Correct Method?

C

chris101

0
I am 19 years old, weigh 10 stones and been trying to build muscles for over 3 months now.
I admit in the 3 months I have seen my arms become a little bigger and since the last month ive been doing press ups to build my chest which a has improved a little.
Although due to this, my weigh is still the same (10 stones) I was never fat so I do not understand why my weight levels are not increasing.
I tend to eat 3 times a day and now and again 4 times.
I also try having a Nurishment (protein milkshake) at least once a day after a workout before my sleep.

Normally I work on my arms and chest everyday. As I explained for my chest I just do around 30 - 40 press-ups per session with around 3-4 sets (in a day around 100 press ups, as for arms I just do around 40 - 50 bicep curls with dumbbells (roughly 10-15 curls in each set).

I am seeing changes in my body but as far as my weigh is concerned I am still the same weight.
What would you suggest I do to gain more weight and build muscles more efficiently?
Also what foods would you considering me eating and how many times a day?
Cheers,
Chris
 
i would consider spacing out your workouts. try doing chest once every 5 days or so. But when you do chest, hit it hard...if you have access to the right weights, heavy sets of 6-8 reps in dumbell press or bench press should pop up your chest in no time...of course, still do higher reps some times for injury prevention. as for arms...they dont need quite as much rest as the chest muscles, but certainly shouldnt be done every day. 8-10 reps per set on the arms should do the job.
 
Chris,

You need to train other muscle groups besides the chest and biceps. You also have legs and a back. Pullups, squats, and deadlifts might be some exercises you should consider.
 
I was reading that Whey Protein Powder would be a good way of adding protein to my body. I am strongly considering purchasing this supplement but which 1s do I go for?
Also I was having a debate with one of my friends that Supplements like Whey can stunt your growth and have side effects in the long run. I this correct?
 
even if it were true, ur 19 and ur done growing. You may need to experiment w/ different types/brands of protein as costs permit. Generally you can tell when you got crappy stuff if ur stomach rejects it and u spend a few too many hours in the bathroom. I like my protein shakes with little to 0 carbs, but that's a personal preference.
 
Just save your time and your money and don't bother getting any protein drinks or supplements... If you eat properly you get all that you need. Just look for protein-rich foods...

Think... The US spends more money on health and fitness and yet we're the fattest country... all the supplements are for lazy people you can't cut it... PROPER exercise and diet and you should be able to loose weight and gain muscle...
 
I dont really want to loose weight but I want to gain weight and gain muscle hence the choice of whey protein. I do find it hard to eat 5 times a day with all protein food, and im tired of tuna which is making me sick now.
I was hoping with the Protein drink ill be able to eat around 3 times a day and have the protein shake after every training setion (2 in 1 day).
 
personally, i think that protein shakes are a worthy investment. it shoudnt be used as an excuse for improper eating, however.
 
Before you go into the whole protein supplement any nutritionist/trainer would advise you to go look at what foods have protein and try just eating those first... then if you are unable to consume your proper amount, use the a shake so something...

What's your recommended protein intake?

Make sure you look up what protein does in your body, how to calculate your proper amount, what excessive protein does (turns into fat), etc....

Also you should do some carbo-loading after you workout instead of protein-load....
 
How do I find out my protein intake as I believe its 1 gram for every pound I weigh so I weigh 140pounds so I take 140g of protein per day.

Also why do I need carbohydrates after a work out and which supplement should I purchase with use after work outs.

Will it make any difference if im taking whey protein after workouts or should I just intake it with meals and carbo supplements after work outs?

Will it have nay effects if im in taking carbohydrates supplements and protein supplements in 1 day?
 
First off... Get the idea of using supplements out of your head...lol If supplements really worked why is there so many fat people still??:rolleyes:

--- Calculating Protein ---

Body Weigh (lbs) x 2.2 = Weight in kg
Weight in kg x _____ = Grams of protein per day

0.6 - 0.9 = "Every day joe"
0.9 - 1.0 = Athletes, Active Lifestle
1.0 - 1.2 = Endurance athletes

--- About Whey Protein ---

This is straight out of my nutrition book that I currently have for my nutrition class at college and I have verified it with other personal trainers an nutritionists....

