Advice on weight gain

kickintheteeth

hi,

I'm 5'11, i weigh 11.5 stone.

i eat pretty well, and have started football training again, twice a week, with one or two days on the gym.

but i want to be around 13 stone. i have no idea how creatine or any of these protein drinks work, but am willing to try them.

have a bit of stomach, so don't want anymore fat going there.

any help, much appreciated, thx

Dermington

kickintheteeth wrote:

hi,

I'm 5'11, i weigh 11.5 stone.

i eat pretty well, and have started football training again, twice a week, with one or two days on the gym.

but i want to be around 13 stone. i have no idea how creatine or any of these protein drinks work, but am willing to try them.

have a bit of stomach, so don't want anymore fat going there.

any help, much appreciated, thx

Hi,

Is it football or soccer?

13 stone is probably a lot for 5'11" unless its 13 stone of muscle.

Creatine and protein drinks wont gain weight for you and being honest from 6 years spent in St Colmans College in Fermoy with inter county standard hurlers I can say that all sorts of people start taking creatine for no reason other than they heard it helps them bulk up. I would say get a solid diet and workout plan in order first and then worry about creatine and protein shakes.

For the most part, you dont get to choose where fat goes. If you have a bit of a stomach then you are carrying extra weight as it is...So why would you want to gain 2 stone instead of just getting into better shape first and then seeing how you perform.

Dermot.

g'em

post up your durrent diet and exactly what you do for training. Don't worry about protein/ creatine for now, your standard diet is more important.

And read the stickies, virtually everything said here is based around them

topdog8

on the contary u can actually aviod fat build up in a certain area if u train correctly. for stomach fat alot of people forget to work out lower abs and concentrate on upper abs only.
do post ur diet and routine up but i can tell u now ur wasting ur time only going the gym twice a week

Chucky the tree

topdog8 wrote:

but i can tell u now ur wasting ur time only going the gym twice a week

bull****. 2 times is fine. However 3 times will be better. Anything more then that for weights is too much unless you are a serious trainer.

t-ha

topdog8 wrote:

on the contary u can actually aviod fat build up in a certain area. for stomach fat alot of people forget to work out lower abs and concentrate on upper abs only.
do post ur diet and routine up but i can tell u now ur wasting ur time only going the gym twice a week

Can you provide a scientific study to back-up that working out your lower abs (which are not seperate muscles to your upper abs by the way, as you have one ribbed muscle going from your ribs to your pelvis on the right and the same on the left) will prevent fat gain in that area? I mean something that's been published since that myth got debunked over & over again.

Also, the most beneficial frequency with which someone goes to the gym will be dependant on them individually. Arnold used to go twice a day, that's why he used to run through workout partners as they just burned out with that training frequency & workload. Caloric surplus, sleep & continuous training progression will result in muscle growth.

Boru.

topdog8 wrote:

on the contary u can actually aviod fat build up in a certain area if u train correctly. for stomach fat alot of people forget to work out lower abs and concentrate on upper abs only.
do post ur diet and routine up but i can tell u now ur wasting ur time only going the gym twice a week

Is it just me or am I the only one here who ever did biology in school? Sorry topdog, I don't mean to be flipant it's just I've never seen any biology text, anatomy chart or cadaver that shows an upper and lower abs. It's one muscle. Thus contraciton works the whole muscle or none. Biological law not mine.

Seperation in to uppers and lower, left and right, 6 or 8 is casued by tendon definition after low body fat reveals the area. Most people are born with a 6 pack. Most people still have a six pack. Most people just have too much body fat which accumulates in the "lower abs".

Oh and that whole going to the gym twice a week thing is wasting your time? Funny...I train many porfessional athletes and some amateur bodybuilders and some of the really good ones only go to the gym once a month. I never go, except for laugh...

Perhaps kickin.. is performing extremly heavy and stimulating workouts and needs more time than a pansy to recover from said workout? Just a thought..don't mind me


Now kcikcin - as g'em said post more detail. It's impossble to advise fully knowing so little. Off hand though Include a minimum of 30 -40g of protein per meal each of which should be spaced 2.5 hours apart.

Work the folwing three exercises using nice heavy weights - (if youre worried about this, as would be sensible get a spotter, an experienced friend or corch or a personal trainer).

Deadlift
Bench
Squat.

That's it - don't worry about the rest. Oh do a warm up set of 10-12 reps, move to another set of 8-10 rest one minute then lift something really really heavy about 4-6 times, lift more same rep range (if you can you didn't do enough the first time) swear becasue you feel every muscle screaming, then do the same again for the other exercises. Eat protein leave.

Finally, enjoy a 45-60 minute jog at 60-70% of your max hr. If you don't know what that is see this page http://www.isometric-training.com/heart-rate-monitor-training.html

Repeat.

When you are colossal and on the cover of men's health I'll accept your thanks in the form of a large steak in my favourite restraunt.

kickintheteeth

hey, thx for the replys

i do soccer training twice a week, for 2hrs a nite, 1hr solid running, and other hour football work.

twice a week in the gym, 40 min upper body free weights, 20 min leg building, and then some swimming.

don't have a reg eating pattern really, lunch(chicken roll) and dinner(meat and veg usually) everyday, no breakfast.

when i say i have a bit of a stomach, i mean, its not an ironing board.

i was 13 stone before, and it makes a huge difference in a game. i'mm getting muscled off the ball now so easily.

Aedh Baclamh

No breakfast? /o\

Reason?

kickintheteeth

i'd prefer the extra half hour in bed, than getting up to eat

justsomebloke

buy no added sugar museli pour in some milk and eat 4 minutes, better still with 10 minutes you could have boiled some eggs to have with it to. If you actually want to put on weight and muscle take your diet seriously and as you have been told before breakfast is the most important meal of the day so get your lazy ass out of bed and eat. What the hell would you be doing for breakfast that would take 30 minute to prepare and eat