On December 27 2010 07:02 decafchicken wrote: Which is why you should do lots of explosive and core lifts, clean & jerk, snatch, deads, squats combined with plyos/HIIT and your fighting work to increase your speed, strength, power, conditioning and improve your central nervous system. Obviously you don't want to put on weight and size is not a goal when you're training to fight, so adjust your reps/frequency/weights/diet accordingly.
I do every single one of those. My diet is pretty amazing to be honest, I'll research my reps frequency a bit more. Thank you
On December 27 2010 07:02 decafchicken wrote: Which is why you should do lots of explosive and core lifts, clean & jerk, snatch, deads, squats combined with plyos/HIIT and your fighting work to increase your speed, strength, power, conditioning and improve your central nervous system. Obviously you don't want to put on weight and size is not a goal when you're training to fight, so adjust your reps/frequency/weights/diet accordingly.
I do every single one of those. My diet is pretty amazing to be honest, I'll research my reps frequency a bit more. Thank you
Since my diet is bad at best, would you mind listing out a typical day for you?
On December 27 2010 07:02 decafchicken wrote: Which is why you should do lots of explosive and core lifts, clean & jerk, snatch, deads, squats combined with plyos/HIIT and your fighting work to increase your speed, strength, power, conditioning and improve your central nervous system. Obviously you don't want to put on weight and size is not a goal when you're training to fight, so adjust your reps/frequency/weights/diet accordingly.
I do every single one of those. My diet is pretty amazing to be honest, I'll research my reps frequency a bit more. Thank you
Since my diet is bad at best, would you mind listing out a typical day for you?
Obviously everything varies, and I have no set meal combinations, I mix and match what I'm feeling for/can afford.
But, lots of fruit, I drink very little besides water. Usually for breakfast, I make a shake of, half a scoop of protein, oats, strawberries,blue berries, acai berries (if I have them) raspberries and a banana with milk and water.
A lot of bananas. I only have fresh veg/fruit. None of that canned crap. Lots of boneless skinless chicken, steaks. A lot of eggs, I try not to have too many yolks. Brown rice has become a staple part of my diet ( I hate it, and have been experimenting with different herbs and spices and low salt soy sauce to improve it) Lots of cottage cheese, I have that with rice cakes routinely as a snack. Probably way too much turkey meat (very low fat) haha I have a lot of tuna, mackerel and cod. I have a lot of spinach, sweet potatoes, tomatoes, onions, broccoli, basically a lot of veg. Different kinds of nuts as well I have wheat whole grain bread, although I try not to eat too much bread, same applies for pasta.
I also changed the meal portions. I usually have between 4-5 meals a day, smaller portions. I try not to snack. I'm a shit cook though, I just end up eating plain tasting meals, as I try to avoid using salt and sauces/dressings.
I am by no means a dietician, I've picked this stuff all up by myself, I'm sure if you research a lot or ask around you'll find lots of useful stuff. But if you stick to what I listed up there, I'm sure no harm can come
I'm 5'9 and weigh about 110 lbs, which is apparently a BMI of 16.2. I don't have an eating disorder or anything (in fact, I eat a ton of food--snacks, meals, or otherwise) and haven't been exercising much, but I'm still skinny as heck and have extremely little fat in general (a little muscle, but 110 lbs doesn't allow for much of that lol)
Edit: Read SS and do the routine, eat a lot (not junk food obviously), drink a lot of milk, get your sleep, get results. Read the OP for complete information and if funkie sees this he can probably tell you about his insane gains
It looks sort of daunting though >///< Obviously, there's no "quick fix", but is there anything specific I should be eating?
Playing tennis and running is enough for building muscle (heck, my right arm is still visibly much more muscular than my left after a several-month hiatus) to me, but should I just munch protein-rich stuff? I can't eat protein bars and stuff like that because I'm allergic to dairy, eggs, seafood, and nuts (usually dairy and nuts in those things), so I usually just drink gatorade/powerade and come back more muscular after only two weeks or so...
I guess it's not so much the muscle-building as weight-gaining. Seriously, I get quite buff quite quickly for no reason, but I'm just too light in general.
Honestly I'm not the expert here, that's eshlow (and probably decaf, dimsum and some other guys as well lol), but for weight gain all you need is excess calories. You will probably get enough protein from it anyway (I think it was like 1 gram of protein/pound of bodyweight). Are you allergic to milk as well? If not you could GOMAD (gallon of milk a day)
You should wait for a proper answer though, I can't give you that since, as I said, I'm not the expert here. Read the OP meanwhile, I know it looks daunting but I never regret reading it, I'm stronger now than I've ever been before
On December 27 2010 08:30 Cambium wrote: I hope everyone is getting fat with me over the holidays. I haven't been to the gym for a week, and I probably won't go until new years.
Cheers to beer and grease.
I'm getting anxious from not working out since wednesday I cant imagine not working out for more than a week. Especially with my new shoes i'm dying to try out.
On December 27 2010 09:07 Z3kk wrote: It looks sort of daunting though >///< Obviously, there's no "quick fix", but is there anything specific I should be eating?
