File :-(, x, )
Ask for help! =D Zebby
Kay guys, I'm here to help.

I had another thread, but forgot to put my email in.
You guys ask me any troubles you've got, you'll probably notice alot of my answers are the same beacuse your problems are similair.
I'll check this as often as possible.

NOTE: I Got NFI bout shit like STI's, acne etc, just building your body, and cutting the fat off it.

tl;dr tell me your physique problems, I'll try to give solutions.

Pic totally related, the cat fucking owns.
>> Anonymous
Stretch marks. How to get rid of, or prevent?
>> Anonymous
>>59047
cocoa butter, healthy rubs after you bathe
>> Anonymous
Can you be well-toned and strong and all around well built when you're starting off totally skinny or is putting on mass a prerequisite to putting on muscle?
>> Anonymous
Don't use the word toned, but you can be defined and muscly if you start skinny, you bulk up to over where you want to be, because of inevitable fat gains, then cut the fat to reveal the muscle =D
>> Anonymous
How do I stop snacking on bad foods during meal times?
>> Anonymous
>>59058
That's pure willpower, just think about the difference to your physique.
>> Anonymous
     File :-(, x)
>>59054
you can, but it requires a lot of hard work, because they only way you are going to 'get toned' is by doing a physically intensive activity for your whole body for the entire day. Look at say the old time coal miners, dudes ate a cup of cooked rice a day and worked back breaking labour in long shifts. Skinny little fuckers, but very toned.

In today's society, unless you are say a brickie, or dig ditches or something, you won't be able to replicate that look- so, what is much easier to do, is to lift for X period of time a week and eat a lot of food, such that your body grows- then you can trim down. And when I say grows, don't picture yourself gaining 20 pounds of fat in 3 months.

ITS FUCKING HAAAAARD TO GAIN BABY.
>> Zebby
What do you mean no one gets "toned"

Toned is the wrong word, first of all, you're just talking about definition, and PLENTY of people get mad defined everytime summer rolls around...

Your advice is retarded, if you want to be muscly and hard, and lean, and defined, it's easy.

If you don't know what you want, fuck off.

If your idea of toned means defined abs, cut arms, striated delts atleast etc, it's easy.

If your idea of toned means like a normal person, but more muscular, not much, just a bit more muscly, but with good definition, it's fucking easy.

If your idea of toned is some magical word with no meaning, as I said earlier, gtfo.
>> Anonymous
>>59080
If I double what I'm eating, but its not the right diet, am I necesarily going to put on weight? Or is the only good way to gain weight to eat a good diet?
>> Anonymous
>>59083
I said a skinny guy cant get muscular or strong without eating more. Are you fucking retarded? "if if if" Your post reads like Mr. Mcstutter trying to order a thai hooker.

He asked if putting on mass is a pre-req. Well he sure as fuck isnt putting cuts into bone and fat, so yeah, he has to gain weight.

I offered the mining alternative, to illustrate a point. You can get definition through repetitive manual labour even with limited food intake- which obviously nobody would do out of choice. Ever heard of farm strong? Repetitive labour builds a base of strength, but only gets you so far.

Going to the gym twice a week and doing curls faggot, falls into an even worse category than repetitive labour, its infrequence low resistance based exercise, and even that is not going to get him anywhere if he is not eating properly. Is it going to help? Sure it will help in the short term because anything is better than sitting 12 hours in front of a computer, but in 4 months he's just gonna look like every other loser in the place, no real strength, shitty bodyfat percentage, stick legs. So fuck off with your presumptions.

I tried to imply that diet plays the most important role in building your body- especially if you are starting at an extreme- underweight or overweight.

Instead of taking time to flame someone in your advice thread, how about you give some advice.
>>59089

It's better for your body in the long term to eat clean, but if you are lifting regularly and eating a lot in terms of volume you will still see results.
>> Anonymous
>>59080
>>59093
Thanks for your advice! The coal miner thing got the message across pretty clear - I don't see myself doing that much labor all day considering I go to a uni in the city. I'll focus on eating more and lifting weights when I get the chance - right now I'm the kind of guy who forgets to eat lunch on the weekend.

