Well.. a little about me. I do lots of reading on nutrition (work in that field even selling organics and so forth) end exercising, and I'm a subscriber to Men's Health, GNC member, etc. About 5'11 or so and my weight jumps between 150-165. I haven't worked out in over 3 years and even then it was brief (off and on for a year and a half).

I want to gain weight and size but in a healthy way. However, I do not want to look like that scrawny geek who decided to go lift weights one day. (exactly what I am lol). I would like my face to fill out, so I've not even worried about cardio. Lately I've been wanting to put my body back into check so I can do more with my son when he's older and into sports possibly. I have important areas I need to work on like hiding clavicals, filling out my face, abs/obliques, and would like to work out my legs and back. I know I pretty much named everything lol.

Problem is when I do workout I lose fat weight and gain muscle weight which does nothing for filling in my face and so forth. I'm not sure if I could use Weight Gainer (pretty much a massive amount of calories, carbs, potassium.. 1,800 calories per serving) and work out and achieve the look I want. Going for the Ryan Reynolds look I guess you could say.

I'd like to get started asap and hopefully see minor results by summer/mid-summer. Really unhappy and non confident about how I look now and don't even like to take my shirt off around others. Lol..

Here's how I looked roughly.. a year ago I guess it's been?
http://c2.ac-images.myspacecdn.com/i...d59cc9f7b1.jpg

Why not try whey powder instead of weight gainer. The whey powder has about 26gm protein in one scoop or 52gm in 2 scoops. My son looks like "road kill" with a lean look and since he's been taking the whey powder with milk his face has filled out and his shoulders and arms look much better. He's 5'9" and weighs in at around 135 lbs soaking wet. Now he looks like he's normal. Just remember to use the whey powder as a supplement and not for a food only source.

I use whey already.. and plan to start using casein protein as well. I always take it with whole milk and sometimes even an actual milkshake. I usually use whey and creatine and it helps a little but I'd like a little more fill. However, I am worried about completely covering my 6 pack when I get it back. I need to figure out a way to target areas for muscle and others for fat. I know this is probably impossible, but I got to do something. Like I said.. think Ryan Reynolds lol..

Lift weights.

Lift heavy weights at a high intensity. To get bigger muscles, you have to exercise them hard enough to cause small amounts of damage, called micro-tears. The body repairs these by making the muscle slightly bigger, so it can cope with the stress of whatever you did to it.

Taking whey on its own will do nothing except add calories to your diet. Taking whey after you've lifted heavy weights to failure will give your body exactly the building blocks it needs to rebuild your muscles bigger and stronger.

To get technical, try doing compound lifts like squat, bench press and deadlift for 3 sets of 8 reps at 80% of 1rm. NASA spent over a million determining this was the most effective workout routine.

What's wrong with the way you look? There's nothing wrong with you!

Remember that many of these products are metabolized by your liver and that over use of some, or combinations of others can cause kidney damage.

Wow.. never knew NASA had done anything with weight lifting lol.. I know I can gain by lifting, but I was worried that I'd work off excess body fat and thin out.. lol.. However, high intensity training one week and then lessening it the next, or bi-weekly even, should be able to give both results.. good idea!

I don't know.. That picture was a year ago even.. I look worse now.. I'm just tired of being that scrawny kid.. I should have never stopped working out to begin with..

Yeah.. I've heard that about the creatine has to be cycled.. I've only taken one thing that I know for a fact trashed my liver. It was a pro-hormone I bought that was banned from being sold.. I knew after being almost drunk after 2-3 beers.. lol.. Needless to say, I never touched anything like it since..

Thanks for the replies all!!

NASA were determined to find the exercise routine that would give the greatest return in terms of strength and bone density for the time and effort involved.

Seriously, the only way to fill out is to lift heavy weights. You have to push beyond your comfort zone, and stress your muscles, so they get bigger to compensate. Try lifting three times a week.

