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  • Posted by a hidden member.
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    Jul 10, 2013 6:00 AM GMT
    I been doing weight training for over a year now and I just lost nearly all my body fat. But I'm not gaining mass and its getting me frustrated. I'm doing this without no supplements.I did get some what of a tone look but that's all I got. I even did some of the same workouts of the guys who recommended on bulking up but nothing has workicon_evil.gif I don't know if I'm doing some thing bad or wrong. But Ijust been getting really frustratedicon_evil.gif someone said I can't bulk "because of my slender type of body" is that true?
    Any advice is welcomed and thanksicon_biggrin.gif
  • Posted by a hidden member.
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    Jul 10, 2013 8:05 AM GMT
    2 words... more protein

    protein shakes, meats, eggs etc
    go crazy on it
  • Posted by a hidden member.
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    Jul 10, 2013 10:20 PM GMT
    ataraxia said2 words... more protein

    protein shakes, meats, eggs etc
    go crazy on it

    I have been eating eggs and meats and I drink muscle milk. But so far nothingicon_evil.gif
  • Posted by a hidden member.
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    Jul 10, 2013 10:23 PM GMT
    Carbs are protein sparing.

    Although it is not within the scope of the discussion here, learn how to count your calories. Count your calories; know what you basil caloric intake should be and add up about 1200 to that. Keep counting calories; keep working out. You'll gain.
  • Posted by a hidden member.
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    Jul 10, 2013 10:54 PM GMT
    chuckystud saidCarbs are protein sparing.

    Although it is not within the scope of the discussion here, learn how to count your calories. Count your calories; know what you basil caloric intake should be and add up about 1200 to that. Keep counting calories; keep working out. You'll gain.

    Thanks for the adviceicon_biggrin.gif I'll start doing that.
  • Posted by a hidden member.
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    Jul 10, 2013 11:44 PM GMT
    Basal caloric intake is a good estimate. There's a few methods for calculating it (Harris-Benedict Equation ... best version was revised in the 1980's). I've linked a good calculator for finding BMR. You probably aren't hitting your target calories. Proteins, carbs, and fats are your friends.

    There is no such thing as too slender. That is mostly "bro-science". You need to find the optimal workout strategy for you. To further explain this point, genetic disadvantages will only be seen at the highest level of human performance (e.g. powerlifter, olympic lifter). This isn't even a hard rule. If someone says you can't, tell them to fuck off.

    Feel free to post your workout or send me a private message. I can give you a decent beginner program. Remember, don't get frustrated. We all have a hard time. Hard work is what gets you to your goal.

    http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html
  • Posted by a hidden member.
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    Jul 10, 2013 11:49 PM GMT
    Also, "weight training" is a fairly loose term. But yeah, if you're losing weight and want to gain - you can afford to eat more.
  • Posted by a hidden member.
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    Jul 10, 2013 11:54 PM GMT
    Wow, my results showed up as 2995 calories on the BMR calculator. If I ate that many calories, I'd be so fat! I guess I just have a slow metabolism.
  • Posted by a hidden member.
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    Jul 10, 2013 11:56 PM GMT
    They basically nailed it down. You need to eat more. If your muscles don't have what they need for growth, you'll lean out but gain little mass.
  • Posted by a hidden member.
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    Jul 11, 2013 12:07 AM GMT
    KJSharp saidWow, my results showed up as 2995 calories on the BMR calculator. If I ate that many calories, I'd be so fat! I guess I just have a slow metabolism.


    HA HA HA!!! It is only an estimate. Here's what the formula looks like (revised version (lbs/inches)):

    88.362 + (13.397 * weight) + (4.799 * height) - (5.677 * age)

    This was updated in 1984 from the orginal in 1919.
  • Posted by a hidden member.
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    Jul 11, 2013 12:28 AM GMT
    KJSharp saidWow, my results showed up as 2995 calories on the BMR calculator. If I ate that many calories, I'd be so fat! I guess I just have a slow metabolism.


    I know guys your height who'd consider that a low-calorie day! If you're doing the right things (and eating the right stuff) you'd be surprised how much food you can eat without simply getting fat. I'm not saying it'd fit with your goals right now, but it's not that ridiculous a number.
  • Posted by a hidden member.
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    Dec 21, 2013 3:13 AM GMT
    wave saidBasal caloric intake is a good estimate. There's a few methods for calculating it (Harris-Benedict Equation ... best version was revised in the 1980's). I've linked a good calculator for finding BMR. You probably aren't hitting your target calories. Proteins, carbs, and fats are your friends.

    There is no such thing as too slender. That is mostly "bro-science". You need to find the optimal workout strategy for you. To further explain this point, genetic disadvantages will only be seen at the highest level of human performance (e.g. powerlifter, olympic lifter). This isn't even a hard rule. If someone says you can't, tell them to fuck off.

