E
egyweza
Guest
jhjjkvbhngjn
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What exactly do you mean by "bodybuilding" body?
What kind of home equipment do you have?
Yes, its possible. What are your goals? Again, I ask what type of equipment you have at home? Increasing wgt (I assume were speaking body wgt here), is more about diet, and then...the weight training stimulus provided.
The road to your goal, is gaining knowledge of calories and nutrition within a diet proportioned to your age, wgt, hgt, and gender, which includes associated activities. Then developing a scheduled training plan per week (which allows recuperation time) that compliments this clean diet. When both are developed, then the key is consistency and then watching, looking, and being very mindful, of your bodily responses to your diet and training stimulus.
This is what you need to do:
1. Get the diet right
2. Have a weight training schedule each week (that involves full body). At least 3 times a week.
Scheduling a training program depends on the type of equipment you have.
Dont worry not having experience.
Members on the forum vary in experience and training themselves (which is a good thing), and one has to start somewhere, and you have taken the first step required.
I will provide some basic information, here in a few minutes for your to look at, ROCK ON!!
Best wishes,-------------------->Welcome to the Forum
Chillen
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The way you worded your post, I am going to assume you mean "build up" your body at home with a home set up, IF this is the case, the answer is yes you can. Now if you mean it in a differnt "context", I will probably have a different opinion dependent on your response.
With that said here are some basic information you need for your goal young man.
First we begin with the diet. Im going to give "basic" information for your to review and look over. But, its going to be YOU to put it all together for yourself. Ask questions if you need to.
Calorie calculation is an approximation science, remember this. Through your journey WATCH, LOOK, and LISTEN, to your body..........it will TELL YOU if your doing the correct things or combination of things!
○ Change your eating habits (below are some suggestion examples)
○ Substitute an artificial sweetener of your choice in the replace of refined white sugar (Refrain from Refined Sugar like you would a disease)
○ Try eating 5 to 6 smaller meals during the day
○ Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and good fats
○ Drink lots of water during the day and before, during and after exercise
○ Simple Carb Examples: Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc
○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder,, etc
○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.
This is what you need to do:
This an approximation science, but you can narrow it down very close, if your meticulous in your vision when looking at the data.
Tweak your desire and passion by educating yourself on the basic requirements of losing fat tissue. With your age, sex, height, and weight, in mind, find your approximated base calorie needs (this is organ function, breathing, or bodily function needs). One can use the Benedict Formula.
Calculate your BMR:
The Harris Benedict equation determines calorie needs for men or woman as follows:
• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise.
This gives you your total calorie requirement or approximated Maintenance Line (I call it the MT Line).
Step One : Calculate your BMR with the following formula:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
Create a Calorie Deficit:
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
Every 3,500 calories is equivalent to approximated 1 pound.
If you cut back 500 calories a day, you will lose approximated 1 pound per week. (not necessarily all fat)
If you exercise to burn off 500 calories a day you will also lose approximately 1 pound per week.
The calorie deficit margin is just an example:
Apply this knowledge by backing off the approximated MT Line (approximated Maintenance line), say for example, a -500c per day, for about 1 week. Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes). Note the time, and the approximated wgt.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT-500c).
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy (not optimal because your in deficit) to fuel your training and exercising schedule.
At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean). To further assist you, I want to tell you that for every approximated caloric deficit of (-3500c), one could lose 1lb of fat tissue. (though some may not all be fat tissue, this information is for another question, and isn't presently suited here).
Now, in this example you were calculating a -500c per day deficit. There needs to be -3500c to lose approximated 1lbs of fat. Now lets do some basic math. -500cX7=-3500c. With all things considered equal, and you were meticulous and faithful on the diet, you should have been CLOSE to losing at least one pound of tissue in the week.
If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.
Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet, AND how faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?!), AND how accurate you figured in your activities caloric wise.........but, you have the base information to begin making adjustments.
*********************************************************
The calorie SURPLUS margin is just an example: (attempt to gain weight)
Apply this knowledge by going OVER the approximated MT Line (approximated Maintenance line), say for example, a +500c per day, for about 1 week. Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes). Note the time, and the approximated wgt.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT+500c).
