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DesignerBoro Posted on 06/06/2011 22:54
Building Muscle - Advice?

I'm 34 and want to bulk-up by building muscle. I'm 6ft2 and weigh in at about 14st7lbs. I'm training 3 times a week (3 X 10 of chest press, shoulder press, pulldown and tricep fly) in the gym, and I'm considering giving the whey protein a try, is this a good plan, does this stuff work, is it safe?

I don't want to be huge, just more defined and toned. Any sensible advice, would be very much appreciated?

Thanks in advance...

MrBoro Posted on 07/06/2011 08:18
Building Muscle - Advice?

Alright designer

First off you need to start splitting your programme. So in other words you'll be doing monday back and biceps, tuesday chest and triceps, wed off, thurs legs and shoulders, fri back to doing back and biceps. This way you are training each muscle group harder and then giving them time to recover (and grow)..if I were you I'd go on, the best website by a mile on training for all kinds of goals.

As for the protein, it helps your muscles heal after training, therefore allowing them recover for the next work out and you gradually tear muscle fibres and they grow again. You need to be careful though as the human body can only consume so much protein, say 30g per day, the rest you XXXXXX out. If you are already eating 30g of protein a day in your normal diet and drink protein, you will just waste the extra protein and prob gain fat that comes with taking in the extra calories. Others may disagree but have a look on as I said. Bodybuilding is about 90pc diet and 10pc training. Good luck.

KobeB Posted on 07/06/2011 08:31
Building Muscle - Advice?

You only want a split routine if you are either (a) very advanced or (b) a body building competiter.

You are neither so you won't need more than 3 full body work outs per week.

KobeB Posted on 07/06/2011 08:32
Building Muscle - Advice?

or a 4 day program with an upper body and lower body split.

FC_Twente_Bensons Posted on 07/06/2011 08:34
Building Muscle - Advice?

Mr Boro the protein info is wrong, you can consume 30g in one sitting and up to 1g per 1lb of body weight per day.

KobeB Posted on 07/06/2011 08:40
Building Muscle - Advice?

Yes you can consume 30g but it all depends on the size of the person.

a 12 stone man won't be able to use the 30g, but an 18 stone man probably can.

Plus the 1 gram of protein to every lb of body fat isn't exactly right. It's more about quality calories than a certain amount of protein though you do need a certain amount to be protein.

How do you think vegetarian olympic lifters and stuff get big and strong? [^]

MrBoro Posted on 07/06/2011 08:46
Building Muscle - Advice?

Yea think you are right about the protein, I wasn't sure of the number but there's definitely not much in it between what some people eat and how much they gain from drinking the shakes.

Kobe that's rubbish mate. I've been training for years and don't know any one who would train the same muscle properly 2 days in a row.

KobeB Posted on 07/06/2011 08:50
Building Muscle - Advice?


Look around the gym at beginners. What do they do? They jump in with some form of advanced crap thinking they are Ronny Coleman when they have as much strength and muscle mass a a hamster.

Big compound movements only to start with, you need the days off to grow.

He won't be training each muscle 2 days in a row either.

Evil Posted on 07/06/2011 09:18
Building Muscle - Advice?

Its 30g of protein per serving.

Just proteinous foods wont make you gain mass, you need complex carbs for that.

MightyDuck Posted on 07/06/2011 09:35
Building Muscle - Advice?

dont you just sh1t the protein straight out?

get on the roids and cultivate a massive chin

Evil Posted on 07/06/2011 09:40
Building Muscle - Advice?

You will at first inevitably.

Apparently, the normal untrained human body can only consume 9g of protein per serving of food.

Then as you train and increase protein levels, that increases too.

BobUpndown Posted on 07/06/2011 10:24
Building Muscle - Advice?

you are what you eat.. more pasta, fish & unprocessed foods.. reduce the garbage: booze, burgers & pizza.. keep them for treats.

muscle burns calories, fat doesn't..
keep pushing the weights & use some cardio routines too: cycling, spinning classes.. walk a bit more.

you don't need the protien shakes if you're just looking to get lean & add a little muscle, just eat well: good small meals & often.

sasboro1 Posted on 07/06/2011 10:26
Building Muscle - Advice?

eat lots of spinach

Irvin_Mattress Posted on 07/06/2011 11:54
Building Muscle - Advice?

For the Forearms

And Biceps !

W@nk Like XXXXXX !!! [^]

Evil Posted on 07/06/2011 11:56
Building Muscle - Advice?

Liddle, shush your mouth.

joeybudden Posted on 07/06/2011 12:03
Building Muscle - Advice?

Toned you say ? Well, there's only one way to do THAT !

Less weight, more REPS !

also, make sure you are only having two meals a day; just have brekfast and tea and for lunch have a light snack like a piece of fruit.

Have weatabix for brekfast EVERYDAY.
Set a meal plan for everyday , for example : Monday - tea - Chicken sandwiches
Tuesday - tea - rice & potatoes.
etc, etc

Good luck !

For further information visit Scoobys workshop at the link below

Link: ...

MightyDuck Posted on 07/06/2011 12:08
Building Muscle - Advice?

joey, you cant have milk for breakfast, bread and lunch time and rice and potatoes for tea if you want to get toned.

Link: paleo or caveman diet

KobeB Posted on 07/06/2011 12:15
Building Muscle - Advice?

less weight more reps hey?

Why don't all these people who do more reps and less weight at the gym have the most toned bodies then?

Just a thought...

