metal supports on it) and it's not really for compression but it's for support so I don't think I need it. I'm going back on monday and just asking for a recommendation for an ortho doctor.
Yeah.... I'm sorry you're in canada too.
Ortho would be a good idea. Hopefully he will refer you to one. I've heard of some horror stories where they won't even do that
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On April 10 2011 14:26 thedeadhaji wrote:
Every time I do a max-out session, I crash and sleep a few hours later due to exhaustion.
Is this normal?
If you're significantly overreaching, sure.
For most people from what I've seen it's not really a normal response unless you're pretty hyped up from everything (stimulants et al.)
On April 10 2011 15:23 RosaParksStoleMySeat wrote:Show nested quote +On April 10 2011 14:26 thedeadhaji wrote:
Every time I do a max-out session, I crash and sleep a few hours later due to exhaustion.
Is this normal? I do the same. Actually, I feel like a good nap right now =]. Dimsum, I have a question: How do you balance front and back squats in your training? I was thinking about going ABABAB with front/back squats, on a program that looks something like this: Workout A: Front squat, 3 sets of 5 plus warmup DB Bench press, 3 sets of 5 plus warmup Power clean, 5 sets of 3 plus warmup Weighted dips, 2 sets of 6 Workout B: Back squat, 3 sets of 5 plus warmup BB OHP, 3 sets of 5 plus warmup Snatch, 5 sets of 3 plus warmup Weighted chin ups, 2 sets of 6 Madcow's failed with me... I don't think the volume and progression rates are ideal for my level. This seems like it would be a good way of maintaining strength while losing bodyfat. What do you think?
Hmmm.. looks decent. What are your current maxes?
On April 10 2011 17:32 Kamais_Ookin wrote:
Hello TL veterans of health and fitness!
Well, I weigh at a measly 110 pounds and I want to commence a weight gain program for myself. I was wondering, are there any particular foods that I should consume more of? Like for example I noticed on the top of this page people mentioning milk and it's helpfulness in gaining weight.
Also, what is the best supplement for someone of my situation who only cares about gaining muscle mass, not caring about endurance or things like that.
Do calisthenics help in muscle gain? Or is weights the only option here? Thanks for your time!
Whole milk, lots of meat/fish, eggs, etc.
Whey (its milk protein), creatine, vitamin D will all help
Bodyweight strength training there is a link in OP for that ify ou're interested
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Hmmm.. looks decent. What are your current maxes?
Front squat: idk, could probably do 85kgx5
Back squat: 130kgx1 was the most I ever did, but I was 8kgs heavier when I did it. Currently I'm probably only capable of 115kg.
BB bench press: 103kgx1 was my max, but this has probably fallen too; don't know DB bench press
BB OHP: 75kg is my current 1RM.
Power clean: untrained so far; today I did 60kgx3x5
Snatch: untrained so far; in my next session I'll start with around 40kgx3x5
I'm trying to use an advanced novice progression rate on these exercises. It's essentially the same thing as Rippetoe's original SS, but with DB bench presses, snatch instead of deadlift, and some assistance work.
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On April 10 2011 15:23 RosaParksStoleMySeat wrote:Show nested quote +On April 10 2011 14:26 thedeadhaji wrote:
Every time I do a max-out session, I crash and sleep a few hours later due to exhaustion.
Is this normal? I do the same. Actually, I feel like a good nap right now =]. Dimsum, I have a question: How do you balance front and back squats in your training? I was thinking about going ABABAB with front/back squats, on a program that looks something like this: Workout A: Front squat, 3 sets of 5 plus warmup DB Bench press, 3 sets of 5 plus warmup Power clean, 5 sets of 3 plus warmup Weighted dips, 2 sets of 6 Workout B: Back squat, 3 sets of 5 plus warmup BB OHP, 3 sets of 5 plus warmup Snatch, 5 sets of 3 plus warmup Weighted chin ups, 2 sets of 6 Madcow's failed with me... I don't think the volume and progression rates are ideal for my level. This seems like it would be a good way of maintaining strength while losing bodyfat. What do you think?
Squatting 3 days a week is fine. Right now I front squat 1 day and back squat 2 days. Also I back squat on friday and saturday and I feel fine. Just stick to your workout and your body will adjust.
