Feel free to ask my anything regarding anything fitness or bodybuilding related. ive competed in bodybuilding competetiongs, and done custom diets for bbers and mma fighter. NO BULL i tell the truth about supplements, diets, and drugs.

GOOD DAY MATES!

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I'm actually an MMA fighter. I really need to bulk up more and fast. I'm going to be working at a Summer camp over the summer where i wont have access to a gym, but I will have dumbbells. Do you have any workout plans that could work for my situation? Also are there any supplements you would recommend for me to take (I am 18 if that matters)?

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yes mma fighters have a very complex schedule therefore it really depends on ur stats, fighting weight, regular weight, next fight... etc.

give me some background info. like ur height, weight, bf %, next fight, how many hours u train. and what ur diet looks like now.

as far as supps, there to aid to ur performence. and some r $$$ and a ripoff but theres a few good ones. I always recomend a good whey protein, complex carbs, and if bulkin a good creatine. sometimes amino acids if ur really dietin hard. just give me some info and i can help u out in detail more

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Hey man I have recently screwed my hand so have been unable to do any weights or surfing or climbing, so have gone back to scrawny.
I have also been barely eating till about a week ago (been at uni living of 2 cups of soup a day and beer) but now my diet is sorted (back home for the summer and mum is on a diet, so its healthy food all round).

Obviously you will probably need an idea of my body type, I have been 10 and a half stone for years now it is just like my default weight and am 6 foot 2.

What I really need is exercises to build muscle and stamina. My hand is still screwed for a week or two but should have full movement back then and am looking to get back in shape. So any ideas for diet, exercises and supplements. Thanks a lot

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so ur around 150lbs? really low bf im assuming. so heres some tips
DO NOT TAKE A WEIGHT GAINER why? becuz there filld with SHIT SUGAR,BAD CARBS, LOW QUALITY PROTEIN, AND BAD CALORIES. they wil make u shit ur brains out and have u bloated. plus there $$$

heres a tip, a cheap homemade weight gainer with good protein, fats, and carbs
WHEY PROTEIN, SPAM (hell even cereal), and MACADAMIA NUT OIL or OLIVE OIL. u need essentail fatty acids. i would do a protein shake like above with whey,carbs, fats, every other meal.
for diet eat, RED MEAT!!! EGGS (esp. omega 3), CHICKEN, OATS, GRITS, FISH, BROWN RICE, POTATOES.
for supplements: FISH OIL, WHEY PROTEIN, CREATINE MONO (5g after training)

thats it without goin to advance. u should gain a solid 10lbs in a month or so of quality muscle

AS FOR TRAINING. DO WHATEVER U CAN DO! SQUATS, BARBELL CURLS, INCLINE BENCH, BARBELL ROWS, MILIATRY PRESS
IF HAND HURTS DO MACHINES THERE GOOD ESP HAMMER STRENGTH MACHINES

ITS ALL DIET MY FRIEND U GOTA EAT TO GROW! feel free to ask questions

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Cheers man once I get working out I wll probably need mroe advice but thanks

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cool topic man. I'll appreciate any recommendations.

background:
age- 21
height- 5'7"
weight- 145 lbs
bf%- 8%

my workout days consist of 15 minutes HIIT running (1.5mi).
"rep" (for lake of better term) consist of 1min @ 10mph, 1min@ 4mph
5 "sets" total, then 5 minutes cooldown.

followed by aprox 1 hr of weight training. free weights & machines focusing on back/bicep/abs or chest/shoulder/tricep

on the my third day of exercise in a week, I run 5-6 miles nonstop @ about 7mph (outside).

there is occasionally a fourth day of exercise which will be another day at the gym or another run. but i just make sure i exercise at least 3 days /week.

diet:

workout day:
pre-workout meal: SPAM (occasionally if i'm too hungry to workout first)
BreakFast: 4 egg ohmlet w/ spinach, brocolli, avocado, tomato, w/ whole grain bread
Lunch: apple, 50 grams protien/weight gainer, banana, milk
Dinner: pasta w/ light meat or meat dish (steak, fish, etc) with veggie w/ whole grain bread

non-workout day (I work 12-14 hrs behind a desk so i eat a bit less):
BF: bowl of grain cereal, orange juice
Snack: Cliff Bar
Lunch: Typical turkey/tuna sandwich (bread, meat, lettuce, tomato)
Dinner: varies, but usually couple tofu dogs/ cereal/ eggs & toast/ (etc...pretty light)


thats my typical week. I drink a lot of water and veggi/fruit juices.

I'm really trying to simultaneously gain weight and lose fat, particularly around the stomach region. I have a fairly athletic build, however I have yet to ever see a 6 pack, where my super skinny friends eat shit and still have something to show.

