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2003/10/29, 06:16 PM
This is for all those guys and gals that want to add mass. I read something today on another post that sparked this idea. It follows aong these lines: Do not make this any harder than it is. I could just leave it at that. NNaaahh! Alright we all know the basics, eat more train hard and we grow, right? Well why do some not grow? We can look at a few things to see the root causes. One almost always is diet. What they think is enough, rarely is. I once say a post here(not meaning anything bad by this just using it as an example), of a gent eatingone meal at only 900cals, and he wondered why nothing was really happening. That is an extreme, there are others here as well that still hold onto the hope that all this will take is a calorie restricted diet. WRONG! You need to eat. If you are eating less than 2200 for guys and about 1700 for gals, work out 3 times a week with 3 cardio sessions, you are not eating enough to grow muscle. Since it is different for each of us play with the cals. A 3000 cal meal plan is easily broken into 6 500cal meals....not to hard at all. The other thing is the lifting. I see it each time I go to the gym. People using exercises that while are ok as a supplemental exercise will do little to pack mass on yer bones! If you are not doing the following: Chins, bentrows, squats, deadlifts, heavy shrugs, benching, then you are wasting your time, if you goal is to add LBM! I add weight easily, but I have never been this thick in my back shouldrs arms legs etc. The trick is to lift with good form as heavy as you can for 3 months, take a week off, spend the next 1-2 weeks going lighter, then back at the heavy weights. ALlright more later on this seeya!!!!
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Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
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2003/10/30, 02:15 PM
Another good one, mutt, thanks.
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~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
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2003/10/30, 04:00 PM
Ok we touched on calories a little yesterday. I will do another post about more on weights tomorrow. Today I want to talk about eating a little more. Think of your diet this way......your diet is like a river, the closer to its source the more pure it is. So to with food. If you try to eat foods closer to there actual begining (fresh veges compared to canned) the better it is for you. You read here all the time, "what supplements do I need", we I am here to tell you that first and formost is real honest true food. The rest are meant to help you not totaly replace. That said, if you need to a mrp bar or shake ARE ok once in a while, but if you make more than one meal a day from them you are hurting your gains. This is even more true if you gain slowly or have a hard time doing so. I am not going to tell you that there are perfect foods to eat (though steak is close LOL) but if you pick smartly to get the most for you bang you will be one step closer to your goals. The best foods are lean meats like chicken tuna salmon and other fishes, steak, turkey etc....then add in some fats thru cheeses, milk, veges and some sweet spuds or long grain brown rice and you are set. Oats are good as well. A gallon of water or more is also a good idea. Now I siad that you need at elast 2500-3000 for men and above 1700 more like 2000+ for women, in order to gain. this can be broken into 6 meals to make 500 or so cals a meal.....very easy to do. If you eat more, drink more and train hard you will Become what you want and desire to be.
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Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
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2003/10/31, 06:04 PM
Next I wanted to touch on the actual exercises needed. I had spoken earlier about such exercises like, chins, deadlifts, bent over rows, and of course Squats. I can tell you right now my size and strenght has increased a lot since making these the core of my workouts. Stay heavy with them and with good form and the size willpack onto you. Forget for now about all those exercises that use machines and cables and the like. make each workout around those core exercises and watch the muscle grow!
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Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
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