We making all kinds of gains..... all kinds

agrath135

Hello people what is up.. my name is Adrian and this time round I am serious about getting my body into shape. I had a couple of times in the past where I attempted but due to reasons and excuses drifted.

Anyhow, the objective here is to get back in shape because (many reasons but for another time)

30 years young buck, 183cm tall and weighting about 80kg. Started working out 14 days ago but only found this amazing site to catalog my progress. Seriously, the calorie counter thing.... its amazing.

Anyways... here's is my question.

My BMR is 1870.... I am trying to gain some strength and muscle tonne. some sites say I need to have a calorie surplus of 10% more of what is required to maintain my weight.... I am trying hard to keep my carbs low and higher protein intake and I want to do this right.

Anyone here can coach me on that will be great.

Also, if you are here because of the GAINS..... shout out to you Hodge twins fans...
Let's make all kinds of Gains...... All Kindsszzzz

cheers

psuLemon

Are you trying to gain mass (new muscle) or become lean? If you want to gain mass, you need to realize that you will also gain fat. It's just how a bulk works. During that time, you will not gain muscle tone since you will be adding mass and fat. You cut after a bulk to lower body fat so you can look "toned". Another viable option is to look into a recomp where you try to see some offsetting muscle gains and fat loss. Depending on your body responds, it could take longer than a bulk/cut cycle.

Also, a good progressive overload workout will aid in the process. I would personally look into a solid 3 day full body routine.

Diet, you only need to around 140 to 160g of protein, so carbs should be right behind that. Carbs stimulate protein synthesis, are muscle sparring and prevents protein degradation.

agrath135

@psulemon

I am trying to gain some strength. Looking to increase my shoulder strength. (Secondary goal is to be able to do proper pull ups with good form, *Trivia* i broke my left arm when i was little and am double jointed everywhere)

It sure would be nice to become leaner.. however, I dont think I have well developed enough upper body to become lean into.

So the thing is, would it be possible to gain mass... BUT not look fat too... Yes, i think i am aiming for a progressive workout. hopefully i can increase the weights and reps in the coming weeks.

jolive7

Welcome to the gain train! I have successfully gained 7kg lean mass while at the same time losing 10% body fat and increasing strength in all lifts. I continue to lose body fat while gaining lean muscle by eating at a small deficit, with high protein and following a strict lifting program and incorporating HIIT 2 - 3 times a week.

agrath135

YEaaaaaa man..... @jolive7 How long have you been working the gym before you see any results? 90 days?

jolive7

agrath135 wrote: »

YEaaaaaa man..... @jolive7 How long have you been working the gym before you see any results? 90 days?

Hmmmm I think I started to see some pretty good results in about week 4.. and then 3 months in everybody was noticing and commenting to be honest in these last few months I have probably made the most progress, it can be a slow journey but you are likely too see some great results at the start!

agrath135

I am making gains.... in terms of my form improving (though slightly) and some strength gains too...
man oh man especially the back muscles... they be hurting and sore...

good work @jolive7 you gave me some dead line hehe =D

yea alright 90 days is it then... I hope i can keep this up!! Went for a paintball game last night... and my lower body is all messed up but.... going back into the gym later for more pains...

We making all kinds of gains!!
All kindsszzzzz

jolive7

agrath135 wrote: »

I am making gains.... in terms of my form improving (though slightly) and some strength gains too...
man oh man especially the back muscles... they be hurting and sore...

good work @jolive7 you gave me some dead line hehe =D

yea alright 90 days is it then... I hope i can keep this up!! Went for a paintball game last night... and my lower body is all messed up but.... going back into the gym later for more pains...

We making all kinds of gains!!
All kindsszzzzz

Wohoooo enjoy buddy, you got this!

psuLemon

To be clear, even if you are recomp or cut with a slight deficit, you are not going to make a lot of muscle gains in 90 days. You can make huge strength increases and see some promising visual changes (if training and nutrition are solid) but not muscle gains.

agrath135

I can live with that... get some strength up in here... as of now am skinny fat and weak too!!

on the plus side...I did noticed some strength gain and its only two weeks. As of now... my body is sore AF..... i feel like getting into one of those unisol's cryochamber.xD

@psulemon My protein intake right but carbs are falling far behind... so will top up the carbs to try match the protein. Just cross them fingers and hope i make not only fat gains but muscle growth too!!

Thanks for the advise.. really hope i get this right.... even if i don't... i'd end up stronger anyways.... so its extra plus or just regular plus.

Am excited to document this all.... gotta keep this up!!

We making all kinds of gains.... some strength gains, some pain gains, some knowledge gains, some mass gains and hopefully some date gains too... hahaha

all kindzzzzzz

agrath135

Hey guys, what is up everybody. Hope its a great day for all of you.