It's a bit simplified, but lifting weights will build muscle, and cardio will burn fat. To bulk, you need to eat more calories than you burn, to lose fat, you need to burn more calories than you eat.

Creatine has a huge amount of research to show that it's an effective supplement, for those who respond. About 20% of users don't respond, but it doesn't do them any damage. It's a natural part of food. Go for basic creatine monohydrate, it's just as good as the fancy ones, and a faction of the price. Take it in your post workout shake for maximum uptake.

Do NOT mess about with hormones or pro-hormones. Good food, heavy lifting and enough sleep will keep your own hormones in tip top shape.

Quote:

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Originally Posted by Eileen G

Creatine has a huge amount of research to show that it's an effective supplement, for those who respond. About 20% of users don't respond, but it doesn't do them any damage. It's a natural part of food. Go for basic creatine monohydrate, it's just as good as the fancy ones, and a faction of the price. Take it in your post workout shake for maximum uptake.

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I slightly have to differ here. I think this is where we need to add our disclaimer. Many people think that they can bulk up by drinking these protein shakes in bulk. That's where the trouble comes in. This is when the liver and pancreas damage happens. I have a personal friend who believed this and is now a diabetic.

In the end, all things in moderation.

I always recommend one whey shake after lifting, real food the rest of the time. Including tons of green veg!

I keep an eye on the research, and I've never come across any to show that creatine damages liver, kidneys or anything else. I have found a huge amount that would incline me to include it as a useful supplement.

Quote:

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Originally Posted by Eileen G

I always recommend one whey shake after lifting, real food the rest of the time. Including tons of green veg!

I keep an eye on the research, and I've never come across any to show that creatine damages liver, kidneys or anything else. I have found a huge amount that would incline me to include it as a useful supplement.

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I'm not saying you are incorrect. I'm just saying that there are some people who go overboard.

The only certainty in the world is human stupidity! I know someone who put herself into hospital by drinking too much water. Doesn't mean it's bad advice to tell people to drink water.

Quote:

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Originally Posted by Eileen G

The only certainty in the world is human stupidity! I know someone who put herself into hospital by drinking too much water. Doesn't mean it's bad advice to tell people to drink water.

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That's all I was saying :D... everything in moderation. We need to explain not only the benefits if done right, but the possibilities if misused.

Yes.. I see what you're saying now.. I do need a balance or working out and eating.. Well, technically off balanced since I need to eat more then I burn.

What foods can I use to gain weight the won't linger over a 6 pack? Is this type of fat placement targeting possible?

Not really, but some foods do lend themselves to acquiring fat more than others.

To bulk up, you need calories, first and forement, but a significant amount of them should be from protein. And they should ALL be from fresh whole foods, not supplements and not processed food.

Try to avoid anything with sugar, high fructose corn syrup or transfats. The combination of sugar/HFCS and transfats seems to have some magic that deposits fat on your belly before you can blink.

You do need fat, but make sure its fat in its natural form, for instance in fish, meat, eggs, olive oil, nuts etc.

Base your diet on whole eggs, oily fish, fresh meat or chicken, lots and lots of green vegetables, olive oil, dairy, whole fruit, nuts, seeds, wholegrains. Cook them simply (no deep frying) but you can add lots of spices to jazz them up.

Perfect! I work on an hydroponic and organic farm. Lots of unprocessed foods, raw milk, free ranged eggs. I hate HFCS..

Love your ideas.. I know most of the healthy eating things since I'm working with those types of foods and I live where I work lol..

I'd love to see a change by summer.. Shove it in the ex's face.. lol..

How can I work on my breathing (asthma) without shedding the weight I'm adding?

Are you on medication (inhalers)? Talk to your doctor about that. One of the most common inhalers is sometimes used illegally as an appetite suppressant. It may be having the effect of making it harder for you to get the calories in.

Obviously, you shouldn't stop using it, but it may be possible to need it less. My daughter had bad asthma when she was young, and we found that singing tended to shorten attacks and make them less severe. We checked out other breathing techniques and she now only has to use the inhaler about twice a year. But talk to your doctor.

