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Thread: Help me

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    Just joined M&S Timjarvo's Avatar
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    Default Help me

    Hi my name is Tim I've been working out for over a year. But I have only seen changes in my chest I currently weight 65kg and have failed to put on any weight. My main goal is to put size on in my arms. Can someone give me advice on what I should do or try. I'm running out answers

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    M&S Elite Member TASan's Avatar
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    How is your diet?
    <-- If anyone is helpful, be sure to click the star in the bottom left corner and spread some REPS!

    B.Sc. in Sport Science with specialisation in Physical Activity and Health
    Certified Personal Trainer

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    Quote Originally Posted by Timjarvo View Post
    Hi my name is Tim I've been working out for over a year. But I have only seen changes in my chest I currently weight 65kg and have failed to put on any weight. My main goal is to put size on in my arms. Can someone give me advice on what I should do or try. I'm running out answers
    Use this to calculate your daily calorie needs.
    http://www.muscleandstrength.com/too...alculator.html

    You wont gain any weight unless you eat right, your muscles need to feed on something to grow.
    Make sure your workout isn't too vigorous either, they need time to rest in order to grow.
    "If it's too heavy, then it's not worth lifting"

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    Slacker ;) Dangermouse's Avatar
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    Diet is one of the most important things, and so is the routine you're following. If you're not gaining weight, you're not eating right for you (that bit's important because everyone is different) and if your arms aren't changing, but your chest has, you need to look at your workout and maybe think about changing it.
    Determination....
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    Quote Originally Posted by Timjarvo View Post
    Hi my name is Tim I've been working out for over a year. But I have only seen changes in my chest I currently weight 65kg and have failed to put on any weight. My main goal is to put size on in my arms. Can someone give me advice on what I should do or try. I'm running out answers
    My diet is a meal every 2-3hours. But I'm always hungry so should I be eating more?

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    Regular Poster itsn8o's Avatar
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    You're still only 65kg after a year of training and your DP reveals a guy with very little fat.

    You're not eating enough, diet is definitely the culprit here. Eat more, a lot more.

    You should be increasing your weight by ~1.5kg every 3 months. If this doesn't happen, eat more.
    Goal:

    700kg (1,543lbs) total

    Progress:

    0%==========||==========100%

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    Slacker ;) Dangermouse's Avatar
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    I think by diet we actually meant what are you eating every 2-3hrs. Like itsn8o said, you're not eating enough. Probably not eating enough of the right foods. Why don't you put up here what you eat in a typical day and someone will be able to help you more.
    Determination....
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    'The greatest pleasure in life is doing what people say you cannot do.'

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    Breakfast: 4egg and 400g of oats
    Snack: 200g of chicken and a cup of Brown rice
    Lunch: 200g of lean beef mince and a cup of pasta
    Snack: protein shake and a banana
    Dinner: 200g of red meat and 500g of vegetables (don't really weight the vegetables)

    This is just a average day

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    Just joined M&S Timjarvo's Avatar
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    This is also my routine

    Chest and tri: flat bench 3sets for 10reps
    Incline dumbbell press 3sets for 10
    Flat chest fly 3sets for 10
    Tri pull down 3 sets for 10
    Skull crushes 3sets for 10

    Back and bi: seated row 3sets for 10
    Bent over row 3 sets for 10
    Pull ups assisted 3sets for 10
    Curls 3 sets for 10

    Shoulders traps and leg
    Shoulder press 3 sets for 10
    Lateral raises 3 sets for 10
    Shrugs 3 sets for 10
    Squats 3 sets for 10
    Leg curls 3 sets for 10
    Extension 3 sets for 10
    Calves raises 3 sets for 10

    I've been doing workout for 5weeks now

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    The Strongman Brute's Avatar
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    Well there's your problem. No deadlifts or pizza!
    You Can't Out-Diet Lousy Training.

    Team BEAR

    Forever Bulking

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    And over the past year, so over the 52 weeks you gained no weight, did you ever think to increase your food intake slightly each week until you started to gain weight?

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    Regular Poster itsn8o's Avatar
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    Building Muscle = lifting weights + rest + eating

    Of those 3, which one do you think you need to do more of?

    Hint: It's eating.
    Goal:

    700kg (1,543lbs) total

    Progress:

    0%==========||==========100%

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    Thanks for the advice. I'm going to have at least double my food intake. I'll keep posting on my progress

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    Frequent Poster xcoyote's Avatar
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    That's also the incorrect approach. Why go to the other extreme, first you went for a year without increasing your calories and not gaining weight and then all of a sudden you want to double them..you'll gain weight but it won't be the weight you want.

    Work out your Macros, weigh yourself, keep tabs on your leaness (pictures, mirror) and adjust by 20-30g of carbs each week upwards, until you start seeing some weight gain.

    Ensure you're proteins (aim for 1g of protein per lbs of body weight) and fats (try to get at least 20% of your caloric intake from fats) are spot on.

    Track your macros every day, because if you don't know what you're eating, then you don't know what to adjust.

    Then yeah, adjust by 20-30g carbs each week until you see movement in the direction you want.

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    Frequent Poster xcoyote's Avatar
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    If you've consistantly eaten that food above for a whole year by the way, without gaining or losing weight then you have a year worth of data to establish what you're burning, so try to get those percentages of macros right and them bump up the carbs. Goodluck

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    Quote Originally Posted by Timjarvo View Post
    This is also my routine

    Chest and tri: flat bench 3sets for 10reps
    Incline dumbbell press 3sets for 10
    Flat chest fly 3sets for 10
    Tri pull down 3 sets for 10
    Skull crushes 3sets for 10

    Back and bi: seated row 3sets for 10
    Bent over row 3 sets for 10
    Pull ups assisted 3sets for 10
    Curls 3 sets for 10

    Shoulders traps and leg
    Shoulder press 3 sets for 10
    Lateral raises 3 sets for 10
    Shrugs 3 sets for 10
    Squats 3 sets for 10
    Leg curls 3 sets for 10
    Extension 3 sets for 10
    Calves raises 3 sets for 10

    I've been doing workout for 5weeks now
    Have you tried increasing the weight? or if not the weight, more reps or more sets?

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    I ha've increased the weight. I seem to put on strength but not size

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    M&S Elite Member TASan's Avatar
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    Quote Originally Posted by Timjarvo View Post
    I ha've increased the weight. I seem to put on strength but not size
    Remember that you probably look at your self in the mirror every day, so spotting changes can be hard. Are you measuring or taking pictures on a weekly or monthly basis? That way it is easier to see progress.

    And remember, the single most important factor for strength is cross sectional area (muscle size), so at some point you HAVE to get bigger to be able to get stronger. It is just no way around it. If you keep getting stronger, then continue progressing on your workout regimen and start increasing your food intake as mentioned above. Small steps.

    Hope it helps
    <-- If anyone is helpful, be sure to click the star in the bottom left corner and spread some REPS!

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    Thanks for the advice and I'll make sure I keep you all up to date with my progress

 

 

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