The Bodybuilders Thread!

[D3x!]

Firstly a greeting to all the bodybuilders on this thread.

I'm 17, under 50kg, I am bit muscular or maybe just too thin anyway I'm just looking for a way to bulk up and put on a couple kilos of muscle mass. I don't always eat breakfast but have around 3 meals a day and I do eat whenever I can but mostly sweet stuff my friends are amazed at my size they say I have a high metabolism.

I want to know also if this will impact my efforts in anyway ?

Also what supplements would you'll recommend ? I was looking at purified protein and creatine from Clicks
http://www.guzzle.co.za/specials/catalogue/1185/?page=12&view=single

Also looking to supplement my diet with more protein with eggs and bacon I eat rice everyday so that should count towards my carbs ?

Any tips and advice would be greatly appreciated guys.

tip 1 - don't post your age when it is below the required minimum to register here

 

[Tinuva]

Firstly a greeting to all the bodybuilders on this thread.

I'm 17, under 50kg, I am bit muscular or maybe just too thin anyway I'm just looking for a way to bulk up and put on a couple kilos of muscle mass. I don't always eat breakfast but have around 3 meals a day and I do eat whenever I can but mostly sweet stuff my friends are amazed at my size they say I have a high metabolism.

I want to know also if this will impact my efforts in anyway ?

Also what supplements would you'll recommend ? I was looking at purified protein and creatine from Clicks
http://www.guzzle.co.za/specials/catalogue/1185/?page=12&view=single

Also looking to supplement my diet with more protein with eggs and bacon I eat rice everyday so that should count towards my carbs ?

Any tips and advice would be greatly appreciated guys.

You are a ectomorph like me. So while protein is good for you, you also need a massive amount of good carbs to give your body the energy it needs to build muscle. Personally for me, protein shakes alone never worked, but what does work, is increasing your meals to 6 a day, if not possible do 3 good meals, with mass builder shakes inbetween.

Now I can not stress this enough, you are eating way too little if you want to gain weight. You need to eat more, and more and more. You need to eat enough so that you go **** on the toilet at least 3 times a day. That is how much I am eating now. To give you an idea, I can eat a full chicken in a single meal if I feel hungry, then I still add potatos and veggies to that! I do feel stuffed afterwards but hey, if you want to get big, you need to eat big, especially if you are a ectomorph. My personal opinion is, its easier to lose weight if you are far overweight, than to gain weight if you are far underweight.

You need to start easting more, before you worry about shakes in my opinion. I went from 54kg to 70kg by just eating more, and only now I started adding in shakes where appropriate.

As for thinking you have a fast metabolism you can eat whatever bad food you want, maybe for now, but in 10 years time you will be skinny-fat, eg. you will be skinny with a moerse boep.

Being 17, you are in your prime time for muscle building, eat right, work hard, and you will enjoy the benefits of a great body.

 

[Kloofvreter]

Beat another personal record yesterday afternoon, 290kg deadlist. Should reach 300 within a month.

 

[DA-LION-619]

You are a ectomorph like me. So while protein is good for you, you also need a massive amount of good carbs to give your body the energy it needs to build muscle. Personally for me, protein shakes alone never worked, but what does work, is increasing your meals to 6 a day, if not possible do 3 good meals, with mass builder shakes inbetween.

Now I can not stress this enough, you are eating way too little if you want to gain weight. You need to eat more, and more and more. You need to eat enough so that you go **** on the toilet at least 3 times a day. That is how much I am eating now. To give you an idea, I can eat a full chicken in a single meal if I feel hungry, then I still add potatos and veggies to that! I do feel stuffed afterwards but hey, if you want to get big, you need to eat big, especially if you are a ectomorph. My personal opinion is, its easier to lose weight if you are far overweight, than to gain weight if you are far underweight.

You need to start easting more, before you worry about shakes in my opinion. I went from 54kg to 70kg by just eating more, and only now I started adding in shakes where appropriate.

As for thinking you have a fast metabolism you can eat whatever bad food you want, maybe for now, but in 10 years time you will be skinny-fat, eg. you will be skinny with a moerse boep.

Being 17, you are in your prime time for muscle building, eat right, work hard, and you will enjoy the benefits of a great body.

