Getting fit with SwordsMaster

[edyzmedieval]

I'm around 72kgs, 1.78m and i'm looking to build muscle. I always do intensive workouts, and I work almost every muscle on my body so I will develop equally. (I do have a slight disproportion with the upper body in regards to the lower body, my legs are way more developed than my arms and torso)

I worked out today and after the workout I took around 50g of protein, and I will take more at dinner and cottage cheese before going to bed, so that should amount to about 100g of protein in an active day. Guess I need to intake a bit more.

[tibilicus]

I'm around 72kgs, 1.78m and i'm looking to build muscle. I always do intensive workouts, and I work almost every muscle on my body so I will develop equally. (I do have a slight disproportion with the upper body in regards to the lower body, my legs are way more developed than my arms and torso)

I worked out today and after the workout I took around 50g of protein, and I will take more at dinner and cottage cheese before going to bed, so that should amount to about 100g of protein in an active day. Guess I need to intake a bit more.

Just try to have a good source of protein with each meal, dependant on how many meals you eat a day. For your active lifestyle I'd recommend at least 5 times a day when you sit down and eat something which could be considered a meal, even if it's a very small meal. Also remember your getting protein from all the other sources of food you eat as well, your probably consuming a lot more than you think.

If your a fan of milk, a great way to get a high protein intake is to drink lots of low fat milk, not only is it relatively cheap but it's also a good source of protein.

[Strike For The South]

I'm around 72kgs, 1.78m and i'm looking to build muscle. I always do intensive workouts, and I work almost every muscle on my body so I will develop equally. (I do have a slight disproportion with the upper body in regards to the lower body, my legs are way more developed than my arms and torso)

I worked out today and after the workout I took around 50g of protein, and I will take more at dinner and cottage cheese before going to bed, so that should amount to about 100g of protein in an active day. Guess I need to intake a bit more.

Your 5'11 159 lbs? That is way to skinny. You are not eating enough my friend!

Some questions/comments

What do your workouts looklike?

Soccer is very intense, you need to compensate by eating allot

As for protein you should be getting AT MINIMUM 1g/lb (160g) . I would tell you to go for 2g/lb (320g). Granted how much protein you should intake for max gains depends on insulin sensitivity but as your a young guy and just starting. Im not worried about that right now. Even then your body would just send it through your system so it doesn't matter.

Of course protein should take a backseat to cals. ESP for someone at 159 lbs. Keep upping what you eat until you see gains. Do not worry so much about what you eat, Just make sure it has carbs, fats and proteins. And allot of it.

How much sleep are you getting?

[edyzmedieval]

My workout looks like this

15 minutes on the treadmill, 10% speed (basically a run, not a lazy jog)
5 sets of bench press, 30kgs, 10 reps each
Laterall pull down - 3 sets of 12, 40kgs
Seated low row - 40kgs, 3 sets of 10
Quadriceps workout - 60kgs, 3 sets of 10
Harmstring workout - 50kgs, 3 sets of 10
Ball jumps (for basketball) - 5 sets of 100
Crunch - 4 sets of 25
Press ups - 5 sets of 15

That's my workout, each gym session.

I'm getting 8 hours of sleep a night.

[Strike For The South]

My workout looks like this

15 minutes on the treadmill, 10% speed (basically a run, not a lazy jog)
5 sets of bench press, 30kgs, 10 reps each
Laterall pull down - 3 sets of 12, 40kgs
Seated low row - 40kgs, 3 sets of 10
Quadriceps workout - 60kgs, 3 sets of 10
Harmstring workout - 50kgs, 3 sets of 10
Ball jumps (for basketball) - 5 sets of 100
Crunch - 4 sets of 25
Press ups - 5 sets of 15

That's my workout, each gym session.

I'm getting 8 hours of sleep a night.

Oh me oh my. This workout needs to be scrapped and burned. You will gain nothing doing that.

Here

Here

Here

Here

Please burn this routine and never speak of it again.

Good job on the sleep.

[edyzmedieval]

Oh me oh my. This workout needs to be scrapped and burned. You will gain nothing doing that.

Here

Here

Here

Here

Please burn this routine and never speak of it again.

Good job on the sleep.

But what's wrong with it? I gained from it, so what's wrong with it?
Just asking for opinions.

[Vuk]

