*** The 2013 Gym Rats Thread ***

Bros, my friend has been doing some dem kettle bell workouts, shes eating loads of salad but is she loosing weight?

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How can i explain to her that lifting weights will not make her 'to big'? shes worried about lifting anything more than 5kg :(

(in for her teddies, ill put them in the fb group) D:
 
Kimi said:
Bros, my friend has been doing some dem kettle bell workouts, shes eating loads of salad but is she loosing weight?

987.gif


How can i explain to her that lifting weights will not make her 'to big'? shes worried about lifting anything more than 5kg :(

(in for her teddies, ill put them in the fb group) D:
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No answers till teddies or angus.
 
Hi guys, started gyming in June. Started from the bottom learning all the techniques and different kind of exercise and what they're for. Really enjoying it, still trying to improve my diet, I am kinda skinny so just trying to eat as much as i could meat, chicken, egg and loaf are my main meals lol Also took protein shake for the first month but not anymore.

I kinda notice a difference but nothing major how long does it usually take. I was 66kg, now I am 71. I have been quite consistent tbh, average 4 days a week.

Any recommendations/advice are welcome :D

EDIT: Actually I started in August not June.
 
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66kg to 71 and you can't notice the difference?! Really?

53-60kg for me and everyone I haven't seen in a while mentions the change instantly!
 
That's a pretty rapid increase in weight, if you're still lean then you've done well.

From what you've written it doesn't look like you are definitely nailing your diet. You need to make sure you're getting enough calories and macronutrients, and to do this you really need to count what you consume.
 
icecold said:
That's a pretty rapid increase in weight, if you're still lean then you've done well.

From what you've written it doesn't look like you are definitely nailing your diet. You need to make sure you're getting enough calories and macronutrients, and to do this you really need to count what you consume.
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To be fair, he could have been eating a typical, under nourishing diet and then suddenly started eating properly and training... N00b leg gains can be pretty awesome in those first few months. :eek:

rdb2012: the problem with self appraisal is that you will only really see half your body, and because you have an impression of what you look like, you won't think you notice any difference... The irony being that the muscles that provide a lot of the noob gains are those you can't see or don't pay any attention to (assuming you are exercising properly, rather that just doing curlz).

Then there is also body dysmorphia, but that's another story! Good work, regardless!

As icecold suggests, your diet is probably not as awesome as it could be, so is there anything you think needs help?
 
THanks guys, I def think I could improve my diet, but the problem is I just can't eat much. MAybe I am not used to it, but compared to before I started, i eat a a lot. Sometimes I just force myself.

I think my workout is fine even though, I do think I need to increase the intensity, less breaks ect..

Nevertheless, I am kinda happy overall. Just need to take it to the next level.
 
Coming here now for advice myself. After the initial boost of weight gain, I'm finding it pretty hard to keep the weight coming on, it doesn't help that I have a very very fast metabolism - I've never had to watch what I eat and have never been anything other than a skinny runt (until the gym anyway).

Age: 20
Weight: 9.7st (8st 3 before starting)
Height: 5ft 8.5

I tend to go to the gym a minimum of 3 times a week, usually 4 and split it like so.

Day 1 - Chest & Tris
  • Dumbbell chest press 3x10
  • Dumbbell incline chest press 3x10
  • Dumbbell decline chest press 3x10
  • Dumbbell flyes 3x10
  • Dumbbell incline flyes 3x10
  • Tricep dip machine 3x10
  • Tricep overhead extension 3x10
  • Tricep extension (cable machine - strip set)

Day 2 - Back & Bis
  • Lat pulldown 2x10 close grip, 2x10 wide grip
  • Rows 3x10
  • Reverse cable cross 3x10
  • Low reverse cable cross 3x10
  • Standard curls 3x10
  • Hammer curls 3x10
  • 7xlow curls into 7x high curls into 7x full curls. (barbell - 3x)

Day 3 - Legs & Shoulders
  • Shoulder press 3x10
  • Dumbbell lateral raises 3x10
  • Dumbbell front raises 3x10
  • (MAYBE) dumbbell shoulder press 3x10
  • Shrugs 3x10
  • Upright Barbell Row 3x10
  • Leg extension 3x10
  • Lying down leg curl 3x10
  • Leg press 3x15

I know I'm lacking in the leg department, but I tend to do extra sets anyway. I'm waiting to see someone using the squat rack in my gym and I'll ask them to show me how it's done, then incorporate them into my routine. Until then I don't want to be that idiot who screws his back up in the gym. :(

My diet consists of the following:

Breakfast (10-11am): 3 Weetabix, followed by a protein shake (400kcals) an hour or so later.

Dinner (3pm or so): 2 chicken breasts, rice/chips, vegetables.