I've incorporated HIIT training into my workout recently so i hope to see some results with that. I rely on running for leg workout (which i should prolly change to gain weight?). I've considered adding 1/2 servings of weight gainer to non-workout days.

I dont take creatine, as I'm looking to gain permanent weight...nothing that'll fade quickly once i stop with supplements. the guy at GNC tried to convince me there is a new form of creatine that will not cause quick loss once you stop taking it. I think he was recommending this: http://www.gnc.com/product/index.jsp?pr ... 20.2206673. If not that product, ever hear of something like that?

I guess my questions are:

-What other kind of foods are generally beneficial to this kind of lifestyle? the cheaper the better. I cook, so time isnt necessarily an issue.
-any particular method of weight training you prefer for weight gains?
-Any useful info to promote muscle gains AND losing fat simultaneously?
-does red meat really contribute a lot more than white meat? My thinking was either meat provides protein, tho red tends to have more fat. thoughts?
-I also notice you suggest patatos, I thought these had little nutritional value, whats the benefit?
-any other tips/suggestions or areas for research would be greatly appreciated.

No offense Muscle RX but standard dogma of body building and the fitness industry in general is complete BS!

Supplements are for the most part GARBAGE by-products cheaply manufactured powders (watch the movie Bigger Stronger Faster (netflix)) the are inert they wont grow a ounce of muscle without the proper training program. Eat real food not a urine dye.

If you want to get fit or in shape or huge (if your genetics are their) Train with a good High intensity low duration protocol (Max/Static Contraction, Mike Mentzer, Super Slow, Read the Book "Body By Science").

If you want to lose weight (fat) cut calories (3500 calories in a pound of fat...cut 500 hundred calories per day from your Basal Metabolic Rate lose a pond a week)

If you want to gain weight (muscle) science has proven it can be done on a starvation diet look it up google it.

And of course genetics play a HUGE! role.

Body Building magazines (rags/catalouges which is what most of them are classified as) and supplement companies do not want to see you suceed. If you suceed they make no more cash off you. They tell you to over train and eat a ton of protein which is retarded the fuel of muscle is glycogen which comes primarly through carbs. Eat ideally 60% carbs 20% proyein 20% fat, but even that dosent have to be perfect.

I didnt mean to go on a rant and Im sure Muscle RX you look way better than me but I hate to see people get screwed by the fitness industry.

I DONT PROMOTE THEM AT ALL, THERE JUST TO ADD A ATHLETE NOT TO RELY ON. 99.9% r BULLSHIT. thats whey i only recomend WHEY PROTEIN, CREATINE MONO, AND FISH OIL. ALL U CAN BUY ANYWHERE! i only use supps for advance athletes, and r KNOWN TO WORK AND BEEN AROUND.

DONT KNO WHERE U GOT WHERE PROMOTE SUPPLEMENTS FROM! I DONT! and yea i had good friends in bigger stronger faster. thats why I ONLY USE TRUSTED SUPPS WITH RESEARCH PROVEN TO WORK BY DOCTORS AND MYSELF WITH BLOODWORK TO PROVE IT

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fuck where do i start, 1st u seem to have crappy genetics, welcome to the club lol. 1st split up ur workout day, like 1 day shoulders,bi, tri, day 2 legs, day 3 back/traps, day 4 chest. as for cardio im not a huge fan of HIT i think it burns to much muscle but its quick and if ur tight on time its ok, i prefer low intensity like treadmill/walking for 1-2 hours. as for as ur weight gainer DROP IT! NO NEED MAKE UR OWN. WHEY PROTEIN.SPAM. OLIVE OIL or MACADAMIA NUT OIL. also about ur creatine product. just finish it no real use for it. pick up a multi vitiamin. and get some fish oil take 3 caps, 3x a day

DIET: stop fruit juices ITS ALL SUGER, v8 diet is ok, the low caloria gatorade is ok for carbs to. ADD 1 SCOOP OF PROTEIN TO UR OATS IN THE MORNING, AND UR CEREAL. EAT OMEGA 3 EGGS (if available) the yolk is good fat, EAT RED MEAT! IT BUILDS MUSCLE BETTER THEN ANYTHING, dont worry about the fat, TUNA IS CHEAP GOOD FATTY ACIDS IN IT, SAME W/ SALMON. EAT RYE. OR WHOLE WHEAT BREAD AND PASTA. basically u need to up ur essential fatty acids, have more omega 3,6, 9 they will help u burn fat and gain weight. im not a huge numbers guy but i would do 180g protein, 200gcarbs, 80g fat. try to have ur carb meals pre and post workout. add some nuts/almonds to ur meals, with mac/olive oil. for carbs eat once high in fiber, brown rice is good and easy, and i like sweet potatoes good anti oxidants.
For training do COMPOUND MOVEMENTS, HEAVY WITH GOOD FORM ABOUT 4-8 REPS BUT WARM UP WITH LIGHT WEIGHT TILL U GET A GOOD PUMP

