the best way for a skinny nigga to pack some muscle on
- Thread starter snufflez187
- Start date
) but i wanna pack some mass to me some muscle... whats the best way to do this..rukas gave me some advice before n im workin wit it but u kno the more the betterEat, eat and then eat some more. If you want to be big you must eat big. And I'm not talking about eating out your girl I'm talking about proper meals. Well balanced with plenty of protein and carbohydrates, avoid saturated fats.
Make sure that your protein sources are high quality (the amino acid profile must be high). Here is a protein quality chart:
http://www.bodybuilding.com/fun/planetfig3big.jpg
The following links are very useful:
http://www.bodybuilding.com/fun/planet4.htm
http://results-sports.com/articlespage.htm
Make sure to get plenty of rest, a minimum of 8 hours sleep every night. Drink water like you have been stuck in the Sahara Desert for days - it is the most anabolic substance on earth. The following article details how much water you should be drinking per day: http://results-sports.com/article5.htm
Make sure you use "the window of opportunity" that is the post workout period. This is the time when your body is primed for nutrient intake and start the rebuilding process. I recommend taking whey protein as it is the fastest absorbed protein known to man and has a high protein quality. It is also very convenient, although most other high protein quality protein sources will suffice. I just find whey to be very convenient and it is cheaper than real food if you get it from the right places. You must also replenish your glycogen stores. Do this by consuming a high GI food. Check out the following link if you are not familiar with the Glycemic Index: http://www.glycemicindex.com/
My personal choice for the high GI food is glucose, dextrose is another name for this substance. It is pure sugar and has the highest GI of any carbohydrate. Maltodextrin is a suitable alternative.
You must lift heavy, I recommend lifting in the 6-10 rep range. One of the principals of hypertrophy (The enlargement of a body part due to an increase in the size of its cells). Is use or it or lose it. Basically if your muscles haven't been challenged for a while your muscles will atrophy (get smaller) and you will lose size.
Don't go crazy on cardio, it will burn precious calories and / or muscle. I think a maximum of three sessions should be performed, I recommend performing at least one for general fitness and well being. Keep the cardio intense, my personal favourite being HIIT. See this link: http://www.affordablesupplements.co.uk/ns/products/article.asp?articleID=25
The exercises I believe are essential for optimum muscle growth are, in order of significance:
Back Squats, Deadlifts, Bench Press, Barbell Rows, Overhead Press and Pull Ups.
As far as supplements go, as mentioned previously Whey Protein and Glucose are good for Post Workout Nutrition. Creatine has been proven to help increase muscle size, strength and endurance. But I don't recommend it unless your diet, training and lifestyle have been optimised.
Also, I do not recommend smoking weed or drinking as both suppress testosterone which is an essential hormone for muscle growth.
Make sure you read the Calorific Efficiency articles from Results Sports as they are very useful. If you have any questions I would be happy to help out.
Good luck
Make sure that your protein sources are high quality (the amino acid profile must be high). Here is a protein quality chart:
http://www.bodybuilding.com/fun/planetfig3big.jpg
The following links are very useful:
http://www.bodybuilding.com/fun/planet4.htm
http://results-sports.com/articlespage.htm
Make sure to get plenty of rest, a minimum of 8 hours sleep every night. Drink water like you have been stuck in the Sahara Desert for days - it is the most anabolic substance on earth. The following article details how much water you should be drinking per day: http://results-sports.com/article5.htm
Make sure you use "the window of opportunity" that is the post workout period. This is the time when your body is primed for nutrient intake and start the rebuilding process. I recommend taking whey protein as it is the fastest absorbed protein known to man and has a high protein quality. It is also very convenient, although most other high protein quality protein sources will suffice. I just find whey to be very convenient and it is cheaper than real food if you get it from the right places. You must also replenish your glycogen stores. Do this by consuming a high GI food. Check out the following link if you are not familiar with the Glycemic Index: http://www.glycemicindex.com/
My personal choice for the high GI food is glucose, dextrose is another name for this substance. It is pure sugar and has the highest GI of any carbohydrate. Maltodextrin is a suitable alternative.
