Thank you very much !
Thank you very much !
Thanks for the comments :)
You do indeed look much healthier now too, daydreamer!
Gilleh, your pecs and lats look bigger...no? Strange that you weigh less in the new pic but look more...robust. IDK, maybe it's the tan. Overall I would say there's just something about the new pics, you look heartier and healthier.
You can see a difference, maybe a subtle difference, but one non the less. To gain weight you need to be eating the correct foods, it's no use just cutting grains etc... You actually need to eat a considerable amount of food.
Body builders tend to focus on the assumption of approximately 1g of protein per 1lb of of lean body fat so if you weigh roughly 120lbs taken from you wighing 54kg then you should be eating about 120g of protein a day! Thats roughly 5 large chicken breasts by my calculations!
Also depends on your workout regime as well to build muscle, building lean weight (muscle) most bodybuilders advocate doing low reps high weight.
Check out defranco's built like a badass workout programme
[url=http://www.defrancostraining.com]DeFranco's Training ..:: The Ultimate Way To Become A Better Athlete ::..[/url]
or even google stronglifts 5x5
You will probabably never look like mr olympia or whatever because of your body type. Just stick at it and you will notice the difference if you heed this advice.
PS I am not a PT nor a doc, but I have trained American Football players and use to bodybuild so I have done my research on this kind of thing!!
Thanks urbancaveman, I've lately bought a barbel switched to 5*5 about a month ago and I can see the difference on my body.
I'll read that link asap.
Could you recommend exercises I can do at home with low risk of injury?
I've never stepped into a gym, I do curls and shoulder presses along with Convict Conditioning stuff
Deadlifts hurt my neck.
If deadlifts hurt your neck you are doing them wrong! When doing any resistance exercise, proper form is essential to prevent injury and to improve efficiency, so I'd be hesitant to remove deadlifts out of the equation, just look at your posture as you are doing them, try doing them in a mirror.
Check this website out for a step by step deadlift guide.
[url=http://stronglifts.com/how-to-deadlift-with-proper-technique/]How to Deadlift: Definitive Guide to Mastering Technique | StrongLifts.com[/url]
The whole idea with stronglifts is to start off small then go big! So I reccommend doing the following
2 warm up set at approximately 30% of your maximum weight, so if you can bench press 100Kg for 5 reps then your warm up set would be 30kg. If your maximum is 40kg then your warm up weight would be 15kg etc.
2 intermediate sets this will be approximately 70-75% of your maximum weight so if your maximum is 100kg then you do 2 sets of 5 reps with 70-75kg likewise if your maximum is 40kg then you do approximately 30kg .
1 set of 5 reps of your maximum weight you could do last time!
IMPORTANT: When your maximum becomes too comfortable add 1 extra set to failure adding another weight to the amount you already do try and improve.
Do this for each of the exercise on the stronglifts program and you should see results! but remember to rest! This programme is only meant to be done 2-3 times a week maximum! Muscle growth occurs during rest so make sure you get plenty of it and plenty of sleep!
Keep us posted of your results!
Six weeks ago: [url=http://s1051.photobucket.com/albums/s438/lyns84/?action=view¤t=photo.jpg&mediafilter=noflash]photo.jpg picture by lyns84 - Photobucket[/url]
Today, 14lbs lighter: [url=http://s1051.photobucket.com/albums/s438/lyns84/?action=view¤t=photo.jpg&mediafilter=noflash#!oZZ2QQcurrentZZhttp%3A%2F%2Fs1051.photobucket.com%2Falbums%2Fs438%2Flyns84%2F%3Faction%3Dview%26current%3Dimage-1.jpg]photo.jpg picture by lyns84 - Photobucket[/url]
I can't see any difference, infact I think I look wider! My clothes are falling off me though, so I must be just shrinking in general...
nope, your chest waist and thighs shrank :)
I can't see any difference, infact I think I look wider! My clothes are falling off me though, so I must be just shrinking in general...[/QUOTE]
I see a big difference! Especially in your chest and waist :) You look amazing!