Asthma is definitely not a bar to exercise. Miguel Indurain won the Tour de France five times in a row, and he has asthma.

Wow.. that's pretty inspirational! Wish I controlled my asthma like that lol..

I've go prescriptions for inhalers and steroid inhalants, but I never use them unless I really really need them.. MAYBE once a year during allergy season and the muggy thick air in the summer.

I dislike all vices.. I've not smoked a cigg in close to two weeks.. Don't like meds.. was on Ritalin from 3-15 until I decided enough was enough.

I want to make a full come back.. I used to sprint short distances fairly quick when I did track in middle school.. Skateboarded, rollerbladed, swam, ran, rode bikes.. I mean I was still further then most kids without asthma, but I did what I could to put these issues in check. I HATE being told I can't do something that I enjoy.. lol..

I was told by doctors that cardio and exercise would be pointless to help my breathing and I'll never make it better.. kind of ticked me off..

I just want to be attractive for once and to not feel so subconscious about my body.. I want to be able to take off my shirt and turn heads rather then make people giggle lol.. I want to run and play with my son.. I want to learn to free dive and to surf.. and right now.. I want to throw it in my ex's face..

Thanks for the replies!

It's hard to tell for definite with the t-shirt on, but your vascularity suggests you have fairly low bodyfat, so any increase in muscle will show up very obviously.

Also, check out breathing techniques. They may or may not work for you, but they won't do any harm.

Yeah the problem with the low bodyfat is that while it helps because it makes improvements noticeable, it makes me look like some weird scrawny homeless kid who found a weight set behind the dumpster and decided to pump iron.. I don't want that skinny got with muscle look lol..

Will do @ techniques!

Yeah what about casein protein?

Casein is good. My cousin is ranked the strongest woman in Ireland right now (she's a power lifter) and she swears by casein.

The only thing about it from your point of view is that it takes a long time to digest, so you feel fuller for longer. Bodybuilders tend to take it before bed, so they have protein throughout the night.

Bear in mind that it's almost impossible to be objective about your own body. You look in the mirror and focus on the flaws, not the overall package. Get an objective female friend to point out some other guys who have a similar shape to you and then see what you think.

I've got to say, I didn't see anything in your photo to make you feel shy about stripping off. More muscle is always good, but you are not skinny. And I go to my cousin's shows, so I'm used to looking at ripped guys!

Thanks I appreciate the compliment, but like I said that pic is a year old by now and I just went through a break up so I've eating like a sandwich once every 3 days for a month lol.. It's pretty bad.. I need to pick up on this really soon..

Yeah I have read up on casein powder before and they say it's good to hit a whey pre and post workout and casein for bed.. or sometimes a whey for pre.. then a casein for post..

I'll try almost anything right now.. and the easier it is on the wallet the more likely I'll do it.. with the exception of the powders.. I'll dish the dough for them.. well worth it..

How do I find out what my calorie count needs to be?

You know an occasional sandwich is not going to cut it. Take your work home and eat it!

There are a lot of online calculators out there. I reckon most of them give too high an estimate of maintenance calories, since most people now commute to desk jobs, but they might be accurate in your case. As a starting point, think in terms of about 15 calories per pound of weight and adjust from there.

Don't forget cottage cheese has a lot of the benefits of casein, and is much cheaper per serving. Think in terms of getting a protein, a fat and a complex carb serving into every meal.

As you are bulking rather than cutting, you don't have to shell out for lean versions of everything. Eat the whole egg, not just the white, and use real olive oil to make your salad dressings.

Great ideas.. I dig them.. except the cottage cheese.. lol.. man that stuff weirds me out.. Not even sure if it's really cheese lol.. Got access to that stuff as well since we can make our own heavy cream, butter, cheese, whey, etc.. Lol..

How's chili sound?

I know, but she really broke my heart and f'd my head up.. Eating was the last thing on my mind. Lol.. Still kind of is, but the hunger is starting to pick up finally. Lol..