Your workout seems good,but I would put snatch first on workout B since its more technique. (you forgot deadlift?)
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On April 11 2011 00:10 AoN.DimSum wrote:Show nested quote +On April 10 2011 15:23 RosaParksStoleMySeat wrote:On April 10 2011 14:26 thedeadhaji wrote:
Every time I do a max-out session, I crash and sleep a few hours later due to exhaustion.
Is this normal? I do the same. Actually, I feel like a good nap right now =]. Dimsum, I have a question: How do you balance front and back squats in your training? I was thinking about going ABABAB with front/back squats, on a program that looks something like this: Workout A: Front squat, 3 sets of 5 plus warmup DB Bench press, 3 sets of 5 plus warmup Power clean, 5 sets of 3 plus warmup Weighted dips, 2 sets of 6 Workout B: Back squat, 3 sets of 5 plus warmup BB OHP, 3 sets of 5 plus warmup Snatch, 5 sets of 3 plus warmup Weighted chin ups, 2 sets of 6 Madcow's failed with me... I don't think the volume and progression rates are ideal for my level. This seems like it would be a good way of maintaining strength while losing bodyfat. What do you think? Squatting 3 days a week is fine. Right now I front squat 1 day and back squat 2 days. Also I back squat on friday and saturday and I feel fine. Just stick to your workout and your body will adjust. Your workout seems good,but I would put snatch first on workout B since its more technique. (you forgot deadlift?)
The reason why I want to go FS/BS 50/50 is because I'm going to be making 2kg increases to each lift each session, and I figure this will be easier to sustain for longer if I'm only doing 2kg once or twice a week for each.
Plus, I am absolutely terrible at back squatting. I have a pretty front squat, but my back squat has just always sucked. No matter how much advice I get, I can never get it right.
I'll bump snatch up to the first thing I do on workout B. Also, is it possible to incorporate deadlift on this plan? Should I do something like deadlift Friday, power clean Sunday, and snatch Tuesday? This would make my program look something like this:
Friday:
Back squat/Front squat (alternating or maybe not): 3 sets of 5 reps
OHP/DB BP (alternating): 3 sets of 5 reps
Deadlift: 1 set of 5 reps
Weighted chin ups: 2 sets of 5-8 reps
Sunday:
Back squat/Front squat (alternating or maybe not): 3 sets of 5 reps
OHP/DB BP (alternating): 3 sets of 5 reps
Clean and jerk: 5 sets of 3 reps
(3 sets of weighted hypers?)
Tuesday:
Snatch: 5 sets of 3 reps
Back squat/Front squat (alternating or maybe not): 3 sets of 5 reps
OHP/DB BP (alternating): 3 sets of 5 reps
Weighted dips: 2 sets of 5-8 reps
I wonder how this looks.
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On March 27 2011 08:15 Razvy wrote:
Hi there. I had a pretty intense self realization over the last few weeks, and it's led me to make some pretty significant changes in my life. I'm probably not going to be updating myself in this thread every week, but I do want to put down what I started at.
There is so much information at the front of this thread that I'm going to go back and read it all, but I wanted to get this down first.
Razvy
Age: 27 || Height: 6'2" || Weight: 315lbs
Starting Date: 03/22/11 || Goal Date: 09/22/11
Weight goals -- I want to be much skinnier in 6 months. I've always been a 'big guy', but I didn't start getting 'fat' until ~5 years ago. I've honestly never attempted to go on a diet before. I've never been to a gym. I simply don't know where to start, so I choose to start with Cardio, and lots of it.
Training goals -- I've started out walking 2 miles a day every day this week. I plan on doing that every day for a month. Then I plan on jogging that 2 miles every day for a month. Adding more distance when I feel comfortable, eventually to at least 3.2 miles. Then I plan to add riding my bike to work every day it's nice enough to do that out (10 mile round trip).
Nutrition goals -- I don't have specific nutrition goals yet... I currently work overnights at a gas station, and before this week I'd drink ~100 oz of soda a night easily. I've more or less quit that cold turkey, replacing it with coffee and water, and getting by fine. I still think I need caffiene somehow, and coffee is the 'most healthy' thing I can get for free. Aside from that, no more fast food, much less snacking, and smaller portions around the board.
