[OT] | GYM | Body Building -|- Workout & Exercises -|- Help & Advice

[hammad800]

I definitely feel I can increase the weight if I lower the reps but is it better to reduce reps to 5 since 10 is not that high a number itself.

 

[Syavash]

Hello people, so here's my story. I was 55KG an year ago, 6'2, started eating properly and by properly I mean the whole freakin day (hard gainer ) avoided fast food, cold drink junk food etc and I gained 8 KGs in 3 months. Then Ramadan hit and I lost most of my weight.

Now I'm in uni and I do have access to a gym (didnt before) and I seriously wanna gain weight, Motivation is not an issue for me, its just I am a hard gainer and unless I eat like a maniac I can not gain weight.

So what would you suggest I should eat? Also, I dont really get that much time in uni to pick exactly what I wanna eat, sometimes I just dont have a choice so cant be that picky about my diet. Does it matter if I end up eating a few burgers and stuff, is is that bad for gaining weight?

My diet right now:

Breakfast:
2 egg cheese omellet with whole grain bread 3 slices.
2 glasses of milk.

Lunch:
Food from the cafeteria ussually something fresh cooked, chicken with rice and a bit of salad.

Dinner:
Home made ussually chicken with vegies. Also have lentils, fish alternatively.

Other throughout the day:
Additional 2 glasses of milk (1 litre a day)
500ml orange juice fresh


How many calories would this be approx? I can calculate for some of the stuff but paki dishes I dont really know :/ And what else should I add?

Plus is it neccessary to join the gym to gain weight or can I do tht later on? Too skinny, feel weirf going to the gym

 

[Yasir]

Hello people, so here's my story. I was 55KG an year ago, 6'2, started eating properly and by properly I mean the whole freakin day (hard gainer ) avoided fast food, cold drink junk food etc and I gained 8 KGs in 3 months. Then Ramadan hit and I lost most of my weight.

Now I'm in uni and I do have access to a gym (didnt before) and I seriously wanna gain weight, Motivation is not an issue for me, its just I am a hard gainer and unless I eat like a maniac I can not gain weight.

So what would you suggest I should eat? Also, I dont really get that much time in uni to pick exactly what I wanna eat, sometimes I just dont have a choice so cant be that picky about my diet. Does it matter if I end up eating a few burgers and stuff, is is that bad for gaining weight?

My diet right now:

Breakfast:
2 egg cheese omellet with whole grain bread 3 slices.
2 glasses of milk.

Lunch:
Food from the cafeteria ussually something fresh cooked, chicken with rice and a bit of salad.

Dinner:
Home made ussually chicken with vegies. Also have lentils, fish alternatively.

Other throughout the day:
Additional 2 glasses of milk (1 litre a day)
500ml orange juice fresh


How many calories would this be approx? I can calculate for some of the stuff but paki dishes I dont really know :/ And what else should I add?

Plus is it necessary to join the gym to gain weight or can I do tht later on? Too skinny, feel weirf going to the gym

Many of us here are at university too, my friend. The key is to somehow find time and be consistent with your workouts. Sacrificed have to be made. The good news is, you're on the skinny side. You can get away with eating whatever you want - given that gaining unnecessary is still not a great idea - but I don't think you need to worry about cutting down at all. What you can do is stay away from sugars and empty calories. Your first priority should be to gain weight and strength so don't worry about burgers and stuff, just don't pig out every single day.

Your current meal plan involves more food than I had before I started, so you're definitely doing better than I did. Just try to up your protein, carbs, and fish altogether. Bite on peanuts the whole day, they're really rich in good fats, protein, and high in calories.

Forget counting calories, it's way too tiresome. You can count protein content in your food, that's much easier. For that, though, you'll need to get an idea of portion sizes. When you buy chicken, check the quantity you're buying it in then google how much protein it has. Soon enough, you'll get an idea of how much protein you're getting through your daily means depending on how much meat and which part you're using.

