FatGaining* : BMR789's Log



    • Well how to put on some weight@@@

    20 Feb -

    Weight: 68kgs drippingwet (5ft 10)

    Goal weight: 72kgs

    Estimated time to achieve: 2 months

    Plan of attack: Eat more , Drink some more beers, do some exercise - probably biking.

    I used to weigh 83kg's when I last played Rugby - ok - that was about a decade ago now.

    Ever since - unlike most rugger bugga's I've shed about a fifth of my body weight - this can't be normal.

    Will try and put on some weight - but not around my gut - Can't have that middle age spread .

    Any tips - and no I don't eat at McDonalds.

    I guess I shouldn't miss lunch - I often do.



  • Eating is good!!

    Don't miss meals.

    Mulk and cookies before bed.

    And trust you to buck the trend  :coolsmiley:



  • I guess what you need to do is some sort of weight training and increase your protein intake, and cut down on your cardio (no more than three times a week, moderate intensity for 30mins).

    Focus on the big body parts like the legs and back, and not the showy musles like arms.

    You will basically have to eat at least three times a day, big meals if possible. Skipping meals will be effecting your concentration as well by the way (nerd tip).



  • [quote name='BMR789']
    Weight: 68kgs drippingwet (5ft 10)
    [/quote]

    Jaysus, I'm 5'10 too and weigh 52kgs more than you!



  • Mrs the Aussie had a similar problem when she was younger - out all weekend, used to dance a lot and couldn't put on weight. She had to drink 2 of those Sustagen carb shake things just to stay near 46kg.

    Her arse was even better back then and she wasn't as averse to wearing the G.... :shifty: I have to go now....



  • [quote name='Nick the Aussie']
    Mrs the Aussie had a similar problem when she was younger - out all weekend, used to dance a lot and couldn't put on weight. She had to drink 2 of those Sustagen carb shake things just to stay near 46kg.

    Her arse was even better back then and she wasn't as averse to wearing the G.... :shifty: I have to go now....
    [/quote]

    Please not in my thread.

    I'm a respectable gentleman.



  • BMR I went through a stage where I couldn't put weight on. It had something to do with playing basketball 4 times a week and Touch once a week. BUt I went to a nutritionist and she recommended some of those protien shakes and some weight work, not alot of reps but each session just increase your lifting weight each time. It helped. But if that doesn't work I'm sure Dr KFC will be able to supply a remedy.



  • [quote name='BMR789']
    I'm a respectable gentleman.
    [/quote]

    Whoever you are, how did you get BMR's password? :nta

    Anyhoo - get into the high-carb protein shakes and with your biking go for the "grind" strategy over the "spin" strategy. Best way to do it is pick a single gear for the whole ride, and use it no matter how steep the hill. Sure on the downslope you'll not be pedalling worth shit but the up slope will give you legs like Jan Ullrich.



  • [quote name='Nick the Aussie']
    [quote name='BMR789']
    I'm a respectable gentleman.
    [/quote]

    Whoever you are, how did you get BMR's password? :nta

    Anyhoo - get into the high-carb protein shakes and with your biking go for the "grind" strategy over the "spin" strategy. Best way to do it is pick a single gear for the whole ride, and use it no matter how steep the hill. Sure on the downslope you'll not be pedalling worth shit but the up slope will give you legs like Jan Ullrich.
    [/quote]

    and knees like fitzys....

    please don't become a doctor NTA  :coolsmiley:



  • He's not heavy enough to have bad knees Willie - with that little frame he'd probably fly up the hills in 3-7 provided he's got the right bike



  • Tips - as has been said, not too much cardio. Try getting into Protein shakes, and even Creatine if you can (Kre-Alkalyn think by NFS is good).

    And yeah, simple weights, focussing on big areas.

    Basically did the above a few years ago, when I got a groin injury (so couldn't really play sport until op) and had not found the gym before. Joined the gym, went on the extras and 6 months later I was at 91, from a paltry 72. Dropped back down to about 84 at the moment, which is only just sustainable after a summer of 7's, touch, indoor soccer and netball, but might have to join the comp and get back up to somewhere like 88. Oh, I'm 6 foot.