I got a question about balance.... i noticed my biceps are stronger and in better form than my triceps when performing...

Should both those muscles group be able to lift the same weights and what are the effects if they aren't able.

psuLemon

agrath135 wrote: »

Hey guys, what is up everybody. Hope its a great day for all of you.

I got a question about balance.... i noticed my biceps are stronger and in better form than my triceps when performing...

Should both those muscles group be able to lift the same weights and what are the effects if they aren't able.

They should roughly be the same since they are antagonistic muscle groups.

agrath135

Hey there everybody... what is up!!!

Today was the day for some back exercises. I am trying to do some 5*5 sets which worked great for my benches. I even made some gains on the tricep dips with no more counter weight. YEaaaaaaaaa

Today I tried to apply with my rear delts and back... I was out of energy... I have a weak dels and shoulders too. would sure like some advise on how to improve the back muscle groups without having to strain and sprain anything.... Nobody wants to go to snap city!!

Hope everyone is having a great day.... check out magnificent 7..... good times..... yeaaaa

canadianlbs

i do pendlay rows, regular upright rows on the cable thing, and band pulls to counterbalance bench pressing.
and i like me some turkish getups and 'waiter walks' just to keep myself reminded of how to pack and stabilize my shoulders.

i have had impingement and internal rotation from over-strong pecs, and it sucks. so in my personal head, i make this rule that i have to do my back work if i'm going to bench. and i can't bench more than a certain amount heavier than whatever i can do with my rows.

agrath135

Any beginner tips for back exercises? I need to right my form. I tried your exercises today and my form was all messed up. Left shoulder is painful too from lifting but am definitely making some gains!!

Any recommendation for some starter back exercises?

musclegood_fatbad

Best back exercises are Deadlift, Bent over Rows, and Pullups....focus on form before going to heavy. Those three lifts are a great foundation for a back day.

psuLemon

agrath135 wrote: »

Any beginner tips for back exercises? I need to right my form. I tried your exercises today and my form was all messed up. Left shoulder is painful too from lifting but am definitely making some gains!!

Any recommendation for some starter back exercises?

Best to follow a structured program, rather than following a hodge podge of exercises, will provide you the greatest gains.

agrath135

What is up everybody!!

Its day 17 from my first work out and today I was doing some benches and triceps action, when I felt my body getting really tired quickly...

What is up with that? I had some fruits, 3 eggs and a scoop of whey 3 hours before my workout. So far in this 17 days I have had only 1 rest day... but, I am working on different body parts. Also, I am adjusting my calorie intake to abt 2000-2200 a day. I did a body test and it says that my BM is abt 1890...

You all probably know that I am hoping to build some muscles and lose some fats for newbies.

Also my left shoulder is hurting, (had my left elbow bone broken when i was younger and it was not set properly)

I feel like having a rest day sometimes but my body gets restless and want to hit the gym but when I get there, after the 3rd/4th exercise, i get tired...

Help me make those gain!!!!!

firef1y72

agrath135 wrote: »

I am trying to gain some strength. Looking to increase my shoulder strength. (Secondary goal is to be able to do proper pull ups with good form, *Trivia* i broke my left arm when i was little and am double jointed everywhere)

.

Sounds like you are hypermobile (I used to be described as double jointed, but it's actually hypermobility), if so take care of your joints, don't over stretch and try to ensure you don't over extend either. The good news is that as you become stronger your joints won't be quite as unstable and (if you have them) dislocations will become less frequent. But still if you have a physio, go see them so they can help you fine tune any programme.

psuLemon

agrath135 wrote: »

What is up everybody!!

Its day 17 from my first work out and today I was doing some benches and triceps action, when I felt my body getting really tired quickly...

What is up with that? I had some fruits, 3 eggs and a scoop of whey 3 hours before my workout. So far in this 17 days I have had only 1 rest day... but, I am working on different body parts. Also, I am adjusting my calorie intake to abt 2000-2200 a day. I did a body test and it says that my BM is abt 1890...

You all probably know that I am hoping to build some muscles and lose some fats for newbies.

Also my left shoulder is hurting, (had my left elbow bone broken when i was younger and it was not set properly)

I feel like having a rest day sometimes but my body gets restless and want to hit the gym but when I get there, after the 3rd/4th exercise, i get tired...

Help me make those gain!!!!!

IF your BMR is around 1890, you won't bulk at 2200. That will barely account for daily activities. You need more calories.

agrath135

@firef1y72 WOW.... you are right!! Your diagnosis is spot on...I learned two things today. Hypermobility and isometric exercises....

