Ahhh leave Brittney alone!
Srsly a few is better then nothing

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Working out the same muscle group twice a week can lead to overtraining, which can yield undesirable results. Arnold would train so much because:

a) Incredible genetics
b) Steroids greatly increase recovery time

Your body needs rest for your muscles to grow. It's a common noob mistake to want to workout their full body, several times a week.

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I can't help to wonder at that... I mean, I worked (still do during summers) as a forest worker and farmhand for several years and practice dancing most days of the week (jazz, street and breaking) which all in all means a complete disregard for the notion that you shouldn't work out a particular muscle group more than once a week. And sure, I don't look very ripped, but I'm not exactly nervous sitting down for an arm wrestling match with some huge guy. I'm just curious, from where does the idea of once per week come?

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haha I'm so lazy.

I wouldn't mind actually figuring out some sort of routine. My dad exercises a lot, so my answers aren't very far away.

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It's possible to do the same muscle group twice in a week, if you're already in good shape and you allow at least 72 hours of recovery time. I've read that it's 48-72, but I don't believe 48 is nearly enough. You need at least 2 grow days in there. If you work your chest on monday, you shouldn't touch it again until Thursday. And that's only if you're in good shape to begin with. Otherwise once is week should be the limit.

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I was giving about 48-72 hrs to rest muscle groups, but I have sort of hit a plateau in gains recently anyway. Probably not eating enough and need to do heavy squats and deadlifts again, if that won't kill my run time. All I know is I'm going to eat like fuck before shipping out this friday and hopefully I won't be even more of a skin than I already am after this month.

my schedule for the past few months was something like this:
A
rows
pullups
curls
B
bench
dips or skullcrushers
C
overhead press
shoulder raise type shit

probably just going to add more tricep movements. IDK
and thats my current shittyish progress pic. not sure of weight but once again I'm probably going to eat a lot of fatty burgers this week or something.

Attached Images

downsize.jpg (55.1 KB, 24 views)

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true dat, brah. But training the same muscle group is fine as long as they have about 72-86 hours to recover before the next time they're worked.

I fucking learned the hard way today because I took a month hiatus from working my upper body due to a bicep tear. Got back in the game this week and did deadlifts and beat a personal record this week. 3 days later (today) went to work out legs with a sore lower back and a bit sore hams and fucking failed miserably. Couldn't squat the weight I did last week.

It all depends how fast someone's body recovers. I Gregg Valentino used to train every body part 2-3 times a week when he was a natural, but only trained them lightly and not using very high volume.


Anyone got tips on working forearms? I'm ecto and can't seem to find something to make them huge.
http://bodyspace.bodybuilding.com/i...wJw3ddG238.jpeg

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Your forearms more than fit your body for size. They're not small by any means. Honestly, I dont know how much bigger you can expect them to get naturally. If they got any bigger for your size, you'll look like popeye haha

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this one shows off my arms a bit..

http://www.facebook.com/photo.php?p...b13&id=20803725

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Do muscles really need about 3 days to recover? I thought that about 24-48hrs are enough

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depends on the individual brah.
Other factors play a role, such as:
chemical enhancement
diet
sleep
amount of intensity/volume

keeping your volume low (low reps and sets) will help your body recover quicker.

I remember someone saying that they wont do more than 2-4 sets per body part in a workout session if they train a particular bodypart more than once a week.

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I said can lead to overtraining. lol. Calm down broskis. Ultimately you know your body the best and will eventually know what works and what doesn't.

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you looking hamsom as fukk cuzz

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Does anybody have any thoughts on The Diet Delusion by Gary Taubes?

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Never heard of it.


Having great results with Driven Sports Activate Xtreme. It is a natural(several potent plant extract/minerals, ect) testosterone booster. Strength, body weight, aggression, muscle hardness/size, alpha male feeling is all up. I'm almost done week 4 of an 8 week cycle. And no, it's not steroids for you noobz.

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I'd be curious as to what actual bloodwork shows for your T levels. Not saying it doesn't work, but placebo effect goes a very long way when it comes to supplements, especially hormone boosters.