  • Compound exercises are the ones if you wanna muscle up.  Try a workout  consisting of:  Squats, Deadlifts, Bench Press,  BB Rows , BB Shoulder Press..... 3 x week.  Perform  4 sets of 6 reps per ex.  Plenty of rest between sets (3- 5 mins).  Free weights are best for size and strength.  Top up with Protein Shakes for morning and afternoon tea. Get plenty of protein into you brutha.  Cut back on the cardio. Unfortunately I have no trouble bulking up, but being a classic Endomorph have to work alot harder to lose the excess jubba.  Good luck with your goal mate.



  • [quote name='Red Beard']
    Compound exercises are the ones if you wanna muscle up.  Try a workout  consisting of:  Squats, Deadlifts, Bench Press,  BB Rows , BB Shoulder Press..... 3 x week.  Perform  4 sets of 6 reps per ex.  Plenty of rest between sets (3- 5 mins).  Free weights are best for size and strength.  [/quote]That is exactly what I did.



  • I've always had an issue putting on muscle.  Wasn't a problem during my track career but when it came to playing rugby later on it wasn't so helpful....

    RB is right, compound weights and low reps are best.  My only quibble (and this maybe a personal thing) is I prefer to keep rest periods between sets down to around the one minute mark.  This means the muscle has time to do a little recovering before hitting it again.  By having less of a rest however you are putting more of a strain on the muscle therefore forcing it to grow more.

    As well as eating (a lot) and protein supplements, I have also found creatine and tribulus terrestres to be very helpful.  It all adds up money wise though.

    Make sure you have protein straight after a work out and first thing in the morning.



  • Oh and the other think is a good nights sleep.  Give your body time to recover from the pain you've inflicted in the gym.Â



  • Yeah mate youre right, I think the length rest periods are optional.  If your going for maximal strength and size you tend to have a longer rest so your body can handle the heaviest weight possible in each set.



  • Update.

    22 Feb Weight Dropped down to 67kg's

    Yep lost a Kilogram in ONE FARKIN DAY.

    Picked up some D and V bug from the Kids
    Spent Tuesday afternoon - talking to the big white porcelin telephone.
    Then spent Wednesday morning on the toilet with the squids

    At this rate in 2 months I'll have disappeared.

    Whatever bug that I got from the nippers - they had it at the end of last week - it also whacks you out food wise for a couple of days.
    Have eaten about 6 slices of marmite toast in 2 days.

    Hell I don't like the look of all that excercise, and muscle buiilding - surely I can eat my way to 72kg's.
    I'll try that.

    Wife prefers me to be lean - like a good heading dog.

    All Prick and Ribs.



  • [quote]Hell I don't like the look of all that excercise, and muscle buiilding - surely I can eat my way to 72kg's.[/quote]

    Sure you can.  The extra weight will just be a bit squidgy.Â

    [quote]Yep lost a Kilogram in ONE FARKIN DAY.[/quote]

    My record is six kilos in nine days.  The joys of touring Egypt.  You could almost set your watch to it.  20 minutes after eating it was straight to the nearest toilet (or hole as the case may be).  My friend who I was travelling with (a chick I was scoring at the time) would be all keen to head off and see some more wonders of the ancient world and I'd have to pretend to want to take it easy for half an hour and let my food digest.  Then I'd have to excuse myself for ten minutes whilst.....well that's probably enough of an explanation.  Oh the agony.



  • [quote name='BMR789']
    Have eaten about 6 slices of marmite toast in 2 days.[/quote]

    There's yer problem....

    [quote]All Prick and Ribs.[/quote]

    Well one out of two



  • [quote name='Nick the Aussie']
    [quote name='BMR789']
    Have eaten about 6 slices of marmite toast in 2 days.[/quote]

    There's yer problem....

    [quote]All Prick and Ribs.[/quote]

    Well one out of two
    [/quote]
    Have not been able to keep much more down!! On the mend now though and eating normally again. Speaking of which it's lunch time. It pays not to skip that - quite often I do.

    Ha ha - if you would like to check families general endowment.

    Ask to see my brother

    Radisson Place

    Rouse Hill
    Sydney

    Makes John Holmes seem small.

    Honestly - I've got know idea how his wife copes.  :nta


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