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy (not optimal because your in deficit) to fuel your training and exercising schedule.
At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean).
If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.
*********************************************************
Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet, AND how faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?!), AND how accurate you figured in your activities caloric wise.........but, you have the base information to begin making adjustments.
=========================================================
The Nutrients are an essential factor in the diet; however, the law of energy balance within the DIET, is the ultimate KING while the Nutrients can play in some decisions made within the body.
Do yourself a favor, figure out your MT line, adjust off of this, eat well balanced spaced out meals (DONT EVER starve YOURSELF), AND listen to your body for the results.
While you are trying to figure out your body, IT WILL PAY YOU BACK, I promise. You have to learn to MASTER yourself to become the master of weight loss for YOURSELF.
========================================================
"Let your inner vision cultivate your ultimate exterior expression" —Chillen
"The strongest inner feeling that prevails will result in the exterior expression" –Chillen
"Your cultivation and manifestation of thought accumulated within your reasoning will determine your outcome"----Chillen
==========================================================
Best Regards,
Chillen
With that said here are some basic information you need for your goal young man.
First we begin with the diet. Im going to give "basic" information for your to review and look over. But, its going to be YOU to put it all together for yourself. Ask questions if you need to.
Calorie calculation is an approximation science, remember this. Through your journey WATCH, LOOK, and LISTEN, to your body..........it will TELL YOU if your doing the correct things or combination of things!
○ Change your eating habits (below are some suggestion examples)
○ Substitute an artificial sweetener of your choice in the replace of refined white sugar (Refrain from Refined Sugar like you would a disease)
○ Try eating 5 to 6 smaller meals during the day
○ Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and good fats
○ Drink lots of water during the day and before, during and after exercise
○ Simple Carb Examples: Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc
○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder,, etc
○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.
This is what you need to do:
This an approximation science, but you can narrow it down very close, if your meticulous in your vision when looking at the data.
Tweak your desire and passion by educating yourself on the basic requirements of losing fat tissue. With your age, sex, height, and weight, in mind, find your approximated base calorie needs (this is organ function, breathing, or bodily function needs). One can use the Benedict Formula.
Calculate your BMR:
The Harris Benedict equation determines calorie needs for men or woman as follows:
• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise.
This gives you your total calorie requirement or approximated Maintenance Line (I call it the MT Line).
Step One : Calculate your BMR with the following formula:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
Create a Calorie Deficit:
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
Every 3,500 calories is equivalent to approximated 1 pound.
If you cut back 500 calories a day, you will lose approximated 1 pound per week. (not necessarily all fat)
If you exercise to burn off 500 calories a day you will also lose approximately 1 pound per week.
The calorie deficit margin is just an example:
Apply this knowledge by backing off the approximated MT Line (approximated Maintenance line), say for example, a -500c per day, for about 1 week. Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes). Note the time, and the approximated wgt.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT-500c).
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy (not optimal because your in deficit) to fuel your training and exercising schedule.
At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean). To further assist you, I want to tell you that for every approximated caloric deficit of (-3500c), one could lose 1lb of fat tissue. (though some may not all be fat tissue, this information is for another question, and isn't presently suited here).
Now, in this example you were calculating a -500c per day deficit. There needs to be -3500c to lose approximated 1lbs of fat. Now lets do some basic math. -500cX7=-3500c. With all things considered equal, and you were meticulous and faithful on the diet, you should have been CLOSE to losing at least one pound of tissue in the week.
If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.
Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet, AND how faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?!), AND how accurate you figured in your activities caloric wise.........but, you have the base information to begin making adjustments.
*********************************************************
The calorie SURPLUS margin is just an example: (attempt to gain weight)
Apply this knowledge by going OVER the approximated MT Line (approximated Maintenance line), say for example, a +500c per day, for about 1 week. Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes). Note the time, and the approximated wgt.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT+500c).
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy (not optimal because your in deficit) to fuel your training and exercising schedule.
At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean).
If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.
*********************************************************
Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet, AND how faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?!), AND how accurate you figured in your activities caloric wise.........but, you have the base information to begin making adjustments.
