FabSwingers.com forum: Building muscle

By *herealdeal90 OP Man
over a year ago

Huddersfield

hi, Iv recently gone heavier at the weights at gym and lifting heavier to build muscle. But what id like to know is how do I get bigger, shoulders & chest but also lose the stomach fat. Thanks

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By *xyzptlk088Man
over a year ago

Galway

"hi, Iv recently gone heavier at the weights at gym and lifting heavier to build muscle. But what id like to know is how do I get bigger, shoulders & chest but also lose the stomach fat. Thanks "
Not an expert to be fair but they say that bodybuilding is more about what you eat than what you lift.pointless lifting heavy weights if you do not have the correct foundations.you cannot build a house with only 1 or 2 blocks you need to make sure you have enough raw materials to begin and the proper energy levels to complete the task,(Shit I'm a proper mister Miyagi hahaha)

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By *adyGardenWoman
over a year ago

LONDON (se)

Increase your calorie intake to about 20 for every pound you weigh and consume a lot of protein as this is key to building muscles.Drink protein shakes and take suppliers. Fuel all your workouts with carbohydrates and also consume more healthy fats that are found in oily fish

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By (user no longer on site)
over a year ago

"hi, Iv recently gone heavier at the weights at gym and lifting heavier to build muscle. But what id like to know is how do I get bigger, shoulders & chest but also lose the stomach fat. Thanks "

OK well you're kinda looking to do two oposites.

How long/well would you say you have been training already if it's beyond the newbie stage then you're unlikely to be able to gain volume and lose fat at the same time.

Growing muscle requires a calorie surplus

Losing fat requires a calorie deficit

So depending how much of a belly you've got now you will want to decide lose the fat first then bulk later so you don't gain too much fat or bulk now and then lose the fat after.

Shoulders and Chest all you want to build or is it the classic male V Shape you're after as if it's the latter then it's your lats you really need to look at.

Wide grip pull ups are excellent for building the v shape wings.

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By *ephistoCouple
over a year ago

torrance

Dips are good for your chest, weighted ones if you can. Pull ups and rows will get your back going. Weighted carries will add to your overall body muscle mass.

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By *exyRugbyBoyMan
over a year ago

Broseley, Shropshire

Try some cardio stuff to, it burns fat away.

I do swimming, running and cycling as well as rugby. I am shrinking

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By *eekayCouple
over a year ago

Sheffield

I am by no means an expert but I started where you are now.

Other than as a complete newbie you can't lose fat and gain muscle at the same time. Also you can't 'spot'lose fat just as you can't tell the body where to store it!!!.

Diet is absolutely the key here......you don't put diesel in a Ferrari!.

Decide if you want to bulk from now or trim some of the fat you currently have before you bulk.

Keep things simple to start with. Get weekly meal plans sorted and a simple training regime. Bodybuilding.com has some great advice on there.

Training the whole body, not just back and arms or you'll regret it later down the line.

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By *rightonsteveMan
over a year ago

Brighton - even Hove!

Can I have an way answer to this? How many grammes of protein do I need daily to increase muscle tone? My weight is 75 kg and I have a vegetarian low protein high carbs diet. Thanks.

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By (user no longer on site)
over a year ago

You need to press , bench ,incline , dumbells and barbell . Shoulder press seated and standing with a bar , forget a lot of isolation work for the time being like flies or raises just hit high volumes on your pressing and eat clean food and lots of it . Little but often every 2-3 hours if you can't eat make shakes . Oats , milk, honey , whey protein , banana , scoop of peanut butter and ice cream makes it taste nice

Good luck dude it's not a hobby it's a lifestyle keep at it

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By *olarfoxMan
over a year ago

North Cambs

"hi, Iv recently gone heavier at the weights at gym and lifting heavier to build muscle. But what id like to know is how do I get bigger, shoulders & chest but also lose the stomach fat. Thanks "

Sorry mate, I have no idea, so can't help you there...

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By (user no longer on site)
over a year ago

"Can I have an way answer to this? How many grammes of protein do I need daily to increase muscle tone? My weight is 75 kg and I have a vegetarian low protein high carbs diet. Thanks. "

You need to turn it right round Steve.

About 200gs of protein a day at your weight which is roughly 6 chicken breasts.

Hard for you to do as a veggie.

Both Muscle food and MyProtein do veg friendly protein powders now.

