I am going to GYM tomorrow! - GoFuckYourself.com

Farang · 04-19-2009, 01:05 PM

Little skinny motherfucker wants to become bigger. Any tips from gfy spartans?

2012 · 04-19-2009, 01:07 PM

get a trainer or someone to help you get started

Blazed · 04-19-2009, 01:09 PM

Forget about the gym unless you are prepared to follow a strict diet.

Farang · 04-19-2009, 01:11 PM

Quote:

Originally Posted by Blazed

Forget about the gym unless you are prepared to follow a strict diet.

What kind of diet?

Socks · 04-19-2009, 01:11 PM

Before wasting money at a gym, you should do calisthenics to get yourself mentally, physically and schedully prepared, for free.

Pushups, situps, pullups, squats, and some cardio.

If you can't motivate yourself to get to the ground, how are you going to motivate yourself to get to the gym?

Besides, if you're a scrawny individual, the floor will be a challenge.

goldflower · 04-19-2009, 01:24 PM

Start training some martial arts , like boxing or MMA

than in one tome in week you can go to gym. But if you only want go to gym I think will be better if you find good gym with good personal trainer wht explain you everything.

blogsy · 04-19-2009, 01:27 PM

Quote:

Originally Posted by Socks

If you can't motivate yourself to get to the ground, how are you going to motivate yourself to get to the gym?

Joining a gym is a good way to motivate yourself. If your paying out for a monthly fee your more likely to make sure you use the facility...

Socks · 04-19-2009, 01:30 PM

Quote:

Originally Posted by blogsy

Joining a gym is a good way to motivate yourself. If your paying out for a monthly fee your more likely to make sure you use the facility...

Yeah tell that to the 3 million people who paid for a gym membership last year because they wanted to get in shape, only to find they hardly ever went.

Why do you think they all ask you to pay for a bunch of months up front?

You always have your floor (and often you can use someone elses without them noticing)

Dirty F · 04-19-2009, 01:32 PM

Quote:

Originally Posted by Blazed

Forget about the gym unless you are prepared to follow a strict diet.

Bullshit.

Porn Producer · 04-19-2009, 01:36 PM

Quote:

Originally Posted by AAK

What kind of diet?

Eating like a pig 6 times/day

Farang · 04-19-2009, 01:44 PM

Quote:

Originally Posted by Porn Producer

Eating like a pig 6 times/day

Yeah I think I'll have to drink / eat some shit in order to increase appetite

blogsy · 04-19-2009, 01:49 PM

Quote:

Originally Posted by Socks

Yeah tell that to the 3 million people who paid for a gym membership last year because they wanted to get in shape, only to find they hardly ever went.

Why do you think they all ask you to pay for a bunch of months up front?

You always have your floor (and often you can use someone elses without them noticing)

Very, very true. I often think some people believe that just in signing up to the gym they are on the road to fitness.....then it also allows them to say they are a member of a gym and a bunch of other stuff...like...they're going to the gym tomorrow..

beerptrol · 04-19-2009, 01:55 PM

spend your money on free weights and a bench. Then check out a bodybuilding/workout forum to get an idea on what, when, and how much to eat

Blazed · 04-19-2009, 02:50 PM

Quote:

Originally Posted by Dirty F

Bullshit.

So you think he can bulk up with muscle without following a strict diet?

Blazed · 04-19-2009, 03:05 PM

Quote:

Originally Posted by AAK

What kind of diet?

Depending how far you want to take it you will want to work out a ratio of protein/carbs/fat in take and build your meal plan around that, as well as calories. The more organised you are the better the results than if you just go into it casually.

A personal trainer is mainly for motivation imo, for people who constantly need affirmation. You can learn pretty quickly what you should be doing online.

LiveDose · 04-19-2009, 03:36 PM

My wife's at the gym right now. She's exercising for both of us.

JamesK · 04-19-2009, 03:39 PM

Quote:

Originally Posted by Blazed

So you think he can bulk up with muscle without following a strict diet?

Ummm yeah? I'm sure a diet improves the process, but you can easily gain muscles by simply working out on a regular base.

Blazed · 04-20-2009, 03:22 AM

Quote:

Originally Posted by JamesK

Ummm yeah? I'm sure a diet improves the process, but you can easily gain muscles by simply working out on a regular base.