What, other then protein and creatine shakes, should I drink? Anything? Something in particular?

Chili is good.

Apart from water, a good drink for you would be milk. Green tea is excellent, and a lot of people swear by a cup of black coffee shortly before a workout.

If you put some cottage cheese into a blender with a little liquid (maybe some milk and a spoonful of honey), and blend it till it's smooth, it's like dessert. Totally different taste and texture. But if you really hate it, don't bother.

I drink water, milk (not too often by itself anymore due to the excess crap it leaves in your throat), green tea, black tea, sometimes even a cup of my son's juice lol.. yeah.. I still juice from a toddler..

I've actually heard that it's not just energy @ black coffee.. Black hot coffee is GREAT for asthma and reducing symptoms. Studies show if you drink a few small cups of it before running a race for example it reduces a significant portion of symptoms and even can stave off an attack all together. Unfortunately, that's gross. Lol.. I've done it for the sake of breathing once a year or so.. It does make the world of difference to chug down a nasty cup here on a bad morning..

EWWWW lol.. sorry, I'm not sure I can do it.. I know what it's going to be still lol.

How's a milkshake for desert every night for a little extra calories and fat?

Make a whey milkshake. Throw in a scoop of whey with your fruit/milk/ice and you will have a real bodybuilding dessert.

I used to do the whey milkshake years ago lol.. I really should start them again.. Good idea.. I'll get the stuff this week or next week for it..

I lost 20lbs over this whole break up thing.. Yesterday was the first day I had really eaten anything real in like 5 weeks.. Miss her pretty good.. I want to do this for myself, but would be lying if I didn't say appealing to her once again meant a lot to me..

Been downing some eggs, pastas, meats like crazy lol.. I got to buy a vehicle and stuff with this week's pay.. but hopefully I can stash some cash to buy all the goodies to get myself back up to at least where I was..

Other then shrugs and push ups, what can I do to hide my clavicles where they show on my shoulders? That's always been one of the things that I hate about my body.. Another spot that really bothers me is my hip bones.. When having sex my ex used to say when I was on top they dug in a little and hurt.. That was a huge confidence killer.. What can I do to pad them a little so to speak?

Where I want to get to..
http://www.sixpacknow.com/ryan_reynolds_workout.html
http://www.sixpacknow.com/reynolds4.jpg

Just be realistic. He has good genetics to start with, and probably treated getting that body as a full time job for a long time. Aim to be the best possible version of you, not someone else.

Bench press and press-ups are great chest builders. Military press, lateral raise, reverse fly are all great for building strong shoulders. Don't neglect your back either. The ultimate back builder are deadlifts. Get someone knowledgeable to check your form, and then lift heavy. Also pull-ups.

Protruding hips bones are partly genetic, but more likely the result of just not eating enough.

Take some naked photographs of yourself every couple of weeks, so you can monitor your progress.

I know I can't BE him.. It's just a goal sort of thing.. I'll have to customize my workout and eating habits based on how they effect me..

I'm cutting cardio out completely I think.. Unless I can benefit from it in the breathing department..

I'm down to do anything naked lol.. got some taken now..

Yeah, I miss the back and chest I used to have.. Always got complimented by girls for them lol..

Which body parts do woman really take into liking when they're checking out a fit guy? And no... not THAT body part.. lol..

Actually, not that body part. By the time we get to see that, we're committed.

Everyone has her favourite part to look at. I tend to look at arms, and legs if they are on display. And butt. And overall shape. I would look at abs if I could, but in Ireland, they are always covered up, we don't get the weather.

Okay, now I feel like a total perv. I like looking at guys who are in shape, but there's a lot of different shapes that work.

Lol @ committed.. if only that were true.. maybe she'd of stayed..

Lol @ the weather.. sorry to hear that : p

Lol.. don't feel like a perv.. I asked and you've been extremely helpful.. I thank you..

Butt? Really? They look at butts too? I'm so not shaving my legs.. Just ain't happening..

