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  • Gym thread

    OK, so some of you may have realised that I have been absent for quite some time on here, and a few of you will partially know the reasons behind this.
    Long story short, I have just spent the last 2 months in hospital and got discharged a couple of weeks ago.

    Whilst I was in there, I managed to put on 20% of my body weight and my BMI went up enough so that I am no longer medically considered underweight.

    On top of that, my arms have grown in size and I am now going to the gym for health and leisure reasons.

    Anyway, what I want to do is find out what I should/shouldnt be doing at the gym and what I can do to get the most from my workout as I know there are a few gym rats on here.


    Main goals: build my muscle back up and keep keep on the weight.

    Here are some questions I need some answers to:

    At the gym, I can comfortably go 20 reps with a dumbell, but when I come home and use my own dumbells at the same weight, I can barely manage 5.
    What the hell is going on?

    What exercises can I do to work on my wrist as I have a semi paralyzed hand and very limited wrist movement.

    I am currently on a high protein diet - how long before and after should I be eating?

    After a good workout, the following day I get DOMS (aching muscles) - should I be resting during this time or should I take rest less often, say every 3 days for example?

  • #2
    are you warming up/ down sufficiantly?

    Comment


    • #3
      No idea if it is sufficient or not to be honest mate. I just go straight at them when I'm at home. Just do a few lighter reps, then wait for a minute or two before doing it again. I do that for about 20 minutes then go for the larger weight but find it a struggle

      Comment


      • #4
        AJ, have a browse through this website: Muscle & Strength: #1 Muscle Building & Fat Loss Site + Supplement Store
        Search for some beginner workouts and go from there.

        Personally I find I need to eat about 2-4 hours before a workout or I feel weak. I also consume a protein shake, or a pint of full fat milk straight after a workout. The best thing you can do to gain muscle is to eat, and eat often (also healthily).
        An example of a typical day for me would be:
        Breakfast - A protein shake, multivitamin, cod liver oil capsule, and 2 Weetabix.
        Mid morning - A banana and a handful of mixed nuts
        Dinner (what you Southerners call Lunch, and normally after my workout) - Either soup and 4 slices of seven seed wholegrain bread or chilli con carne and basmati rice, pint of whole milk.
        Mid afternoon (when I get in from work) - Protein shake
        Tea - Anything ranging from chicken and pasta, steak and potato etc
        Before bed - Pint of whole milk.

        Now this isn't to say my way is the best way, but it works for me, and it's something I've researched and put together based on the info I've read. The main thing is you need to be consuming an excess of healthy calories to allow for muscle repair and growth. The bigger you get, the more calories and protein you'll need to maintain it.
        Please contact me via PM if you would like to transfer your AllCorsa Gold Membership over to our VIP Membership. It's completely free to do so.

        Comment


        • #5
          I don't want to offer to much advice as I'm not sure how much your injury will effect you.

          I normally recommend big lifts for muscle gain but not sure if you could do them.

          Lee has covered diet advice, I don't follow the 5 meals a day plan but as you are a pure ectomorph I think you will need to eat that often just to get the calories in to grow.
          Originally posted by Dave
          Originally posted by Stephen Fry
          [B]"It's now very common to hear people say, 'I'm rather offended by that.' As if that gives them certain rights. It's actually nothing more... than a whine. 'I find that offensive.' It has no meaning; it has no purpose; it has no reason to be respected as a phrase. 'I am offended by that.' Well, so ****ing what."

          Comment


          • #6
            With my injury, I can only manage 10KGs MAX in my right hand when doing butterflies with free weights.
            On the lat machine, I can only manage 40KGs MAX.
            Anything more than that and I get tired too quickly and cant do the next workout properly, or my wrist gives me excruciating pain.
            I was chest pressing 15KG today and my wrist gave way and almost ended up dropping the weight on my face - not good.

            I'll have a look through the link you provided Lee, thanks very much for that.

            Ideally, I want to avoid supplements as the high protein intake at the moment is playing hell with my bowels, so anymore will probably cause issues.


            My daily routine is like this:

            BREAKFAST
            2 Slices of high protein bread (30g protein per 2 slices of bread)
            or
            Porridge/Muesli/Weetabix
            Cup of coffee

            MORNING
            3 mile walk to my parents for a quick sandwich and cup of tea
            1.5 mile walk to the gym

            GYM
            Free Weights - Chest Press - 10 reps 10KG, 10 reps 8KG, 20 reps 6KG
            Free Weights - Hammer Curl - 20 reps (per arm) 8KG
            Repeat above 4 or 5 times.
            Lat Machine - Chest Pull - 6 reps 40KG, 6 reps 30KG, 12 reps 20KG - 3 sets
            Pulley Machine - Reverse Hammer Curl - 8 reps 15KG, 8 reps, 10KG, 16 reps 5KG - 3 sets

            Lunch
            2 Slices of high protein bread with scrambled/fried egg or beans
            Tea/Coffee

            Dinner
            Varies from tuna pasta to bacon sandwich
            Tea/Coffee/Fruit juice

            Is that sufficient enough to be able to grow, or am I wasting my time?

            Comment


            • #7
              Need more chips

              Comment


              • #8
                You're probably right, but I don't have a fryer and cant stomach oven chips. I usually get some fish and chips throughout the week from the local chippy though.

                Comment


                • #9
                  Originally posted by Vegas View Post
                  Need more chips
                  I think its the lack of chicken kievs tbh
                  |> Spec2 R33 Skyline GTS-T <|

                  Comment


                  • #10
                    I stopped the chicken kievs after everything that happened mate - turns out, I'm a **** cook

                    Comment


                    • #11
                      Add some squats to your work out.

                      Also at a quick glance you aren't eating enough.

                      You mention a high protein diet though, has a doctor recommended this?
                      Originally posted by Dave
                      Originally posted by Stephen Fry
                      [B]"It's now very common to hear people say, 'I'm rather offended by that.' As if that gives them certain rights. It's actually nothing more... than a whine. 'I find that offensive.' It has no meaning; it has no purpose; it has no reason to be respected as a phrase. 'I am offended by that.' Well, so ****ing what."

                      Comment


                      • #12
                        It's a side effect from my medication - I constantly crave protein and carbs - the doctor said that if I crave it - eat it

                        Comment


                        • #13
                          Well try adding potatoes to up your carb intake.
                          Originally posted by Dave
                          Originally posted by Stephen Fry
                          [B]"It's now very common to hear people say, 'I'm rather offended by that.' As if that gives them certain rights. It's actually nothing more... than a whine. 'I find that offensive.' It has no meaning; it has no purpose; it has no reason to be respected as a phrase. 'I am offended by that.' Well, so ****ing what."

                          Comment


                          • #14
                            As above, and stick some sweet potatoes in there too. They're lovely mixed in mash with a dollop of wholegrain mustard.
                            Please contact me via PM if you would like to transfer your AllCorsa Gold Membership over to our VIP Membership. It's completely free to do so.

                            Comment


                            • #15
                              I'm going to try that Lee, is that sweet potato, normal potato and mustard mash?
                              Originally posted by Dave
                              Originally posted by Stephen Fry
                              [B]"It's now very common to hear people say, 'I'm rather offended by that.' As if that gives them certain rights. It's actually nothing more... than a whine. 'I find that offensive.' It has no meaning; it has no purpose; it has no reason to be respected as a phrase. 'I am offended by that.' Well, so ****ing what."

                              Comment

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