Hi, I'm a very fat person who wanted to gain mass muscles... There are too many confusing advise throughout Google search so wanted to try my luck to see if there's anyone experience this before... My main goal is to be muscular, so should I start with dieting products, or mass gaining products? Already started gym for around half years... Dropped 12kgs but muscles wasn't so visible, so wanted to try out some supplements as I'm not really satisfied with my progress... Thx in advanced guys...

how u dropped 12 kgs?>

if u share will be useful

Erm, that I dunno how to give advice as I'm not using any personal trainer and I'm not pro at it either... But I workout 2-3 times a week in gym and play a little with my dumbbells at home... The weights drops just like that... Haha... Btw, still very fat now... Current 98kgs, previous 110kgs...

This post has been edited by k3v_84: Mar 23 2014, 04:13 PM

ur previous weight and current weight, body fat % and height?
I'm not expert but i believe these thing are needed for advice from those bodybuilder here

This post has been edited by TheEvilMan: Mar 23 2014, 04:13 PM

owhh 2-3 times only a week? what type of workout? how many hours a day? how about ur food taking?

Current weigh 98kgs, previous 110kgs... Height 172cms but no idea my fat % as I'm just visiting local gym... No machine to check...

Mostly is weight training, occasionally treadmills and cycling machine coz one of the gym I go these 2 machines got problem 1... Workout time is more or less 2hours per session... You're on losing weight plan?

yeahh

how about your food diet?

Erm, food I just adjust a little... But I do stocks some green apples and soya bean drinks for my snack and supper( previous I eat junk foods a lot). B/fast and dinner avoid rice... That's all... A proper diet plan is too hard for me coz I'm a foods lover, haha... :haha:

You must know how much calories you're consuming. Google TDEE and from there fill in your information.

Firstly, kudos on losing 12 kgs!

It depends on what sort of physique you want in the end. If you wish a slim/average one with muscle tone, you could probably continue with just cardio and moderately light weights and that's what you will eventually get. On the other hand if you want bigger muscles, you need to progressively increase the weight that you lift. If you don't have a trainer or spotting buddy use machines to be safer.

I think it comes down to the food you consume. Try to slowly switch to a cleaner diet. Muscles are are baked in the kitchen

I am wanting bigger muscles... I am confused coz some said that I will need to slim down 1st before I can start my muscles gain, and some just ask me to keep on building muscles... Therefore, I dunno what kind of supplement I should take now as I am not satisfied with my current muscles progress...

With your current stats, I'll say fix your diet first. Read up on nutrition and diet. Then only worry about workout.

This is what happen to most ppl who dun see result after months to years, if u plan to do a half ass diet plan it also means ur result will only be half ass, either I discipline urself or it will take longe ot forever to show result.

You mean doing mass gain need follow diet plan too? And I thought diet is just for slimming down...

if u dun cut lose ur body fat, yes u may have tons of muscle but all covered in fat
simplest explanation would be, looking at pork loin and beef loin, u can compare their texture, both animals are full of muscle but u can see the different between both structures due to the distribution of fat layer around them

This post has been edited by TheEvilMan: Mar 24 2014, 11:19 AM

Correct me if I'm wrong, but what is your goal?

You want to cut to a slimmer figure, or bulk to become bigger than you are currently at?

i read about a few technique on muscle gain, I only remember 2 noticeable one tho:
1) cut/gain : when u cut calories to deficit level while stuff lots of protein to sustain the muscle, popular among ppl these day
2) dirty gain: u stuff any food with high protein, disregard of fat and calories, just to bulk while remaining the fat, something similar to sumo's diet

Depends, I read some saying it's not feasible to cut and gain at the same time. Most prefer 3 months bulk and 3 months cut. Most akin to number 2.

Thx for the input... So, conclusion is cut down then only bulk up? So I'll start with diet supplements and foods 1st?

eat clean 1st. i think u need to reduce ur fat % 1st before proceed to build mass muscles. if not the muscles if invisible because of fat layers.

How long u took for 12 kg? 6month?

Yups...

do a cut&gain method? have enough protein while keeping calories low?

Don't know how to calculate, but already googled for high protein low calories foods... Try to stick on those and see how la... Btw, have bought Lipo-6 diet supplement...

You should not bulk at high bodyfat levels. Insulin sensitivity is an issue. Surplus will go more to fat storage than muscle gain. Buying fat burners is a terrible mistake. It's for very lean people who want to shred down even lower. Count your calories. You will ne resistant to fat burners after using it a while. Diet is 80%.

