Posts by ggarron

Also, I had to Google what "AFAIK" meant.

:), Thanks God for Google, AFAIK, IMHO, ASAP, and lots others, sometimes need to be googled.

Hi, As you said "Normally I can eat whatever and I don't gain any weight" maybe you are Ectomorph type, you just burn too much too fast to gain weight.

So, you need to eat more, and better 6 times a day, try to add protein to add muscle, and weight lifting as said above is a must! Cardio, well maybe only three times per week 45 minutes each, more of that will burn your food, and you will not be able to gain mass (muscle mass)

In my personal experience, to gain muscle I had to quit my spinning classes, and stick to 3 times a week with weight lifting.

You may be interest in reading

this If you are going to a gym try to start a weight lifting program instead of running until you see some muscle added, and some weight gained, try to gain weight slowly in order to gain only muscle and little fat, maybe 0.5 lbs a week could be ok. For that you may need to calculate your resting calorie needs (with CC) and add 250 to 300 to that number, take care to count all the job you do in a normal day, if you walk to work, or do any activity add in activities in CC (select sedentary before, in your profile). Once you have determined your calorie needs add those 250 or 300 cals and you will be gaining 0.5 lbs per week more or less, if you are in a weight lifting program and eating enough protein, 1.5 grams per kilo, or 0.75 per lbs that extra weight should be muscle. Try to pick a full body routing and give your body enough resting time, train only three non consecutive days. you will get lean and fit, once you are at your desire weight consume only the cals needed to maintain your weight and keep training, you may add some cardio (good for health) but be sure to count those calories and add them to your diet, otherwise you will loose weight.

Read this for, an idea of a weight lifting program for a novice person

Hi,

Thanks, According to my doctor (different from the one who made me the surgery) my knee is recovered, what I need to gradually increse excersice until the muscle around are strong enough to support the stress.

I have started now with starting strenght to try it, I will give it two or three weeks to see how it works on me. I think could be OK because I can hardly recover from the my actual routine, I work on monday chest and biceps, and on wednesday I still have soreness, and I have read that you really need to recover in order to grow.

Sometimes, when I want work back (on fridays) I still feel my biceps (worked-out on mondays) to tired to support the work, so maybe I am working to hard and not allowing recovery, and it seems that starting strenght is going to help on that.

Of course I am working the squats with very few load, just 10 kilos on each side of the barbell (22 lbs).

Hi,

More details.

Monday

Chest -

Barbell bench press 4 sets 8 to 6 reps (fatigue)

Incline barbell press 4 sets 8 to 6 reps (fatigue)

Pec deck butterflies 4 sets 8 reps

Dips 4 sets 8 reps

Biceps

preacher 4 sets 8 to 6 reps (fatigue)

dumbbell curl 4 sets 8 to 6 reps (fatigue)

Wednesday

Legs

Chair (cuadriceps)

Leg curls

Triceps

Cable extensions 4 sets 8 to 6 reps (fatigue)

Seated dumbbell extensions 4 sets 8 to 6 reps

standing single arm dumbbell extension 4 sets 8 to 6 reps

Friday

Back

Chin up 4 sets 6 reps (can't to more)

Pull down 4 sets 8 to 6 reps

single arm dumbbell  rows 4 sets 8 to 6 reps

T-bar rows 4 sets 8 to 6 reps

Shoulders

Military press 4 sets 8 to 6 reps

Two Arm Front Deltoid Dumbbell Raises 4 sets 8 to 6 reps

That is my routing, sometimes I change something, but keep to the basics, Like bench press, chin up or pull up

30 grs of milk powder

30 grs of baby cereal (nestle)

30 grs of instant oatmeal

30 grs of protein powder (whey protein) (Only the day I go to Gym)

All of that in the blender with plenty of cold water, two to three minutes, and an easy to eat breakfast, kind of 500 cals (I am on a weight gaining diet)

There I have protein, carbs, fibre, and some fat (from the milk), and taste great :).

Depends on your body fat, if you have a lot, well doing cardio, you will loose it, and you will loose those inches.

Do not worry about your weight, 'cause as far as I can see you want to fit in that dress for the new year's party.

lean muscle weights more than fat, so as for_sev said, you may loose those inches and even gain weight.

you may go to a gym and look for the instructor and tell him what you want to do, so watching you, he may help you.

As we can not see you it is difficult to help.

regards,

Guillermo.

Original Post by kthompson92:

Original Post by alicephilippa:

Lots of repetitions of light weights to build stamina and tone, rather than few reps at heavy weights, which I've always been taught will build bulk

Define light.  2 or 3 lbs?  5?  What is considered heavy?  10?

Sorry- I just don't know much about weights and I want to do right by my body from the get go.

Hi, light is the weight you may lift to make 15 reps 4 sets, heavy is the weight you need to lift to make 8 reps 4 sets (more or less).

Anyway to look like a guy, you need to have guy's hormone (testosterone), so you have no risk to end like a guy, push ups is Ok, if you can do them, try using your knees instead of your feet as support to make them easier, also if you are not on a diet to gain weight (eating more calories that you expend) you will not get bulk muscles, but for sure strength.

Original Post by misspriss316:

Soy protein doesn't do as much as whey does in building muscles I believe, since whey is the athlete's protein of choice.

That is because whey protein has the essencial aminoacids, and soy protein does not, so its protein could not be absorved by the body, but you can get some aminoacid supplement with the soy protein, and that should do the trick IMHO.

Thank you very much, I will do that, I am more like ectomorpho so I just hope not to loose my hardly gainned lean muscle.

thanks for your advice.

Guillermo.

Original Post by agelades:

I mentioned something like this in the other post about the female body:

'Curves' is just another politically correct word. It's the same as pleasantly plump. However, I'm sure it was not meant to be so when the word first started getting used. I'm sure it was meant to describe slim healthy women with a womanly figure, but now everyone who has extra flab uses the word 'curvy' to describe themselves. I don't think that's right. There's a difference between being 'curvy' and being overweight.

Most people are right in saying everyone has a different body type and should be happy with themselves no matter what they look like. I take this a step further and say: you should be happy with yourself no matter what you look like, as long as you're healthy.

Agree with you!