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Taubes is an American science journalist and over the course of about 350 pages he basically puts forward an argument that carbohydrates, particularly refined carbohydrates, are responsible for a raft of inter-connected diseases such as heart disease, diabetes, obesity, high blood pressure, etc. These are the so-called diseases of civilisation.

He proposes that the healthiest diet for man is a diet low in carbs and high in protein and fat.

It's quite heavy going as he examines a multitude of studies in the fields of heart disease, diabetes and obesity, and goes into the science of the metabolic and hormonal processes involved, particulatly the role of insulin.

His message is that the evidence that is used to support the "healthy" active, high carb, low fat diet that has been promoted to us since about 1970 is inconclusive and has been derived from poorly performed studies (e.g. one or more of: small sample sizes, no randomisation, no control group, absence of blinding and double-blinding).

It's quite an eye-opener, but he makes no apologies for not providing any balance (his argument being that the advice we are given by various health institutions is not balanced, and so he is providing that balance). It's precisely because there is no balance in the book, I was wondering what somebody else thinks about his investigation.

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Interesting, but good luck building any muscle on a low carb diet. You're only going to cut.

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It's definitely not placebo at this stage..the first few days, yes, 4 weeks in, no. There have been lots of bloods done on this product, and in many reviews of sponsored and non-sponsored participants. Yes, there are natural test boosters that can actually raise total test and free test quite significantly. They still do not compare to steroids however. You should look into them Truth. DS Activate Xtreme or Biotivia Bioroge on bodybuilding.com .

It's not some garbage like Tribulus, which has been proven that it doesn't raise test in humans. lol.

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What kind of sides have you been getting?

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Some acne, face is definitely more oily. Increase in aggression/irritability. Nothing too serious..although I have had to bite my tongue a few times around my girlfriend and mother when they have pissed me off. lol.

Just read the reviews.

http://www.bodybuilding.com/store/d...vatextreme.html

http://www.bodybuilding.com/store/b...a/bioforge.html

There is a new version of Bioforge that's supposed to be even better. I just order 2 bottles of the old formula though, I plan to take it a couple of months after I stop Act X.

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haha if you're getting the acne and aggression, you might as well just get some real Test and get it overwith haha

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I've been researching AAS/PH's for quite sometime, but won't consider taking them until at least a few more years.

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http://www.wannabebig.com/diet-and-...low-carb-diets/

Great article on low carb diets. The entire website and forum is filled with professional powerlifters, bodybuilders, and strongmen. I'm cutting at the moment and only eat carbs in my pre and post-workout meal. There is another article in there somewhere by the same guy about carb cycling. I suggest you give it a read.

How old are you now? I forget, i believe you're around my age but i can't remember. Really, it's optimal to start around 25 or after which is when your natural test levels drop. Never before 21 for those who are impatient. One thing to remember is that with the over the counter products, you may be 'dulling' your androgen receptors, so that when you take the real gear, it'll be less effective than if you went in clean as if you've been juicing.

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haha, I'm 24. I have some gyno from puberty I want to get surgery for before I start them. What have you done and how were your results?

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gyno? when i see that i think gynecology. are you getting surgery on your vag?

Very interesting read with many of his points re-affirming what Taubes presents in The Diet Delusion. The point about carbs increasing stored body fat is an important one: as the guy says, diets not restricted in carbs lead to the body using glucose from the blood as its energy source. High blood sugar will lead to the production of insulin, which is the only hormone in the body that converts blood sugar and triglycerides into fat.

An extension of this is that it is possible for an obese person to be suffering from internal starvation if their diet is high in carbs, which it invariably is. Internal starvation occurs when the majority of your consumed calories are converted into fat instead of fuel and is one of the explanations as to why the obese constantly feel hungry. Hence overeating is proposed by Taubes to be a symptom rather than a cause of obesity.

I hasten to add that Taubes discusses and presents findings conducted by researchers - they're not his opinions, he's just presenting the argument that has been ignored because it does not fit with the "known answer". This is why I'm quite keen for comments on The Diet Delusion.

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His vag will need surgery by the time I'm done with him, the handsome fucker that he is.

@The Mansley™: any diet which involves a hefty intake of fat sounds good to me, unless it's man-fat, in which case it's even gooder.

