Party Vibe

Okay.. Just a quick question before I start as I love working out.. how old are you? I’m 16 and weigh almost as much as you and i’m not tall either by any standards 😛

Bodybuilding isn’t a sprint, it’s a marathon. Unless you stick with it and stay consistent, you will never see the results you want – most people will start for a few months and then stop.
At first it can be hard to keep it in your routine – it may seem to hard and you may just be generally unmotivated (I was at first, but now I actually feel bad and disappointed in myself when I miss a day unless i’m doing a CNS reset). Just stick with it and you will see results. Don’t worry about how much progress any of your friends or anyone at the gym has made as we are all different.

Supplements are just that – supplements, you do NOT need them. It’s much better imo to get the macronutrients you need from real food as opposed to relying on shakes and powders, though I am guilty of drinking a massgainer/protein shake combo as I can’t eat enough food during the day when I have college and it allows me to get another 700 calorires and 45g protein per shake.

If you want to gain muscle, you NEED to eat in a calorific surplus – that is, you need to eat more calories then you can burn off. This is referred to as bulking. I’m currently bulking and have been gaining ~1kg a week, yes some of it is fat but I don’t really care and neither should you, what’s the point being skinny with no muscle mass? I’d rather be fat and have a lot of lean muscle as I can just burn off the fat. I expect I’ll start a cut (Eating a caloric deficit) some time around april/may which should see me nice and slim for July/August before I bulk up again for next summer and so on.

You’ve been lifting a year and haven’t seen gains? That probably means you haven’t been eating enough, infact it’s either that or your not working out hard enough. Eat til you want to puke then eat some more.. I aim for 3000 calories a day and at first it was difficult but now it’s easy. The more muscle you have the more you need to eat. In your first year or so you should see rapid gains as long as you eat enough and workout hard enough, these are called noob gains and you get them due to your body rushing to adapt to the strain you put on it as it’s not used to it. Also make sure you progressively overload (Consistently add weight) or you won’t get anywhere.
For example.. I started with literally no muscle, I was a meph fiend and couldn’t even curl 5kg for 3 sets of 8 reps. Ridiculously embarassing, right? My bench has gone up 25kg in 3 months, I’m now really happy with my chest and it’s one of my best features. I’m curling 10kg on normal DB curls and 20kg on BB curls but have forearm issues so struggle with a BB and I didn’t really work my biceps at first as they are meh.

Oh also having large amounts of muscle increases your base metabolic rate so you will lose fat easier anyway in the long run.

TL;DR ~> Eat a calorific surplus
~> Hit the heavy compounds, don’t really bother with isolations yet. Work on the bigger picture.
~> Make sure you squat & deadlift as they use larger amounts of muscle groups and release more testosterone and growth hormones

Need anything else just ask.

@DeezNuts 525011 wrote:

You’ve been lifting a year and haven’t seen gains? That probably means you haven’t been eating enough, infact it’s either that or your not working out hard enough. Eat til you want to puke then eat some more..(Consistently add weight) or you won’t get anywhere.
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Agree

Yeah i understand its a different kettle of fish, just thought i would throw that one in though because i know how big swimming can make you.
My main advice though is the other stuff i said and totally agree with your advice.

It goes the same for us women, if we eat shitloads along with a vigorous work out routine then we too get big and muscley.
So as women if working out a lot we need to eat smaller lighter types of foods compared to what men need to eat, in order not to look like a dyke!
Ergh same here Deezy I can’t stand those skinny guys that have little tennis ball looking biceps and hang on, 6pack? Or ribs sticking out?
Oh bless, he thinks it’s a 6pack :hopeless:
Nothing against men that look like that lol i’m talking about the guys who act all tough and that.

It’s normally just the n.e.ds down my way that are like that.
woman don’t get as big as men of course but the principle still applies that loads of heavy carbs combined with daily work outs bulk you up. What i mean by smaller lighter types of food is more veg less carbs on the dinner plate whereas men would want to the proportion of less veg more carbs
I stopped working out so much and changed my diet because i was struggling to fit my shoulders and arms into tops yet i was a size 6-8 waist.
Yeah you can stop before you get to hulk mode, anyone can..

Also.. make sure you’re using correct form with a good mind-muscle connection. Do slow and controlled reps. This is where a lot of people go wrong, lets use the example of a standard bicep curl. They will go for a weight heavier then they can curl so they end up compensating for this by using their shoulders and momentum, you’d be surprised at the amount of people that can’t even curl properly. Some people ‘can’ curl more then me, yet i’m bigger than them, because I ensure strict form with a strong MMC for every exercise. You need to leave your ego behind when you go to the gym, we were all noobs once and no one cares if you aren’t lifting a massive amount of weight.. you look sillier when you’re doing it wrong.

Theres also no point going to the gym if you aren’t trying to better yourself each time, push for that extra rep every time but remember strict form. If you don’t do it properly you are only cheating yourself.