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Hey guys.

I started gym beggining of this week.

age: 22
wheight on monday: 57kg!!!! 8O
height: 179cm
(dam im scrawny)
body fat: 2%

ok so ive bought myself "EVOX 5XL muscle meal" which i take 2 shakes a day. one in the morning and one after my gym session at night. ive started eating mainly eggs beef chicken tuna and fish for extra protein.
i also bought myself "Tributrone Z factor anbolic and metabolic enhancer" which i take 2 pills twice daily morning and night.

on monday i did chest/shoulders (i have a cousin whom im going to gym with every day and he knows the equipment and stuff and tells me what to do and how many reps.)
teusday i did arms/shoulders.
wednesday have a break have a kit kat.
thursday chest/legs
friday arms/shoulders

also after each session i do 10 min cardio on the bike getting my heart rate to 160

so far each gym session is about 40min to 60min and i push hard till my arms and chest buckle with pain. i literally train till my body cant each session. ive been in alot pain these first few days (can stretch my arms straight or lift them up fully or even drive that lekka)

anyways has anyone got any extra tips or recomendations? i wanna beef myself up fast and reach 85kg as quick as i can.

thanks guys
qwik

firstly, take your protein shakes 3 time's a day, try and eat about 4 times a day.

Last piece of advice from my side:

Try and train 1 muscle group per day (abs are exempt from this rule) and don't overtrain!!

"i literally train till my body cant each session."

that's overtraining.

Train the 3 biggest muscle's first.

Eg. Monday - Chest and abs
Tuesday - Legs
Wednesday - Back and abs
Thursday - Shoulders
Friday - Bi's, tri's and abs

That is actually my schedule.

EDIT: I almost forgot. Don't eat too much of the egg yolk, the goodness is actually in the egg white. I generally eat one whole egg for every 3 eggs i eat. You can buy egg white's from places like nu-laid..

PROTIP: Do not gym for longer than 40min. After 47min lymphatic acids builds up in the muscle tissue and start breaking down cells. That means, go in, go hard and GTFO.

Low reps, high strain is better for building than lot's of reps @ low strain. for example doing 3 reps bicep curls @ 25Kg and not being able to do more is better than 24 reps @ 5KG.

Muff, gymming 5 days a week to build muscle is unnecessary, I've got a 3 day program I'm going to start on soon.

awesome! yeah i forgot to put abs in i do thos at home instead.

so overtrain is bad? is it normal that my arms wont stretch? if i stand up and let my arms just hang normally at my sides they dont lol. its as if they are positioned in imaginary pockets.

so 3 shakes a day? cool i love the taste as for meals i have 2 a day. lunch and supper. i need to find time to somehow have 4 protein/carb meals a day.

what sort of meals do you eat?

Doen dit op die boere manier: Eet pap en vleis dat jy 'n bietjie lyf kan kry!!!

Oh, and creatine helps with the pain and stiffness.

Hman wrote:PROTIP: Do not gym for longer than 40min. After 47min lymphatic acids builds up in the muscle tissue and start breaking down cells. That means, go in, go hard and GTFO.

Low reps, high strain is better for building than lot's of reps @ low strain. for example doing 3 reps bicep curls @ 25Kg and not being able to do more is better than 24 reps @ 5KG.

yeah i do heavy wheights and a little bit or reps. nore more that 7-10 on most machines.

i did those "21's" i think with the free wheights for biceps and i used the 15kg one for my first try.

i managed the first 21 . but failed 2nd time round.

Hman wrote:Oh, and creatine helps with the pain and stiffness.

QFT

Then use more weights till the point where you can't do more than 5-6 reps

Hman wrote:Oh, and creatine helps with the pain and stiffness.

i think those pills im taking have creatine in it? hope my totie doesnt shrink lol.

@samaya : ya ek hou van die pap ya.

anyway thanks so far for the inputs im going to post my wheight every few weeks here (and maybe pics but that could be gay )

otherwise i must say i do feel i tiny bit bigger

Dont you ever do back???

I normally do Back and Arms together
and then Chest and Tricepts together.

Shoulders I train by themselves.

Legs I do with abs...


I cant give which days I train what. Cause I change them all the time. Some Mondays is will be chest others it will be legs.

As for the deit .. Keep it clean , plenty water. Cut out your fizzy drinks .


If you can keep to this diet as long as possible you will see results.



