I should have known no one would be interested. Oh well, an hour of my life was wasted putting it up. Not a big deal.
Wickedfire Get Ripped Challenge
- Thread starter lemon116
- Start date
I should have known no one would be interested. Oh well, an hour of my life was wasted putting it up. Not a big deal.
Yeah of course it's always the others... Hint: Maybe you just have to log in and see that you have to approve of the posts...
Uh, no, I don't have to approve the posts. Someone already posted and it was instant.
When I started a thread, it said I have to wait for approval... It's still somewhere in the queue...
you're right, sorry about that, i'm a dbag. but at the same time, phpbb is gay for making that default. approved, going to change that now.
For all you that want to gain weight don't start with very complicated trainings and meal plans.
- go with a basic meal plan of 3-5 meals/day + 2-3 servings of a gainer shake(more than 60% carbohydrates). Don't count calories, it's irrelevant at this stage, eat as much as you can and don't be afraid you'll get fat. If you are training and resting well the muscle gains will be much larger than the fat.
- for training chose a 3 or 4 days/week workout(depending on your time). The first 2 weeks do a general workout - train all your muscle groups every time you go to the gym. This will increase your muscle tone and help you avoid injuries later when you start training harder. Use small to medium weights - you should be able to do 10-15 reps/set easily.
After this 2 weeks start training all the muscle groups separately.
For a 4 days/week training my suggestion is to go like this:
1st day: Chest an Biceps
2nd day: Legs
3rd day: Back and Triceps
4th day: Shoulders
For exercises go with the basic ones:
Chest - bench press (straight, incline, decline)
Biceps - barbell curls and dumbbell curls
Legs - barbell squats, leg press, claf rises on a machine
Back - chin ups(on a machine), barbell rows, deadlifts
Shoulders - military press, front and lateral dumbbell raise
Use heavy weights - 6-8 reps/set, 3-4 sets/exercise with 2-3 min break between sets.
Don't go too heavy, you'll risk injury. If you can't make at least 4 reps by yourself, it's too heavy.
Always start your training with at least 10 min of warm-up.
If you stick to this program, depending on your body, you'll gain 10-25 pounds in 3 months. When you see that you have plateaued and the gains have stopped start a creatine cycle. This will boost your gains again.
I started this 18 months ago with my brother. I was 148 and my brother 132, both 6' tall. After 4 moths we were both 174 with 18% body fat. Now I'm 184, 12% body fat and he is 200, 18% body fat.
One more tip - read Testosterone Muscle Forum - it has the best advices for everybody (beginners, intermediates or advanced)
- go with a basic meal plan of 3-5 meals/day + 2-3 servings of a gainer shake(more than 60% carbohydrates). Don't count calories, it's irrelevant at this stage, eat as much as you can and don't be afraid you'll get fat. If you are training and resting well the muscle gains will be much larger than the fat.
- for training chose a 3 or 4 days/week workout(depending on your time). The first 2 weeks do a general workout - train all your muscle groups every time you go to the gym. This will increase your muscle tone and help you avoid injuries later when you start training harder. Use small to medium weights - you should be able to do 10-15 reps/set easily.
After this 2 weeks start training all the muscle groups separately.
For a 4 days/week training my suggestion is to go like this:
1st day: Chest an Biceps
2nd day: Legs
3rd day: Back and Triceps
4th day: Shoulders
For exercises go with the basic ones:
Chest - bench press (straight, incline, decline)
Biceps - barbell curls and dumbbell curls
Legs - barbell squats, leg press, claf rises on a machine
Back - chin ups(on a machine), barbell rows, deadlifts
Shoulders - military press, front and lateral dumbbell raise
Use heavy weights - 6-8 reps/set, 3-4 sets/exercise with 2-3 min break between sets.
Don't go too heavy, you'll risk injury. If you can't make at least 4 reps by yourself, it's too heavy.
Always start your training with at least 10 min of warm-up.
If you stick to this program, depending on your body, you'll gain 10-25 pounds in 3 months. When you see that you have plateaued and the gains have stopped start a creatine cycle. This will boost your gains again.
I started this 18 months ago with my brother. I was 148 and my brother 132, both 6' tall. After 4 moths we were both 174 with 18% body fat. Now I'm 184, 12% body fat and he is 200, 18% body fat.
One more tip - read Testosterone Muscle Forum - it has the best advices for everybody (beginners, intermediates or advanced)
You can't gain 10-25 pounds of muscle in 3 months if that's what you're implying. That's completely impossible for anyone. Ok fine maybe 1 out of 10,000,000 people could gain 10 pounds of muscle in 3 months due to freaky genetics.
Totally agree with you. I never said pure muscle mass. I was referring to the total weight gain(muscle, fat, retained water).
Guess I was just confused by your comment. Why would anyone care about or want to gain a bunch of fat and retain water? ...
as dreamache said, that's how you build muscle. Why do you think bodybuilders are 50 pounds heavier off season? Because this is how you grow. Getting ripped is the easy part when you have a lot of muscle mass.
It's very hard to gain only pure muscle if you are not very genetically gifted.
Can you post your diet plan? Do you lift weights during this time or only cardio?
Yeah i posted my entire diet in the thread
http://www.wickedfire.com/shooting-shit/77751-lets-lose-some-weight-together.html
I wasn't fat to begin with by any means, but I certainly didn't start off with well defined abs. I think I have some pictures from Mexico from the summer before on my home computer. I'll post those up so you can compare yourself. I went to the gym a couple days a week for several months before the above pictures, but crossfit literally changed my body in that last 8 week period. I can't stress the diet portion enough though. Without that, you have nothing. High protein, low fat, low sugar.
Hey guys, just tuning back into WF after a long hiatus.
I went through 2 rounds of P90X, and for the last ~2 months I've been just doing p90x and 10 minute trainer workouts, and playing sports like 3-4 times a week to maintain results.
I got great results, but I'm far from where my ideal body type is.
However I'm in the best shape of my life and my metabolism has gone slapchop.
I went through 2 rounds of P90X, and for the last ~2 months I've been just doing p90x and 10 minute trainer workouts, and playing sports like 3-4 times a week to maintain results.
I got great results, but I'm far from where my ideal body type is.
However I'm in the best shape of my life and my metabolism has gone slapchop.
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^ Awesome relsutls man! Really really awesome. 
And high five to lemons for the idea, he didnt deserve the ban.
And high five to lemons for the idea, he didnt deserve the ban.
Isn't it weird how nerds are generally either really skinny or really fat :338:I need to bulk up:
dude good job but you need to lift heavier weight, you didn't put on that much muscle for the amount of time you were working out.
You can't burn fat and add muscle, you have to do one or the other.
It's all depending on how you eat. Food is fuel, fuel for fatloss or fuel for muscle gain.
I was eating 1800 calories a day to shred fat, I put on about 8 lbs of muscle, but lost about 40 lbs of fat to get me down to a much better body fat % (I went from 33 to about 13)