If you drink milk (some veggies do) then it's easy - if not then look at Soy or Pea Isolates.

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By (user no longer on site)
over a year ago

"Can I have an way answer to this? How many grammes of protein do I need daily to increase muscle tone? My weight is 75 kg and I have a vegetarian low protein high carbs diet. Thanks. "
Take your weight in kg multiply be 2.2 to get ur lbs weight then you need to times it by 1.5 ghen you get the answer, its usually about 250g of protein. I eat about 270g of protein daily.

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By (user no longer on site)
over a year ago

"Can I have an way answer to this? How many grammes of protein do I need daily to increase muscle tone? My weight is 75 kg and I have a vegetarian low protein high carbs diet. Thanks. Take your weight in kg multiply be 2.2 to get ur lbs weight then you need to times it by 1.5 ghen you get the answer, its usually about 250g of protein. I eat about 270g of protein daily."

that much protein for someone as small as you will destroy your insides.proof is its not working for you.

its all about a balanced diet.

1g per lb of lean mass is more than plenty.

reading loads of bodybuilding mags for tips is useless,the guys writing the articles are on ml's of gear a week.

massive amounts are not needed,its all a selling tactic from supplement makers.

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By (user no longer on site)
over a year ago

that much protein for someone as small as you will destroy your insides.proof is its not working for you.

its all about a balanced diet.

1g per lb of lean mass is more than plenty.

reading loads of bodybuilding mags for tips is useless,the guys writing the articles are on ml's of gear a week.

massive amounts are not needed,its all a selling tactic from supplement makers.

"
You will find after years of training your body obsorbs the protein better.

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By (user no longer on site)
over a year ago

i dont know about that.

you dont need anywhere near the amount the likes of maxi muscle say, because the more you eat the more they can rip people off.

try lowering your protein and you will not lose any size i can sure you.

at your size 150-160 g will be plenty

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By (user no longer on site)
over a year ago

"i dont know about that.

you dont need anywhere near the amount the likes of maxi muscle say, because the more you eat the more they can rip people off.

try lowering your protein and you will not lose any size i can sure you.

at your size 150-160 g will be plenty "
lol I am 80kg so above ur estimate, but yeah its all about eating.

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By (user no longer on site)
over a year ago

prob 140lb of lean then so 150g of protein is plenty

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By (user no longer on site)
over a year ago

"prob 140lb of lean then so 150g of protein is plenty"
not sure what ur problem is lol.

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By (user no longer on site)
over a year ago

i have no problem

if you weigh 80kg which is 165lb i think, you will be 140-150lb of lean .all you need is 1g protein per lean pound

not the 270 g you eat

the proof you are eating far too much,which is actually bad for you. is that you are not that big. you are not a bodybuilder,you are a gym fit guy.

im not having a go, im just being realistic with you.

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By (user no longer on site)
over a year ago

"i have no problem

if you weigh 80kg which is 165lb i think, you will be 140-150lb of lean .all you need is 1g protein per lean pound

not the 270 g you eat

the proof you are eating far too much,which is actually bad for you. is that you are not that big. you are not a bodybuilder,you are a gym fit guy.

im not having a go, im just being realistic with you."
It is actually 176.37 lbs, that is normal for a weight lifter.

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By *o new WinksMan
over a year ago

BSE

"i have no problem

if you weigh 80kg which is 165lb i think, you will be 140-150lb of lean .all you need is 1g protein per lean pound

not the 270 g you eat

the proof you are eating far too much,which is actually bad for you. is that you are not that big. you are not a bodybuilder,you are a gym fit guy.

im not having a go, im just being realistic with you."

How is protein bad for you ?

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By *osweet69Couple
over a year ago

portsmouth

that much protein for someone as small as you will destroy your insides.proof is its not working for you.

its all about a balanced diet.

1g per lb of lean mass is more than plenty.

reading loads of bodybuilding mags for tips is useless,the guys writing the articles are on ml's of gear a week.

massive amounts are not needed,its all a selling tactic from supplement makers.

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By (user no longer on site)
over a year ago

"i have no problem

if you weigh 80kg which is 165lb i think, you will be 140-150lb of lean .all you need is 1g protein per lean pound

not the 270 g you eat

the proof you are eating far too much,which is actually bad for you. is that you are not that big. you are not a bodybuilder,you are a gym fit guy.

im not having a go, im just being realistic with you.

