gain muscle
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dinesh kumar
Aug 6, 2009, 9:21:28 AM8/6/09
to biglee...@googlegroups.com
hi dis is dinesh from chennai,i want 2 know about creatine and how to use it,currently usin pro-3 wec.i am 65 kgs,some wat built,studying 3rd year,i want to build muscle heavily,giv some tips and i want to build my thighs,giv some suggestions to build my thighs easily.
biglee
Aug 7, 2009, 12:24:45 AM8/7/09
to Biglee Murali
Hi dinesh,
Welcome to the group :)
Creatine s a wonderful supplement.
All you need to do is take 3g pre workout with some skim milk and pro
3.
And in post workout take 3 g of creatine with pro 3 and some fruit
juice(like grape, pappaya etc)
Try to consume good quality protein in all your meals
Cheers,
http://biglee-murali.blogspot.com
Welcome to the group :)
Creatine s a wonderful supplement.
All you need to do is take 3g pre workout with some skim milk and pro
3.
And in post workout take 3 g of creatine with pro 3 and some fruit
juice(like grape, pappaya etc)
Try to consume good quality protein in all your meals
Cheers,
http://biglee-murali.blogspot.com
ujwal harrithas
Aug 7, 2009, 2:44:05 PM8/7/09
to biglee...@googlegroups.com
Dear Sir,
--
Regards,
Ujwal Sandeep
#1844, Railway Parallel Road,
Near Ramesh Babu Circle,
RPC Layout,
Vijayanagar,
Bangalore- 560 040.
Guide me/ Correct me.
MY GOAL: To build huge muscles, especially upper body.
I am 27 yrs old, 6.1 height, Weighing 95 kilos.
I have a bit of fat in the mid section like indian normal males.
I have been hitting the gym since i was 18yrs old but not consistently due to many reasons like bad guaidance, negligence, similar partners etc.
But now i have overcome all those things and now i need a right guidance as far as the workouts and diets are concerned.
Am working out since 2 months now with Whey protein servings 22gms per day.
My workout is as follows......
Monday.......... Chest/Biceps.
Tuesday .........Shoulder/Thighs
Wednesday.....Back/Triceps
Thursday ........Biceps/Chest
Friday..............Thighs/Shoulder
Saturday........ Triceps/Back.
The first part of the exercise each day has 3 exercises and the second has 2 exercises.
So Moday Tuesday and Wed.........Chest , Shoulder and Back is targetted more
And Thursday, Friday and Saturday....... Biceps, Thighs and Triceps are targetted more.
Diet is as follows....
Morning : I will have 5 egg whites along with 4 slices of bread ( or two chapathis ) and 1 cup of milk.
Afternoon : 1 cup of rice with sambar ( with negligible oil and No coconut)
Evening before gym: 4 Egg whites with 1 Cup of Milk.
After Gym: 22g of Whey protein serving with Fruit juice (with sugar)
Night : Chapati with some dhal. (with negligible oil).
Now i am planning to start Cardios on my thread mill as well.
(Now please let me know one more thing.
I have many times worked out in the gym for more than 3 to 4 months.... But in the beginning ...that is in the first month i would find lot of pumping in my arms and shoulders but that was during my much younger days, now am 27 and now its not getting pumped as much as it did about 6 to 7 years ago in the first month. )
Also please tell me regarding any changes in the pattern of the workout, no of repetations, intensity , diet etc.
I am 27 yrs old, 6.1 height, Weighing 95 kilos.
I have a bit of fat in the mid section like indian normal males.
I have been hitting the gym since i was 18yrs old but not consistently due to many reasons like bad guaidance, negligence, similar partners etc.
But now i have overcome all those things and now i need a right guidance as far as the workouts and diets are concerned.
Am working out since 2 months now with Whey protein servings 22gms per day.
My workout is as follows......
Monday.......... Chest/Biceps.
Tuesday .........Shoulder/Thighs
Wednesday.....Back/Triceps
Thursday ........Biceps/Chest
Friday..............Thighs/Shoulder
Saturday........ Triceps/Back.
The first part of the exercise each day has 3 exercises and the second has 2 exercises.
So Moday Tuesday and Wed.........Chest , Shoulder and Back is targetted more
And Thursday, Friday and Saturday....... Biceps, Thighs and Triceps are targetted more.
Diet is as follows....
Morning : I will have 5 egg whites along with 4 slices of bread ( or two chapathis ) and 1 cup of milk.
Afternoon : 1 cup of rice with sambar ( with negligible oil and No coconut)
Evening before gym: 4 Egg whites with 1 Cup of Milk.
