Hmm ya I've read articles on websites about bodybuilding etc..
A question here, any idea how to train our shoulder to be wider?

Trying my best now hehe.. I do consume half boiled egg(not very often), milk, banana, more plain breads now.. trying to get more nutrients that my body needs.

Eat more ! I used to be thin (yes, very thin) when i was in primary school. Now, I eat a small portion of food in a meal but i eat around 5-6 meals a day. I think it's because i have high metabolism. I cannot eat much but i will be hungry in a few hours after the last meal.

BUT i have one question though. I tend to eat a lot at night. I don't know why

This post has been edited by ItsMyUsername: May 19 2011, 11:35 PM

try deadlift it affects ur upper body n lower body area...but of coz bfore doing so,u nid to gain strength both ur lower n upper body 1st...


barbell is quite heavy for first timers...

besides that,u can do it by using dumbell also..

Refer to this link for shoulder workout. Shoulder
I don't know how those pro do but I least I got something in my head when I was hitting gym and it does give effect to me.
I give focus on Anterior Deltoid, Lateral Deltoid and Posterior Deltoid part.

This post has been edited by wts6819: May 20 2011, 09:15 AM

hi,

i dont know if this is much of a help.

my brother is also in the same situation as you do. he's slightly taller than you are, think he's close to 180cm tall and his weight is around 53 kilos. just like you, he has high metabolism rate and he eats alot. no matter how much he eats, he will never grow fat, not even fats around his tummy

till 1-2 yrs back, he started to care more on how he looks and such. started taking protein drinks, proper diet and he started workout. he didnt go to gyms, just do some weights, pushups, sit ups n such at home.

and it actually shows. he's still thin but he looked slightly buffed. least, he doesnt look like skeleton, like before.

am not sure if this works for everyone. perhaps, you can follow suit, and who knows..might work for you too

Hi to all bros out there.
Was wondering can you guys give me an idea of what diet and nutritions I should take to gain weight.

At 179cm on 52kgs.
Usually I eat 2(lunch&dinner) or sometimes 3(bfast,lunch,dinner) meals.
I often skipped breakfast, I think maybe insufficient food intake also a main cause I cant put on weight.

However, now I'm trying to revamp myself so I would need some help especially on ;
1)Recommended food intakes and how many servings per day.
2)Any protein/nutrition shake I should take.

*Posted this as well on stickies but afraid not noticed so try posting here too*

52KG with 179CM is kinda underweight.

1. Don't ever skip breakfast.
2. Take 5-6 meal per day.
3. Only take healthy food.
4. Discipline & motivation.
5. Don't forget to workout else it will produce fat at belly.
6. Only take supplement once you already tune up your nutrition correctly.
7. Read stickies always.

Hope this will help you.

same =(

Just to update my workout schedule with you guys and also to seek for advise from experienced people..

I just went to the 11st gym workout today and hmm everything goes fine.. I scheduled myself to hit the gym 2 times per week and each workout I'll spend 100 minutes averagely..

Now my weight is 52.8kg, which has increased around 4kg+ since the first time I entered the gym..

I Google-ed and had some basic understanding on what is mass gainer and whey protein..

Mass gainer is supplement that gives high calories that comes mainly from carbohydrate and fat, can be said as a replacement of food/ additional "fast meal" to gain calories needed for body growth..

Whey protein is something that has high protein, but very less carbo and fat only?

What I want to ask now is, if my desire is to grow meats -> more muscle -> strong and bigger(by hitting the gym), what should I take?

I heard people said that mass gainer isn't worth to take because the calories can be simply obtained by eating more in meals..

But then how about protein? What does it really do? Does it help with what I want?

This post has been edited by BATMAN99: Jun 10 2011, 08:19 PM

You're doing good. Why not continue it first until your growth is start to slow down?
btw, I prefer whey protein.

I guess I'd go for whey protein too, mass gainer is a lot moreeeee expensive and I don't think I can't afford it..
Btw, I heard some of my friends say that eating those supplements do help but, once you stop eating them your muscles will not be as good looking as before..
Is that true? But will I still able to maintain my body shape if I continue to hit the gym regularly even I stopped eating supplements?

Hi there friend.

I'm 178cm and 58kg.

I think you should eat more and do pushups.

Don't just eat and do nothing because that will only give you more tummy.

yup I started to do pushup at home since last week..
i do 3 times each day, each time around 50 pushup..

becareful not to over do it.

it might hurt your kidneys !

Pushups can hurt the kidneys??

would like to know more!
btw can we consume smaller size of serving instead of the recommended serving labelled on the nutrition fact of a mass gainer?
for example, i consume 1 scoop instead of 2 scoops each time..
because, protein gain from 1 scoop of mass gainer is very close to per serving of whey protein.. somemore mass gainer gives more calories that might help more in building muscle/ weight..

can i do so??

I can say that I used to be on the same boat as you, Four months ago I was 174cm tall and 51 kg in weight. So I started going to the gym, took Serious Mass, increase my food intake, and I'm now 60kg. But based on my experience, don't be fooled by your fast gain early on. I gained 3kg in just 2 weeks of going to the gym, but over time, the gain will get slower and slower. So I suggest you to measure your chest, bicep, stomach and tight maybe twice a month to check your progress because I think that method will give you a more accurate data of your growth.

I also take 2 scoops of protein a day and its better taking 1 scoop at a time because our body can only absorb 25gm of protein per meal. Anymore than that it will just be wasted by our body.

This post has been edited by cobray: Jun 13 2011, 03:56 PM

where do you get the facts bro?

From my gym trainer and my lectures. So I think that their facts have weights behind them. They said if you want to consume lots of protein make sure to space out each meal for about 2 hours.



This post has been edited by cobray: Jun 13 2011, 06:17 PM

hmm then what's the point of taking mass gainer which will give u around 50g protein each serving?
even though mass gainer also gives lots of calorie besides protein, but won't it be a wastage since half of the protein it gives won't able to be absorbed by our body?