How is protein bad for you ? "
Those who don't go to the gym wouldn't know.

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By (user no longer on site)
over a year ago

Eat,eat & eat it's the only way. Don't do any more weights than you do cardio. Hard for 3 mins rest 1 min. 30 min sessions. You need to strip the fat to see the muscle! Great spin off from cardio is it gives you great stamina!

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By *o new WinksMan
over a year ago

BSE

I don't argue the fact that protein "requirements" have been massively overstated to help the supplement industry...who publish the magazines that supply all the information...until recently anyway.

However, protein is just used as fuel if it is not synthesised as muscle.

Protein can make muscle and fuel. Carbs are just fuel. So...it is easy to guess which I would like to have more of.

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By (user no longer on site)
over a year ago

"i have no problem

if you weigh 80kg which is 165lb i think, you will be 140-150lb of lean .all you need is 1g protein per lean pound

not the 270 g you eat

the proof you are eating far too much,which is actually bad for you. is that you are not that big. you are not a bodybuilder,you are a gym fit guy.

im not having a go, im just being realistic with you.It is actually 176.37 lbs, that is normal for a weight lifter."

yeah a small one maybe

ok so you 176lb

you are about 150lb lean like i said then

so you are taking the amount of protein a bodybuilder who is taking chemicals and 6 stone heavier than you needs.

there are some real bodybuilders on here and i bet they dont eat 270 g of protein a day.

ive just come back from the gym and there a lad there who weighs 14 stone of pure muscle.he has nothing like that.

look in the mirror, does 270g look like its working?

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By (user no longer on site)
over a year ago

"i have no problem

if you weigh 80kg which is 165lb i think, you will be 140-150lb of lean .all you need is 1g protein per lean pound

not the 270 g you eat

the proof you are eating far too much,which is actually bad for you. is that you are not that big. you are not a bodybuilder,you are a gym fit guy.

im not having a go, im just being realistic with you.It is actually 176.37 lbs, that is normal for a weight lifter.

yeah a small one maybe

ok so you 176lb

you are about 150lb lean like i said then

so you are taking the amount of protein a bodybuilder who is taking chemicals and 6 stone heavier than you needs.

there are some real bodybuilders on here and i bet they dont eat 270 g of protein a day.

ive just come back from the gym and there a lad there who weighs 14 stone of pure muscle.he has nothing like that.

look in the mirror, does 270g look like its working?

"
What is your problem? Check the rules of being polite maibe.

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By (user no longer on site)
over a year ago

"i have no problem

if you weigh 80kg which is 165lb i think, you will be 140-150lb of lean .all you need is 1g protein per lean pound

not the 270 g you eat

the proof you are eating far too much,which is actually bad for you. is that you are not that big. you are not a bodybuilder,you are a gym fit guy.

im not having a go, im just being realistic with you.It is actually 176.37 lbs, that is normal for a weight lifter.

yeah a small one maybe

ok so you 176lb

you are about 150lb lean like i said then

so you are taking the amount of protein a bodybuilder who is taking chemicals and 6 stone heavier than you needs.

there are some real bodybuilders on here and i bet they dont eat 270 g of protein a day.

ive just come back from the gym and there a lad there who weighs 14 stone of pure muscle.he has nothing like that.

look in the mirror, does 270g look like its working?

"
Do you even lift?

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By (user no longer on site)
over a year ago

im not being rude,certainly breaking no rules.

why is your ego taking such a bashing?

im saying for someone your size ,270g of protein is way to much.

no i never lift weights i just do press ups.

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By (user no longer on site)
over a year ago

"im not being rude,certainly breaking no rules.

why is your ego taking such a bashing?

im saying for someone your size ,270g of protein is way to much.

no i never lift weights i just do press ups."
It is being rude, anyway will ignore you, it is just getting petty and childish from your end.

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By *rotiquexxxMan
over a year ago

Unquenchable Desires

"hi, Iv recently gone heavier at the weights at gym and lifting heavier to build muscle. But what id like to know is how do I get bigger, shoulders & chest but also lose the stomach fat. Thanks "

Work your legs and upper body will get bigger

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By (user no longer on site)
over a year ago

"hi, Iv recently gone heavier at the weights at gym and lifting heavier to build muscle. But what id like to know is how do I get bigger, shoulders & chest but also lose the stomach fat. Thanks "
hard work and protein in your diet don't take the substitute Crap eat food with protein you need the body first to turn it to muscle but no substitute for hard physical work but just remember when you stop using the weights they will turn to flab

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By *rotiquexxxMan
over a year ago

Unquenchable Desires

"i have no problem

if you weigh 80kg which is 165lb i think, you will be 140-150lb of lean .all you need is 1g protein per lean pound

not the 270 g you eat

the proof you are eating far too much,which is actually bad for you. is that you are not that big. you are not a bodybuilder,you are a gym fit guy.

im not having a go, im just being realistic with you.

