Need advice
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Hey guys,
I/m 22yrs old this year, standing at 1.7m and weigh 55 - 57 kg.
I want to gain up to 70 - 75 kg with good upper body and leg muscles within 6 month (if possible).
My football coach say I'm too thin to play the goalkeeper position.
I want to go to the gym but very paiseh cos of my small size.
None of my friends want to follow me go gym.
Can someone give me some valuable advice?
Is getting a personal trainer recommended?
I have no idea what diet to follow.
I eat quite a lot, up to 5 - 6 meals a day but I still can't gain weight.
Serious advice please.
Or you can PM me.
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eat more proteins and at the same time do your exercises to use that proteins to build muscles.
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hmmmm. I'm about your targetted sizeOriginally posted by chillz88:Hey guys,
I/m 22yrs old this year, standing at 1.7m and weigh 55 - 57 kg.
I want to gain up to 70 - 75 kg with good upper body and leg muscles within 6 month (if possible).
My football coach say I'm too thin to play the goalkeeper position.
I want to go to the gym but very paiseh cos of my small size.
None of my friends want to follow me go gym.
Can someone give me some valuable advice?
Is getting a personal trainer recommended?
I have no idea what diet to follow.
I eat quite a lot, up to 5 - 6 meals a day but I still can't gain weight.
Serious advice please.
Or you can PM me. But I still have quite a bit of fats around me from my stint in germany that I have yet to lose
Anyway, some points
1) Don't be paiseh to go to the gym. There's always a first time for everyone.
2) Personal trainer... You may want to PM macro_simone. He's offering a few free lessons because he just got his cert and wants to get some experience.
3) Eat more, must also eat right, and train right.
In addition, some of the stickies here are rather informative in terms of nutrition and training, so you may want to take a look at those. -
1) How much is the cost of personal trainer?
2) What does a personal trainer do? Only helping out at the gym?
3) I ate quite a lot. But I don't know what kind of food I need. Will the personal trainer able to help? -
50-200 dollars.
He tracks your progress and advises you on which exercises to do for optimal performance.A good PT should also teach you how to use dumbbell/barbells and not 100% machine circuits.
We have two PTs in our forum, Marco_simone and OPT. -
no balls to even wack the gym how you expect to improve
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that price is per session?Originally posted by Simon Dean:50-200 dollars.
He tracks your progress and advises you on which exercises to do for optimal performance.A good PT should also teach you how to use dumbbell/barbells and not 100% machine circuits.
We have two PTs in our forum, Marco_simone and OPT. -
gain some mass first! Eat more! But most importantly the right kind of food.
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he alr said he eats a lot. and what is the right kind of food.Originally posted by selfobliged:gain some mass first! Eat more! But most importantly the right kind of food. -
Many people say they eat a lot when infact it is only enough to suffice for 2 of my meals out of 4.
50-200 depending on what kind of personal trainer and experience that kind of stuff.
Some personal trainers can work with the average joe but some personal trainers are out there to improve sports performance aka strength and conditioning coach.
Honestly, i would seek the latter's opinion more. -
wat an assholeOriginally posted by tut4nkh4m3n:no balls to even wack the gym how you expect to improve -
Thanks for the info!Originally posted by Simon Dean:Many people say they eat a lot when infact it is only enough to suffice for 2 of my meals out of 4.
50-200 depending on what kind of personal trainer and experience that kind of stuff.
Some personal trainers can work with the average joe but some personal trainers are out there to improve sports performance aka strength and conditioning coach.
Honestly, i would seek the latter's opinion more.
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This is very trueOriginally posted by Simon Dean:Many people say they eat a lot when infact it is only enough to suffice for 2 of my meals out of 4.
Something a lot to you may not be a lot to us -
I think you should do a body composition test.Let us know your bodyfat% lean mass and all that crap.
If you can also let us know your carbohydrates/protein/fats breakdown -
Ok, how to know that?Originally posted by Simon Dean:I think you should do a body composition test.Let us know your bodyfat% lean mass and all that crap.
If you can also let us know your carbohydrates/protein/fats breakdown -
Go to a doctor and ask for such a test.Originally posted by chillz88:Ok, how to know that?
