I am a member of FF and most of the time do workout at the curve.
I want to be beefy, like male model kind of body shape.
How should I start?

Protein, Strength Train, Cardio, Lotsa Water

remember persistance, mental strength, and most importantly, lotsa rest

thanks for the advice.
How a can have lots of rest? i know that being beefy have to do all sort of exercise, right?
What is the protein (brand, type) that you all can recommend?

Eat more beef then.

Seriously, the most important thing is consistency. You need to make bodybuilding your lifestyle if you want to get the body you want.

any guideline for me to follow?
yeah, i need to schedule a more effective workout plan.
any comment?

U can start out by taking pictures of your body and post here. Then we can comment. Now we totally have no idea of what are u, weight,height,body fat%,age,daily routine,food intake,workout routine and etc. Input all these before we can comment

lol, you don't want to see a pig-alike-guy lying on this post and get ready to judge by others.
let say, i am a bit chubby, 28, 65 kg, 170 cm

No proper workout plan, dumbell a must 6-12 reps for 2 times each day for 4 days
just cardioa excersion, like jog at treadmill for 1/2 hrs 5 days

Taking some protein supplement, product from GNC
they said, have to drink more water after take supplement or else it will harm the health
is that true and why?

This post has been edited by ohwow_my: Jun 24 2009, 05:42 PM

i'm not a pro ... so this is for your general understanding ... if you really want results ... u may have to refer to (specialized) bodybuilding forums

strength training = low repetition (short: rep), high weight
cardio training = high rep, no weights

protein = easy absorbed in the morning, slow digest at night
rest = sit in office, watching tv, sleeping (best)



bulking require strength training ... proceed from the lower part of your body to the top
leg > lower back > upper back > torso > arms

remember to protect the lower back, damage it ... you'll have to retire for few years

lower back and the abdomen is the core of the body ... most ppl ignore this .. but they're the most important part, it responsible for the stability of the body ... make sure you have a solid base .... you'll need a solid lower back when comes to weight lifting ....
it's very lengthy to discribe the various strength training ... you can google for more ... try "Dead Lift" for lower back


cardio .. to reduce the fat layer in the skin .... so your bulky muscle can be easily seen
the best is jogging outdoors ...


protein .... take the most easiest for the body to absorb in the morning .... and the slowest to absorb at night ....
vege based protein has the most simple structure, so it's more easier to be broken down in the tummy
meat based protein has more complex structure, it's slower
egg/dairy based protein is in the middle of both above


rest ... after a long day .... you need to sleep ... so that the body starts to repair the (very very minor tear) muscles - your workout
sleep early ... and often (afternoon naps)
i've read that afternoon naps helps both children and atheletes to grow muscle ... as well as important as sleeping at night


vitamin c - some ppl (like me) have their body more easily absorb natural fruit vit.c than the pills ........ for this you'll have to test it out yourself
take either pills or natural fruits

lotsa water - drink a lot of water to keep your body repairing undisturbed
if you have sorethroat (normally due to lack of water) ... drink salt water, it helps retain the water content in the body (but not too much)


Workout vs Resting
The more workout you do, the more resting your body needs .... every workout tires the body ... make it weak, resting lets the body to repair itself .. making the muscle more STRONGER

depending of the workout you do, some ppl will either: STRENGTH, SPEED OR ENDURANCE
and your muscle color changes too ....

white muscle for blast-type (like boxing, dashing) ... strength, speed
red muscle for stamina-type (like marathon) .. endurance


Other issues: catabolic diet
seems a lot to say also ... lazy


pm me if you want more info .... it'll sent to my email ... i cant keep track with every post i made (coz a few forums)


hope this helps

Thanks for the advice. Wow it takes time to read but yeah the info is useful for me.

I should define the beefy. The beefy here is not mean like the professional Mr. Universe, like
Mr. Arnold (ex-actor, California Governor).

Just want to have like Rusty Joiner, Robert Gant. You know what I mean.

Cheers ...

its so sad to say even if u want to be like Arnold, u cant
Rusty Joiner that about 5 years of strict diet and training naturally.
and very good genetics. sorry to burst the bubbles


ps: my 2 cents onli
Chow

This post has been edited by bata: Jun 24 2009, 06:02 PM

http://www.bodybuilding.com/fun/index.html

go read!

lol, i should explain it clearly,

i don't even want to be like Arnold, Rusty or Robert Gant. They are too beefy.
I am anti-steroid

I just want to have a aim and Rusty can be my role model,

I just want to have some fun on workout. see the changes of my body shape
getting better.

Not forcing myself to look like them just "trying" to be like one.

No harm to have a dream. But is harm for me not to have goal.