You're going to gain a little bit of muscle but thats about it. Diet is essential, do you know a single person who is ripped and just eats whatever he wants when he wants? You wont find anyone like that apart from the few who are just lucky with genetics to be able to get away with it.

Hit the gym as much as you want without a proper diet you are going to be severley hampered. The OP doesnt sound like some old timer who wants to trim a bit of flab, sounds like he wants to put on a lot of muscle mass which is not going to do that without a strict diet.

tical · 04-20-2009, 03:38 AM

Quote:

Originally Posted by JamesK

Ummm yeah? I'm sure a diet improves the process, but you can easily gain muscles by simply working out on a regular base.

You can't build a house when you only have enough wood to make repairs.

You can't gain significant amounts of lean mass without a surplus of food.

JamesK · 04-20-2009, 04:10 AM

Quote:

Originally Posted by tical

You can't build a house when you only have enough wood to make repairs.

You can build a tent instead

Roby · 04-20-2009, 05:46 AM

you need to listen your ody and make as feel... no body can give you good advice for this i think

Bjorn Andersen · 04-20-2009, 05:56 AM

1. Eat alot, 5-6 per days, mix it with drinking proteimn shakes
2. Do sets with 5-8 reps and work it hard

Bjorn Andersen · 04-20-2009, 05:57 AM

Quote:

Originally Posted by Blazed

So you think he can bulk up with muscle without following a strict diet?

yes, just eat alot, its not really that hard to gain weight and muscles with it...

Blazed · 04-21-2009, 11:09 AM

Quote:

Originally Posted by Bjorn Andersen

yes, just eat alot, its not really that hard to gain weight and muscles with it...

If he just eats a lot he will end up bloated, any muscle he puts on wont even be visible by his increase in fat. You sound like an idiot.

DWB · 04-21-2009, 12:39 PM

Quote:

Originally Posted by AAK

What kind of diet?

One that doesn't involve cheap asian crack.

Farang · 04-21-2009, 12:43 PM

Quote:

Originally Posted by DirtyWhiteBoy

One that doesn't involve cheap asian crack.

Thank you

_Richard_ · 04-21-2009, 01:29 PM

you need to eat about 6 times a day with snacks/healthy food/and protein...

you should really work cardio/weights about 5 times a week and that will get you really going

cardio is important, to me, later in life.. as increased muscle mass will put strain on your heart etc

UFGators2007 · 04-22-2009, 11:14 AM

Pics or it didnt happen...oh wait, scratch that...nevermind.

C-Luv · 04-22-2009, 11:19 AM

load up on the protein and get a personal trainer

romeo22 · 04-22-2009, 11:20 AM

I say almost every day "I am going to GYM tomorrow!"

seeandsee · 04-22-2009, 11:22 AM

Quote:

Originally Posted by AAK

Little skinny motherfucker wants to become bigger. Any tips from gfy spartans?

Eat lot of proteins (meat,milk,vegetables), and eat good carbs after training but forget chocolate,drinking and bigmacs.

After some time buy "proteins" to bust your body...

Deej · 04-22-2009, 11:24 AM

fruits, meats, berries, salads.... peanut butter nuts and meat for protein.

cut out soda, sugars and refined shit...

If you plan on going every day, work on legs one day, arms the next, then abs and back the next, repeat.

do that for 3 months straight and come back and tell us how youre doing...

NetHorse · 04-22-2009, 11:31 AM

Quoted

Quote:

Originally Posted by LeanMeOut

The Bulking Primer
By LeanMeOut & rambo

First things first:
There are many reasons that bulking diets fail but here are a few of the most common reasons:
1) Calories are not high enough and putting on muscle mass fails
2) Calories are too high and macros percentages are not in check. This in turn leads to putting on sloppy weight (fat) as well as muscle.
3) You are BULKING, not CHEATING. Cheat days will be factored in, but your food choices should still be healthy. All diets, whether cutting or buking, need to be monitored. This means that watching your insulin spikes and TYPE of carb intake is still important.
4) You are what you eat. It?s just that simple. To simplify, you eat crap and you will look like crap.

That being said let?s talk calories and figuring out daily needs

Harris Benedict Formula for Calorie Calculations
?The Harris Benedict equation is a calorie formula using the variables of height, weight, age, and gender to calculate basal metabolic rate (BMR). This is more accurate than calculating calorie needs based on total body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (Harris-Benedict will under-estimate calorie needs) and the very fat (Harris-Benedict will over-estimate calorie needs).?

