I need your help please.

ElRazur · 13 Mar 2007 at 15:06

Some of you have seen my picture before (please dont bother posting it)

I am of a slim build. Im trying to acheive the following so please advice accordingly.

Stamina

Strenght and body tone

And finally, put on a fair bit of weight. I think i am currently around 10stone and a bit (i am 5'9).

I am lactose intolerant so all those milk shakes drink might be out of the question. It might be good to mention that i hardly eat much - maybe twice a day or sometimes very little portion. Anyway what do you recommend to help acheive my goals as im planning on joining the gym asap.

Thanks.

Styles · 13 Mar 2007 at 15:13

Step 1: EAT MORE!

What is the stamina for? Do you play a sport?

When you say 'Body Tone' I presume you mean you want to look good and not have much fat, i.e. not bloated. You do this by building muscle and then loosing the fat that you WOULD have put on, thus having more muscle than you did and a low bodyfat %. You will need to put on some weight/fat first to build well.

If you're looking to build muscle I would spend some time and serious effort doing this and then work on stamina later. That's the way I do it.

ElRazur · 13 Mar 2007 at 15:22

Thanks. Gonna try and give more info that i htink might help.

I just dont have appetite in the mornings, most things taste like cardboard paper.

I aint into sport but im very active and hyper, I also plan on picking up running and juggling too.

By bodytone, i meant have the natural curse for all the muscles - e.g six packs, chest etc. So how do i go about acheiving this in the right steps?

Styles · 13 Mar 2007 at 15:45

I know exactly how you feel with things tasting like cardboard, years ago I never, ever ate breakfast and never really understood what all the fuss was about. A few years back I started having breakfast and now understand how important it really is. If you're not hungry in the morning, you can have a shake. Now excuse me ignorance regarding lactose intolerance, I simply don't know anything about it. I'll have a shake containing protein (This is my point of confusion? I am unsure whether you could have this?) and oats. This means that after a nights sleep when I've been using all my carb and protein to give my body to energy and materials to repair itself I need to top up in the morning. If you're serious about putting on weight and building some quality muscle you NEED to eat in the morning

That is ideal that you don't do a sport. This means that you can Bulk. By bulk I mean, eat more than you'll use in a day, and lift well. You will add weight, some of this will be muscle, and yes some of this will be fat. This is necessary. You don't want to balloon into a monster but you will need to do this in order to grow.

Would you feel that you would have the time and right attitude towards making sure you get the right amount of Calories, Carbs, Protein & Fats? I won't fool you into thinking it's as easy as going down the gym twice a week, going for a run and lifting half assed. If you're going to go into and really desire the results you have mentioned then you've got exactly the right mind-set.

After you have 'bulked' for a period of time, I would suggest at least 6 months to start with, you can then 'cut'. This means changing your diet, so dropping down on the carbs and adding a little cardio into the measure. With 'cutting' you would be loosing the fat that is covering that lovely muscle you have built. As your bodyfat % drops, you will be able to see more and more of the right 'lines' and begin to show definition. You're not looking to drop to a certain bodyfat %, you're looking to drop to the level that you look good in the mirror and are happy with what you've achieved. I believe you could change your routine to a HIIT routine as Chong has mentioned in a different thread, he is cutting at the moment and mentioned that he is showing some excellent results from combining the two.

So basically you alternate these two cycles. You bulk, you cut, you bulk, you cut and so on.

If you post how often you are looking to go to the gym and if you'll be serious about it, and maybe have a training partner then we'll draw up a routine and help you out

If I've missed something out there just tell me and I'd be happy to help, I've gotten lost in the mess of words that I've just written :eek:

Chong Warrior · 13 Mar 2007 at 16:42

People who are lactose intolerant usually use Whey Isolate without problem. Though it's quite a bit more expensive than Whey Concentrate, it's quite a serious supplement due to the price.