Just be pateint they will come...

back? how do i do back?

yeah water water water. ive been drowing myself regulary

ive also cut my smoking down to 1 a day. and havent a beer/joint this whole week so far

qwiksilva666 wrote: is it normal that my arms wont stretch? if i stand up and let my arms just hang normally at my sides they dont lol. its as if they are positioned in imaginary pockets.

That's just because the muscles are stiff. Not used too exercise. Give it a couple of sessions and they'll start getting used to it. Just stretch your muscles before and after and you train and always do a warm up set or 2.

[quote=''qwiksilva666''] so 3 shakes a day? cool i love the taste as for meals i have 2 a day. lunch and supper. i need to find time to somehow have 4 protein/carb meals a day. what sort of meals do you eat?[/quote]

From what i can gather, you have a hectic metabolism. Which means that you will have to load up on protein and carbs.

Remember that your body needs vitamins and proteins (nutrients) and and and to function, so when you don't eat regularly to keep your body satisfied it will start taking the nutrients out of your muscles, and that's not good.

That's why it's better to rather eat 4-6 times daily (decent portions, not too big and not too small) than to eat 2-3 times.

As for what to eat, best would be to rather contact a professional. But I eat a cup of jungle oats in the mornings, and then through out the day i'll either have some chicken or fish with a cup of brown rice or a cup of veggies. Try and steam your food if possible.

@Hman. True, training 5 days instead of 3 is a waist, but unless you can find the perfect balance in training 2 muscle group's a day, it's safer rather training 1 muscle a day. If you train 2 muscles a day, and you overtrain the one muscle your brain can get confused and won't give both muscles the blood it needs to recover. Which means in affect you'll be breaking the muscle down.

qwiksilva666 wrote:back? how do i do back?

yeah water water water. ive been drowing myself regulary

ive also cut my smoking down to 1 a day. and havent a beer/joint this whole week so far

Back = chin ups , lat pulldown , dead lifts , seated rows , barbell row and so on .

http://www.exrx.net/Lists/ExList/BackWt.html

here is diet you can use...

Try and stay away from machines. free weights are much much better!

qwiksilva666 wrote:

Hman wrote:Oh, and creatine helps with the pain and stiffness.

i think those pills im taking have creatine in it? hope my totie doesnt shrink lol.

@samaya : ya ek hou van die pap ya.

Lol, ephedrine does that.

muffinman wrote:From what i can gather, you have a hectic metabolism. Which means that you will have to load up on protein and carbs.

Remember that your body needs vitamins and proteins (nutrients) and and and to function, so when you don't eat regularly to keep your body satisfied it will start taking the nutrients out of your muscles, and that's not good.

That's why it's better to rather eat 4-6 times daily (decent portions, not too big and not too small) than to eat 2-3 times.

As for what to eat, best would be to rather contact a professional. But I eat a cup of jungle oats in the mornings, and then through out the day i'll either have some chicken or fish with a cup of brown rice or a cup of veggies. Try and steam your food if possible.

@Hman. True, training 5 days instead of 3 is a waist, but unless you can find the perfect balance in training 2 muscle group's a day, it's safer rather training 1 muscle a day. If you train 2 muscles a day, and you overtrain the one muscle your brain can get confused and won't give both muscles the blood it needs to recover. Which means in affect you'll be breaking the muscle down.

]

yip i do have an insane metabolism. i heard its difficult to build muscle in my case. but if i eat correclty it should be fine?

can i do muscles mon wednes and fri and then cardio teus and thurs?

@acidkidsa : thanks for the diet!!! but what is "whey" and "flaxseed"? and where do i get it?

Good luck there, stringbean!
But don't worry, if you can't bulk up, 57kg is still more than heavy enough to be an internet tough guy

whey protein

muffinman wrote:Try and stay away from machines. free weights are much much better!

cool i use both so far.... the freewheights biuld supporting muscle groups better i heard

qwiksilva666 wrote:@acidkidsa : thanks for the diet!!! but what is "whey" and "flaxseed"? and where do i get it?

Whey protein, and the flaxseed you can get from any Dischem. They have them in those little fridges at the end of the isles . . Read up on Flaxseed oil.



Try buy your suppliments from http://www.springbokpharmacy.co.za/
they cheaper they Dischem.. Dischem is a rip off.


And read up about the Max-Ot training routine.. Its somewhere on google ..

jamin_za wrote:Good luck there, stringbean!
But don't worry, if you can't bulk up, 57kg is still more than heavy enough to be an internet tough guy

eish.