How is protein bad for you ? "

It makes you fart

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By (user no longer on site)
over a year ago

I used to help a body builder train his weight was 90kg and he was very pronounced I've always weighed 92 kg recently dropped to 88 kg mind but he used to eat food high in protein steak etc I don't eat red meat but I used to bench press 100 kg 15 reps my upper body very strong legs very strong but because of squash ,eat the natural protein in food products better for you

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By (user no longer on site)
over a year ago

I also use the 1•5 grams per lb of body weight ratio I even go upto 2 grams when I'm hitting it.

I think some one has said this above but you can't put muscle on and strip fat at the same time , the food you need to make muscle is quite abit and some of that will go on as fat, ... You can do a cardio during the week to keep the weight your putting on in check ... But eventually you will have to do a ' diet cycle' to show off your new muscle.

I've a couple of pics ( same pose) one is during my diet cycle. The other is as I am now .... My protien intake hasn't changed .. I still need touching 220g the diffence is the work load I'm doing ( more on the diet cycle) and my calories ain't that different, I just keep it 'cleaner' on the diet

Anyway ... Muscle and fat and stuff . Not an expert or professinal this is just what I do

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By *xyzptlk088Man
over a year ago

Galway

Anyway ... Muscle and fat and stuff . Not an expert or professinal this is just what I do"
Careful or you'll have peeps questioning the validity of your pix

I was kinda (not in a very bad way tho) accused of being fake as my body shape was different in older pix

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By (user no longer on site)
over a year ago

"hi, Iv recently gone heavier at the weights at gym and lifting heavier to build muscle. But what id like to know is how do I get bigger, shoulders & chest but also lose the stomach fat. Thanks "

Try dressing as a girl. My arms and shoulders seem to have a mind of their flipping own and keep bulking up without me wanting them to

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By (user no longer on site)
over a year ago

"i have no problem

if you weigh 80kg which is 165lb i think, you will be 140-150lb of lean .all you need is 1g protein per lean pound

not the 270 g you eat

the proof you are eating far too much,which is actually bad for you. is that you are not that big. you are not a bodybuilder,you are a gym fit guy.

im not having a go, im just being realistic with you.It is actually 176.37 lbs, that is normal for a weight lifter.

yeah a small one maybe

ok so you 176lb

you are about 150lb lean like i said then

so you are taking the amount of protein a bodybuilder who is taking chemicals and 6 stone heavier than you needs.

there are some real bodybuilders on here and i bet they dont eat 270 g of protein a day.

ive just come back from the gym and there a lad there who weighs 14 stone of pure muscle.he has nothing like that.

look in the mirror, does 270g look like its working?

Everyone has a diff perspective on all of this. And bodybuilding and bodybuilders are no differrent Everyone's body and metabolism are differrent and you have to find out what works for you. Personally I've competed since the year 2000. I used to take 350g protein split into 8/9 meals per day. Always kept my carb content low and fats higher to competesate for the energy levels. There's loads of ways to juggle around the figures and I've dropped proteins and fats and increased carbs. Personally for me and my body type that wasn't so good. But as I say everyone's differrent and it takes time and trial to find out and learn how your body responds. What I will say is to grow muscle as in to keep muscle while dieting. You need to fuel it with protein. So start of moderate and increase as your weight does. If getting to heavy. Watch your carb sources. But remember. Eat clean and make good quality gains. Muscle likes clean food. Not rubbish. Although we all know the chippy food is tasty lol

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By *STAXxMan
over a year ago

Nottingham

I may have misunderstood what you said op but if you've started lifting heavier ie you've got stronger your on the right tracks

And just having more muscle burns more fat anyway

But as stated above start eating high protein foods and keep the fat intake down

N as vain as it may sound start a log take some progress pics and take some measurements that way you'll see results in black and white

As because you see yourself every day you won't see the differences easily

But keep at it buddy we all start somewhere

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By (user no longer on site)
over a year ago

Iv started to put fat on even though im still training the same way,4 times a week swim and gym iv got a bit podgy around the waist but im working on it plus my age is a factor as we get older we put weight on

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By *he-Hosiery-GentMan
over a year ago

Older Hot Bearded Guy

We all have a six-pack, only the majority of us have it hidden beneath a layer of fat.