I sometimes wonder if I actually AM gay, and that all of this horrid anal-heavy nonsense is just my way of peeking out of the closet. But if I am gay then why do my balls tingle when Natalie Portman looks at the camera? And if I'm just "curious" why don't I like it when Chris spits in my mouth? Questions, questions...

Gynecomastia. It's not too serious(some guys have it BAD), but enough to interfere with my perfect body lol. Coincidentally, it can also be a side effect of steroid use.

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I looked up gynecomastia (I'm always eager to expand my vocab) and discovered that it comes from the Greek meaning "woman breast". What's the Greek word for the breasts of an actual woman?

Hey BB, let's not be too hasty here. Your desire for surgery is understandable n'all, but can't we at least talk about it first?

BB, have you tried taking any AI's like Letro or Aromasin? Even though your not on cycle, letro can destroy gyno like nothin else. Run 1.25mg of letro and .5 - 1mg of Pramipexole for a good month a two and you might destroy what gyno you have. I doubt you really need the Prami since it's puberty gyno, because that focuses on Prolactin gyno, but you never know what the real culprit could be. But if you ran those, you might actually destroy the gyno you have, and if you ran them through your cycle, you'd definitely prevent it from getting any worse.

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lol @ Paddy. Yeah, I'll save my titties for awhile so you can get your suckle on.

From my research/understanding, only surgery can destroy pubertal gyno. But yes, if/when I run a PH/DS, I definitely will have all the precautions on hand. I'm interested in what you've done though, and what results came from it. PM if you don't wanna post it here.

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Can someone recommend me some exercises to do with dumbbells? I guess, specifically, for the triceps would be nice.

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BassyB', you're pretty enough. You don't need to be screwing up the brain matter getting easily irked to get a perfect build that nobody will ever have anyways cuz beauty's in the eye of the beholder. Seriously. If you've got a nice girlfriend don't let self get in the way.
And that goes to most of you guys except that gay dude from N. Ireland.

Bob: I squatted 350 pounds today.
Bob's older, bigger brother: I'm not really impressed. I do that whenever I have to use the toilet.

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http://www.abcbodybuilding.com/exer...lextensions.htm

http://www.abcbodybuilding.com/exer...enchpresses.htm

http://www.abcbodybuilding.com/exce...llkickbacks.htm


Thanks for the kind words LB. I don't want a perfect body, but in order to get a much better looking body in my mind, this minor surgery is required. It's bothered me since I started to get it at age 12 or so. Something I plan on getting in the next several years, not anytime too soon.

I've been working out on and off for more than 7 years now. As an avid bodybuilder back at it consistently, it's hard not to strive for your body's fullest potential. And I mean, who doesn't want to look like Arnold..

http://www.insidesocal.com/tomhoffa...-old-ladies.jpg

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Where did you get my picture?

If you did get the surgery would the scarring be more of a mental issue than what you have? I don't mean that in a derogatory way. Have you talked to anyone who's had it done?

I was reading over this link about the proceedure. Pretty interesting and in layman's terms. http://www.yourplasticsurgeryguide....ynecomastia.htm

Can you do this though? "Your surgeon may advise you to avoid sexual activity for a week or two and heavy exercise for about three weeks. You will be told to stay away from any sport or job that risks a blow to the chest area for at least four weeks. Your activities should be back to normal after about a month." - That would probably be worse than the surgery for you!

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haha. Yeah, there would be minimal scarring if it was done by a plastic surgeon. I haven't talked to anyone personally who has had it done, but other forms I frequent (bodybuilding.com) has many testimonials from former patients.

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That's a good site. I doubt they'd steer anyone wrong. I read where the outcome is permanent and it probably wouldn't have to be repeated like a woman's surgery would have to be since you're not as curvaceous. If you do it I hope it works out well for you.

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I've heard of Letro destroying pubertal gyno. It's some seriously powerful stuff. It's worth a shot if it's something that really bothers you.

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Hmm ok cool. I'll look into it. Thanks.


I should tell my mom(R.N) that I want some. "Do you have breast cancer?" is probably what she would say. lolol.

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hahah. Researchstop.com is the place to get it.