Trying to figure out my shape and build.. Not sure what the result will be..

How abut a tan.. When's too much to a girl? I know tans help bring out the lines and cuts in your muscles to better show them off.. so I plan to tan.

Definitely butts. Nothing fills out a pair of jeans like a good butt. By the way, jeans should fit properly and look well worn.

Personally, I like a bit of body hair. I can cope with naturally smooth, but don't like shaved. Trying way too hard!

Tan is good, as long as it looks natural. Fake or sunbed tan is a turn off.

Get an objective friend to point out someone with a similar shape to you. It's next to impossible to judge your own shape.

lol.. I'm not sure I have a butt..

I don't do fake tans nor do I shave anything out of the ordinary lol..

I don't have any objective friends around here.. but I did talk to my friend who lives an hour away. She works at a vanity fair store so maybe I can get her opinion lol.. I need someone's unbiased opinion anyhow..


Now that my picky ex is no longer here I'm trying to discover new foods and drinks. I've discovered black eyed peas and rice, chili, chicken patties for lunch, and the holy grail of them all.. I've brought back "THE MILKSHAKE". Any good recipes or ideas? I know basic foods.. just not really rounding out meals to be nutritional in more then one thing at a time(ie- protein meals, carb meals, vitamin meals, etc.. Nothing balanced yet)..

Question about something random.. I have naturally oily skin and I break out if I don't wash it at least 3 times a day. I mainly use products containing salicylic acid.. I would like to stop glimmering (lol) and breaking out ffs.. What can I do? Also, I have scarring on my face from scratching in my sleep in the past.. How can I get rid of these scars without closing pores?

Hmm, I know a lot more about muscles than skin. I did hear a few bodybuilders telling me that increasing the amount of Omega 3 oil in their diet (fish oil) improved skin all round. Most people are not getting anything like enough fish or fish oil, so might be useful.

Thanks for the idea! I have totally forgot about Omega 3's.. I used to do lots of saltwater fishing and never had to worry about taking supplements, but now that I'm not able to fish often anymore I probably should replace the insufficiency and imbalance...

Muscle wise.

What can I do to put on a bit of size by the 4th of July? I know I know.. It's not much time and I shouldn't rush it for health reasons, but I'm going to see some friends I haven't seen in years and now that I'm single I want to go up there with my old body and looks back.. hence all the questions and impatience lol.. Sorry!

I'm going to start bulking up on everything. When I eat I pretty well eat the whole thing of whatever it is regardless of portion and serving sizes lol.. I ate half a gallon of ice cream last night lol..

Got to try to gain a little then cut back on carbs and stuff at night toward the end to bring out whatever I have that resembles a 6-pack by then lol..

I'm going to have to spring on whey, casein, creatine, multi vitamins, and probably a N.O. supplement.. I've got a lot of work to do in a little amount of time.. Any other recommendations?

What else will cause my body quick results? I hear working out with water then cutting back will cause you to hold water weight. Not sure if this is what I want because it's not weight I want to gain.. it's size and so forth.

Forget the messing with water, most people hold much less water than they think, and cutting back on water will really affect your health and workout.

Cut out the carbs for a week beforehand, then eat lots of them again just before you meet your friends while continuing to lift. That way, your muscles will be swollen with glycogen and really popping. This is how the fitness models prepare for photos shoots.

Lift heavy. If you have a spotter, lift to failure at least once a workout (no point in going this more often, you risk CNS overload) and make it a big lift (squat, bench or dead). This triggers huge amounts of GH and testosterone.

Eat plenty of calories, and make sure a good proportion are quality proteins. You can't bulk if you are not eating. Simple as that.

Whey after lifting is great, creatine is worthwhile, fish oil is essential. I don't see any point in spending money on NO supplements, it gives you a pump but doesn't actually make your muscles grow any better. Casein is fine if you are trying to shovel in more calories, but real food is great.