=========================================================
The Nutrients are an essential factor in the diet; however, the law of energy balance within the DIET, is the ultimate KING while the Nutrients can play in some decisions made within the body.
Do yourself a favor, figure out your MT line, adjust off of this, eat well balanced spaced out meals (DONT EVER starve YOURSELF), AND listen to your body for the results.
While you are trying to figure out your body, IT WILL PAY YOU BACK, I promise. You have to learn to MASTER yourself to become the master of weight loss for YOURSELF.
========================================================
"Let your inner vision cultivate your ultimate exterior expression" —Chillen
"The strongest inner feeling that prevails will result in the exterior expression" –Chillen
"Your cultivation and manifestation of thought accumulated within your reasoning will determine your outcome"----Chillen
==========================================================
Best Regards,
Chillen
Links for you to review:
http://training.fitness.com/wellness/chillout-log-chillen-21-25737.html
http://training.fitness.com/weight-loss/weight-loss-intricate-27164.html
http://training.fitness.com/weight-training/weight-training-101-a-17439.html
http://training.fitness.com/weight-training/technique-articles-24334.html
http://training.fitness.com/wellness/chillout-log-chillen-21-25737.html
http://training.fitness.com/weight-loss/weight-loss-intricate-27164.html
http://training.fitness.com/weight-training/weight-training-101-a-17439.html
http://training.fitness.com/weight-training/technique-articles-24334.html
The Diet is the first place one looks if there not gaining good weight, and the first issue is the amount of calories, and then whether your eating enough nutrients to allow some growth decisions to occur in the body.
Adjust this very thing, correctly, you will gain weight. Secondly, you do want appropriate amount of "Stimulation" for growth (to allow the extra calories to do its job), this "Stimulation" is the weight training, and Third, you want to allow "rest and recuperation" to allow the body to use the calories and nutrients from the appropriate "Stimulation" for growth to occur.
Have controlled obsession (and obsession to a---Point, is necessary), but some lose this obsession once they learn the amount of work it requires. There eyes then widen and then the obsession then pops right out. Dont let this happen to you: Raise your Want-o-Meter to a new higher level.
When you design your full body routine and Diet, keep this in mind:
Weight progression EXAMPLE:
A Weight Program is a structured "Weight Lifting" Plan that you schedule certain exercises for a given time period.
For example: Monday, Wednesday, Friday, and Rest Saturday and Sunday, and then repeat.
For example (for simplicity's sake), schedule a full body workout on Monday, Wednesday and Friday, and then rest on the weekend. The program should be complimenting the sort of diet you have and the goals you seek.
I recommend a writing down the exercises, weight being used, and then keeping track of the reps completed---to track progression, and if need be enable FORCE progression techniques. The KEY to training, is PROGRESSION. Trying with FULL THROTTLE to progress from one workout to the next (whether its an increase in reps or weight or both).
For example: you used 100lbs on Bent Over row and did 8 reps. The next workout with the back you want to get 9 reps, and so on and so forth. If the target cut off rep range is 12 (for example), then you would increase about 5 lbs. This is progression in its simple basic form.
I believe you have to track progress because its CRITICAL to ones success and to strength and/or muscle gains.
Adjust this very thing, correctly, you will gain weight. Secondly, you do want appropriate amount of "Stimulation" for growth (to allow the extra calories to do its job), this "Stimulation" is the weight training, and Third, you want to allow "rest and recuperation" to allow the body to use the calories and nutrients from the appropriate "Stimulation" for growth to occur.
Have controlled obsession (and obsession to a---Point, is necessary), but some lose this obsession once they learn the amount of work it requires. There eyes then widen and then the obsession then pops right out. Dont let this happen to you: Raise your Want-o-Meter to a new higher level.
When you design your full body routine and Diet, keep this in mind:
Weight progression EXAMPLE:
A Weight Program is a structured "Weight Lifting" Plan that you schedule certain exercises for a given time period.
For example: Monday, Wednesday, Friday, and Rest Saturday and Sunday, and then repeat.
For example (for simplicity's sake), schedule a full body workout on Monday, Wednesday and Friday, and then rest on the weekend. The program should be complimenting the sort of diet you have and the goals you seek.