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If there is a nonsurgical way to go and you're worried about skin elasticity, you might try some of the skin tighteners that are out now. You're young enough where the elasticity would probably regenerate faster.

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Would anyone recommend resistance cords for tricep exercises? All I've been doing are 30lb dumbell exercises and various pushups, so my biceps are getting pretty big. However, my triceps aren't very noticeable.

Free Weights > resistance cords.

edit - And I'll say it again..if you're truly interested in working out, get a gym membership. It's pretty much impossible to get a quality, full-body workout with some dumbbells at home.

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lol @ resistance chords

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Ya use those for sure. You can carry them in your purse

hahahahaha

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I lol'ed as well. Gravity is your friend for GETTING FUCKING HUGE.

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Req let's see some pics of the "pretty big" biceps you got

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Oh come on leave her alone!
OK I`m going to start with gym now in about 3 weeks (no time and no money now). Imma total newbie so any tips?
I don`t just want to build up muscles, also my goal is to improve my stamina. My thugs or legs in general already have a good shape due to all my cycling. My problem is that fat is really fast growing on my hips then on my belly or anywhere else on my body. I already made a diet for myself which is pretty good for me ( I already lost about 15kg with that and felt good all the time).
It will be a 1month free training (as often as I want per week) but I think I`ll get a membershi8p afterwards.

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Taking a picture just to prove to you that I'm gaining muscles won't benefit me in any way. I don't have to prove anything. People I haven't seen in a while ALWAYS comment on my newly acquired muscles. So that's enough evidence to support my belief.

And to everyone that doesn't believe a resistance cord can help build tripceps here is proof. http://www.youtube.com/watch?v=FOODchiUqtk

I didn't say they won't help..they are just nothing compared to using real weights.

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Well that was cute. Can you point me in the direction of his lower body workouts? I'm looking for some pointers.

My husband used to do lower body pointer workouts. It was for stamina he said.
Oh, not what you meant?

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yes req, i'm sure that guy only used resistance bands his whole life. Besides, he's not even big, he's just really cut. Fuck that nonsense. I wanna be huge, like a man. not petite like a bitch.

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I lol'ed.

I started using leather straps today. I did biceps/triceps/forearms and it definitely helped my wrists curling the EZ bar with heavy weight. I kinda felt like a tool walking around the gym with them though..something about looking like you have handcuffs on seems pretentious lol.

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I think the lesson here is to avoid taking advice from a greased up, chicken legged, rapper wannabe who has probably only squatted in order to take a shit.

do you normally experience wrist problems? I used to years ago but they haven't affected me in a long time. I avoid straight bar curls for that reason. But as far as the EZ bar, i can pack 150lbs for a solid 8-10 and not notice anything in the wrists. Though sometimes the forearm pump gets really painful and it's hard to hold a solid grip.

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Yes. My grip is fairly strong, but my wrists are small and weak. haha. I'm always fucking injuring them. Yeah, straight bars are a fucking nightmare for me too. Actually my current injury is from doing upright rows using the straight bar. My right wrist like clicked in while bringing the bar up. Fucking pain man lol. This was several months ago now and it still hasn't properly recovered.

REAL MEN GET HURT AT THE GYM ONCE IN AWHILE.

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hell yeah brotha. if you don't experience pain in the gym, you're not really working out. Whether it's from you joints, muscles being sore, or just that you're so pumped the fuck up that it hurts, you need to feel it!

Resistance bands for life!

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I'm looking for some workout songs. I have a workout playlist that I just shuffle but i'm looking for some new songs. I have every Black Dahlia Murder album, lots of Death, 3 inches of blood, vital remains, exodus, some metallica, some psycroptic, some cryptopsy, and some children of bodom.

I'm not necessarily looking for the heaviest songs ever. I just want something similar to the above bands in that most of them have a recognizable rhythm to get me angry. ESPECIALLY BDM. Any song recommendations would be appreciated.

This is the one I use:

http://www.youtube.com/watch?v=xFrGuyw1V8s

Misery Index!! Just put on the album Traitors or Heirs to Thievery. All your lifts will go up 20lbs instantaneously

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sir, i like the way you think

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SUffocation is pretty cool for that. I`d prefer some slow and brutal stuff like some slam stuff of Devourment and Abdominable Putridity

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Usually happens in your 30s.