You must lift heavy, I recommend lifting in the 6-10 rep range. One of the principals of hypertrophy (The enlargement of a body part due to an increase in the size of its cells). Is use or it or lose it. Basically if your muscles haven't been challenged for a while your muscles will atrophy (get smaller) and you will lose size.
Don't go crazy on cardio, it will burn precious calories and / or muscle. I think a maximum of three sessions should be performed, I recommend performing at least one for general fitness and well being. Keep the cardio intense, my personal favourite being HIIT. See this link: http://www.affordablesupplements.co.uk/ns/products/article.asp?articleID=25
The exercises I believe are essential for optimum muscle growth are, in order of significance:
Back Squats, Deadlifts, Bench Press, Barbell Rows, Overhead Press and Pull Ups.
As far as supplements go, as mentioned previously Whey Protein and Glucose are good for Post Workout Nutrition. Creatine has been proven to help increase muscle size, strength and endurance. But I don't recommend it unless your diet, training and lifestyle have been optimised.
Also, I do not recommend smoking weed or drinking as both suppress testosterone which is an essential hormone for muscle growth.
Make sure you read the Calorific Efficiency articles from Results Sports as they are very useful. If you have any questions I would be happy to help out.
Good luck
The sort of foods that you should be eating and drinking I have listed below:
Oatmeal, fruit, vegetables, tuna, eggs (stick to a maximum of 2 yolks per day), All Bran, chicken, milk (in moderation), whey protein, salmon, mackerel, cottage cheese, casein, almonds, walnuts, natural yoghurt and wholemeal bread.
Oatmeal, fruit, vegetables, tuna, eggs (stick to a maximum of 2 yolks per day), All Bran, chicken, milk (in moderation), whey protein, salmon, mackerel, cottage cheese, casein, almonds, walnuts, natural yoghurt and wholemeal bread.
you should bring a rooster home and sacrifice it at home yourself. man i did that a couple of weeks ago and the fibre be's so compact that you can hardly swallow it. but once your stomach gets used to it you will be huge if you eat that regularly. noth that processed E numbers shit that you get from the supermarket.
pop into an asian halal butchers and tell them you wanna put mass on. they will sort you out with some next stuff and also tell you how to cook it
pop into an asian halal butchers and tell them you wanna put mass on. they will sort you out with some next stuff and also tell you how to cook it
Females gain muscle the exact same way that males do. The main difference being that females have about a tenth of the natural testosterone that males have, making it a far more difficult process. My advice would be the same as I gave to that "skinny nigga".
If the food budget is a problem I recommend eating the foods that I listed when I was helping out the "skinny nigga". All of those foods apart from salmon and chicken are cheap and a good choice.
Hey Pacaveli-T, post up your current workout routine and typical diet and it'll be easier for me to help you.
If the food budget is a problem I recommend eating the foods that I listed when I was helping out the "skinny nigga". All of those foods apart from salmon and chicken are cheap and a good choice.
Hey Pacaveli-T, post up your current workout routine and typical diet and it'll be easier for me to help you.
Check out this website,
www.freetrainers.com
http://www.freetrainers.com/FT/jsp/ExerciseResources.jsp
very good website :thumb:
www.freetrainers.com
http://www.freetrainers.com/FT/jsp/ExerciseResources.jsp
very good website :thumb:
Eatin is important but without a good routine and hard training it won't do shit for you. So if you're new, don't worry too much about proteins and stuff, try to learn about weightling, tryto find a good routine, lift hard and after that you can start thinkin about protein shakes and stuff.
Peace.
P.S: Do benchpress.
Peace.
P.S: Do benchpress.
OK the worst place 2 find work outplans are online... U need an experience trainer not suck dumb ass who has a premade paper like a real trainer. Have them train u a lil bit ask advice.
I mean the web sites r ok but the PPL i see messin wit the web site never grow and dont kknow how to work out.
i have a lot of good programs if u wanna PM me ill help u out.
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