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Anonymous
/fit/ I'm going to the gym today (will join if I like it) and I was wondering if this is ok for my goal (gaining size/strength - mainly strength).

5 x 7 Bench Press
5 x 7 Concentration/Preacher Curls
5 x 7 Squats
5 x 7 Military Press (the overhead barbell raise, not push ups)
5 x 7 ????

This will all be preceded by a warm up on the treadmill and stretch and we're going to swim and chill in the sauna afterwards.

Pic is me.
>> Anonymous
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Another pic if it helps at all.
>> Anonymous
Go buy "Starting Strength" by Mark Rippetoe. Don't come back here until you're finished with it.
>> Anonymous
>>158221
I think you misunderstand my situation. I didn't start at where I am, Right now I'm 7 kilograms heavier than I was but I've hit a plateau so I need to step it up if I want to keep gaining. Also I look kinda loose, I want a tighter body.

I don't need to start, just continue.
>> Anonymous
I'd put pull ups as the last excercise, otherwise you have nothing for upper back.
>> Anonymous
>>158228
You don't look like you've hit a plateau...you're probably not eating enough. You look ectomorphic...you need at least 5000 calories per day, including 350+ grams of good protein per day.
>> Anonymous
Check this out:

http://www.muscleandstrength.com/articles/advanced-training-techniques.html

I can't vouch for it though
>> Anonymous
You are a black person!
>> Anonymous
>>158230
Thanks, will do since I've recently reached a strength level which allows me to do them as a workout.

>>158236
I'm not sure I could force 5,000 calories down, any ideas what it would entail?

>>158241
I'm reading it right now, thank you.
>> Anonymous
>>158242
I just looked in the mirror. OMG it's true!
>> Anonymous
>>158243
Well, some good boosters for getting the calories in are nuts (eat loads between meals), adding full fat mayonnaise to everything, always having dessert, eat at least 6 meals per day, eat whole eggs. You also need at least 8 pints of water per day, as that is what your body gelatinizes into mucle tissue, as well as needing it for everything else.
>> Anonymous
>>158248
>8 pints of water a day
Is that before or after my 15 fish oil pills?
>> Anonymous
>>158251
Throughout the day. Doesn't hurt to drink more either, just to make sure.

Don't drink more than a litre and a half in one go though, or you could risk killing yourself due to water toxication.
>> Anonymous
>>158253
Are you being serious? 8 pints?
>> Anonymous
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>>158236
>>158236
>>158236

DO NOT LISTEN TO THIS BULLSHIT

5,000 calories a day is more than a typical olympic athlete would eat. And 350 grams of protein? after about 180 the rest is wasted and gets stored as fat

Biggest load of horseshit I've heard in my life
>> Sponge !!5qxfxHYSQxJ
OK LISTEN UP AND LISTEN GOOD
I'M FROM THE INTERNET AND I'VE BEEN HERE A LONG TIME AND I KNOW EXACTLY WHAT YOU'RE GONNA NEED

FIRST OFF WE'RE GONNA NEED TO GET YOU ON A 7000 CALORIE DIET, AND I WANT YOU DOING AT LEAST 5 MILES OF RUNNING PER *HOUR*. THIS WILL MAKE YOUR HEART PUMP BLOOD AROUND YOUR BODY FOR THE NEXT STAGE. I WANT YOU TO DO 500 SETS OF SQUATS, BENCH PRESS AND DEADLIFT AT 110% OF YOUR 1REP MAX. ANYTHING ELSE AND YOU'RE A PUSSY.

DRINK A TANKER FULL OF WATER A DAY (50 GALLONS) OTHERWISE YOUR BODY WILL DEHYDRATE. I'VE HEARD STORIES. DON'T DRINK TAP WATER, YOU MUST FILTER IT BECAUSE THERE ARE SMALL FISH IN TAP WATER THAT BREAK YOUR BABIES.
>> Anonymous
Water solidifying into muscle?