I only recommend using AS and PHs once he's built a very strong foundation.
What are his stats and measurements?

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I'm pretty sure Truth is more correct, test tapers down in your early/mid 20's.

My stats and my measurements are HUGE. j/k. I've been working out for 7 years. I know how to train properly and diet correctly.

I don't plan on using them for a little while, if I do indeed start using them.

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I've seen your pics, brah. You're hamsom as fukk.


google Dave Goodin and prepared to be schooled, yo! Taking AS just cause you think your test levels dropped significantly after 25 is a lame excuse. At least, that's in my opinion.

Like I said before, I only recommend it if you truly know what you're doing and haven't been able to progress on making any gains. If you're gonna do AS, find someone in the gym who does it as well and start and end your cycle whenever he does.

My dad used to take AS and he always recommended Trenbolone Enanthate. It's a SARM and chance of getting gyno with it if used properly are slim to none. No need to even stack anything with it since it's really fucking powerful. At times I've heard you don't even need a PCT after an 8 week cycle.

Regarding workout music:
New Defeated Sanity, Meshuggah, old Throwdown (no homo), Sonic Mayhem's Quake 2 soundtrack, Napalm Death's Fear Emptiness Despair (tons of groove), and Fear Factory.

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Thanks for all the suggestions. The only band I ended up adding to my playlist is Misery Index because I couldn't really get in to the other ones. Specific songs from bands would be even more helpful.

This is my workout playlist. You probably already have a lot of these in there, but you might want to try some of the ones you haven't used or aren't familiar with. I lazily threw it together and haven't really worked on sorting it out since, which is why so many songs appear in alphabetical order.