That being said, there are is no concrete number of daily calorie intake your body needs, however using this formula will give you can idea of what you do need.

Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Example of BMR
You are 25 years old
You are 6 feet tall
Your weight is 220 pounds
Your BMR is 66 + (1370) + (914) - (170) = 2180 calories

Harris Benedict Formula for Men - STEP 2
To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
- If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
- If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
- If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
- If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

Total Calorie Needs Example
If you are lightly active, multiply your BMR (2180) by 1.375 = 2997
Your total daily calorie requirement is therefore 2997 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.

If you want to gain body weight, you must consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week. Etc?.

The BASICS-
1. Postworkout Nutrition- I?m a firm believer that PWO nutrition is hands down the most important aspect of dieting. It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin).

2. Carbs- carbohydrates are a very helpful macronutrient when you are trying to gain lean mass. However, carbohydrates are only useful if they are used at the correct times. In my opionion carbohydrates are only necessary for 3 meals of the day. These meals include breakfast, your PWO Shake, and your PPWO Meal. Your breakfast and PPWO meals should be comprised of slow burning complex carbs that are low on the glycemic chart. Some good examples of low glycemic carbs are brown rice, yams, and oatmeal. Others may include whole wheat bread, whole wheat pasta.

3. Protein- Just like when you are cutting, you need plenty of protein. For bulking, a good rule of thumb is 2-3g of protein per pound of lean bodyweight. You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on forever?.).

4. Fats- EFA?s (Essential Fatty Acids) are extremely important in any diet. The list of benefits from taking in dietary fats I extensive and I am not even going to get started on it. I will just say that a diet which includes EFA?s will yield much better results. Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil). EFA

5. The separation of Carbs and Fats- This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. The sample diet will give a good example of how to separate them.

6. Supplements-

Glutamine: Helps prevent catabolism. Best used in dosages of 10grams daily, 5 grams before cardio, 5 grams at another interval, but not after workout as it fights for absorption with the glutamine peptides in whey.

Protein and Carb Shakes: I?m not going to cover protein, because even if you can?t afford it, you should sell a kidney to get some. Carb drinks are rather convenient, and companies offer pre mixed dosages, (CarboHit, Glycoload, UltraFuel). Dextrose and Maltodextrin can be bought from most supplement stores or online.

Creatine: Unlike while cutting, creatine can be used while bulking since the water retention from its use will not be an issue since you are ?bulking?. In the body, creatine is synthesized from the amino acids glycine, arginine and methionine. Taking supplemental doses of creatine monohydrate can increase muscle creatine and phosphocreatine (PC) concentrations by up to 40%. These increases can lead to improvements in muscle energy production and recuperation.

7. Cheating- Cheating is essential. Why? Remember, the body runs on homeostasis, it likes to keep balance. After eating so well after a week, your body begins to adjust, and lean mass gain / fat burning over time will not be as rapid. The other extremely important aspect is mental sanity. So many diets crash and fail because people don?t give themselves a chance to breath. Remember, cheating is not an opportunity for you to pillage the entire mall food court. Shoot for a cheat meal, not an all out binge. A fast food value meal can be 2,000 calories. Eat that 3 times on one day, and you?ve consumed 6,000 calories. And that?s not good in any case.

8. Cardio - D*mn right cardio!! Yes even when bulking. Why? Because cardio works the most important muscle of all ? YOUR HEART. Not only that, but doing cardio 3 times a week will help keep the fat you will gain in this diet to a minimum. Cardio should be performed on an empty stomach first thing in the am. The proper cardio for burning fat is done by staying in your target heart rate for fat burning which is 65-70% of your max heart rate for a period of 45-60 minutes. To figure this out you can use the following formula:

(220 ? your age) * .65
(220 ? your age) * .7

Example for a 22 year old:

(220 ? 22) * .65 = 128.7
(220 ? 22) * .7 = 138.6

From this we can conclude that for a 22 year old target heart rate for fat burning should be between 129 and 138 beats per minute for 45-60 minutes.

Why 45-60 minutes?? Because fat burning (lipolysis) doesn?t typically kick in until the 20 minute mark, so only doing 30 minutes of cardio yields 10 minutes of fat burning. You get the point.

