hello from south-east london

hey my names stephen im 25 years old ive been going to the gym for about 6 weeks now i was playing semi pro football as a teenager so am not the biggest. i find it hard to put on weigh as i have a very fast matabalism.

im hoping to get great advice on the right ways to train to hopefully get bigger. hope to answer any questions for anyone and hopefully get some great info on how to improve my size.

chat soon stephen

Hey man

Welcome. Ask away if u cant find anything that can help u on the site already.
Regards

hey how you doing just want to know really the best way to go about getting bigger. wot to eat when to eat you know. knowing its really hard for me to eat alot. and really the best supplements to take, people tell you get this one or get that one im just not sure wots the best protein shakes to take. ive taken body fortress but im not sure if its the best. and should i take anything else to slow my metabalism so its easier to put on weight?

cheers mate

marionicola wrote:hey how you doing just want to know really the best way to go about getting bigger. wot to eat when to eat you know. knowing its really hard for me to eat alot. and really the best supplements to take, people tell you get this one or get that one im just not sure wots the best protein shakes to take. ive taken body fortress but im not sure if its the best. and should i take anything else to slow my metabalism so its easier to put on weight?

cheers mate

You havnt been training long so remember this isnt an overnight thing(getting big).
U have to try to eat atleast 5 to 6 times a day.
Here is a meal plan u can follow:
06:00- cup of oats + 2 scoops pure protein and a banana
10:00- 2 sweet potatoes
13:00- 2 cups of rice and 500 gram chicken or red meat and u can take a mass shake(about 30g protein and 50g carbs in the serving size)
16:00- 200g steamed veggies with 8 eggs.
19:30- 500 g red meat or 500 gram chicken with pasta and 1 scoop pure protein with 1 scoop whey protein.

Before training u need a pre-workout nitric oxide and while u train waxy maize drink and BCAA's pills and creatine ethel esther.
After u train u need 2 scoops whey protein,glutamine,BCAA's.
I dont know the brands u have access to or how much u have to spend so...
But i prefer(if i had the money) BSN. Im using USN at the moment.

Guys can put in some extras if they want. This isnt the PERFECT way to do it.
BUT ther isnt a perfect way as we all are different. I can garantee results with this.

Good luck

thankyou so much thats alot of help. now for me and the new people that want to get bigger you was naming alot of supplements like nitric oxide and BCAA's pills and creatine ethel esther are these like 3 differnet supplements or do they come in one, im not sure wot these things really mean. can you try and tell me wot the names are of the supplements like i.e take one whey shake in the morning, take i.e amino acids before workout then take another whey shake after workout. i just get so confused when you say take whey protein, glutamine, BCAA's are they all one product or are they 3 different ones. sorry if i sound stupid its just that im really new to all the supplements and wot they really do.

thanks alot

Welcome Mario,

And well done on making the decision to change your body for the better. I promise you will never look back!

You are a true beginner and need to really take advantage of this. By that I mean enjoy the beginner gains which I'm sure every one will agree are the best because you notice alot of changes and get hooked easily.

I will say from your 1st post you mentioned supplements. I'm sure almost every one will back me up when I say diet and rest is the key not supplements. Supplements are just that a supplement to an already good solid diet.

I would however recomend you getting Nutrisport 90+ protein its a mix of fast and slow release protein so you get the benefits of the rush of amino's to the muscles and then the slow release to get the continual flow. http://www.cheaper-protein.com sell it very cheap in the 5kg tubs it will last alot longer than most the other brands and the banana is lush!!

I wont but in to Romp3L's advise by explaining what each and every supplement is but here is an example of how a newbie would understand them better....

BCAA's = Branch Chain Amino Acid's ( the building blocks of muscle repair found in protein)

Mario. And thank you for joining truly-hench.com

I see some of the guys have already chipped in with some good advise already so take it well and I'll leave it to others to help you get on track.

I will however ask could you use specific forums for specific questions, for example if you have a question regarding supplements ask the question in the 'Supplements section'. And if you have a question regarding your training like "what should I be doing in the gym to gain size" then post that in the 'Training chat'

I strongly surgest you start a Training log Have a look at the others that have been set up and you will get a drift of what to do. I can not recomend this enough! Logs are a great way of keeping track of your progress and if you do something that will hinder your growth other members will see it on your log an can tell you before you make the mistake time after time and end up on the slippery road to over training.

A log is also a great way for others to tell you where your going wrong.

Good luck Mario I look forward to seeing you become a reguler poster on truly-hench.com

excellent thanks for the help guys. yer il put them in the right title next time.

marionicola wrote:excellent thanks for the help guys. yer il put them in the right title next time.

Yes, put it in the rite sections friend. And i cant be perfectly corrent if i tell u when and where to drink the supplements, but ther is a big secret...they tell u on the labels of the supplements .lol, ye,but its true friend. Just read the labels. They are different supplements. bought seperately.

Hope it helps.

Regards

Hello Marionicola. It sounds like you and I are in the same boat mate. How you getting on now?

hey tommy21,

yer getting on good mate my eating could be better to be honest i am working hard in the gym but probably mainly on my arms and probably to much only cause i want those parts to be the biggest. i could eat more but thats the part ive always struggled on. how r you getting on?

marionicola wrote:hey tommy21,

yer getting on good mate my eating could be better to be honest i am working hard in the gym but probably mainly on my arms and probably to much only cause i want those parts to be the biggest. i could eat more but thats the part ive always struggled on. how r you getting on?

Arr man your doing it wrong so I've been told. I wouldn't give personal advise coz I'm no expert but from what I've been told you should only train your arms once a week at the most and even then not to much because they get alot of work from other exercises. If I was you I would post your training program up on here so those who know can pick it apart and tell you where your going wrong. They really don't mean to offend and won't take the mick. It's better to stop doing the wrong things that to add the right things if you know what I mean?.

I'm getting on although I wish it would all happen faster. lol Some times I feel really tight and huge but when I look in the mirror I don't really look much bigger at all. But I know I'm improving my biggest problem is like you I don't eat enough. Reason being I can't afford to eat like a pro bodybuilder quite yet. I do the best I can though.

tommy21 wrote:

marionicola wrote:hey tommy21,

yer getting on good mate my eating could be better to be honest i am working hard in the gym but probably mainly on my arms and probably to much only cause i want those parts to be the biggest. i could eat more but thats the part ive always struggled on. how r you getting on?

Arr man your doing it wrong so I've been told. I wouldn't give personal advise coz I'm no expert but from what I've been told you should only train your arms once a week at the most and even then not to much because they get alot of work from other exercises. If I was you I would post your training program up on here so those who know can pick it apart and tell you where your going wrong. They really don't mean to offend and won't take the mick. It's better to stop doing the wrong things that to add the right things if you know what I mean?.

I'm getting on although I wish it would all happen faster. lol Some times I feel really tight and huge but when I look in the mirror I don't really look much bigger at all. But I know I'm improving my biggest problem is like you I don't eat enough. Reason being I can't afford to eat like a pro bodybuilder quite yet. I do the best I can though.

Tommy21 is right there I'm afraid Marionicola. But you are no way alone. You go in to pretty much every gym in the country or even across the world and you will see you and older men training only there chest and arms. I've been there myself.

I would advise you to rather than change your program straight away you should start up a TRAINING LOG where you can post what you are doing now and other members can point out what you are doing wrong and how to do it right. It is really important you learn from your mistakes.