IM GUESSIN ALL THE SUGER UR HAVIN(BTW U CAN DROP SOME FRUITS AND ADD GREEN VEGIES) IS WHAT IS CAUSIN THE FAT AROUND THE STOMACH.

ur 21, all ur hormone levels should be sky high. sex drive etc... so u should be able to put on muscle pretty easy

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The truth about building muscle...

80% proper exercise
19% nutrition
>1% supps

http://bodybyscience.net

Stop buying stuff you dont need that does nothing for you.

-Dream

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Not to beat a dead horse but wikipedia whey protein its a by-product the industry uses it beacuse it is dirt cheap basically waste from the chesse making process. Creatine cannot be absurbed through supplementation only diet. Fish oil Ill bite but you can just eat a bit of salmon twice a week and youd be set. Advanced athletes need only good genetics (and or drugs), good training program (with rest to not overtrain) and a balance diet.

fuck where do i start, 1st u seem to have crappy genetics, welcome to the club lol. 1st split up ur workout day, like 1 day shoulders,bi, tri, day 2 legs, day 3 back/traps, day 4 chest. as for cardio im not a huge fan of HIT i think it burns to much muscle but its quick and if ur tight on time its ok, i prefer low intensity like treadmill/walking for 1-2 hours. as for as ur weight gainer DROP IT! NO NEED MAKE UR OWN. WHEY PROTEIN.SPAM. OLIVE OIL or MACADAMIA NUT OIL. also about ur creatine product. just finish it no real use for it. pick up a multi vitiamin. and get some fish oil take 3 caps, 3x a day

DIET: stop fruit juices ITS ALL SUGER, v8 diet is ok, the low caloria gatorade is ok for carbs to. ADD 1 SCOOP OF PROTEIN TO UR OATS IN THE MORNING, AND UR CEREAL. EAT OMEGA 3 EGGS (if available) the yolk is good fat, EAT RED MEAT! IT BUILDS MUSCLE BETTER THEN ANYTHING, dont worry about the fat, TUNA IS CHEAP GOOD FATTY ACIDS IN IT, SAME W/ SALMON. EAT RYE. OR WHOLE WHEAT BREAD AND PASTA. basically u need to up ur essential fatty acids, have more omega 3,6, 9 they will help u burn fat and gain weight. im not a huge numbers guy but i would do 180g protein, 200gcarbs, 80g fat. try to have ur carb meals pre and post workout. add some nuts/almonds to ur meals, with mac/olive oil. for carbs eat once high in fiber, brown rice is good and easy, and i like sweet potatoes good anti oxidants.
For training do COMPOUND MOVEMENTS, HEAVY WITH GOOD FORM ABOUT 4-8 REPS BUT WARM UP WITH LIGHT WEIGHT TILL U GET A GOOD PUMP

IM GUESSIN ALL THE SUGER UR HAVIN(BTW U CAN DROP SOME FRUITS AND ADD GREEN VEGIES) IS WHAT IS CAUSIN THE FAT AROUND THE STOMACH.

ur 21, all ur hormone levels should be sky high. sex drive etc... so u should be able to put on muscle pretty easy[/quote]

Thanks for the input. My "weight gainer" is my whey protein. 50g per serving so yeah. i chose a gainer because of my ridiculous metabolism. the first year i weight trained 5 days a week properly, lost 5 lbs, gained 5lbs and hit plateau. I've been on this more strict diet for about 5 months, and with the training have been gaining weight slowly, about 8 lbs so far. i'm happy with that but wanted an outsiders input. The only fruit juice i buy is the naked green machine. no high fructose corn syrup and lots of veggies in it too. i'll have to recheck the sugars in that, you may be right.

for the most part it sounds like i'm on the right track, just need to add some things to my diet... i only workout 3 days a week, and breakup my muscles among those days.

well thanks for the input. appreciate your time.

HOW MUCH MUSCLE CAN YOU GAIN IN ONE MONTH?

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depends on GENETICS, NUTRITON, TRAINING. etc. alot of peeps gain weight but its water or fat and not lean muscle. with ok genetics, i say a lb to 2lbs a week.
ive gained 20lbs a month, but prob 7lbs of water, 5lbs of fat. but i slept ate and train, dungeon style.

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