Now The Sample Diet:
Note: This is a sample diet for our 26 year old, 6ft tall, 220 pound gentleman mentioned in the example above for figuring out calorie needs. This diet will NOT work for you if those criteria don?t apply to you; however it is easy to customize the below diet to take in account your own statistics. It is the principles that are applicable.. I am not going to post the total amount of calories, only the carb, protein and fat macros for the whole day.

Meal 1: Pro/Carb

8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal

50g protein / 54g carbs / 5g fat

Meal 2: Pro/Fat

Lean Ground Beef, ¼ cup swiss cheese, green veggies

55g protein / 2g carbs / 20g fat

Meal 3: Pro/Carb

Chicken Breast, 1 and a half cup Brown Rice

55g protein / 64g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.

Meal 4: Pro/Fat

2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies

60g protein / 2g carbs / 13g Fat

Workout

Meal 5: PWO Nutrition

2 Scoops Whey Protein / 80g of Dextrose

40g protein / 80g carbs / 0g fat

Meal 6: PPWO

Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)

50g protein / 70g carbs / 3g fat

Meal 7: Pro/Fat

Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat

Meal 8: Before Bed

3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil

60g protein / 3g carbs / 21g Fat

Continued below..

RevShare it! · 04-22-2009, 11:33 AM

80% Diet 20% Workout....

Without the right food it's a waste.. listen to above =)

NetHorse · 04-22-2009, 11:34 AM

Quote:

That turns into approximately 420 grams protein, 250 grams Carbs, and 83 grams of fat. This is roughly 3500 calories

*Reminder: This is a PRIMER. It?s not mean to be comprehensive. Everyone is different, to find out what works for your body takes trial and error.

Here comes the fun part: Question and Answer?.

Q: How often should I eat?
A: You?ll have to do the math to see how often you will have to eat to get your 7-8 meals a day in. If your up for 16 hours a day, then every 2 hours is how often you need to eat.

Q: Is sodium an issue?
A: Outside of the bloating issue, or if you have high cholesterol, no.

Q. How do I make my meals not taste like cardboard?
A. Be creative. Mix in some sugar free jam or splenda in your oats, some hot sauce or soy sauce on your meats, or pick up some sugar free ketchup.

Q. I don?t like old fashioned oats. Can I eat the pre mixed oats with fruit?
A. No. Be a man. Those mixes have ridiculous amounts of sugar.

Q. What about fruit?
A: Go for it, like with dairy you are BULKING. You have more freedom in your dietary choices.

Q: What are some good sources of Lean Protein?
A: Eggs, Fish, Chicken, Steak, Ground Beef, Whey Protein, Turkey?.. the list goes on forever. Do a search and look through other people?s diets for ideas on protein

Q: What are some good sources of complex carbohydrates?
A: Rice, Pasta, Whole Wheat Bread, Yams, Oatmeal?. Same as above

?Your desire to change must be greater than your desire to stay the same.?

LMO & Rambo

--------------------------------

The above information is a great start. Don't jump into the above diet right away though, change it so it fits your lifestyle & preferences. Slowly work your way into it until you can stay with it consistently. "Getting big" takes a lot of time, unless by getting big you mean putting 15lbs of muscle and 20lbs of fat in a year. Expect to gain 12-15lbs of LBM a year.

04-19-2009, 01:05 PM	#1
Farang one sick puppy Industry Role: Join Date: Oct 2004 Location: Where the worst of the West meets the worst of the East Posts: 11,484	I am going to GYM tomorrow! Little skinny motherfucker wants to become bigger. Any tips from gfy spartans?

04-19-2009, 01:07 PM	#2
2012 So Fucking What Industry Role: Join Date: Jul 2006 Posts: 17,189	get a trainer or someone to help you get started __________________ best host: Webair \| best sponsor: Kink \| best coder: 688218966 \| Go Fuck Yourself

04-19-2009, 01:09 PM	#3
Blazed Confirmed User Join Date: Jun 2006 Location: London Posts: 1,701	Forget about the gym unless you are prepared to follow a strict diet. __________________ ☻

04-19-2009, 01:24 PM	#6
goldflower Confirmed User Industry Role: Join Date: Feb 2006 Location: Poland Posts: 5,545	Start training some martial arts , like boxing or MMA than in one tome in week you can go to gym. But if you only want go to gym I think will be better if you find good gym with good personal trainer wht explain you everything. __________________ HD EXCLUSIVE and NON-EXCLUSIVE CONTENT PRODUCER ICQ-318379404 [email protected] CHEAP HD VIDEO CONTENT White Background and X-Date Profiles Content EXGF Pack I EXGF Pack II EXCLUSIVE SHOOT from 30 $