Is any kind of weight lifting good weight lifting? I.e. little things like purposely packing my bag heavier so I have to carry more around all day, lifting everyday objects while I'm waiting for stuff?
>> Anonymous
in terms of forgetting to eat, you can just have a log book that you write your meals in, to keep track of how much you're eating daily, and then even just having it near you becomes a constant reminder.

in terms of lifting on your off days (non gym/workout days), if you have some way to do chinups at home that would be great, if not pushups with your backpack on every few hours, squats while holding something heavy are all good for greasing the groove and getting you used exercise.

in terms of gym/major exercise days, a good way to break it down is around the three major lifts which will help you gain mass all over your body:

A- squats 5x5 + assistance exercise 3x8 (eg power clean to push press)
ab work, curls, chins, pistols

B- bench 5x5 + assistance exercise 3x8 (eg bent over row)
ab work

C- deadlift 5x5 + assistance exercise 3x8 (front squat)
ab work, pullups, saxon side bends etc

each day will prob take you 15mins to warm up, 20-30mins to do your major lift, and 15 for your assistance lift, leaving you with time to do ab work or other stuff you want to try out.

if you cant visit a gym 3 days a week, or you cant buy a bar and weights for lifting at home, then there are ways to break a routine down into 2 days and there are lots of routines out there for beginners if you feel you need more guidance.
>> Anonymous
>>59107
Thats very helpful, thank you! In particular I'll definitely try out the logbook idea so I can keep track of what I'm eating and hopefully get an idea of what I'm putting in my body overall. I.e. nutritional data..

As for the exercise stuff - sounds like a good plan, but is going to a gym a necessity? If I had, say, a set of hand weights, or something like that, can I use them for enough exercises to provide a good routine? Or is a gym a real necessity for getting in decent shape? I don't want to be really muscly - just to fill out a shirt and be stronger than I am now. I'm not going for the ripped look, heh.
>> Anonymous
if you just want to do stuff from home I guess you could.

There's challenging exercises you can do with dumbbells, even fairly light ones. Eg: Overhead dumbbell squats; hold two dumbbells overhead, now keeping your chest up and the dumbbells directly over your head and slightly separated (like a V shape) lower yourself down to sit in your chair.

If you keep your chest as big and high as you can throughout the movement, your back will naturally arch and you will have tightness in your core. This works your legs, core- back and abdominals, your arms, shoulders etc. Once you feel strong doing this movement, remove the chair and just squat down as low as you can keeping your chest high- (you reach your flexibility limit when you feel your chest sagging down/inwards).

In terms of adding muscle to your body, people recommend lifting heavy weights because those weights create greater strain/tears in your muscles- which are then repaired to grow larger and stronger than before, as opposed to say just doing bodyweight exercises- where the tear is limited to your bodyweight through the movement, and your muscle grows to a certain point, then strength gives way to stamina.

check out
http://www.rosstraining.com/nevergymless.html
I don't know if a rapidshit exists of it, but I have heard only good things about ross- the forums on his site might be helpful for ideas of the many bodyweight movements you can do at home, and all sorts of stuff in general

also, if you're bored/stuck for ideas of what you can do, maybe adapt some of the exercises on here:
http://www.exrx.net/Lists/Directory.html
for dumbbells/ bodyweight.
>> Anonymous
>>59113
Thanks a ton! With all this info I can get cracking on getting in shape a lot easier.
Thanks very much!
>> Anonymous
>>59049
I stopped believing you could advise anything after you posted this.

YOU CANNOT GET RID OF OR PREVENT STRETCH MARKS.
>> Zebby
That wasn't me, I've been busy playing wc3 =p
>> lolwhatguy
i try to eat 2 cups of rice a day 1 cup of frozen veggies and maby a chocolate bar every 2nd day, i use to go to the gym alot back in the day 2 years ago, and could run upwards of 2 hours. Was thinking id get back into runing(more likely joggin) for a starter of half and hour and slowly prolong this time. I am currently 75kg(sorry metric) and wana hit 65. Iv been eating rice like this for about 4 months cept now iv started making a limit on how much it i do eat. Thanks =]]
>> Anonymous
>>59148
you can't get rid of them, but there are absolutely ways to prevent them

like cocoa butter.
there would probably be many more stretch marks in this world if not for cocoa butter
>> Anonymous
     File :-(, x)
question: I've been working on my abs for a while and have been developing noticeable muscle definition. however I still have some flab over a certain area and I've been noticing part of my ab hasn't really gained much noticeable muscle definition.

for abs I usually do crunches, assisted pull-ups and those raised leg ups (where you suspend yourself and raise your legs to your chest or keep your legs straight and lift them).

pic related - OK = noticed muscle change, wtf? = wtf?
>> Anonymous
>>60038

I'm gonna be a bit controversial here and say you CAN spot reduce by strength targeting that area- grab a 5lb medicine ball and a buddy, lie down on the ground- get him to smack you with it in that area as you come up during a crunch.

In terms of tightness/firming- its genetic, maybe you will never get rid of that little pocket of fat, maybe you need to get on some running.