If you want it to be visible, your diet needs to be clean. There's a lot you have to sacrifice.

Personally, I don't think it's worth it, life's too short, but we're all different.

Best of luck.

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By *adyGardenWoman
over a year ago

LONDON (se)

"Can I have an way answer to this? How many grammes of protein do I need daily to increase muscle tone? My weight is 75 kg and I have a vegetarian low protein high carbs diet. Thanks. "

Protein is needed to build muscle not tone it. Basic exercises will tone muscle without needing to increase protein intake

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By *o new WinksMan
over a year ago

BSE

You cannot "tone" muscle. It is the size of muscle and % of body fat that give the body "tone".

I you train to develop muscle and reduce body fat although the latter is usally more affected by diet.

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By (user no longer on site)
over a year ago

Eat food. Real food not processed shite.

Train hard then sleep and more sleep

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By *eonardoLoveMan
over a year ago

London

"that much protein for someone as small as you will destroy your insides.proof is its not working for you.

its all about a balanced diet.

1g per lb of lean mass is more than plenty.

reading loads of bodybuilding mags for tips is useless,the guys writing the articles are on ml's of gear a week.

massive amounts are not needed,its all a selling tactic from supplement makers.

I quote him. I would lile to add to avoid protein shakes and powders. Just eat more

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By (user no longer on site)
over a year ago

Simply you can't out train a shit diet , but bulking and wanting abs or reduced fat on stomach . Basically the two don't correlate.

Do basic movements bench squat Deadlift etc

Finish your session off with hiit high intensity interval training such as rowing runking machine or bike

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By (user no longer on site)
over a year ago

Protein shakes are good for after a session etc. A quick hit of protein when your body needs it. Its a supplement and will never replace food. A cheap option is raw egg whites. 4/5 every 3/hours

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By *rightonsteveMan
over a year ago

Brighton - even Hove!

"Protein shakes are good for after a session etc. A quick hit of protein when your body needs it. Its a supplement and will never replace food. A cheap option is raw egg whites. 4/5 every 3/hours"

Isn't that a lot of eggs? Can that be good for you?

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By (user no longer on site)
over a year ago

I have been trying to gain weight for years, I don't have a big appetite for food so always found it hard and my diets not the best chips with everything

, But recently being training with someone who has been going for years and eating a lot more chicken/steaks etc, In a few months I have gained half a stone which is good for me and already starting to see a body shape forming, Lost the 6 pack but I will worry about that at a later date

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By (user no longer on site)
over a year ago

"hi, Iv recently gone heavier at the weights at gym and lifting heavier to build muscle. But what id like to know is how do I get bigger, shoulders & chest but also lose the stomach fat. Thanks "

I must be the only person in world trying top lose muscle mass!

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By *imiUKMan
over a year ago

Hereford

"You cannot "tone" muscle. It is the size of muscle and % of body fat that give the body "tone".

I you train to develop muscle and reduce body fat although the latter is usally more affected by diet."

Exactly! I loathe the word "tone". What people generally mean by it is the increased muscle definition you get when you lose fat.

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By (user no longer on site)
over a year ago

You need to do one before the other you either lose the belly first by good diet and lots of running ...lower body and core exercises then you start eating more and lifting heavily ...press ups build shoulders bench press build chess you can't do both at once

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By *rightonsteveMan
over a year ago

Brighton - even Hove!

"You cannot "tone" muscle. It is the size of muscle and % of body fat that give the body "tone".

I you train to develop muscle and reduce body fat although the latter is usally more affected by diet.

Exactly! I loathe the word "tone". What people generally mean by it is the increased muscle definition you get when you lose fat. "

That's similar to what I meant except I don't have a lot of spare fat to be replaced. I thought the word 'tone' was a slightly less clumsy way of saying what I meant than "the increased muscle definition you get when you lose fat"

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By (user no longer on site)
over a year ago

"i have no problem

if you weigh 80kg which is 165lb i think, you will be 140-150lb of lean .all you need is 1g protein per lean pound

not the 270 g you eat

the proof you are eating far too much,which is actually bad for you. is that you are not that big. you are not a bodybuilder,you are a gym fit guy.

im not having a go, im just being realistic with you.