Thanks, I also gathered that from what I've been reading, hows your body fat percentage ?

 

[zll]

Firstly a greeting to all the bodybuilders on this thread.

I'm 17, under 50kg, I am bit muscular or maybe just too thin anyway I'm just looking for a way to bulk up and put on a couple kilos of muscle mass. I don't always eat breakfast but have around 3 meals a day and I do eat whenever I can but mostly sweet stuff my friends are amazed at my size they say I have a high metabolism.

I want to know also if this will impact my efforts in anyway ?

Also what supplements would you'll recommend ? I was looking at purified protein and creatine from Clicks
http://www.guzzle.co.za/specials/catalogue/1185/?page=12&view=single

Also looking to supplement my diet with more protein with eggs and bacon I eat rice everyday so that should count towards my carbs ?

Any tips and advice would be greatly appreciated guys.

Firstly, what's your height? It's important to know what it is relative to your weight.

Secondly, how big do you want to get? I'm roughly 1.70 meters and am aiming for 65kgs. I started at 55kgs and am now at 58.5 kgs.

This is currently what my diet is:

8.30 +-125g oats

10.00/11.00 fruit

13.00 light snack to survive the train trip home

14.30 lunch (left overs, take out)

17.00 protein shake

20.00 supper

23.30 protein shake

I'm not making crazy huge gains, but I'm gaining weight which is what I wanted, so I'm quite happy to keep on doing what I'm doing.

I also lift weights 5 times a week for about an hour.

 

[Tinuva]

Thanks, I also gathered that from what I've been reading, hows your body fat percentage ?

Last time I checked, it was at 14%, which is okish, but I think it probably went up to 15-16% now if not more. Taking measurements of my arms, waist, chest, legs ect, everything has gone up in size, including the waist. I am mostly fine with that, with gaining muscle you will gain fat too, I will just work that off later with a cut once I have reached 10kg more than my ideal weight I want to be.

Firstly, what's your height? It's important to know what it is relative to your weight.

Secondly, how big do you want to get? I'm roughly 1.70 meters and am aiming for 65kgs. I started at 55kgs and am now at 58.5 kgs.

This is currently what my diet is:

8.30 +-125g oats

10.00/11.00 fruit

13.00 light snack to survive the train trip home

14.30 lunch (left overs, take out)

17.00 protein shake

20.00 supper

23.30 protein shake

I'm not making crazy huge gains, but I'm gaining weight which is what I wanted, so I'm quite happy to keep on doing what I'm doing.

I also lift weights 5 times a week for about an hour.

At 1.7m 65kg is still very light I am 1.75m, and I am aiming to have my ideal weight at 80kg, maybe 85kg not 100% sure yet, but I do know I will have to go a bit over that before I cut. It all depends on whether my muscles are big enough to my liking, only then I will cut to make them show.

 

[zll]

At 1.7m 65kg is still very light

I'm Indian, so I don't expect to get as big as a Caucasian dude. I'm looking at the aesthetic side (obviously), and the fact that I struggled to help my bro carry our new couch in a few months back. Once I get to 65kgs I'll reassess once I get there. But I'm also not looking to get ridiculously huge, I'm thinking more along the lines of Tyler Durden from Fight Club.

 

[xrapidx]

Beat another personal record yesterday afternoon, 290kg deadlist. Should reach 300 within a month.

Well done - I'm finally making progress again... just want to reach last years December levels, but at a much lower body fat - by this December

 

[Tinuva]

I'm Indian, so I don't expect to get as big as a Caucasian dude. I'm looking at the aesthetic side (obviously), and the fact that I struggled to help my bro carry our new couch in a few months back. Once I get to 65kgs I'll reassess once I get there. But I'm also not looking to get ridiculously huge, I'm thinking more along the lines of Tyler Durden from Fight Club.

Heh interesting. But see here is the thing, I was thinking about the look of Alex O'Loughlin (Steve McGarret in Hawaii Five-0), but even though I am now already at 76kg, I still look somewhat skinny. Having long legs and arms yet small bones, make this a completely different game for me.