    Feel free to post your workout or send me a private message. I can give you a decent beginner program. Remember, don't get frustrated. We all have a hard time. Hard work is what gets you to your goal.

    http://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html

    I senf me a messge its been a long ass time and I can't.build muscle mass Ibeen trying so hard I up everything up
  • Posted by a hidden member.
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    Dec 21, 2013 3:36 AM GMT
    Hmm...try lifting 10 reps, 3 times, separated by about 1 min rest period. A heavy weight set that is your limit with the first set you should barely be able to do 10 reps, then the next set should only be able to do about 5-7, then the last set you should only be able to lift 3-5 times. 3-5 times a week with an increase to the weight amount when your able to comfortably lift your weight set (feel the burn)...also matched with a healthy diet!
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    Dec 21, 2013 6:43 AM GMT
    Chase646 saidHmm...try lifting 10 reps, 3 times, separated by about 1 min rest period. A heavy weight set that is your limit with the first set you should barely be able to do 10 reps, then the next set should only be able to do about 5-7, then the last set you should only be able to lift 3-5 times. 3-5 times a week with an increase to the weight amount when your able to comfortably lift your weight set (feel the burn)...also matched with a healthy diet!


    Thankyou so much!
    I will do this everyday and do my the best I can icon_smile.gif
  • Danskerb

    Posts: 286

    Dec 21, 2013 8:05 AM GMT
    If your looking to gain muscle you need to eat more. Getting more muscel is going to burn more cal. And you'll need to eat even more. Eat eat eat. Eat clean, drink up some protein too.
  • Posted by a hidden member.
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    Jan 11, 2014 12:12 AM GMT
    Plan
    Chase646 saidHmm...try lifting 10 reps, 3 times, separated by about 1 min rest period. A heavy weight set that is your limit with the first set you should barely be able to do 10 reps, then the next set should only be able to do about 5-7, then the last set you should only be able to lift 3-5 times. 3-5 times a week with an increase to the weight amount when your able to comfortably lift your weight set (feel the burn)...also matched with a healthy diet!


    Wow this is really working for me it burns but I like it I'm buliding mass I can see already icon_smile.gif I'm gonna stick to this plan for a long time thanks !
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    Jan 11, 2014 12:35 AM GMT
    Katon_user saidPlan
    Chase646 saidHmm...try lifting 10 reps, 3 times, separated by about 1 min rest period. A heavy weight set that is your limit with the first set you should barely be able to do 10 reps, then the next set should only be able to do about 5-7, then the last set you should only be able to lift 3-5 times. 3-5 times a week with an increase to the weight amount when your able to comfortably lift your weight set (feel the burn)...also matched with a healthy diet!


    Wow this is really working for me it burns but I like it I'm buliding mass I can see already icon_smile.gif I'm gonna stick to this plan for a long time thanks !

    Don't stick to one plan for long. Your body will catch on to what your doing and you'll plateau and stop making gains.
  • Posted by a hidden member.
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    Jan 11, 2014 12:53 AM GMT
    Icebuckets:
    Okay then so what do I do so my bod won't stop its progress?
  • Posted by a hidden member.
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    Jan 11, 2014 1:04 AM GMT
    Mix it up with different movements and areas.

    Drop sets: starting out at one heavy weight and doing as many as you can do and then dropping the weight down and do as many as you can possibly do.

    Super sets: 10 reps of one exercise and IMMEDIATELY 8-10 of another exercise in the same body group.

    Pyramid sets: Do 6-7 sets. Start off at a weight. 15 of those. Next set, with the weight increased, 12 reps. Then increase weight again, 10 reps. Increase for a final time and do 8 reps. Then lower the weight again and do 10. And then again, do 15. Or 12 and then 15.
  • Posted by a hidden member.
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    Jan 11, 2014 1:11 AM GMT
    Thankyou IceBuckets I'm very grateful !
  • Posted by a hidden member.
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    Jan 11, 2014 1:14 AM GMT
    Oh yeah...most importantly....EAT. EAT. EAT. I try (I don't think I've actually reached it quite a while to be honest) to eat almost 4,000 calories a day. And I know there are some guys (with killer bods at that) who get more then that. Eating just to maintain doesn't make gains.
  • Posted by a hidden member.
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    Jan 11, 2014 1:18 AM GMT

    IceBuckets saidOh yeah...most importantly....EAT. EAT. EAT. I try (I don't think I've actually reached it quite a while to be honest) to eat almost 4,000 calories a day. And I know there are some guys (with killer bods at that) who get more then that.
    Eating just to maintain doesn't make gains.

    Okay ill keep eating more and more thanks icon_biggrin.gif
  • Webster666

    Posts: 9217

    Jan 11, 2014 4:21 AM GMT
    Whomever said that you can't bulk because you have a slender body is wrong. I started out skinny, and put on muscle. This is what worked for me.

    1) Learn good form (how to do the exercises correctly). That's the most important thing.
    2) Do a split routine, where you work half your body parts on Monday and Thursday, and the other half on Tuesday and Friday (and do sit ups all 4 days that you work out, before your workout.
    3) Push yourself to lift heavier weights, as long as you can safely control the weights (dumbbells), and still lift using good form.
    4) Eat a lot.
  • Posted by a hidden member.
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    Jan 11, 2014 5:52 AM GMT
    Make a program that works for you and follow it. Have a high protein to carbs ratio in your diet and, most importantly, you need to have a lot of rest for your body to heal. If you keep following it, then the program just becomes a natural session in the gym, and it almost feels like you aren't doing anything specific - you just know what to do and when to do it. Also, form is 10x more important than just doing the exercise. Doing it properly will stimulate your muscles and will show better results than just cheating through it.
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    Jan 11, 2014 6:48 AM GMT
    Thanks for the help guys I will keep it in mind everytime I workout!