Ok, I gotz a questionz for you. Iz used to be very active, and very fit, but then I suffered an injury to my arm that has made using it impossible. (I can now, years later, still put so little pressure on it that any exercise involving it causes great pain) Since then I went through periods of expansion and decline , putting wieght on and losing it. The problem is that I still eat like used to when I was active, but I just cannot be as active anymore. I bike every day for about an hour (fast biking, not sissy biking), I have started doing a martial art again, and though I am very limited because of my arm, I still end up sweating like a pig when I am done and most of my body is sore. :P Right now I am still a lot more active than a lot of skinny people I know, but I am still fat, because I am eating like I used to when I used to be a loot more active. I have tried different diets, but I none of them work for me, because I am travelling/studying and my meal times and meals in general are not regular. Some times I eat once a day, other times 2 or 3 times a day, but hardly ever at the same time. As such, when I have a meal in the morning, I am not sure if it will be my last meal till later in the night. While that is not an excuse for my gluttony, it makes sticking to a good plan difficult. To make it worse, where I am living now I never know what the stores will stock, as it is not regular. Some times they will have lots of vegtables, other times lots of meat. Some times it is all pork (which I do not eat), other times there is some beef, but it is not regular. I decided to start eating 3 bannanas a day, but for almost a week I could not find a bannana in Tesco :P. (and of course the local fruit piac did not have them, because they are not grown around here)
My point is that right now studying, travelling, and living are my main concerns, and my diet is basically an after thought.
Any things I could do to help, other than the obvious stop eating so much/stop eating junk food/start eating healthy? :P I have lost 20lbs since I have been here because of my irregular diet, but I am still overweight and not constantly losing.

[tibilicus]

But what's wrong with it? I gained from it, so what's wrong with it?
Just asking for opinions.

It doesn't target the muscle groups hard enough. Sure your going to make gains, but no where near the gains you could make with a better workout. Also, remember that your muscles are going to be swollen and look more pumped, this could give the deceiving appearance of gains. So yer basically there's nothing wrong with it, and theoretically yes, you could build muscle, it would just take a lot longer than doing it the way STFTS has suggested.

Also @ India, I detect a strong level of sarcasam in your post, am I right? The simple answer to what most people are doing wrong is they don't know how the body works or don't know the right nutrition to take etc. I'm not saying everyone should be big body builders, I'm not one myself. But seriously if your going to go through the effort of keeping an active lifestyle isn't it best to know a bit about how to get the most out of your exercise routine than to think that going down to the gym for an hour a couple of times a week and then eating **** is actually going to change anything.

[rajpoot]

Actually I'm just frustrated with myself......I've been doing everything possible in the work out bit, but it's just not working out for me.......
Most probably it's the diet. I've been taking those supplement proteins since a while now, but even those aren't working and are being pretty sore on my pocket too.......

Edit:
By that post I actually meant to ask what people normally do wrong, just incase I'm doing one of those things unknowingly.....
I mean, like Strike said,
1. Dedication - check (I go each day without fail)
2. Sleep - check (six hours a day)
3. Diet - No idea.......

[edyzmedieval]

It doesn't target the muscle groups hard enough. Sure your going to make gains, but no where near the gains you could make with a better workout. Also, remember that your muscles are going to be swollen and look more pumped, this could give the deceiving appearance of gains. So yer basically there's nothing wrong with it, and theoretically yes, you could build muscle, it would just take a lot longer than doing it the way STFTS has suggested.

What do you mean by swollen and look more pumped?

I don't want to do heavy lifting because I'm still growing and the heavy lifting can stop my growing, even if its only 2-3 cms until I get around 19.
The exercises I'm doing are fairly straightforward, and I usually add 5kgs each week so my muscles will go with the extra load every time, making them stronger.

Plus, there's also the thing I need to do - burn my fat. I have a spare tire around my waist which I need to take care of, and the workout routine is also good for burning fat.

My diet is healthy, I eat two salads each day, I eat a lot of protein + supplements plus I eat 1-2 apples each day instead of sweet stuff.

[tibilicus]

My workout looks like this

15 minutes on the treadmill, 10% speed (basically a run, not a lazy jog)
5 sets of bench press, 30kgs, 10 reps each
Laterall pull down - 3 sets of 12, 40kgs
Seated low row - 40kgs, 3 sets of 10
Quadriceps workout - 60kgs, 3 sets of 10
Harmstring workout - 50kgs, 3 sets of 10
Ball jumps (for basketball) - 5 sets of 100
Crunch - 4 sets of 25
Press ups - 5 sets of 15

That's my workout, each gym session.

I'm getting 8 hours of sleep a night.

Do day splits. This means working a muscle group or two each day, by working more than one muscle group your going to find it hard to build solid muscle as your not going to work a single muscle group hard enough. Before I learned more about working out properly I used to try and work my whole body, as you can guess results were minimal or undesirable.

You see those people in the gym that have clearly been going for years but haven't made a significant difference to their body? You want to avoid being one of those people. Stick to a good diet and lift heavy and you should start seeing results in no time.

Also don't take to long on your rest between sets, you don't want to be one of those people that sits on a machine, does 1 set, then feels they need a 5 minute break between their next set. That wont work your muscles at all.

[rajpoot]

You see those people in the gym that have clearly been going for years but haven't made a significant difference to their body? You want to avoid being one of those people.

Ahem, uhh....just a question, what are these people doing wrong actually?

Ohh no you think that I'm one of the people who joined gym an year back and still look like a plank? Not at all!

[Strike For The South]

Ahem, uhh....just a question, what are these people doing wrong actually?

Ohh no you think that I'm one of the people who joined gym an year back and still look like a plank? Not at all!

1. Not eating
2. Not sleeping
3. Not being dedicated.

"Everyone wanna be big but don't no one wanna lift heavy-*** weight"-Ronnie Coleman