This is what i eat, a sample.
630am:Oat meal cooked with milk and a banana
830am:A protein shake with scoop of glucose
1015am: Pieces of chicken chop with coleslaw and baked beans, some rice.
1230:A fruit like banana
1400:Beef soup(No rice)
1515-Training.I sip on energy drinks during the session sometimes.
1605-Banana and a protein shake mixed with glucose.This is for maximal insulin spike and other complex stuff.
1700- Fish soup(No rice)
1900-Home cooked food with rice and dishes
1900-1945 clear my mind with a very slow scroll near my house
2100- A fruit or some raw vegetables
2250-Mug of low fat skimmed milk before bed
2300-615 ZzzzZZzz
Supplements- Protein shake(Sometimes)
-Fish oil and flaxseed oil capsules
-Zinc tablets
-Melantonin(Occasionally)
Estimated total kcal intake is 3000- 3200.Real hardcore competitive athletes can take 5000kcals or more.I aint kidding.10000kcals is also rather heard of.
Most meals contain some vegetable or fruit.
Used to take Hydrochloric acid tablets but dont really bother now.
Some of you might say my gym duration is short but within those 45-50 mins i dare proclaim that i do more work than most people who linger around for 2-3 hrs. -
Ok, I think I know where I go wrong. Must be my meal time.
I had irregular meal time.
I seldom had breakfast in the morning or I will just have a hot milo or tea.
Lunch (1pm) will be mostly 2 packets of food + soft drinks.
Dinner usually 2 - 3 servings + some fruits like apple and banana + mineral water.
I go jogging either at night or early morning at 4am - 5am.
I used to work full time. Now I'm working from home. So I should probably start watching what I eat and maybe draw a time table like yours? -
Never skip meals, it can make you fatter infact.
Cut down on the jogging for the time being.Because you are planning to gain some mass and jogging can be counter productive. -
x2Originally posted by Simon Dean:Never skip meals, it can make you fatter infact.
Cut down on the jogging for the time being.Because you are planning to gain some mass and jogging can be counter productive. -
haha i was once like u
165cm 50kg.....now is 68-70kg work hard n eat well lor.... -
Noted. Its off season now. So probably I could refrain myself from jogging.Originally posted by Simon Dean:Never skip meals, it can make you fatter infact.
Cut down on the jogging for the time being.Because you are planning to gain some mass and jogging can be counter productive. -
Not asking you to avoid it just cut down.
And you might wanna do HIIT to compliment your cardio.Unlike jogging, HIIT helps to preserve muscle instead of "burning" it away.Check the stickies to get an idea of what i mean. -
lol sorry, but you know how truth hurtsOriginally posted by chillz88:wat an asshole -
Boy, I wish i can eat like that and won't get fat >_<Originally posted by Simon Dean:Go to a doctor and ask for such a test.
This is what i eat, a sample.
630am:Oat meal cooked with milk and a banana
830am:A protein shake with scoop of glucose
1015am: Pieces of chicken chop with coleslaw and baked beans, some rice.
1230:A fruit like banana
1400:Beef soup(No rice)
1515-Training.I sip on energy drinks during the session sometimes.
1605-Banana and a protein shake mixed with glucose.This is for maximal insulin spike and other complex stuff.
1700- Fish soup(No rice)
1900-Home cooked food with rice and dishes
1900-1945 clear my mind with a very slow scroll near my house
2100- A fruit or some raw vegetables
2250-Mug of low fat skimmed milk before bed
2300-615 ZzzzZZzz
Supplements- Protein shake(Sometimes)
-Fish oil and flaxseed oil capsules
-Zinc tablets
-Melantonin(Occasionally)
Estimated total kcal intake is 3000- 3200.Real hardcore competitive athletes can take 5000kcals or more.I aint kidding.10000kcals is also rather heard of.
Most meals contain some vegetable or fruit.
Used to take Hydrochloric acid tablets but dont really bother now.
Some of you might say my gym duration is short but within those 45-50 mins i dare proclaim that i do more work than most people who linger around for 2-3 hrs.
God likes to make fun of ppl, those who wanna gain weight cannot gain, those who wanna lose weight..gained more instead zz -
Do you think i just remain sedentary?