@psulemon it is quite difficult to eat more than that man.... I tried that one day and I was gonna throw up... what would happen if i maintained at 2200? would I be in a calorie deficit? I am skinny fat...body fat abt 20%

Also what can I do to not get tired after my third exercise at the gym? I cannot afford creatine as I am broke AF....

kathrynjean_

agrath135 wrote:

Also what can I do to not get tired after my third exercise at the gym? I cannot afford creatine as I am broke AF....

Eat enough, sleep enough, allow proper time for recovery, and coffee (or caffeine pills if that's more up your alley).

From what you've written, it doesn't sound like you're eating enough or recovering properly.

psuLemon

agrath135 wrote: »

@firef1y72 WOW.... you are right!! Your diagnosis is spot on...I learned two things today. Hypermobility and isometric exercises....

@psulemon it is quite difficult to eat more than that man.... I tried that one day and I was gonna throw up... what would happen if i maintained at 2200? would I be in a calorie deficit? I am skinny fat...body fat abt 20%

Also what can I do to not get tired after my third exercise at the gym? I cannot afford creatine as I am broke AF....

http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1

Modify the foods you eat. More calories doesn't necessarily mean higher quantity. You will not bulk without adequate calories. At best, you will recomp if you have an effective training program.

agrath135

@psulemon I am worried of getting too much fat... I took a look at the link and the foods there scared me.... What if i went on a cut first and get lean and do a clean bulk after that? would that be possible? Take a look at my profile and let me know what you think.

@kathrynjean_ alright... i might try some decaf coffee....

kathrynjean_

Decaf coffee isn't going to cut it if you're looking for an energy boost.

agrath135

Ahhh... right.... I thought you meant like a hot drink to get the body warmed up....

You right!!

firef1y72

agrath135 wrote: »

@firef1y72 WOW.... you are right!! Your diagnosis is spot on...I learned two things today. Hypermobility and isometric exercises....

@psulemon it is quite difficult to eat more than that man.... I tried that one day and I was gonna throw up... what would happen if i maintained at 2200? would I be in a calorie deficit? I am skinny fat...body fat abt 20%

Also what can I do to not get tired after my third exercise at the gym? I cannot afford creatine as I am broke AF....

Tiredness is part and parcel of hypermobility, we have to work extra hard at keeping our joints stable. But with patience and hard work it does get better

agrath135

What's up everybody!!!

Today..... is finally here..... my cheat daaaaaaayeeaaaaaaaaa....

two large meals.... Japanese for lunch and mexican for dinner.

lunch
teriyaki steak
salmon alburi with avacado maki
dashimaki tamago (2 pieces)
soft shell crab handroll
yellow tail sashimi 6 slices
top up with a choc full of protein (boost juice)

dinner
beef and cheese taco
mixed chicken and beef fajittas
margarita (first alcohol drink in a month)
tortilla chips with guacomole dip and hot sauce

i am so so satisfied.... i have been having an 6 hour eating window this week.
luckily i hit the gym as i was gonna make today a rest day......

EAT like a beast!!!

We making all kinds of gainz.....

all kindszzzzzzz

agrath135

What's up every body!!! hope you guys are having a great day

So i have decided that i want to do a cut from being skinny fat/average. I do hope i am doing this right though.

its my third week of intermittent fasting and its going great. i have lost abt 4 kgs from the beginning of this charted workouts and now i am abt 77kg 169lb lost abt 1.3lb last week... and i am hoping to continue losing average of 1lb/week

i have a sedentary lifestyle as i sit on my butt most of the day. so after searching for some ideal cuttin calorie needs, i came up with this number 169 multiply by 9.5-10.5 for my daily cutting calorie needs which works up to
an average of 1690 cal per day for cut

i am getting my protein in abt 0.8-1g per lb BW. and fill the rest up with carbs and fats....
I lift at the gym... i hit failure for incline bench at my 4th rep for 30kgs a few weeks ago and now i am able to do 4 reps at 50kgs..(light for some but i am happy at the increase of strength due to reverse pyramid training) BTW i dont do any cardio just lifting heavy (for me that is)

I have a feeling that my body is going into some form of recomposition not so much on losing body fat although i have noticed that i have lost some of the flabiness.

anyways i have set my dateline for 15/12/16 to be leaner.... but i think i may have to postpone it.... i sure hope that my diet plan can get me there.

any furthur input from y'all wud be appreciated.

Let's make them gainzzz...all kinds of gains.... all kinddszzzz

trigden1991

You need to pick a goal, set a plan and stick to it. Cutting is not going to help you build muscle. What do you think your bodyfat percentage is?

agrath135

well.. i think i am like between 15-18%
though last time i checked the machin said i was 15.3%... from 18.2%

i planned to cut but am lifting weights to maintain muscle and get some newbie gainz. i didnt mentioned am a beginner..oops...