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 [WTA] Mass gainer or Whey?

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Amedion
post Jul 3 2014, 11:49 PM

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From: Klang



QUOTE(kser93 @ Jul 2 2014, 08:12 PM)
Yeah... i just eat whatever i can find around my place because i don't know how to cook...
Thanks for the mass gainer info...
Well for the mass gainer i just put all of it in the shaker and shake it to drink?
*
The calorie tracker is just an estimate. Mostly is over-calculated from what I can see. For example one bowl of noodle = 700 calories. It's only accurate for food that body builder use mostly like chicken breast, egg, milk and so on...

And everyone is different. You are young, active and a hard gainer. If 3k doesn't work for you. Try adding 250 calories into your meal plan and see how it goes after couple of months. Slow progress is better than fast progress. If you gained over 2kgs in a month, you gotta watch your fat %.

Just eat as much as you can throughout the day (avoid deep frying food and sugary drink) to hit your daily protein & fat. Then the rest goes to carb and to reach your calories intake. The mass gainer formula I showed you is very flexible. Stock all those in your kitchen. Let say you've been eating whatever you can get throughout the day and you're lacking of calories & protein. You can drop by at 7-evelen to get HL milk (500cal + 50protein) or 2tbsp Peanut butter + olive oil + whey protein (430cal + 32protein) as supper.

Always remember diet is more important than workout. In your case, calorie intake.
Make research, don't listen to one guy (including me). Tweak any of it to fit you, yourself. If you feel eating more carb gives you strength, do it. If you feel carb makes your stomach bloats, cut it.

Lastly, consistent + patience.. Good luck.. thumbup.gif

TSkser93
post Jul 4 2014, 08:31 PM

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QUOTE(Ngto @ Jul 3 2014, 10:48 PM)
Like I told you previously stick to 3 sets x 10 repetitions for each exercise you do.

Doesn't matter what weight you use , initially use a weight heavy enough so that you just manage to do 3 sets x 10 repetitions. After a few weeks (if you rest and eat properly and recuperate) you will find that you have grown stronger. Then you can increase the weight by a small increment and repeat the 3 sets x 10 repetitions.

Keep on repeating the cycle with heavier weights whenever the exercise become easier,  and your muscles size and body weight will increase. This is called progressive resistance Training.

Remember don't over train with too many sets and too many repetitions or your muscle will break down faster than you can repair them.

Just an example program for you :-

(Use Machines whenever you can. It's safer for beginners).

After performing each set, rest for a minute or two. Then start the next set. Use an appropriate weight for each different exercise that is heavy enough for you to complete in 10 repetitions.

1) Machine  Leg Press or Leg Extension (3 sets x 10 repetitions)
2) Machine Chest Press (3 sets x 10 repetitions)
3) Machine Seated Row or Dumbbell Row (3 sets x 10 repetitions)
4) Machine Lats Pulldown (3 sets x 10 repetitions)
5) Barbell or Dumbbell Biceps Curl  (3 sets x 10 repetitions)
6) Machine Triceps push down (3 sets x 10 repetitions)
7) Machine Shoulder Press (3 sets x 10 repetitions)
8) Abs (Machine or Manual Situps) (3 sets x as many as you can)

This is just the basic for starters to see how well your body respond for the first month or two. Remember to rest one full day and eat your food and suppplements well before hitting the gym again.

e.g Monday, Wed, Fri - Workout
Tue, Thu, Sat, Sun - Rest Days.

Btw, you don't need to join a fancy gym to do your workout. Just look for those Ghetto or shophouse gyms in your area, which is quite cheap. Some gyms just need you to pay a walk in fee (some as low as RM4/- if you are lucky) for a workout session.
*
Thanks for your suggestion !!!
Really appreciate it thumbup.gif thumbup.gif
Well gym nearby around me here the lowest price also rm80 per month i think its okay...
I also hope that there is some gyms that is pay per walk in around me here...
TSkser93
post Jul 4 2014, 08:40 PM

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193 posts

Joined: Aug 2012


QUOTE(Amedion @ Jul 3 2014, 11:49 PM)
The calorie tracker is just an estimate. Mostly is over-calculated from what I can see. For example one bowl of noodle = 700 calories. It's only accurate for food that body builder use mostly like chicken breast, egg, milk and so on...

And everyone is different. You are young, active and a hard gainer. If 3k doesn't work for you. Try adding 250 calories into your meal plan and see how it goes after couple of months. Slow progress is better than fast progress. If you gained over 2kgs in a month, you gotta watch your fat %.

Just eat as much as you can throughout the day (avoid deep frying food and sugary drink) to hit your daily protein & fat. Then the rest goes to carb and to reach your calories intake. The mass gainer formula I showed you is very flexible. Stock all those in your kitchen. Let say you've been eating whatever you can get throughout the day and you're lacking of calories & protein. You can drop by at 7-evelen to get HL milk (500cal + 50protein) or 2tbsp Peanut butter + olive oil + whey protein (430cal + 32protein) as supper.

Always remember diet is more important than workout. In your case, calorie intake.
Make research, don't listen to one guy (including me). Tweak any of it to fit you, yourself. If you feel eating more carb gives you strength, do it. If you feel carb makes your stomach bloats, cut it.

Lastly, consistent + patience.. Good luck..  thumbup.gif
*
Thanks bro!! icon_rolleyes.gif icon_rolleyes.gif
I am changing the meals now...
Since now got pasar ramadhan, there is more foods to let me get it... rclxms.gif rclxms.gif
Well... again thx for your info1 notworthy.gif notworthy.gif
Ngto
post Jul 5 2014, 12:24 PM

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QUOTE(kser93 @ Jul 4 2014, 08:31 PM)
Thanks for your suggestion !!!
Really appreciate it thumbup.gif  thumbup.gif
Well gym nearby around me here the lowest price also rm80 per month i think its okay...
I also hope that there is some gyms that is pay per walk in around me here...
*
Just a word of advise. Take it easy for the first month, don't be too over eager in pushing yourself too hard or you might get injured. This is to enable your muscles and joints to get used to your new exercise regiment.

This post has been edited by Ngto: Jul 5 2014, 12:39 PM
TSkser93
post Jul 5 2014, 08:02 PM

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Joined: Aug 2012


QUOTE(Ngto @ Jul 5 2014, 12:24 PM)
Just a word of advise. Take it easy for the first month, don't be too over eager in pushing yourself too hard or you might get injured. This is to enable your muscles and joints to get used to your new exercise regiment.
*
Before i have go gym for 1-2 month but need to stop because of lazy and assignment...
And now i got the motivation i want to maintain it that why i try to push myself to limit...
As i saw some video someone even do 300 push up a day and the result was awesome...
Just want to keep my motivation to do it.... Currently my muscle able to hold it won't feel shaky like before...
I think won't hurt maybe...
Anyway thanks your advise again... icon_rolleyes.gif

 

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