I am not upto the wieght

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jake4fitness

Joined: Jun 13
Posts: 6

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Posted: 30 Jun 2013, 04:30
I am 24yrs old man with 6 ft height but I am slim and my weight is 63 kg. My calorie intake per day is minimum 3500kcal. But still I am like the same. Can anyone suggest a solution??
Spacey47

Joined: Apr 12
Posts: 916

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Posted: 30 Jun 2013, 09:12
whats the question
jake4fitness

Joined: Jun 13
Posts: 6

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Posted: 30 Jun 2013, 10:05
i want to built mass in ma body..how can i do that spacey47..??
kristi5a

Joined: Jun 13
Posts: 1

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Posted: 30 Jun 2013, 10:12
I had the same problem. I was limiting my food intake but my weight didn't shift. Prescopodene helped me address that issue by curbing my appetite and boosting my metabolism. Now, losing weight is much more easier.
jake4fitness

Joined: Jun 13
Posts: 6

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Posted: 30 Jun 2013, 10:32
@kristi5a .. i want to gain weight buddy..
Spacey47

Joined: Apr 12
Posts: 916

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Posted: 30 Jun 2013, 10:42
work out your RDI eat 500-1000 cals more than that and lift heavy weights on a regular basis and you should build some muscle and probably gain some fat.

I would recommend going to a bodybuilding site or mens health site for detailed tips
Spacey47

Joined: Apr 12
Posts: 916

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Posted: 30 Jun 2013, 11:33
ok jake heres a great starting point



If you are looking for a Full Body workout, a starting place to get a feel for weights and condition yourself, then you may find this is a good place to start. The Tentigers Full Body is generally recommended by MH memebers frequently enough for me to request it be a stickie for ease of reference.

This is Tentigers Fullbody workout.

"It is actually meant for wrestlers to put on strength and size in the off season, but it does work well on anyone.

This can used for weight loss on calorie deficit or weight gain on a calorie surplus. Here are the two versions!

I would add some core work in either on the days offs or at the end if you like.

If you workout 3 times a week, say Mon-wed-fri, first week do A-B-A, second week B-A-B, CV on the Tue and Thu.

ORIGINAL

Workout A
Squats
bench press
deadlift
military press
chinups/pullups

Workout B
Hack squats
dips
stiff legged deadlift
dumbbell shoulder press
bent over rowing

REVISED, not because it is better just so it’s a little different!

workout A
Squats
bench press
stiff legged deadlift
military press
chinups/pullups

Workout B
Deadlift
dips
lunges
dumbbell shoulder press
bent over rowing

BEGINNER
Sets and reps 3x10, start with a weight you can just fail the last rep on the last set with, when you can do 3x12 up the weight.

EXPERIENCED
Sets and reps for the first week, go 3 x 8, second week 4 x 6, third, week 2 x 12 and repeat"

Get your food right
http://www.menshealth.co.uk/chatroom/topic/328786
http://www.menshealth.co.uk/Weight-loss/The-damage-limitation-diet/v3

Here are some exercise encyclopaedia's to look up the above for correct form
http://www.exrx.net/Lists/Directory.html
http://www.coopersguns.com/videos/exercise-encyclopedia/
http://www.criticalbench.com/exercises/exercises.htm
http://www.bodybuilding.com/exercises/
jake4fitness

Joined: Jun 13
Posts: 6

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Posted: 01 Jul 2013, 01:41
@spacey47 thanks buddy..hope i got the best answer...!!!
Spacey47

Joined: Apr 12
Posts: 916

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Posted: 01 Jul 2013, 03:43
Its not easy to gain muscle if you are a natural ectomorph which you appear to be, lots of food, intense heavy weight workouts,lots of recovery
time

dont expect miracles you wont end up looking like Arnie!

good luck Smile



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