what about long run, e.g. my 4-5days gym per week... to maintain, increase strength,density & cut without size...

Low carb hi protein diet to gain muscles size + definition. 12-8 reps is the best all rounder. To get quality muscles, it takes time. To gain fat and bulky is pretty fast. You must learn how to distinguish between muscles and fat. Most people gain fats to look big.

thanks.. for the past few weeks, I notice my arms grew a bit, but not my chest etc...

should I stop cardio if i want to gain bulk?

You don't need to stop doing cardio, just cut down your sessions or up your caloric intake to compensate.

like how much should I increase?

increase around 300 to 700kcal a day.

The amount is up to you. You can eat more to bulk faster, but your gains will contain more fat than muscle. Then you have to repeat a few more cycle of bulking and cutting.

You can do it slower rate but longer time, then you gain less fat, but this process might take you months or years.

Putting on lean mass will take anyone many years.

Then for a skinny guy who wanna look big, what's the method on training? Sorry for the noob ques as i'm a newcomer.

i oreadi start my training in gym back now. oreadi a week. but i just train by my self. without a trainer. using dumbbell, cycling and others machine. so just asking, do i need a proper trainer to training me and gain muscle and at the same time gain weight and get good body shaping ?? or just buy the dumbbell for ladies then workout at home ?? if i wanna use some machine, then i will go to the gym. that gym is free under my campus.

which one more proper and serious to gain muscle etc OR just buy the dumbbell ?? but i dunno how to workout properly. at the same time im taking real mass. and im a thin lady too. just wanna gain some muscle, get shaping and weight. not to be hardcore bodybuilder.

im currently not working now. just finished my degree last week.

This post has been edited by lisahasan: May 24 2012, 04:40 PM

Simple rules for mass gaining

1.Eat more (medium size meal containing 50% carbs,25% protein and 25% vegies) try to eat every 2-3 hours..
2.Do compund exercise using fairly heavy weights
3.get enough rest for muscle recovery.

PM me if u need to ask anything

most people said same like u. but i need a coach. to discipline myself if not, nothing will work.

which location r u in

Tell us ur location,maybe somebody could offer their help to coach you

im in bandar baru bangi... near kajang

Hi, we have similar body. i was 53kg with 176cm before joining gym. the most successful weight i ever hit was 65kg. but now my weight decrease to 61kg. please advice how to break through my bottleneck. my target is 68-70kg. Thanks.

.....

This post has been edited by annoymous1234: Jun 18 2012, 11:16 PM

Here's some cooking tips from a guy who likes to explore a lot on cooking food.

Boiling eggs for a workout

Boiling eggs take 20 minutes. That's my experience if you it to come out clean and nice and you crack open the shell. A good thing you might want to do is to boil it a few hours before you intend to eat it.

I personally wake up in the morning, grab 3 eggs and start boiling them in cold water, leave them on the stove and bath and prepare to go to work. 10 minutes in the shower, 10 minutes dressing up, and the eggs are done.

If you intend to eat in the morning buy don't have time to boil it in the morning too, boiling them before you sleep (say you sleep at 10.30pm) would be a good method. But boil it before you are sleeping. This should be done last. Overnight eggs aren't that good actually, but this helps a little.

Steamed Soy Chicken

As much Chicken as you want
Light Soy Sauce
Dark Soy Sauce
Oyster Sauce
Sesame Seed Oil
Pepper to taste
Bawang Goreng to taste

Marinate all the ingredients above except for Sesame Seed Oil and Pepper and Bawang Goreng. Leave them overnight and when you wake up next morning, sprinkle some Sesame Seed Oil and steam it up. It should take 15 to 20 minutes to be done. When it's done, sprinkle pepper and the bawang goreng. DONE!

Giving some flavor to food with shallots, garlic and ginger

Common Malay recipes would want you to peel shallots / onions / ginger and frying them up before doing the rest of the process. Since we may not have that much prep time due to work and what not, here's what I used to do when I was in Uni.

Grab 2 bawang merah
4 little cloves of garlic.
ginger the size of the garlic.

Now peel those skins off, and get a mortar and pestle and smash them up until it's nicely look a good mixture. Now, whenever you need to make a meal for at most 2 people, grab a teaspoon of the mixture and fry em. Since you will have leftovers, keep in the fridge. The mixture should last for the next 2 to 3 days in the fridge.

color my food!

If you think my Steamed Soy Chicken recipe is quite bland in terms of color (it'll just come out a nice brown soy color in the end), consider having green and red bell peppers in the ready. Once whatever food is done, just go ahead and give a wash, cut them, and spread it on the food. Then, stir it up. It gives a nicer presentation than seeing bland bodybuilding food.

Readying veges for a week

Lifehacker has a good idea. Consider cutting veges in the weekend for a week's duration (practically, i'd do 3 to 4 days since it depends on your mood what vege you want during the days you live in). Prep time takes a while, and this should shave it, while still giving you the nutrients you need. More on that in this link:

http://lifehacker.com/5922608/save-kitchen...es-in-one-batch

That's all I've got for now.

Lets be real: Bodybuilders / Concious weight watchers don't really get a chance to indulge in a snack that is supposed to serve as guilty pleasures.

And baking protein bars does get some eye brows raised (because you don't want to subject protein into heat).

But what if I told you that you can actually make a snack, that is high in protein, doesn't have to be flavorless, and you don't have to even feel guilty about it?

Well, Whey Protein Ice cream is your fix.

http://blog.recipeforfitness.com/2011/07/p...am-recipes.html

The blog gives some good ideas on what kind of flavors you can mix in. No sweeteners too (unless you somehow get a chance to use Stevia / Splenda of all things).

Hard to find Almond Milk? Water is still fine. The reason why Almond Milk is more considered is due to the natural fat qualities that help give an extra boost. So it won't just be proteins, you'll get some nice fats too.

No ice cream maker? Do the trick with the ziplock bag. That works too. Or, order a super cheap ice cream maker that you can shake with. (Well, at least it is cheaper than buying a maker)

I'll see if I've got more tricks and tips to add more color and flavor to food.

Ah oatmeal... I either love you or hate you. But since I'm a horribly picker eater, I have no choice but to consume you (since you also help me lower down my cholesterol level).

If you feel that eating oats with hot water and a pinch of salt would do you good enough, then you're good. But for picky eaters, I have these suggestions for you.

- Peanut Butter and Raisins. What I personally chose was Steffi's Natural Peanut Butter (Based on content, it's just Peanut butter and some additives I think. And price is RM 11 at Cold Storage) and Sunmaid Raisins (During offers, they can be HORRIBLY CHEAP).
- If you can't find Steffi's, Jif is fine too. But I can only vouch for these 2 brands, and nothing else.
- If you still feel a little down and out, or you just want some sugar at times, there's no harm with a TEASPOON (READ: TEASPOON) of evaporated milk. But of course, at times lah.
- Another one I would also do personally is 3 teaspoons of Milo (This is actually based on how many spoonfuls of oat you put into the bowl. I use the Chinese Plastic Soup Spoon for measurement). But Cocoa powder might help you out better (if you like it bitter).
- Want a spike in your routine? Coffee then. But 1 teaspoon for up to 3 spoonfuls. Anything more than taht and you'll be drinking coffee with oats inside.
- You might oppose against this, but I find that if you're not chugging down on a protein shake, having a scoop or 2 of whey into the oats can help too.

And the good thing is that you can keep the items in office so if you're in a rush, at least you can pop open all that stuff and eat it there.