I recommend a writing down the exercises, weight being used, and then keeping track of the reps completed---to track progression, and if need be enable FORCE progression techniques. The KEY to training, is PROGRESSION. Trying with FULL THROTTLE to progress from one workout to the next (whether its an increase in reps or weight or both).
For example: you used 100lbs on Bent Over row and did 8 reps. The next workout with the back you want to get 9 reps, and so on and so forth. If the target cut off rep range is 12 (for example), then you would increase about 5 lbs. This is progression in its simple basic form.
I believe you have to track progress because its CRITICAL to ones success and to strength and/or muscle gains.
E
egyweza
Guest
jhjjkvbhngjn
Last edited:
thank you very much for your help
and about my equipment which i have at home
Sorry when it comes to kilo wgt. I am as dumb as a rock (LOL), what is that converted to pounds real quick like, lol? Can you get to a gym locally?
What are your goals, and what do you mean by "bodybuilding"....the mod asked that too, and Im still curious as well.
If a gym is out of the question, you have to use what you have at your disposal and do the best you can.
Set a program up that includes: Chins, but do you have a flat bench of any kind? If so, you could use the dumbells to do DB bench press for your chest development just to get started.
The 2538 would be the approximate MT line. One wants to go over just a tad. But, be careful with this. With the amount of equipment you have, its not going to tax (well, maybe at the beginning) that much---it just depends on the program between me and the others suggest based on what you have how this plays out.
Are you planing to exercise everyday? Even with the limited equipment I dont suggest everyday: Every other day, I would.
To be honest, your limiting factor will be the equipment available to you. While pushups have their place, it is not the excercise to build larger mass off of a diet that complements this. You need to purchase a Olympic bench (one in which flat of course, but also inclines, declines, etc), a long bar, and a short bar, and get some weights to compliment this.
If money is a problem, since you have dumbells (what type are they? For olympic (big ends), or the other?), by some weights to work off of this, until you can shape your home gym better.
But if your looking to Building muscle, truthfully, your gonna need more. BUT, this is not saying, you dont have something----just to get---started, and you do.
and thank u very much and i'm sorry for disturbing
Your not disturbing me, young man.
E
egyweza
Guest
thx
jhjjkvbhngjn
jhjjkvbhngjn
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The construction of the home gym, just to be honest with you, is a huge limiting factor. However, this does not mean you can not get something started with what you have. We have to do with what we have sometimes until things get better, and DO NOT let this bring you down..........
be back in a minute
Edit: Back now)
Go with what you have,,,is all we can do. So push ups, the dumbells, and other type of exercises are just gonna have to suffice, until things getter better....optimum....no. A beginning yes. Should you do it? Yes.
be back in a minute
Edit: Back now)
Go with what you have,,,is all we can do. So push ups, the dumbells, and other type of exercises are just gonna have to suffice, until things getter better....optimum....no. A beginning yes. Should you do it? Yes.
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E
egyweza
Guest
jhjjkvbhngjn
Last edited:
Yes, space out your meals. Preferably divided among your total calories (max calories/number of meals), but dont get too hooked up on this division, just ensure the meals are spaced and calories are right.
I am assumming you are NOT over weight, nor have any weight to lose. Do you have any pics you would like to share to the forum? Body composition is of interest to me for a number of reasons, because at the moment, I dont know for sure if cardio (walking, running, etc) would be of use, im not committed to recommending this at the moment, but this can change.
Lose the "Playing" before specificying the exercise, its sort of confusing or may confuse some readers in under standing you (I have that problem, and I write all the time---LOL
)The key thing even in your situation is "Progression". I also dont know your current level of conditioning.
Set a program (to just get started with what you have):
3 sets of Pushups (record how many you do)
(The next WO, try to get more reps on the first, second, and third set, than you did your last WO). No more than 1 minute rest in-between.
Same for the Chin ups. (palms away, palms facing)
How heavy are the DB's? I never got that I dont think........
Until you get weights, Pushups and Chin ups, will just have to do.
4 min a week at least in my opinion. But lets see what the others have to say too.
E
egyweza
Guest
jhjjkvbhngjn
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