 

[zll]

Heh interesting. But see here is the thing, I was thinking about the look of Alex O'Loughlin (Steve McGarret in Hawaii Five-0), but even though I am now already at 76kg, I still look somewhat skinny. Having long legs and arms yet small bones, make this a completely different game for me.

Fair enough. I guess I'll see how I look once I actually get to 65kgs. Chickens before they hatch etc etc.

 

[Tamagotchi]

How is this for my revised routine ( after the advice I got from this forum I included compound exercizes)
Day 1
Push-ups 3x8
Bent-over dumbell rows3x8
Lateral raises 3x8


Day 2
Squats 3x8
Deadlifts 3x8
Dumbell curls 3x8

Repeat day 1 repeat day 2 to complete the week.

Couldn't keep up with the 3000cal a day diet( heartburn and tiredness...felt vertraag.), but I'm still eating lots.

Any critisims / advice to add???

 

[D3x!]

How is this for my revised routine ( after the advice I got from this forum I included compound exercizes)
Day 1
Push-ups 3x8
Bent-over dumbell rows3x8
Lateral raises 3x8


Day 2
Squats 3x8
Deadlifts 3x8
Dumbell curls 3x8

Repeat day 1 repeat day 2 to complete the week.

Couldn't keep up with the 3000cal a day diet( heartburn and tiredness...felt vertraag.), but I'm still eating lots.

Any critisims / advice to add???

if you are trying to stick with a base program like this to build initially I would probably drop the curls for underhand grip seated rows and I would definitely add in bench.

also if possible i would switch out the bent over dumbell rows for normal barbell rows.

are you doing this at home or gym?

 

[Hemps]

How is this for my revised routine ( after the advice I got from this forum I included compound exercizes)
Day 1
Push-ups 3x8
Bent-over dumbell rows3x8
Lateral raises 3x8


Day 2
Squats 3x8
Deadlifts 3x8
Dumbell curls 3x8

Your body get used to push ups very quickly if you use only body weight, I would add the 100 pushups program.


I would split muscle groups into 4

Day 1 Chest - Start with Bench Press or Dumbell Press; Do 100 pushup program.
Day 2 Back - Start with Deadlifts; I would up your deadlift sets , I do a lot of volume work on mine, 3x8 I would not even be warmed up yet.
Day 3 Legs
Day 4 Shoulders - Start with military presses; def. need to add military press

You sound very keen, go out and buy a bench from Game, they are around 1k.
How much space do you have to gym in?
If you can I would also add pullups and chinups, there are devices you can place in a doorway that will do the trick, this will hit your back and biceps depending on grip.

 

[Tamagotchi]

Definately very keen. Need a bench for sure, but money,s too tight to mention.
Might make a plan for a pull- up bar on my garage rafters. Space- about 8 sq m.

 

[Hemps]

Definately very keen. Need a bench for sure, but money,s too tight to mention.
Might make a plan for a pull- up bar on my garage rafters. Space- about 8 sq m.

Also ask and search in Gumtree and classifieds , often people want to get rid of their equipment.

 

[Kornhub]

I can't do stability ball jack knife to press up .

Busy doing stability ball full body workouts (all you need is a pair of dumbbells and obviously a stability ball.

 

[Kornhub]

Oh a question,you should have around 40g of whey protein after a workout right?

 

[D3x!]

Oh a question,you should have around 40g of whey protein after a workout right?

a good serving of protein and carbs after training is good yes, as for the amount i am no expert but I assume it would be based on your daily intake, weight etc.

I take 150g muscle meal about 1h30 before and another 100g after

 

[xrapidx]

I make a post shake of:
1/3 cup whey isolate
1/2 cup oats
30g dextrose
5g glutamine
5g creatine
2.5g flavouring

my pre-shake is similiar:
1/3 cup whey isolate
1/3 cup oats
15g raisins
5g glutamine
5g creatine
2.5g daa
2.5g flavouring

 

[D3x!]

I make a post shake of:
1/3 cup whey isolate
1/2 cup oats
30g dextrose
5g glutamine
5g creatine
2.5g flavouring

my pre-shake is similiar:
1/3 cup whey isolate
1/3 cup oats
15g raisins
5g glutamine
5g creatine
2.5g daa
2.5g flavouring

you double up the creatine? isn't 10g in a day (besides an initial week loading) too much?