7pm I usually have another protein shake at work, once I'm home from work (10pm or so) I usually eat if my mother has made tea. If she hasn't I don't usually eat or I may have another shake. Then BCAAs before bed.

Shall I stick to this diet for rest days, however on work out days maybe stop being so lazy and have another 2 or 1 chicken breasts in a small meal on the night time? I feel I'm not eating enough, but I'm out the house a lot of the day and don't have time to be making meals constantly, which is why I have the protein shakes instead.

Thanks for any help + tips!
 
illuz said:
[*]7xlow curls into 7x high curls into 7x full curls. (barbell - 3x)
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also known as 21s. :)

are you counting kcals? the simple answer to gaining more weight is to eat more food.
cals in vs cals out and all that jazz.

doesnt look like you are eating an awful lot.
 
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duvet77 said:
also known as 21s. :)

are you counting kcals? the simple answer to gaining more weight is to eat more food.
cals in vs cals out and all that jazz.
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Guidance is good! :)

illuz said:
snip!
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Phew! That's a busy routine!

First off, you're not eating enough, as duvet77 points out. I would arguably just eat more of everything.

Secondly, your routine blows my mind. I would suggest you cut the number of exercises in half, overload the muscles concerned with more weight rather than more exercises, and train legs more. A lot more.

And why are you not squatting? Lack of facility to do so? If that's the case, change gym.

Practically speaking, I suspect your muscles just aren't getting the stimulation they need to get bigger and stronger, simply because there are so many exercises you're doing... for instance:


  • Dumbbell chest press 3x10
    [*]Dumbbell incline chest press 3x10 Ditch this.[*]Dumbbell decline chest press 3x10 And this.
    [*]Dumbbell flyes 3x10 And this.
    [*]Dumbbell incline flyes 3x10 And maybe this.
  • Tricep dip machine 3x10 IS this one of those machines that 'helps' you? If so, drop the reps and do them properly. ;)
    [*]Tricep overhead extension 3x10 Ditch this.
    [*]Tricep extension (cable machine - strip set) And this.

There is a certain amount of mileage is supplementary exercises like flys and whatnot, but my personal perspective is to go big with compound lifts and then maybe a supplementary isolation exercise.

Happy to talk you through your routine structure, but there are plenty of other people on this forum who know more about gainzing size than I do.
 
I probably consume more in one meal than you do through the week.. EAT MORE.. don't be scared of food you won't randomly put 10kg and look fat.. it takes time and laziness as long as your extra cals are in a good range you'll put on mass and get bigger! I wouldn't be surprised if you're loosing weight with that diet..
 
mrthingyx said:
Secondly, your routine blows my mind. I would suggest you cut the number of exercises in half, overload the muscles concerned with more weight rather than more exercises, and train legs more. A lot more.

And why are you not squatting? Lack of facility to do so? If that's the case, change gym.

Practically speaking, I suspect your muscles just aren't getting the stimulation they need to get bigger and stronger, simply because there are so many exercises you're doing... for instance:

There is a certain amount of mileage is supplementary exercises like flys and whatnot, but my personal perspective is to go big with compound lifts and then maybe a supplementary isolation exercise.

Happy to talk you through your routine structure, but there are plenty of other people on this forum who know more about gainzing size than I do.
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I'm not squatting as I simply haven't done it before, there are facilities at the gym I just haven't had the balls to ask anyone to show me how yet. I shall definitely ask the next person I see doing them if they can show me first hand how to do them, properly.

I would definitely like to have a better, revised routine if that's alright to ask? On chest & tri day - I would definitely prefer to use the cables and tricep extensions than the dip machine, I feel it way more using the cables.
I want a better chest, hence I put a lot of work into it. I wouldn't want to travel all the way to the gym to simply do 3x10 flat bench chest press. Or can I do may 5x10 chest press? Alternate it each week e.g.:

week 1 - incline 5x10 + flyes 3x10
week 2 - decline 5x10
week 3 - flat 5x10 + flyes 3x10

grudas said:
I probably consume more in one meal than you do through the week.. EAT MORE.. don't be scared of food you won't randomly put 10kg and look fat.. it takes time and laziness as long as your extra cals are in a good range you'll put on mass and get bigger! I wouldn't be surprised if you're loosing weight with that diet..
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It's just finding the time to eat and cook that stops me from eating so much, after doing a simple calorie count I'm hitting 2200 calories a day - I now see this is too little and explains why I haven't been putting weight on and simply maintaining my current weight. I'll definitely start eating more for breakfast, my main meal and have another meal when I get in from work.

I am gaining strength however, I did put my weights up last week to 22kg chest press and would like to attempt 24kg next time as I feel I can do this.

Thanks again guys!
 
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