The Red Chord - Tales of Martyrs and Disappearing Acts
The Red Chord - Hour of Rats
Cannibal Corpse - Evidence in the Furnace
Cannibal Corpse - The Time to Kill is Now
Cannibal Corpse - Murder Worship
Cannibal Corpse - Barbaric Bludgeonings
Cannibal Corpse - Purification by Fire
Cannibal Corpse - Severed Head Stoning
cannibal Corpse - Frantic Disembowelment
Cannibal Corpse - Blowtorch Slaughter
Cannibal Corpse - I Will Kill You
Cannibal Corpse - Disposal of the Body
Cannibal Corpse - Sentenced to Burn
Cannibal Corpse - Dismembered and Molested
Cannibal Corpse - Headless
Cannibal Corpse - Entrails Ripped From a Virgin's Cunt
Cannibal Corpse - Living Dissection
Cannibal Corpse - Under the Rotted Flesh
Cannibal Corpse - Vomit the Soul
Cannibal Corpse - Butchered at Birth
Dark Angel - The Death of Innocence
Dark Angel - Never to Rise Again
Dark Angel - Older than Time Itself
Dark Angel - Leave Scars
Death - Living Monstrosity
Death - Killing Spree
Death - Spiritual Healing
Death - Denial of Live
Death - Open Casket
Decapitated - Perfect Dehumanisation (The Answer?)
Decapitated - Spheres of Madness
Decapitated - Sensual Sickness
Decapitated - The Fury
Decapitated - Poem About an Old Prison Man
Decapitated - Post Organic
Decapitated - Names
Yattering - The Murderer
Yattering - The Species
Yattering - ...an Inanimate
Emperor - The Source of Icon E
Emperor - Ye Entrancemperium
Deicide - Behead the Prophet (No Lord Shall Live)
Deicide - Crucifixation
Deicide - Carnage in the Temple of the Damned
Deicide - Father Baker's
Deicide - Satan Spawn, the Caco-Daemon
Malevolent Creation - Premature Burial
Malevolent Creation - Remnants of Withered Decay
Malevolent Creation - Multiple Stab Wounds
Malevolent Creation - Impaled Existence
Mayhem - Funeral Fog
Megadeth - 99 Ways to Die
Megadeth - Angry Again
Megadeth - Architecture of Aggression
Megadeth - Take no Prisoners
Megadeth - Rust in Peace... Polaris
Megadeth - Skin 'o My Teeth
Megadeth - Symphony of Destruction
Megadeth - Sweating Bullets
Megadeth - Wake Up Dead
Mercyful Fate - Nightmare
Mercyful Fate - The Bell Witch
Mercyful Fate - The Old Oak
Monstrosity - Imperial Doom
Monstrosity - Immense Malignancy
Monstrosity - Vicious Mental Thirst
Nasty Savage - Stabbed in the Back
Pantera - 5 Minutes Alone
Pantera - By Demons Be Driven
Pantera - Fucking Hostile
Pantera - The Great Southern Trendkill
Pantera - Strength Beyond Strength
Pantera - Suicide Note, Pt. 2
Anthrax - Among the Living
Antrhax - Caught in a Mosh
Anthrax - Efilikufesin (NFL)
Carcass - Forensic Clinicism/The Sanguine Article
Carcass - Inpropagation
Carcass - Slash Dementia
Coroner - Suicide Command
Coroner - Fried Alive
Coroner - Nosferatu
Coroner - Die by My Hand
Coroner - Read My Scars
Exodus - Bonded by Blood
Exodus - Deranged
Gammacide - Endangered
Gammacide - Fossilized
Gammacide - Shock Treatment
Gammacide - Victims of Science
Kreator - Pleasure to Kill
Morbid Angel - Brainstorm
Morbid Angel - Blessed are the Sick
Morbid Angel - Pain Divine
Morbid Angel - Dominate
Morbid Angel - Bil Ur-Sag
Morbid Angel - To the Victor the Spoils
Nuclear Assault - Radiation Sickness
Pestilence - The Secrecies of Horror
Pestilence - Land of Tears
Pestilence - Testimony
Pestilence - Malleus Maleficarum/Anthropomorphia
Pestilence - Parricide
Possessed - Pentagram
Possessed - Seven Churches
Sepultura - Dead Embryonic Cells
Sepultura - Refuse/Resist
Sepultura - Biotech is Godzilla
Slayer - Altar of Sacrifice
Slayer - Bitter Peace
Slayer - Born of Fire
Slayer - Captor of Sin
Slayer - Chemical Warfare
Slayer - Circle of Beliefs
Slayer - Cleanse the Soul
Slayer - Dittohead
Slayer - Ghosts of War
Slayer - Hallowed Point
Slayer - Piece by Piece
Slayer - Postmortem
Slayer - Reborn
Slayer - Silent Scream
Slayer - War Ensemble
Suffocation - Human Waste
Suffocation - Marital Decimation
Suffocation - Pierced from Within
Suffocation - Prelude to Repulsion
Tankard - Total Addiction
Tankard - Tantrum
Tankard - Puke

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Check out Through the Eyes of the Dead's album Bloodlust. Anything thrasing balls will be good to pump iron to.

Coroner + workout sounds interesting. As soon as I start with gym again I need to try this. I like the fact that music actually helps to get trained faster. Music is everything brothers & sisters. Peace out

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Chris - Thanks for the list I grabbed a couple songs from it. I'm kind of a pussy these days so I found most of it too heavy. It reminded me how much Death rules and how much I need to add songs from the first 3 albums to my playlist.

Requiem - I put most of that album on my playlist, thanks.

My personal top 3 workout songs that make me want to kill somebody are:
1. Black Dahlia Murder - I Will Return
2. Vital Remains - Dechristianize
3. Exodus - Blacklist

that's all you need haha

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Jeez..what is this..a music forum?? On with the weight talk!

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after almost 2 weeks off from the gym (due to laziness, alcohol, and women), I measured my arms at 17.5", so i think once i get them pumped back up after a week or two back in, they should be pushing 18". My goal by the end of the summer is a good 18.5". I think it's obtainable.

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Asshole! haha, that's good though! Good job and good luck with the progress. I measured both arms today and both are a little past the 16.5inch mark.

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Damn, 18s? Sounds like you're ready to compete in the INBF. Serious.

Me and my crew getting ready to start our workout
http://sphotos.ak.fbcdn.net/hphotos...3_3714467_n.jpg

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Lookin big and sexy Bones. Good job bro.