After Gym: 22g of Whey protein serving with Fruit juice (with sugar)
Night : Chapati with some dhal. (with negligible oil).
Now i am planning to start Cardios on my thread mill as well.
(Now please let me know one more thing.
I have many times worked out in the gym for more than 3 to 4 months.... But in the beginning ...that is in the first month i would find lot of pumping in my arms and shoulders but that was during my much younger days, now am 27 and now its not getting pumped as much as it did about 6 to 7 years ago in the first month. )
Also please tell me regarding any changes in the pattern of the workout, no of repetations, intensity , diet etc.
2009/8/7 biglee <muralivi...@gmail.com>
--
Regards,
Ujwal Sandeep
#1844, Railway Parallel Road,
Near Ramesh Babu Circle,
RPC Layout,
Vijayanagar,
Bangalore- 560 040.
biglee
Aug 9, 2009, 2:01:18 AM8/9/09
to Biglee Murali
Ujwal,
Here are my reviews on workout and diet. And before that never blame
anyone for your results bro, cos what ever you are - you accepted your
previous coach's view and that is the reason why you followed it rite?
Enough of advises and here are my views...
You are not giving enough rest for muscles to recover and you overlap
many muscles - For example on chest day you hit a lot of front
shoulders and on the very next day you train shoulders.. When your
workouts overlap your body goes into havoc and you wont progress. When
you dont build muscle you are not burning fat too...
so here is a good split for you
Mon , Thu - chest, shoulder, triceps
Tue, Fri - Leg, back, bi
On non training days do 45 mins of cardio and follow it by 15 mins of
abs workout.(3-4 exercises in high rep)
Do 2 exercise for each bodypart. One heavy exercise in 6-10 rep range
for 5 sets and another exercise for pump(3-5 sets based on your day)
Regardin diet - you need more protein and meals
Meal 1 - i cup oats with 6 egg whites and 1/2 cup of milk
meal 2 - hand full of almonds with a lime juice(without sugar)
meal 3 - small cup of rice, veggies, 6egg white
Meal 4 - an hour before workout on weight training days - 4 slice of
bread with a glass of milk (on cardio days just 2 glasses of milk)
Meal 5 - protein shake(get on good whey protein supp to have
immediately after workout)
Meal 6 - 1 cup veggies, 1/2 cup dal, 4 egg whites
Al the best bro
You need at least 3-4 months to get great results
As days progress, try to increase your protein and drop little carbs
Cheers,
http://biglee-murali.blogspot.com
> Guide me/ Correct me. *MY GOAL: To build huge muscles, especially upper
> body. *
> 2009/8/7 biglee <muralivijayaku...@gmail.com>
Here are my reviews on workout and diet. And before that never blame
anyone for your results bro, cos what ever you are - you accepted your
previous coach's view and that is the reason why you followed it rite?
Enough of advises and here are my views...
You are not giving enough rest for muscles to recover and you overlap
many muscles - For example on chest day you hit a lot of front
shoulders and on the very next day you train shoulders.. When your
workouts overlap your body goes into havoc and you wont progress. When
you dont build muscle you are not burning fat too...
so here is a good split for you
Mon , Thu - chest, shoulder, triceps
Tue, Fri - Leg, back, bi
On non training days do 45 mins of cardio and follow it by 15 mins of
abs workout.(3-4 exercises in high rep)
Do 2 exercise for each bodypart. One heavy exercise in 6-10 rep range
for 5 sets and another exercise for pump(3-5 sets based on your day)
Regardin diet - you need more protein and meals
Meal 1 - i cup oats with 6 egg whites and 1/2 cup of milk
meal 2 - hand full of almonds with a lime juice(without sugar)
meal 3 - small cup of rice, veggies, 6egg white
Meal 4 - an hour before workout on weight training days - 4 slice of
bread with a glass of milk (on cardio days just 2 glasses of milk)
Meal 5 - protein shake(get on good whey protein supp to have
immediately after workout)
Meal 6 - 1 cup veggies, 1/2 cup dal, 4 egg whites
Al the best bro
You need at least 3-4 months to get great results
As days progress, try to increase your protein and drop little carbs
Cheers,
http://biglee-murali.blogspot.com
> Guide me/ Correct me. *MY GOAL: To build huge muscles, especially upper
> body. *
biglee
Aug 9, 2009, 2:01:59 AM8/9/09
to Biglee Murali
http://biglee-murali.blogspot.com
> Dear Sir,
> Guide me/ Correct me. *MY GOAL: To build huge muscles, especially upper
> body. *
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