Misc goals -- 5k fun run in the middle of September I plan winning. Ok, not winning, but I plan on doing my best in it.
Quit Smoking. I smoked ~3-4 packs a week, but I've been clean for 7 days now, and have very little desire to start again. I don't foresee this to be a problem.
Almost 3 Week update: Lost ~15 pounds so far. The bathroom scale I bought when I started this thing is pretty shitty, one time I weighed myself right before I went to sleep and once again right when I woke up and it said I lost 7 pounds... Either way I think the standard deviation right now is about 15 pounds, so that's what I'll stick with.
Still walking 2-3 miles a day, going to start Jogging that soon. Still haven't had a drop of soda, but my stupid jerk brother bought me $40 in gift cards to Subway for my birthday... I guess once a week for one of their 'healthy' subs wouldn't be too bad. Hey, it worked for Jared right?
Still enthusiastic about what I'm doing... It's changing other areas of my life too... I recently decided to go back to school after dropping out 6 years ago... I'm 27 now, and school starts in September, time to go hit on all the cute 18 year old freshman with my new and improved much less fat body. Heh Heh, allllllll riiiiiiiight!
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Nice ravzy, keep it up
Pretty sure i broke my foot yesterday. I should probably go see a doctor. Lots of sweeling and bruising. I have nationals on saturday for rugby. fuck my life
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Surely subway has salads or something that you could get? I dont know cause I dont eat fastfood much but surely you can get like a salad with whatever meat thrown in and be good. Good progress though, Im making decent progress aswell, lost 21 pounds so far, was pissed though cause I came down with a sinus infection so cant work out atm. Having allergies to everything year round and living in the worst place in the world for allergies sucks.
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On April 11 2011 01:06 RosaParksStoleMySeat wrote:Show nested quote +On April 11 2011 00:10 AoN.DimSum wrote:On April 10 2011 15:23 RosaParksStoleMySeat wrote:On April 10 2011 14:26 thedeadhaji wrote:
Every time I do a max-out session, I crash and sleep a few hours later due to exhaustion.
Is this normal? I do the same. Actually, I feel like a good nap right now =]. Dimsum, I have a question: How do you balance front and back squats in your training? I was thinking about going ABABAB with front/back squats, on a program that looks something like this: Workout A: Front squat, 3 sets of 5 plus warmup DB Bench press, 3 sets of 5 plus warmup Power clean, 5 sets of 3 plus warmup Weighted dips, 2 sets of 6 Workout B: Back squat, 3 sets of 5 plus warmup BB OHP, 3 sets of 5 plus warmup Snatch, 5 sets of 3 plus warmup Weighted chin ups, 2 sets of 6 Madcow's failed with me... I don't think the volume and progression rates are ideal for my level. This seems like it would be a good way of maintaining strength while losing bodyfat. What do you think? Squatting 3 days a week is fine. Right now I front squat 1 day and back squat 2 days. Also I back squat on friday and saturday and I feel fine. Just stick to your workout and your body will adjust. Your workout seems good,but I would put snatch first on workout B since its more technique. (you forgot deadlift?) The reason why I want to go FS/BS 50/50 is because I'm going to be making 2kg increases to each lift each session, and I figure this will be easier to sustain for longer if I'm only doing 2kg once or twice a week for each. Plus, I am absolutely terrible at back squatting. I have a pretty front squat, but my back squat has just always sucked. No matter how much advice I get, I can never get it right. I'll bump snatch up to the first thing I do on workout B. Also, is it possible to incorporate deadlift on this plan? Should I do something like deadlift Friday, power clean Sunday, and snatch Tuesday? This would make my program look something like this: Friday: Back squat/Front squat (alternating or maybe not): 3 sets of 5 reps OHP/DB BP (alternating): 3 sets of 5 reps Deadlift: 1 set of 5 reps Weighted chin ups: 2 sets of 5-8 reps Sunday: Back squat/Front squat (alternating or maybe not): 3 sets of 5 reps OHP/DB BP (alternating): 3 sets of 5 reps Clean and jerk: 5 sets of 3 reps (3 sets of weighted hypers?) Tuesday: Snatch: 5 sets of 3 reps Back squat/Front squat (alternating or maybe not): 3 sets of 5 reps OHP/DB BP (alternating): 3 sets of 5 reps Weighted dips: 2 sets of 5-8 reps I wonder how this looks.
btw you have a place with bumpers? If you look on the risto fb page, they recently went to some crossfit gyms in japan. It looks like a sweet gym.