Yeah.. rather then dumping water intake I'm actually going to up it.. I've been reading a 8oz glass of water per 9-12lbs of weight per day. Not sure I'll go that far, but I'll definitely up it.

Thanks for the carb info.. I never knew about that! Always nice to add another chunk of knowledge to your database lol..

I'm not sure what you meant. Are you saying one workout out of the week go to failure or one failure per workout of a certain exercise?

Yeah I made my chili last night to snack on.. Beans, Beef, Tomatoes, Bell Peppers! Now I can eat throughout the day instead of my usual 3 meals a day. Going to start pre-making things to keep in the fridge or whatever to grab as a snack to keep the nutrients flooded, but to do so at a steady pace so they're actually fully absorbed or close at least..

Yeah this weekend I'm going to grab more whey and creatine.. maybe the casein this week too- not sure yet. Fish oil, vitamins, and possibly NO sups won't be until another week or two.. Budget : /

The NO does cause a better blood flow and allows delivery of more nutrients and oxygen, bigger lifts, and therefore more muscle growth. You're pushing your body beyond what it normally can take due to reduced flow. I may just eat more foods rich in L-arginine.

Was wondering what you thought of this bucket-o-crap.. lol.. it's hella cheap for 10lbs of the stuff..
ProLab N-Large 2 - IllPumpYouUp.com

Man, last night I did just my abs, core, and slightly my chest.. and WOW did it still take it's toll on my arms LOL.. I woke up without pain and still have only a slight amount, but man are they swollen (arms) LOL.

I put together a simple 3 day switch out and a day off..
-Abs & Core
-Arms & Upper Body
-Legs & Lower Body
-Saturdays off. (I don't work saturdays so it's a perfect day off)

I don't have a gym yet.. I do have a pulley set that I'm trying to get brought over where I live to use.. but it's not here yet.. I have a standard curl bar and like maybe 80 lbs of weight right now.

Not able to do a whole lot until I get a real set, but I'm keeping determined to do SOMETHING at least.. lol.. However, I'm not sure what I can do with my legs and lower body without really that much weight. Any ideas?

I know I never used to aim to work out my lower body.. EVER, but I remember the first time I went to Sears (lol) and jumped on a leg press machine, I loaded it up with every loose weight I could find and I could sit there and do them all day.. Quite literally.

Yeah, leg press is easy. I'm female, but I can do the whole deck of the leg press in my gym, and add extra weight as well. Squatting is a whole different ball game.

Could I suggest instead:
- quads and hams, abs, shoulders.
- back, biceps, traps
- chest, triceps, calves, forearms.

Abs is a pretty small muscle group, it's a shame to waste a full day on them. Same with arms, they are visible, but really, they are small muscles compared with glutes, quads, hams, lats etc.

Your 10lb bucket is basically whey and a lot of sugar. But it does have a lot of calories, which is something you need, so it's up to you.

Try overhead squats, holding a bar or dumbbells right over your head. Much harder than you'd think (and great for core too). Or one legged squats. Walking lunges carrying anything heavy. Good mornings, again with anything heavy.

Wow.. lol.. How often do you work out? I bet you could beat me up at this point.. lol.. : /

The only problem I have with working so many this is that I work a labor type job.. It's bad enough having my abs out that day- to throw anything else out for the day would probably cost me my job lol.. Kind of stuck with the basics, unfortunately..

Hmm I'll think on it.. That's a decent price for 10 pounds of the stuff haha.. I'd only throw in a scoop or two a day for a little extra edge..

I'm scared @ lower body workouts lol.. I'll do them though..

I have a really weird question here.. My two top abs are TINY.. I mean I don't have the biggest abs ever, but these tops two are like only a couple inches by a couple inches.. if that.. What in the hell is going on? Lol.. They never get bigger.. It looks like someone shrank them.. It's not appealing to me at all.. lol..

I lied.. more questions lol..
How do I fix these: Sunken Chest Look & Protruding Clavicles On Shoulders.

Thanks again for all your help, Eileen! : )

I need to buy a camera so I can start doing pictures again..