Bubbles burst is ok, but not let my dream to burst

Thanks for the advices

yes, dreams is what keep us moving
you definitely can achive Rusty Joiner's bod. problem is just time to achive that. most people didn't have that determination and drive

good luck to you, stick to solid program and diet for a while, give at least one year to see results.

Chow

My advice would be for you to start here:

http://forum.bodybuilding.com/showthread.php?t=712752

Bust your a$$ on that program, eat well, rest well and you will definitely see results.

Any questions feel free to ask, I was on the program myself as well.

There's nothing wrong with having dreams, but it's important that you realize bodybuilding is like what, 97% genetics. You may have the most intense workout and diet in the world, but with poor genetics, you won't look like some of the pro BBers.

That being said, there's no reason to stop training. It's good for you and it can be fun too. Train hard.

1. How long were you on the program?

2. Did you do the power cleans?

3. How much weight did you gain/lose?

4. Do you look BB muscular or kinda unaesthetic?

5. Did you do anything for your calves?

6. Why did you stop, and what program are you on now?

Thanks. I'm at the end of my second month of Rippetoe. Advanced novice now, the one with front squats and 2-week programming.

erm..im 27,starting at 86 kilo,172 cm..and u are saying u chubby???
erm..im fat la like that..hohohohoho...

now im 83 kilo..just start around 1st Jun...
pushing 5 days a week....using maxx ot..

so...just push urself...with the proper flow

p/s : i just started and so are u..maybe we can inspired each other..the other guys already left us behind lo.. ....im so regret left this thing around 2 years ago..now..it gonna be all the way

This post has been edited by reddice: Jun 25 2009, 04:45 PM

Good programme for strength and newbies. It is normally suggested that a trainee stays on the programme until he can squat 1.5x your bodyweight on the bar. You can move on when you know you're strong enough or stalled on the programme.

Power cleans are very technical. Either get the book Starting Strength by Mark Rippetoe, or go to a proper coach (olympic-style weightlifting coach is preferred) to teach you the clean. Cleaning is more of a skill-to-be-learned & practised than simply lifting with good form.

1. Little over 3 months

2. No I didn't, replaced them with rows instead

3. 10kg. Went from 65kg-75kg

4. I don't really know to be honest, but I had friends who saw me right before I started the program, and the next time they saw me was right after I was done, they said I looked much more muscular

5. No, because if I do calves then it affects my running. I'm a football player, so mon wed fri were rippetoes days then tues and thurs was endurance training days

6. I stopped because of two reasons, I found it almost impossible already to keep adding weights to front squats. When I first started I was struggling to get 40kg x 3. I ended with 65kg x 5. The second reason was because I felt very tired. Note that I did this program while i was on a complete holiday with nothing to worry about, I practically woke up, eat, trained, eat and and slept in that order. First two months were good, but by the 3rd month I was struggling and I knew I couldn't keep this up anymore. I switched to Westside for Skinny Ba$tards.

Just a note, I did front squats in place of back squats because I had a rotator cuff tear from some time ago which made it painful to do back squats. I also did incline dumbbell bench press in place of the bench press. I also did pullups and chinups after each workout. Also on tuesdays and thursdays i was doing quite a strenous endurance training regime.

My initial goal was just to gain as much strength as possible, I didn't expect much gains in size, but boy was I wrong.

All the best with your Rippetoes routine. Feel free to ask any questions.

This post has been edited by Desvaro: Jun 26 2009, 12:55 AM

10 kg in 3 months is nice.

Yeah, after a while the program gets brutal and you feel you're coming up against a brick wall. I'm doing everything except getting fat to keep those gains coming. I've stalled on my squat, no doubt because I consciously cut back on caloric intake, so I do the advanced novice thing where you substitute a front squat day in the middle of the week. To help recover better, I've taken to drinking casein before bed. The next thing I'm going to do is to supplement with multivitamins, something I've always hated. I'm also thinking of sleeping an extra hour, but that requires more discipline than I can muster.

How is your WFSB routine like?

I am partially disagree with you,
if you want to say that having a body like rusty jone is impossible,

firstly, gene is affecting the time of process which is needed to achieve the goal,
whoever with mesomorph and muscular gene, indeed will achieve this kind of goal in a short time.

5 years diet is not a fix time, may be varies for one to another.

I believe and very sure if everybody can shape their own self like whatever they want,
as long they know "how" and and really dedicated to put the effort in their regular life style

cheers!

Most of us here have not even reach our limit and potential yet... and we're already talking about genetic limits.
LOLz!

i didnt said RUsty Jones is impossible...lol.
yes in fact mesomorph will reach it in short time

i just give realistic measures....
most regulars here already trained > 1 years, how many even close to Rusty Jones?

Chow

This post has been edited by bata: Jul 6 2009, 02:38 PM