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Are seated rows awesome or what?

You're the guy in the middle, right Bones? If not, you're puny.

the only time i'll do seated rows is if I didn't feel my workout was as intense as it could have been and want to throw a little extra on the end. other than that, I think they're pretty pointless.

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These are the kinds of users who do seated rows. Notice the "Requiem weight" on the machine.

http://www.ncpad.org/get/VirtualTou...tedRowDemo1.jpg


LOLOL...I do them sometimes. Bent rows are much better, but much harder.

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I look like requiem now except with a shaved head and a fully bearded nutsack

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BB, where are you guys finding all these pics of Tranny?

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haha. Disabled Dream Doodz . com.

Also Req, diet is key. I hope you are getting sufficient protein/carbs/fats while working out.

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Testosterone helps too. Can't do nothin about that til your balls drop though

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What's a good workout meal/foods? I just eat what I call my normal diet. I do consume lots of protein from $1 burgers at McDonald's and Wendy's.

The machine I was using looked like this. It really worked out my forearms and chest and was all I had access to at the hotel.

My back has been hurting a shitload, and I think it's because I've been doing too much activity (which really isn't much at all for me).

Can't wait until these muscle pains are gone and I can swim and move again.

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http://tinyurl.com/3x7znub

A good start is eating real food and not fast food. If you knew anything about salt/fat, you'd stay away from eating McDonalds and Wendy's everyday.

Protein enriched food:
Chicken(breast, thigh)
Steak(Sirolin, ect)
Pork(Chops, ect)
Fish(Salmon, tuna, ect)
Nuts(almonds, peanut butter)
Cottage Cheese

Complex Carbs:
Whole wheat pasta
Sweet Potatoes
Multi-grain bread
Brown Rice

Vegetables:
Broccoli
Carrots
Spinach
Romaine Lettuce
ect


Incorporate what I mentioned above in your regular diet and you will build mass. Percentages of protein/fats/carb intake all depends on the person and their goals. Get at least 1gram of protein:1lbs of body weight daily. 180lbs = 180g of protein.

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Well, according to The Diet Delusion, it appears the people "in the know" don't know much about fat either!

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1g per body lb is good for maintaing but if you're looking to grow, you should be at lest 1.5g - 2g per lb

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I think he would definitely grow on 1:1, but that's why I said "at least 1:1". And remember, your protein count should be a lot higher due to other reasons.

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http://www.wannabebig.com/forums/sh...odybuilder-eats...

There's a huge list of foods. Remember that in the end it's the amount of CALORIES that will determine whether you gain weight or not. Use www.fitday.com to track your daily calories. If you aren't gaining weight then keep upping the cals.

Consume my weight in protein daily or only when I workout?

daily. Your weight is really the bare minimum. Since you're just starting out, you can probably gain some muscle with that, but not for long. You really should bump it up to at least 1.5g per body lb. You'll gain more muscle and recover much faster. Most important time to consume protein is within an hour of your workout. Also, complex carbs are extremely important. Dont forget them!

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Strong broscience considering that guy asking for advice isn't even at the level where he needs 1.5 grams per bodyweight.

The only time you would take that much would be if a person has a shit ton of lean body mass which in turn expends a shit load of calories due to their accelerated basal metabolic rate.

I'm an ectomorph and I'm making sick gains with eating .8 grams per gram of bodyweight.

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There's no point discouraging him from eating 1.5-2.0 grams of protein per bodyweight. Requiem, instead of getting advice from a metal forum, join www.wannabebig.com/forums . There is an abundance of professional bodybuilders, powerlifters, strongman atheletes etc that would be more than happy to answer your questions.

Let's say he takes your advice and eats no more than 1g/lb of bodyweight. If he weighed 180 lbs he'd be eating 180 grams of protein, which is about 720 calories. Let's say he's bulking on a 3000 calorie diet. He now needs to get 2280 calories from fat and carbs. That puts his protein intake at around 24% of his total calories, far too low. Everybody is different but personally i'd aim for a 40/30/30 protein/carb/fat split.

Thank you, Shred. And really, for bulking, a 3000 calorie diet isn't even that much. You should aim for at least 4000. At least.

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