How is protein bad for you ? "

Very high levels of protein can put pressure on your kidneys (unused nitrogen is removed through urine not feces), requires consideribly more than is being discussed here though.

Shags getting trolled basically

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By (user no longer on site)
over a year ago

"You cannot "tone" muscle. It is the size of muscle and % of body fat that give the body "tone".

I you train to develop muscle and reduce body fat although the latter is usally more affected by diet."

Strictly speaking "muscle tone" is a specific medical term.

It's not to do with size or looks though it's to do with the tension in the muscles/their reactions to external forces under reflex

To low or two high causes problems.

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By (user no longer on site)
over a year ago

If anyone is reading this and live in Doncaster I need a FREE Personal Trainer

Just thought I'd get that in there haha

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By (user no longer on site)
over a year ago

"i have no problem

if you weigh 80kg which is 165lb i think, you will be 140-150lb of lean .all you need is 1g protein per lean pound

not the 270 g you eat

the proof you are eating far too much,which is actually bad for you. is that you are not that big. you are not a bodybuilder,you are a gym fit guy.

im not having a go, im just being realistic with you.

How is protein bad for you ?

Very high levels of protein can put pressure on your kidneys (unused nitrogen is removed through urine not feces), requires consideribly more than is being discussed here though.

Shags getting trolled basically "
That is right

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By *rightonsteveMan
over a year ago

Brighton - even Hove!

I wish I had abs like shag

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By (user no longer on site)
over a year ago

I wish I had abs lol

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By *ophieslutTV/TS
over a year ago

Central

I'm no expert in this field but will add my bit.

You can't really do targeted fat loss. Your body loses fat from wherever it chooses to - and it's likely to be a bit from many places.

For the shoulders and body parts that you want to gain size, then a targeted programme should work - in conjunction with appropriate rest and diet.

I'm thinking that as you gain muscle you will also find that your metabolism will increase, as muscle requires higher levels of energy just for maintenance, compared to fat of the same weight. You may also find that as your body increases in size that your noticing of your stomach fat may diminish: and that's if you didn't lose any of it. With more bulk on your body you will look overall to be in better condition and your general body fat should diminish, as you're burning more energy just to maintain your body, let alone increase muscle growth. Lots of potential great advice out there for which exercises and routines to follow, as well as dietary advice to get the results you want.

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By (user no longer on site)
over a year ago

"i have no problem

if you weigh 80kg which is 165lb i think, you will be 140-150lb of lean .all you need is 1g protein per lean pound

not the 270 g you eat

the proof you are eating far too much,which is actually bad for you. is that you are not that big. you are not a bodybuilder,you are a gym fit guy.

im not having a go, im just being realistic with you.

How is protein bad for you ?

Very high levels of protein can put pressure on your kidneys (unused nitrogen is removed through urine not feces), requires consideribly more than is being discussed here though.

Shags getting trolled basically That is right

I'd have thought you'd have twigged he was winding you up when he said he only did push ups lol

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By (user no longer on site)
over a year ago

"i have no problem

if you weigh 80kg which is 165lb i think, you will be 140-150lb of lean .all you need is 1g protein per lean pound

not the 270 g you eat

the proof you are eating far too much,which is actually bad for you. is that you are not that big. you are not a bodybuilder,you are a gym fit guy.

im not having a go, im just being realistic with you.

How is protein bad for you ?

Very high levels of protein can put pressure on your kidneys (unused nitrogen is removed through urine not feces), requires consideribly more than is being discussed here though.

Shags getting trolled basically That is right

I'd have thought you'd have twigged he was winding you up when he said he only did push ups lol"
Yes and you are right he did there to, that is not many is it lol.

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By *rankyJAYMan
over a year ago

jarrow

Everyone seems to be an expert on this sort of stuff because they go to the gym after work or on a weekend !

Main thing is pal , you're you and no body else , a metabolism is as unique as a finger print what works for someone else won't work for you , you have to find out specifics with trial and error on your own body ! Take measurements of body fat , bmi , height weight , measure around your chest shoulders and arms legs torso etc and then do it all again in 4 weeks time or however you think your body is responding to your methods , it's called personal training for a reason because it's your personal choice preference and results what we aim for ! Don't listen to a forum , go on Google and study anatomy and physiology to give you a better understanding of the human body

Most of these that commented didn't even know if your body type was ectomorph , endomorph or mesomorph which all 3 require different methods of training and diet

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By *rankyJAYMan
over a year ago

jarrow

"You cannot "tone" muscle. It is the size of muscle and % of body fat that give the body "tone".