If you feel weird going to the gym because you're skinny, then you're more focused on what other people think of you than what you want for yourself. Let go of your ego and get started, you'll look back at yourself in a year's time and be glad you did. Pushups/Pullups and stuff are great but compound movements are essential to a workout. Bench Press/Squat/Military/Rows/Deadlifts. You'll find all the proper equipment for this stuff at your gym so it is a good idea to utilize it.

If you're just going to eat like a pig then you'll gain weight, but that weight will be purely fat. If you workout, you're giving your body a place to use all that extra food you're eating and enable it to build leaner mass - muscle. So, don't worry about others, hit the gym and let us know how it goes.

 

[hasanJ]

Dont feel wierd going to the Gym as most of us here started benching with an empty rod at one point

Also in most typical Pakistani Gyms u will encounter many sub-50KG Guys doing Curls in the Squat Rack

 

[hashmisaab]

I have lost all my gains in past 3-4 months and a lot of strength , ever since I started job, due to bad eating schedule, left workouts, serious illness and later digestion problems !! I am now 55KG (again) ,down from 63KG .. with 5.8 height

Now after exams i'm going to put a lot of effort to work on my fitness, Can you guys give any tips on how to quickly get back on strength and add some weight quickly (good or bad weight),,

also If start taking Weight gainers without going back to gym will it add some pounds on me or not ??

 

[azzkiker934]

Salam to all, I heard someone talking about the 7ft 20kg barbell a few pages back, can anyone tell me where I can get one in Karachi, gonna set up a home gym so help will be really appreciated, thanks

 

[Ali Man]

So on the 3rd of December, I hit 72.5Kg at the bench (single rep only though). Doing 65KG normally, and man, it feels good! Weight at around 74Kg.

Just came back to Pak a day back, time to hit ISB club tomorrow with a cuz...

 

[neelwilles]

I definitely feel I can increase the weight if I lower the reps but is it better to reduce reps to 5 since 10 is not that high a number itself.

Hey,, buddy it is not a problem to increase the weight by increasing weight you can have a proper build-up on your body if you continue with the same weight for about 2 month then your body will get use to it but it would not increase in the growth of your body but only in resistance to that weight, and if we talk about reps I would suggest you that it will only affect you if you change the time break or interval between the reps is increase or decrease.So, i would suggest you just go with the regular reps but slightly decrease in your break or interval between each of the sets.

 

[Hassan Aftab]

[MENTION=22906]WAQAS ADEEM[/MENTION] [MENTION=14162]Yasir[/MENTION] [MENTION=1283]hasanJ[/MENTION]

Alright, so I am actually considering getting an adjustable bench and a set of adjustable dumbbell weights and a pair of rods (dumbbells) for me to be able to exercise in my small bedroom. I know it sounds a bit weird having to adjust gym equipment in a bedroom but it will have to do in my case.

I visited the local shop to ask for prices for the equipment and they had all sorts of weights for the dumbbells. I would like to know what weights I need considering I would only be using dumbbells to exercise and an adjustable AB bench to vary the positions. Mind you, I won;t be purchasing a barbell since there is too less space to work with. So, the weights start from 1kg upto 12kg. I asked the guy to quote the price of each weight but two pairs of each (in the knowledge that I'd be buying two rods and each rod would support a pair of a given weight). The price he quoted was a crazy Rs. 26,520. Now then, I am thinking I should be selective about the weights and not buy ALL of them; instead I should pick and choose. For a 22 year old who has been away from gym for nearly 2 years and weighs 75KG, what weights would you suggest?

Moreover, are there any particular exercises you would suggest that involve the bench and the dumbbells that would help the most in exercising chest, arms, shoulders and the abs (or any muscle group that I may not have considered)? Also, I would like to know if there are any particular exercises considering this equipment that can help get rid of a pot belly that has developed over time. Finally, do let me know if there is a diet plan I should follow in light of the exercise and stress I'd be putting myself through with the workout along with the timings of my workout (if it is essential).

PS: I also came across a pull up bar that is designed such that it can be placed in the door and a wrist exercise that looked exactly like this: http://cf.ltkcdn.net/exercise/images/std/119330-400x265-Wrist.jpg. Should I be getting these as well or are they not useful?