Also, clean and jerk can be done first too since its more technique.
o wow that sucks decaf 
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On April 11 2011 02:09 AoN.DimSum wrote:Show nested quote +On April 11 2011 01:06 RosaParksStoleMySeat wrote:On April 11 2011 00:10 AoN.DimSum wrote:On April 10 2011 15:23 RosaParksStoleMySeat wrote:On April 10 2011 14:26 thedeadhaji wrote:
Every time I do a max-out session, I crash and sleep a few hours later due to exhaustion.
Is this normal? I do the same. Actually, I feel like a good nap right now =]. Dimsum, I have a question: How do you balance front and back squats in your training? I was thinking about going ABABAB with front/back squats, on a program that looks something like this: Workout A: Front squat, 3 sets of 5 plus warmup DB Bench press, 3 sets of 5 plus warmup Power clean, 5 sets of 3 plus warmup Weighted dips, 2 sets of 6 Workout B: Back squat, 3 sets of 5 plus warmup BB OHP, 3 sets of 5 plus warmup Snatch, 5 sets of 3 plus warmup Weighted chin ups, 2 sets of 6 Madcow's failed with me... I don't think the volume and progression rates are ideal for my level. This seems like it would be a good way of maintaining strength while losing bodyfat. What do you think? Squatting 3 days a week is fine. Right now I front squat 1 day and back squat 2 days. Also I back squat on friday and saturday and I feel fine. Just stick to your workout and your body will adjust. Your workout seems good,but I would put snatch first on workout B since its more technique. (you forgot deadlift?) The reason why I want to go FS/BS 50/50 is because I'm going to be making 2kg increases to each lift each session, and I figure this will be easier to sustain for longer if I'm only doing 2kg once or twice a week for each. Plus, I am absolutely terrible at back squatting. I have a pretty front squat, but my back squat has just always sucked. No matter how much advice I get, I can never get it right. I'll bump snatch up to the first thing I do on workout B. Also, is it possible to incorporate deadlift on this plan? Should I do something like deadlift Friday, power clean Sunday, and snatch Tuesday? This would make my program look something like this: Friday: Back squat/Front squat (alternating or maybe not): 3 sets of 5 reps OHP/DB BP (alternating): 3 sets of 5 reps Deadlift: 1 set of 5 reps Weighted chin ups: 2 sets of 5-8 reps Sunday: Back squat/Front squat (alternating or maybe not): 3 sets of 5 reps OHP/DB BP (alternating): 3 sets of 5 reps Clean and jerk: 5 sets of 3 reps (3 sets of weighted hypers?) Tuesday: Snatch: 5 sets of 3 reps Back squat/Front squat (alternating or maybe not): 3 sets of 5 reps OHP/DB BP (alternating): 3 sets of 5 reps Weighted dips: 2 sets of 5-8 reps I wonder how this looks. btw you have a place with bumpers? If you look on the risto fb page, they recently went to some crossfit gyms in japan. It looks like a sweet gym. Also, clean and jerk can be done first too since its more technique. o wow that sucks decaf
I have a small olympic lifting area that nobody at my gym ever uses. I've been dropping the rubber plates there, and I think they're bumper plates but I'm not 100% sure ... how do I tell?
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On April 11 2011 01:50 decafchicken wrote:Nice ravzy, keep it up Pretty sure i broke my foot yesterday. I should probably go see a doctor. Lots of sweeling and bruising. I have nationals on saturday for rugby. fuck my life
Get it checked out asap!
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rosa, If you can drop them, they are probably bumpers lol. Maybe the bumpers say uesaka? One of the biggest suppliers in equipment.
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Thank-you RosaParksStoleMySeat/eshlow.
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EPT