Too slow. He should be aiming for 0.5-1kg a week.

wow..i can diet i think its easy but i easily give up..no motivation.. took a long time summore..
the longest was 2month ..can see difference but i give up and gain more.. what motivates you to keep lose weight?

Oh, y never posted out earlier before I bought my supplement... So u mean is better to balance my diet without using the supplement? Btw, yea the progress slow is coz I'm targeting at muscle gain, never really focus at diet...

Not my problem if you're too gullible to believe in fat burners.

You SHOULD workout with weights, but you also should NOT attempt bulking because your bodyfat levels are too high. Period.

I'm not a strong willed person either, I'm wondering also how I can continue for so long... Haha... Maybe coz my timetable turned upside down... Now I work night shift so after work nothing to do just go gym lor... Coz all friends are working at that time...

Oh ok, so I just continue with my gym routine shud be ok? And continue with lightweight training? Coz the gym I frequent visit the cardio machines are all abit faulty so most of my time there I just do weight training...

Lol. Lightweight training is crap. Go heavy with good form. My workouts on my usual routine is less than 45 mins and I don't do cardio. Spending more than an hour in the gym for beginners is a waste of time.

And now I'm confused... Isn't u just said don't bulk up if fats % is high? So I still do heavy training?

Go do research. I'm not spoon feeding.

lift and train heavy can lose weight or gain muscles or maybe both together. it is about your diet. count your calories, know your TDEE. it is very simple concept. go do the research. plenty of stickies for you to read at this section.


me and darklight have more hectic timetable and schedule. i had to work 7.30am until 10.30pm daily (also sat & sun). but i still manage to hit gym 3~4times per week. it is just 45min in gym a day. no difficult right?

get your discipline. you can take pic of yourself weekly. look back when you feel demotivated, see the result, you know you had go so far, why should stop while result is rewarding? get my point?

^ yeap basically eat less plus more workout, metabolism wise easy mathematics take less calorie burn more calorie, do it everyday, and if everyday ur calorie value is in deficit ur are on your way to a thinner you. in theory easy, but the discipline needed is military like, make it a habit and soon u'll be addicted at the same thing you hate starting out.

Sigh. I work rotating shift jobs, I sometime work morning for 2 days then 3 night shifts. I still hit the gym 5-6 times a week. If you're not motivated or have the effort to do yourself better, then don't waste other's effort to give you advice.

Sigh ~ so many ppl didn't read my last post carefully... I said after work I go to gym ler my dear bros... Haha... Not sure I will love dieting, but for sure I am for for workout... Even on no gym day also, will spend 30mins-1hour working out with my dumbbells... Anyway, looking at Muay Thai training as well ...

1.To calculate calories, use a food diary, so far myfitnesspal.com serves me well.

Just wondering since u never stat that whether u wanna cut down body fat or reduce weight
so ur goal is actually this


or this?

Thx for helping out and the attachment bro... Preferable 1st pict, but either 1 also ok... As long as not like power lifter which has fat body la... Haha...

1) You do not have specific goal
2) You do not have a specific eating plan
3) You might not have a planned workout plan

If you do not have 1, how are you going to plan 2? If you do not have 2, how are you going to plan 3?

Eating plan is important in the sense that when you did something wrong/ not so effective, you know which to part to tweak. Either carbs too high or protein too low. Eating plan includes what to eat at what time.

Do some research and it will help alot. You cannot achieve specific results when you do not have specific way.

Hello, back again... Anyone have any proper diet plan to follow? Coz I'm not smart to do calories counting... Have tried avoiding fried foods and sweet drinks but just get slight result... Just drop 2kgs from date of post started... I'm still keeping my workout, so hope can get fast result as I plan to shred till 85kgs by July... Or any links to follow? I eat outside everyday coz no one cooking... And my eating time is 2am, 7am, and 12noon... Thx...

First totally cut anything with sugar and carps.

Second if you are losing weight when you are doing it wrong. If you gain muscle you should maintain your weight.

