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

[Rflame]

Guys, I need help with my diet. I am not looking to lose weight, in fact, I am trying to gain and build some muscles (abs) and reduce my body fat. Currently, I weigh 72 Kgs and workout 4-5 days a week.

I don't count my calorie intake or anything, I just try and eat healthy stuff (cottage cheese, boiled chicken, eggs, tuna, fruit, etc) and leave the other stuff for cheat days.I feel like there is much more room for improvement. Please share your meal plans, etc.

 

[crazyhassan]

Guys, I need help with my diet. I am not looking to lose weight, in fact, I am trying to gain and build some muscles (abs) and reduce my body fat. Currently, I weigh 72 Kgs and workout 4-5 days a week.

I don't count my calorie intake or anything, I just try and eat healthy stuff (cottage cheese, boiled chicken, eggs, tuna, fruit, etc) and leave the other stuff for cheat days.I feel like there is much more room for improvement. Please share your meal plans, etc.

Eat good amount of protein, carbs , and good fat

 

[afeef]

Hey guys,
Is this the best workout plan for beginners ? Looks pretty solid to me and can i skip leg exercises ? I don't wanna build muscles on my legs as i fear they are gonna slow me down, yeah i run really fast !

The 4-Week Beginner's Workout Routine | Muscle & Fitness

 

[crazyhassan]

Hey guys,
Is this the best workout plan for beginners ? Looks pretty solid to me and can i skip leg exercises ? I don't wanna build muscles on my legs as i fear they are gonna slow me down, yeah i run really fast !

The 4-Week Beginner's Workout Routine | Muscle & Fitness

Haha! Dude don't skip leg day

 

[SpEeDyZ]

Hey guys,
Is this the best workout plan for beginners ? Looks pretty solid to me and can i skip leg exercises ? I don't wanna build muscles on my legs as i fear they are gonna slow me down, yeah i run really fast !

The 4-Week Beginner's Workout Routine | Muscle & Fitness

You think building the muscle that actually allows you to run is gonna slow you down?

 

[afeef]

You think building the muscle that actually allows you to run is gonna slow you down?

Building muscles = gaining weight ?

 

[SpEeDyZ]

Building muscles = gaining weight ?

umm, building (leg) muscle = building (leg) muscle = run faster given you don't add weight in other parts of your body :/

 

[Captain Wajji]

So I just started going to GYM again after a long time and it's like my 10th day now.

I still can't lift heavier and I get exhausted at the last sets of mine.

What should I do in order to gain more energy so that I can complete my exercise properly with proper angles?


P.S I'm going in Ramadan as well. Please help me out with the diet and everything. Is it ok if I lift lighter weight?


Like the other day I lifted 3kgs dumbles for shoulders... and afterwards I had to use the rubber dumbles because my hands weren't really working.

 

[Gamer150]

Building muscles = gaining weight ?

phir wohi behas shuro ho gai,

sprinters ky muscles ni hoty :kid:

 

[poakceor]

So I just started going to GYM again after a long time and it's like my 10th day now.

I still can't lift heavier and I get exhausted at the last sets of mine.

What should I do in order to gain more energy so that I can complete my exercise properly with proper angles?


P.S I'm going in Ramadan as well. Please help me out with the diet and everything. Is it ok if I lift lighter weight?


Like the other day I lifted 3kgs dumbles for shoulders... and afterwards I had to use the rubber dumbles because my hands weren't really working.

Use light weights and limit your workout to 3-4 exercises (should take around roughly 15-20 minutes max).
Or just do push ups and pull ups 3 sets each till Ramadan.

Sent from my XT1058 using Tapatalk

 

[Captain Wajji]

Use light weights and limit your workout to 3-4 exercises (should take around roughly 15-20 minutes max).
Or just do push ups and pull ups 3 sets each till Ramadan.

Sent from my XT1058 using Tapatalk

I worked out on triceps for like 45 minutes yesterday while taking breaks after each exercise. Completed all exercises. Messed up angles in a few sets. Very light weight.

 

[Captain Wajji]

Is there anything that I should eat before gym in order to have more power?


HELP ME OUT GUYS PLEASE!

Kacha anda or something?

 

[crazyhassan]

Is there anything that I should eat before gym in order to have more power?


HELP ME OUT GUYS PLEASE!

Kacha anda or something?

Ok! What I do is make a protein shake in blender , and drink 1 glass pre-workout and 1 glass post-workout

 

[Captain Wajji]

Ok! What I do is make a protein shake in blender , and drink 1 glass pre-workout and 1 glass post-workout

It's just my 14th day or so at gym and people are telling me not to use anything until 2 months and I should set my angles but again, from the LEAST weight, like those rubber dumbells, if I increase even a little bit, my angels go wrong.


For example, on the Bicep Rod, I add 2.5kgs each side. But in the 3rd set, I ask for help :l
This is not embarrassing but I want to improve. I can't even lift the lightest weight. I mean I have power. I can lift heavy stuff but not in terms of gym.

Any help? :mushy:

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Also somebody told me Nitric Oxide supplements, what are they?

 

[shahoo]

is chicken biryani bad for health ?

 

[crazyhassan]

is chicken biryani bad for health ?

NO! you can eat that make sure that they dont put so much oil in it

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It's just my 14th day or so at gym and people are telling me not to use anything until 2 months and I should set my angles but again, from the LEAST weight, like those rubber dumbells, if I increase even a little bit, my angels go wrong.


For example, on the Bicep Rod, I add 2.5kgs each side. But in the 3rd set, I ask for help :l
This is not embarrassing but I want to improve. I can't even lift the lightest weight. I mean I have power. I can lift heavy stuff but not in terms of gym.

Any help? :mushy:

- - - Updated - - -

Also somebody told me Nitric Oxide supplements, what are they?

dude its ok then , work on your angles first , i was just talking about energy for workout , if you feel energetic then no need , keep using light weights , until you are able to life heavier weights

 

[puppet]

Some gif me the creatine

 

[Captain Wajji]

NO! you can eat that make sure that they dont put so much oil in it

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dude its ok then , work on your angles first , i was just talking about energy for workout , if you feel energetic then no need , keep using light weights , until you are able to life heavier weights

I feel energetic with the very basic weights like empty rod and stuff.

 

[puppet]

I feel energetic with the very basic weights like empty rod and stuff.

why is it?

isnt your diet proper?

 

[Captain Wajji]

why is it?

isnt your diet proper?

I don't know :/ I started gym I guess 2 weeks ago.

I eat a lot btw... Had a kacha anda yesterday added in milk before gym... I did my sets completely yesterday of Bi and Tri both. Did both muscles together. In tricep, my angles were a bit wrong like in 2 exercises, I had to keep my arms closer while they would go wide...


Did wrong angle in this:

The koni's were wide while the guy said I had to keep them closer...
The rod was empty though.

Then did this at the end:

3 sets. 6-7 reps each...


I could do it properly. Well, I felt a little bit improvement yesterday and I feel weak because it's just my starting. Never been to gym before.



Also I find this machine for bicep very tough:

Even with the least weight on it (5KGS).



All I wanted to say was that I want to have that much stamina/energy so that I can lift the basic weights... Like on that bicep machine, I should do 3 sets of 12 reps without any help or getting tired instantly...
My hands stop working after I do that machine... So I keep it for end and in the end, I'm out of the energy and I can't do it again. So either way, it's ****.


My friend said that Nitric Oxide supplement can boost you but I'm afraid of the side effects and I don't know whether it will really work or not...

Secondly, he said that I should start it after 2-3 months of gym. I guess I won't need it then. :l So much confusion.