 

[hasanJ]

[MENTION=25861]Hassan Aftab[/MENTION]

I bought an Adjustable Benchpress with Preacher Curl and Leg Extensions/Curls for 12k Rs back in April 2013
I also bought a 6ft 8KG Road and 30KG in Weight Plates

This is all u need to hit the major compound exercises for increasing Strength and Body Mass

I will be buying 2x Dumbbell Rods now to add variety to my exercises but for beginner all u need is Barbell and a Benchpress

 

[NaNoW]

@Hassan Aftab

I bought an Adjustable Benchpress with Preacher Curl and Leg Extensions/Curls for 12k Rs back in April 2013
I also bought a 6ft 8KG Road and 30KG in Weight Plates

This is all u need to hit the major compound exercises for increasing Strength and Body Mass

I will be buying 2x Dumbbell Rods now to add variety to my exercises but for beginner all u need is Barbell and a Benchpress

Also see if you can get one of those bars that fit on top of the door..they are good for pullups and core workout

arey hasanj in GYM thread :no::no::no:

 

[Hassan Aftab]

Also see if you can get one of those bars that fit on top of the door..they are good for pullups and core workout

arey hasanj in GYM thread :no::no::no:

I think that'sexactly what this one is, NANOW. And thanks for the headsup, lol.

- - - Updated - - -
[MENTION=1283]hasanJ[/MENTION] Barbells won't be fit for my room; hence, the focus on dumbbells ONLY. Now, besides other things, I wanted to know what weights to buy (like 2kg, 5kg, 10kg etc.).

 

[hasanJ]

I think that'sexactly what this one is, NANOW. And thanks for the headsup, lol.

- - - Updated - - -
@hasanJ Barbells won't be fit for my room; hence, the focus on dumbbells ONLY. Now, besides other things, I wanted to know what weights to buy (like 2kg, 5kg, 10kg etc.).

Id suggest the following

4x 1KG
4x 2KG
4x 4KG

This will give u 14KG Per Dumbbell and 2KG Incremental Weights for example
1KG > 2KG > 2+1KG > 4KG > 4+1KG > 4+2KG > 4+2+1KG increments per side of dumbbell

Check if u can get ur hands on 0.5KG Plates and get 4 of those aswell to allow 1KG incremental weight per dumbbell

 

[WAQAS ADEEM]

12 january ko competition hey, Mr. Rawalpindi Division (Capital Zone) ka in Pindi. Who will got to see ?

 

[SpEeDyZ]

how much do you bench and squat @Waqas Adeem, I have been working out for like 8 months now and I am upto 100 kg (1 rep) on Bench press and 120 kg (1 rep) on squats

 

[hasanJ]

how much do you bench and squat @Waqas Adeem, I have been working out for like 8 months now and I am upto 100 kg (1 rep) on Bench press and 120 kg (1 rep) on squats

Benson

Whats ur Height/Weight if u dont mind my asking

 

[SpEeDyZ]

Benson

Whats ur Height/Weight if u dont mind my asking

umm I am like 5'9, 76 kg not a lot of body fat

 

[poakceor]

Guys I contracted jaundice 2 and half months ago, I'm still in recovery for half a month according to doctors. Now I want to start workout again but lifting weights is not an option I guess, I was thinking if I should start working abs as I have lost tons of weight and my belly is 80% flat now. Should I go ahead with it or wait till I completely recover? Expected recovery till now is 80%, 20%remains to gain full health.

Sent from my HTC Explorer A310e using Tapatalk

 

[Galvatron]

Found this couple of days ago,what do u guyz think about it...The Vitamin Company Ultra Whey Protein - Bodybuilding

 

[WAQAS ADEEM]

how much do you bench and squat @Waqas Adeem, I have been working out for like 8 months now and I am upto 100 kg (1 rep) on Bench press and 120 kg (1 rep) on squats

Bro my max bench was 140kg... (one rep)...without elbow support
and 152kg (one rep) with elbow support ...

but normally i do 85-90kg ... for 8-10 reps ... these days...i used to go heavy earlier

Legs, i consider my best body part, i did 100 sit-ups in 82 seconds 3 days ago