Playing tennis and running is enough for building muscle (heck, my right arm is still visibly much more muscular than my left after a several-month hiatus) to me, but should I just munch protein-rich stuff? I can't eat protein bars and stuff like that because I'm allergic to dairy, eggs, seafood, and nuts (usually dairy and nuts in those things), so I usually just drink gatorade/powerade and come back more muscular after only two weeks or so...
I guess it's not so much the muscle-building as weight-gaining. Seriously, I get quite buff quite quickly for no reason, but I'm just too light in general.
Well no seafood or dairy or nuts suck a ton (thats like 2/3 of my diet). Just eat a TON of beef and poultry along with veggies and fruits. I'm sure theres protein powders that wont bother your allergies either. Putting on muscle = putting on weight. Do Starting strength in the OP combined with eating at least 2000-3000 calories a day and you will fill out. And while its not a quick fix, you can definitely start seeing results from week 1 and throughout the first few months you should have ridiculous results (just ask funkie or monion). And no, playing tennis and running don't exactly build muscle, the best way is heavy resistance training i.e. starting strength. Basic rules for gaining weight is ~18-20 calories per pound of bodyweight, and 1-1.5g per pound of bodyweight in protein. You have to eat more than you burn.
I'm also still a teen (sophomore), so should I start working out and stuff? Is there any difference in fitness/working out at my age, and should I just not bother in the first place?
I'm not aiming to be super macho and/or well-toned, just generally heavier and more weighty. I swear playing tennis has made me more buff though...! You're definitely right in that weight training is better (as I know very little compared to you guys), but I'm not lying when I'm saying that tennis is giving me visible definition and bulk.
I could be thinking too highly of myself though (i.e. thinking that my arm is muscular when it's really not). Maybe I'm a super-ecto/mesomorph or something?
Another problem is that I get full semi-quickly and hungry quickly.
You build up quite the appetite once you start lifting Teen years are like a gift from god for working out. Best years in terms of ability to pack on the muscle cause of puberty and sciencey stuff like that. You sound like you want to put on weight but not a lot of muscle? Muscle will give you the weight you want. And having muscles is awesome so don't be shy from gaining some strength!
Today I was doing incline dumbbell bench when I looked in the mirror and saw a big guy load 2 plates onto his bench..I've never seen anyone do even this much at the gym I'm at for the holidays, so I watched on, jaw dropped, as he pounded out 225, then 275, then finished with 315x8.
I asked him how long he's been training. "Oh, 17 years."
Turns out he competed in the 2004 Olympics (discus), and he's training for 2012.
"You're working out chest today? Oh, I'll work out with you"
I come to you all a broken shell of a man. He destroyed me :p Even showed me some core stuff he used to do in the Russian military (!!!!). He says he'll try to help me start doing snatches
On December 27 2010 08:44 Z3kk wrote: How does one build muscle and weight safely?
I'm 5'9 and weigh about 110 lbs, which is apparently a BMI of 16.2. I don't have an eating disorder or anything (in fact, I eat a ton of food--snacks, meals, or otherwise) and haven't been exercising much, but I'm still skinny as heck and have extremely little fat in general (a little muscle, but 110 lbs doesn't allow for much of that lol)
holy shit dude. 5'9 at 110?! i have a friend who's 5'9 at 118 and he is the skinniest guy i've ever seen so i duno how much skinnier 110 would look lol.
just lift weights. you'll end up eating a truck load of food without even realizing because lifting weights demands that you eat more. just make sure to have something ready to eat every 2-3 hours (preferably no junk) and you'll gain 20-25lbs pretty easily. oh and don't forget to drink your milk.,
@shallow: woah, who would've thought a guy like that would be training in the same gym as you. i find it odd though how he's training alone especially for someone who's an elite athlete.
On December 27 2010 11:46 ShaLLoW[baY] wrote: Today I was doing incline dumbbell bench when I looked in the mirror and saw a big guy load 2 plates onto his bench..I've never seen anyone do even this much at the gym I'm at for the holidays, so I watched on, jaw dropped, as he pounded out 225, then 275, then finished with 315x8.
I asked him how long he's been training. "Oh, 17 years."
Turns out he competed in the 2004 Olympics (discus), and he's training for 2012.
"You're working out chest today? Oh, I'll work out with you"
I come to you all a broken shell of a man. He destroyed me :p Even showed me some core stuff he used to do in the Russian military (!!!!). He says he'll try to help me start doing snatches
On December 27 2010 11:46 ShaLLoW[baY] wrote: Today I was doing incline dumbbell bench when I looked in the mirror and saw a big guy load 2 plates onto his bench..I've never seen anyone do even this much at the gym I'm at for the holidays, so I watched on, jaw dropped, as he pounded out 225, then 275, then finished with 315x8.
I asked him how long he's been training. "Oh, 17 years."
Turns out he competed in the 2004 Olympics (discus), and he's training for 2012.
"You're working out chest today? Oh, I'll work out with you"
I come to you all a broken shell of a man. He destroyed me :p Even showed me some core stuff he used to do in the Russian military (!!!!). He says he'll try to help me start doing snatches
EPT