I you train to develop muscle and reduce body fat although the latter is usally more affected by diet.

Strictly speaking "muscle tone" is a specific medical term.

It's not to do with size or looks though it's to do with the tension in the muscles/their reactions to external forces under reflex

To low or two high causes problems."

Think what he is looking for is "how striated can I get a muscle to look"

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By *rankyJAYMan
over a year ago

jarrow

"Simply you can't out train a shit diet , but bulking and wanting abs or reduced fat on stomach . Basically the two don't correlate.

Do basic movements bench squat Deadlift etc

Finish your session off with hiit high intensity interval training such as rowing runking machine or bike "

You can out train a shit diet a ecto and a meso can get away with eating shite

An endomorph though needs to be squeeky clean

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By *rankyJAYMan
over a year ago

jarrow

that much protein for someone as small as you will destroy your insides.proof is its not working for you.

its all about a balanced diet.

1g per lb of lean mass is more than plenty.

reading loads of bodybuilding mags for tips is useless,the guys writing the articles are on ml's of gear a week.

massive amounts are not needed,its all a selling tactic from supplement makers.

A protein overload won't destroy your insides your body will simply take what it needs and deposit the rest out in your stool...

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By *rankyJAYMan
over a year ago

jarrow

"I don't argue the fact that protein "requirements" have been massively overstated to help the supplement industry...who publish the magazines that supply all the information...until recently anyway.

However, protein is just used as fuel if it is not synthesised as muscle.

Protein can make muscle and fuel. Carbs are just fuel. So...it is easy to guess which I would like to have more of. "

Carbs build muscle

Protein repairs muscle...

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By *imiUKMan
over a year ago

Hereford

that much protein for someone as small as you will destroy your insides.proof is its not working for you.

its all about a balanced diet.

1g per lb of lean mass is more than plenty.

reading loads of bodybuilding mags for tips is useless,the guys writing the articles are on ml's of gear a week.

massive amounts are not needed,its all a selling tactic from supplement makers.

A protein overload won't destroy your insides your body will simply take what it needs and deposit the rest out in your stool..."

Not entirely true - excessively high protein consumption has been linked to kidney problems. I cant link to articles here, but a google should find you peer reviewed sources for this.

My main "beef" (geddit

) with over consumption of protein is the expense. Obviously an individuals optimum intake will be unique, but should be somewhere between 0.8 and 1.2g protien per half kilo lean body mass. Meat is expensive, so why buy more of it than you need?

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By (user no longer on site)
over a year ago

Being a rugby player muscle builing is easy the hard part is sustaining it so no alcohol stricked diet lots of protien no bread and 100 crunches a night

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By (user no longer on site)
over a year ago

Get yourself a nose bag n start eating like a horse!

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By (user no longer on site)
over a year ago

"hi, Iv recently gone heavier at the weights at gym and lifting heavier to build muscle. But what id like to know is how do I get bigger, shoulders & chest but also lose the stomach fat. Thanks "

Cut out alcohol altogether the only way to build a 6 pack is lose weight so the muscles show through

Also cut out Fags if you do

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By (user no longer on site)
over a year ago

"Protein shakes are good for after a session etc. A quick hit of protein when your body needs it. Its a supplement and will never replace food. A cheap option is raw egg whites. 4/5 every 3/hours"

I got salmonella after eating raw eggs,not very nice

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By *o new WinksMan
over a year ago

BSE

"I don't argue the fact that protein "requirements" have been massively overstated to help the supplement industry...who publish the magazines that supply all the information...until recently anyway.

However, protein is just used as fuel if it is not synthesised as muscle.

Protein can make muscle and fuel. Carbs are just fuel. So...it is easy to guess which I would like to have more of.

Carbs build muscle

Protein repairs muscle..."

???

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By *imiUKMan
over a year ago

Hereford

Protein can make muscle and fuel. Carbs are just fuel. So...it is easy to guess which I would like to have more of.

Carbs build muscle

Protein repairs muscle...

???"

I had basically chosen to ignore both of those statements because theywere very...

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