/fit/ wtf is going on in this thread?
>> Sponge !!5qxfxHYSQxJ
>>158281

water turns to ice inside your body and attaches itself to muscle to make you cool
>> Anonymous
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To everyone in this thread.
>> Anonymous
So instead of working out at the gym we should all go lie down in a freezer? Thanks /fit/!
>> Anonymous
>>158285you do that AFTER your 5 THOUSAND calorie diet and your 8 liters of water.
>> Anonymous
>>158286
Ah i get it now, what a pro workout!
>> Anonymous
>>158275

UNEDUCATED DOUBLE SPACENIGGER ALERT

Some olympic athletes consume upwards of 7000 calories per day. Though, yes, the typical person wouldn't need to. However, for weight gain, a guy like me who has a 210lb lean body mass and a BMR or 4000ish calories, a diet of 4600-5000 calories per day is useful.

Also, to build muscle, you need protein. LOTS OF IT YOU FUCKING RETARD. To build, you're looking at about 2.0-2.5g per pound of lean body mass spread throughout the day. In my case, that's 525g / protein per day if I'm looking to put on muscle (I'm not - don't care).

HOWEVER, your body can only absorb so much protein per hour without it getting turned into piss. Therefore, you have to try to not eat more than 40g of protein per hour if you can manage it. That or use slower absorbing proteins like egg protein and casein.

You know NOTHING about nutrition. And nutrition is 90% of getting big, losing weight, or adapting to whatever training schedule you need.

Good supplementation includes glutamines to aid in muscle recovery, branched chain amino acids (BCAA) and creatine to aid with muscle growth (contains essential amino acids), About 4-5g daily of CLA to promote building of lean body mass, and good timed-release multivitamins (2-3 caps per day, 4-6 hours apart).

In other words, shut the fuck up, you epic fail fag slut.
>> Anonymous
>>158282
This is the most ridiculous thing I have ever heard, but I lol'd anyway.
>> Anonymous
>>158288
Hey, fuckwit, noone asked you for nutrition hints. You just spurted them out without knowing the measurements, weight, BMI or whatever of OP.
OP, on the other side wanted to know about exercise, not food. So please, shut the fuck up and improve your reading/comprehension skills.
>> Anonymous
OP if you don't mind, come back and tell us what worked when you find out
>> Anonymous
>>158299

No shit, you bloody cumstain. Notice that they are provided as fucking ratios so that OP can figure them out for his own body if need be. You, lacking a basic understanding of mathematics cannot be expected to do this yourself.

That's OK though. You can feel free to get the fuck out. Perhaps you would be more comfortable climbing a wall of cocks back into your father's ass. Understandable, you fucking failure.
>> Anonymous
Not OP, but I'm build almost exactly the same.

Can you give me an example of a diët in which i would be able to consume about 4 to 5k calories/day?
>> FUCK YOU
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>>158288

210lb lean body mass? I fucking lol'd

Just because you're a fatass and consume 5000+ calories a day, doesn't mean you tell other people too.

And these are OLYMPIC ATHLETES you fucking moron, so joe average just trying to get into shape isn't going to hit anywhere near that number.

Also, let me hit you with some facts. the highest amount anyone would need per pound is 1.5 GRAMS YOU FUCKING RETARD. If you are eating over 500g of protein like you say, you really are just a fatass as all the unused protein gets turn't into fat.

>>You know NOTHING about nutrition. And nutrition is 90% of getting big, losing weight, or adapting to whatever training schedule you need.

It's amazing how you fit all the minerals, vitamins, carbs and fats as only 10% of nutrition. simply amazing

So there you have it. I win, again. Thanks for playing, dumb-nuts
>> Anonymous
>>158311
protip: acting like a fucking dick is a lot more unattractive than not being ripped
>> Anonymous
500g of protein a day will fuck up your liver fast.
>> Anonymous
>>158228
do rippetoes, still. you are still a noob.

i have a 300+ back squat. i am still a noob
>> Anonymous
>>158288
okay but this little bitch doesn't need that till he gets the basics.

that means rippetoes. and milk.

he thinks hes advanced but he isn't, we can tell from his pics. he needs a year or two of lifting under his belt before he really has to change his program
>> Anonymous
>>158288
omg
_maximum_ is 2-2.5 g Protein per __Kg__ bodymass.
then this:
>>creatine to aid with muscle growth (contains essential amino acids),
wtf is this shit? you need creatinephosphate, so your muscle can faster regenerate ATP when under very heavy loads for a short time, e.g. exercise. ->there is your benefit from taking creatinphosphate. its not a fucking amino acid nor does it contain any.
have you EVER read a book about physiology?
>> TripcodesAreForFags !!pHocwYCciNk
>>158213wat