"Athletes and active people who want bigger muscles should know that whey protein does not increase muscle mass. To build bigger muscles, they need to eat food with adequate energy and protein to support the weight-training work that does increase muscle mass. Those who still think they need more whey protein, should pour a glass of milk; one cup provides 1.5 grams of whey..."

--- Carbo-Loading ---

After you get done running and lifting weights (for over 45 mins w/ keeping your HR moderately high) drink some sort of fruit juice within 1 hour of working out. Perferable something like grape or orange juice would be great. You could drink powerade, but you will get more carbs from 4 cups of powerade as 1 cup of grape juice.
And then within 1-3 hours after that, eat something that has a lot of carbs... Doing so you'll increase your carb stores giving you more energy... You probably won't "feel" results right away, for some people it just takes longer...


LaTa,
DeX
 
Body Weigh (lbs) (140lbs) x 2.2 = Weight in kg (308kg)
Weight in kg x _____ (what is there) = Grams of protein per day

Sorry don’t know what I times my weight in kg with to get the protein per day?

I’ve ordered whey protein but this is just to help add the protein count with my other foods that contain protein.

What kind of foods do you advise for Carbohydrates?
I currently drink allot of orange juice and eat bananas.
 
Sorry about that... I meant divide by 2.2...

Body Weigh (lbs) / 2.2 = Weight in kg
Weight in kg x _____ = Grams of protein per day

0.6 - 0.8 = "Every day joe"
0.9 - 1.0 = Athletes, Active Lifestle
1.1 - 1.2 = Endurance athletes

so for you if you're an athlete it would be
140 / 2.2 * 1.0 = 64 Grams of Protein

--- Example Meal ---

4 oz of lean beef = 35 Grams of Protein
1 Baked Potato = 5 Grams of Protein
1 cup of 2% Milk = 8 Grams of Protein
1 slice of wheat bread = 2 Grams of Protein
--------------------- Total Protein = 50 Grams

And that is just in one meal with that little of an amount!!!!

"Protein powders can supply amino acids to the body, but nature's protein sources - lean meat, milk, and legumes - supply all these amino acids and more. Because the body builds mucles protein from amino acids, many athletes take proten powders with the false hope of stimulating muscle growth"
 
chris101 said:
I’ve ordered whey protein but this is just to help add the protein count with my other foods that contain protein.
Click to expand...
right, if you cant EAT enough protein, use supps as a last resort to help get enough in your diet.

its most useful after a workout with carbs.
 
Last edited:
right thanx for all your help guys.
I was lead on the wrong path before as in the past i was told for every pound I weigh I should have the equal amount of protein in grams E.G. 140 pounds in weight - 140grams of protein per day.

I am surprised though for me its only 60g of protein for me in 1 day.

I don’t think ill need that supplement then at first maybe as here’s my new time table for eating -

Breakfast - Eggs, Toast, Milk or Orange Juice

Lunch - Pasta with chicken or Pasta with cheese

Dinner - Maybe a take away or something with Yoghurt.

And just 1 -2 hours before sleeping a Nourishment which contains 21g of protein.

I’m sure with above I can easily reach the target of 60g of protein per day.
Is it better I work out before each meal?
For example
Before breakfast just do some press-ups
Before Lunch nothing
Before Dinner Dumbbells
Before Nourishment Press-ups
 
25/04/2004

Breakfast -
2 Eggs (Fryed)
4 Toast
1 Glass of Milk
2 Glass of Orange Juice
2 Bananas

Lunch -
Pasta with Chicken and a little Tuna
Rice Pudding
1 glass of water
2 glass of juice (no Protein just carbohydrates)

Dinner -
1 Pie
2 mini Baked Portatoes
3 garlick bread slices
Half Liftre of Orange Juice
 
Last edited:
26/04/04

Breakfast -
1 Glass of Milk and Banana

Lunch - Nothing

Tea Time -
Meat and Chips

I think its bettwer for me to have these supplements as on weekdays I hardly get any time to eat proppa meals.

If I take 2 scoops of whey protein per serving, once a day. Would that be ok?
 
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