04-19-2009, 01:55 PM	#13
beerptrol Confirmed Asshole Industry Role: Join Date: Feb 2003 Location: Half way between sobriety and fubar. Posts: 12,722	spend your money on free weights and a bench. Then check out a bodybuilding/workout forum to get an idea on what, when, and how much to eat __________________ “If we are to have another contest in the near future of our national existence, I predict that the dividing line will not be Mason and Dixon's but between patriotism and intelligence on the one side, and superstition, ambition and ignorance on the other.” -- Ulysses S. Grant Last edited by beerptrol; 04-19-2009 at 01:58 PM..

04-19-2009, 01:11 PM	#5
Socks Confirmed User Industry Role: Join Date: May 2002 Location: Toronto Posts: 8,478	Before wasting money at a gym, you should do calisthenics to get yourself mentally, physically and schedully prepared, for free. Pushups, situps, pullups, squats, and some cardio. If you can't motivate yourself to get to the ground, how are you going to motivate yourself to get to the gym? Besides, if you're a scrawny individual, the floor will be a challenge.

04-19-2009, 03:36 PM	#16
LiveDose Show Yer Tits! Industry Role: Join Date: Feb 2002 Location: Somewhere Out there... Posts: 25,792	My wife's at the gym right now. She's exercising for both of us. __________________ Scammer Alert: acer19 acer [email protected] [email protected] Money stolen using PayPal

04-20-2009, 05:46 AM	#21
Roby Confirmed User Industry Role: Join Date: Nov 2004 Location: Praga Posts: 8,033	you need to listen your ody and make as feel... no body can give you good advice for this i think __________________ PicsForDesign - images for your Promo Work for Designers and Artists

04-20-2009, 05:56 AM	#22
Bjorn Andersen Registered User Join Date: Apr 2009 Location: Norway Posts: 67	1. Eat alot, 5-6 per days, mix it with drinking proteimn shakes 2. Do sets with 5-8 reps and work it hard __________________ My facebook \| Im twittering

04-21-2009, 01:29 PM	#27
_Richard_ Too lazy to set a custom title Industry Role: Join Date: Oct 2006 Location: Vancouver Posts: 30,986	you need to eat about 6 times a day with snacks/healthy food/and protein... you should really work cardio/weights about 5 times a week and that will get you really going cardio is important, to me, later in life.. as increased muscle mass will put strain on your heart etc

04-22-2009, 11:14 AM	#28
UFGators2007 Confirmed User Join Date: Nov 2007 Location: Florida Posts: 1,739	Pics or it didnt happen...oh wait, scratch that...nevermind. __________________ "I use the Google to pull up maps."

04-22-2009, 11:19 AM	#29
C-Luv Confirmed User Join Date: May 2008 Location: Phoenix, AZ Posts: 3,025	load up on the protein and get a personal trainer __________________ C-Luv [email protected] ICQ- 461280620 - Skype- C-luvi

04-22-2009, 11:20 AM	#30
romeo22 你自己去他媽的 Industry Role: Join Date: Mar 2008 Posts: 23,346	I say almost every day "I am going to GYM tomorrow!"

04-22-2009, 11:24 AM	#32
Deej I make pixels work Industry Role: Join Date: Jun 2005 Location: I live here... Posts: 24,386	fruits, meats, berries, salads.... peanut butter nuts and meat for protein. cut out soda, sugars and refined shit... If you plan on going every day, work on legs one day, arms the next, then abs and back the next, repeat. do that for 3 months straight and come back and tell us how youre doing... __________________ Deej's Designs n' What Not Hit me up for Design, CSS & Photo Retouching Icq#30096880

04-22-2009, 11:33 AM	#34
RevShare it! Confirmed User Join Date: Sep 2008 Location: RevShareIt.com Posts: 667	80% Diet 20% Workout.... Without the right food it's a waste.. listen to above =) __________________ Stop Losing Out On your MOBILE Traffic! Redirect it to the Hottest Porn Sites designed for all MOBILE devices! The Original MOBILE Paysite Sponsor! 65 - *75% RevShare* for life! - White label tours available! Compatible with ALL top MOBILE devices.