Breakfast eat normal

Lunch eat normal

For dinner should be latest by 7pm and light. Sleep early if you are on healthy diet 3 to 4 hours of sleep is sufficient if you wake up still sleepy then you are doing it all wrong

Drink alot of water and if when your body is repairing at you are eating at 2am those food will store converted to fat

This post has been edited by Velocity: Apr 13 2014, 04:38 PM

My eating time is coz working time is 2am till 11am...
At 1st was thinking to gain more muscles, but think my fat level was too high for muscle to be visible...
So now, try to cut down more weight 1st as I wanted better appearance by July... Guess it's too tight for building mass muscles?

You must get your body clock right. The body have the time it repairs, if you mess it all up when it suppose to repair you eat when it's suppose to burn you end up sleeping = fat

What can I do if that is my working time? Haiz...

Just go to the gym , start lifting. Don;t worry about cutting or whatnot. Eat this way - lots of protein and lots of HEALTHY fats- Eat lots of healty fats - stuff like avodacoes, coconut oil, olive oil, butter. THis aid in your male hormone production and helps in recovery. For carbs, since you're aldy overweight, you dont have to worry about it.

The important things is to get enough protein for muscle repairs and synthesis (abt 1g per pound of lean body mass), and the healty fat above. It's the carbs that make u fat.

Keep eating healthy and lifting. Overtime, you muscle mass with increase. As your muscle mass increases, your metabolism increases, turning you into a fat burning maschine even if you're doing nothing sitting at ur desk.

You just have to be patient and just go do it.

Healthy way avoid all those protein in take those things can cause you a bomb and if you careful lifting weights do it wrongly can hurt you more

i LOL'd

It's a proven strategy and it works. I lost 38kg in 1month.

That just a tip of the aisberg

This post has been edited by Velocity: Apr 14 2014, 09:31 AM

It's, ok... Thx to all with intention to help... Nothing is funny...

38kg in 4 weeks?

Bro, ya just lost a lot of gains yo

either it's wrongly stated, or it's very unhealthy, anything exceeding 1-1.5kg a week is not good for ur organs

I would want to share what I had been through previously. When I look back, it is a MISTAKE and I would like to warn whoever who wants to 'loose weight' not to do what I did.

I was FAT. 90kg, 166cm height, BF unknown. I was so fat that I need to wear 36" pants with a solid beer belly. Binge eating is my hobby regardless of time.

One day I decided to go on 'diet'. With no research and equiped with the weight lost 'knowledge' I had 'gathered' from years of listening to aunties from pasar and some TV ads, So, I started out one fine morning.

I run 6 days a week. 30 minutes every session exclude stretching, warm up, cool down.

This is what I eat everyday like clockwork:-

Breakfast - 130g of oat, 2 oranges, 1 apple, 2 eggs
Lunch - 100g of chicken breasts kosong and/ or 200g vege kosong
Dinner - 100g Vege kosong and/ or apple

Result? I 'lost' 19kg in 9 weeks. Physique looked much smaller and I was happy for a while. I am able to look at myself again when I sit on the toilet bowl. I was boasting to my friends about how my determination brought me to this level. This feels like the biggest looser Asia winner.

BUT...deep down I know I did it wrong by the end of week 9. I knew it all the while but I was too stubborn to do anything because I am seeing 'results'. I was not listening to my body. I ignored the signal of being energy-less, tired, not alert and sleepy all the time. At that time I did not know what is wrong. I thought I made a mistake because I did not carry enough weight to build muscles. So I joined gym.

Only by then I started to learn how to do calorie counting, macros, etc. To my horror, what I eat at that time of loosing weight is 1000kcal - 1200kcal. Defecit overload. And look at the protein I consume. So low. I can feel that my strength decreases from the first session of gym. Most probably muscle being eaten up because of the caloric deficit. Less muscle means lower metabolisme, which also means you will get fat if you eat normal again.

I revamped whatever 'eating plan' I am in. 3 month in gym and I am still changing my eating plan constantly if I see it not right. Definitely much much higher protein, carbs still eat, fat still eat. I am much happier with my body now. More alert, less tiredness. Looks better with the beginner's muscle gain, 4 packs showed a little.

What I am trying to say is don't go diet mautz. It gives you a quick fix but hampers you in the long run. I am glad that I 'loose weight' because this is the motivation for me to go build muscles. However, if you let me rewind time and do it again, I would not have done what I did.

Terrible.

I can lose 50kg per month. Strategy? I eat an apple per day. So you think this is better now? Lol

hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm 38 KILOSSSSSSS!!! WTFFFFFFF!!!!!!

apple and coffee diet ala' Christian bale's machinist regiment , you'll be walking skeleton bro.

exactly..