Evil Posted on 07/06/2011 12:19
Building Muscle - Advice?

I do advocate high reps for fat loss, but not less weight.

Also, 2 meals a day?

You'll gain body fat.

Joey, I hope you werent the nutritional expert at Sunderland? Or else that might explain Andy Reids affliction to pies. [^]

mattyk50 Posted on 07/06/2011 12:21
Building Muscle - Advice?

if you want to get "toned" you will have to whack the muscle on first then cut it back

Evil Posted on 07/06/2011 12:22
Building Muscle - Advice?

Not true Matty.

You can 'tone' what muscle you have simply by burning body fat and working the muscle you have.

mattyk50 Posted on 07/06/2011 12:23
Building Muscle - Advice?

"I do advocate high reps for fat loss, but not less weight"

surely if you can do 12 reps at the weight you were doing 5 reps of originally, you werent lifting enough to begin with!

joeybudden Posted on 07/06/2011 12:23
Building Muscle - Advice?

'You'll gain body fat.'


My philosophy is - eat less, exercise more !

Evil Posted on 07/06/2011 12:23
Building Muscle - Advice?

'My philosophy is - eat less, exercise more !

Your philosophy is fundamentally flawed.

Evil Posted on 07/06/2011 12:26
Building Muscle - Advice?

Matty, training in the 5 and below rep range is really for significant strength gain.

If you are hitting 12 reps, then absolutely you shouldnt be lifting what you can lift 5 of.

joeybudden Posted on 07/06/2011 12:26
Building Muscle - Advice?

Explain then.

Fewer calories & more exercise surely equals less weight and a more toned body?

Evil Posted on 07/06/2011 12:27
Building Muscle - Advice?

2 meals a day?

How many calories is that?

Do you think anyone can realistically stick to that?

What about glycogen storage?

mattyk50 Posted on 07/06/2011 12:28
Building Muscle - Advice?

only if you have a decent amount of muscle to begin with joey!

unless you are going for the "toned auschwitz" look

joeybudden Posted on 07/06/2011 12:29
Building Muscle - Advice?

Well, I did say have a light snack for lunch and what that basically means is avoid stuff like crisps and chocolate bars.

If it tastes good - spit it out!
As my pal Scooby would say.

KobeB Posted on 07/06/2011 12:30
Building Muscle - Advice?

Less weight yes, but anyone can lsoe weight.

People seem to think losing weight makes you more toned. It doesn't.

You need to burn body fat. It's completely different.

Lots of people lose weight, and they lsoe what little muscle tissue they have as it is by cutting down to a stupidly low amount of calories.

mattyk50 Posted on 07/06/2011 12:31
Building Muscle - Advice?

thats what i was trying to say kobe

KobeB Posted on 07/06/2011 12:32
Building Muscle - Advice?


joeybudden Posted on 07/06/2011 12:37
Building Muscle - Advice?

That's why if you continue to eat your low fat but protein high meals you can gain muscle mass and burn fat.

joeybudden Posted on 07/06/2011 12:43
Building Muscle - Advice?

Let me give you an example of what I mean guys -
this a basic weight loss and muscle gain plan I made and used :

Brekfast - two weatabix / or toast( brown bread )

Lunch - light snack , fruit or sanchwiches ( brown bread )

tea - healthy meal, red meats vegatables etc

Supper - Fruit or cereal.

There you go !

KobeB Posted on 07/06/2011 12:44
Building Muscle - Advice?

Here's one for everyone...

By having 40% fat (healthy fats) in your diet testosterone is increased by about 20% compared to around 20% fats in the diet.

Testosterone is vital for maintaining and building lean muscle tissue and for keeping other hormones in check that can 'eat away' at the muscle tissue.

So are 'low fat' diets the answer?

Bear in mind...low fat diets are followed in SW and WW....and the majority of the people stay fat despite sticking to the programs 'proven' (use the term loosely) principles.

MightyDuck Posted on 07/06/2011 12:45
Building Muscle - Advice?

that would be alright but i'd still cut out the brown bread, that stuff is still about 100 cals per slice

mattyk50 Posted on 07/06/2011 12:46
Building Muscle - Advice?

kobe - is it possible to build muscle if on a calroie defecit? (i know you dont like talking about calories)

Emmersons_BrazillianDong Posted on 07/06/2011 12:47
Building Muscle - Advice?

So if I train enough I can eat XXXXXX loads then Kobe?

Can it be dirty fatty foods or does it need to be healthy?

Evil - you tart

Evil Posted on 07/06/2011 12:55
Building Muscle - Advice?

EBD - fck off you fat sh1t.. [^]

DigardsEggHead Posted on 07/06/2011 12:56
Building Muscle - Advice?

I find it hilarious when people try to argue with experts [^][:D]

KobeB Posted on 07/06/2011 13:00
Building Muscle - Advice?


So you're going to lose fat on cereals that a full of sugar? And sugar usually turns to ______?

Plus bread that is packed with wheat which your body treats as sugar.

All people need are 3 meals a day, the 6 meals thats been threw about just causes more stress to the individual which is one of the last things u want.


it's got to be good fats lol. fish, olive/coconut/walnut oils etc.

Matty: you can build muscle and still burn body fat, but it would be hard to pack on size though but you could create the Brad Pitt fightclub look.

joeybudden Posted on 07/06/2011 13:02
Building Muscle - Advice?

'So you're going to lose fat on cereals that a full of sugar? And sugar usually turns to ______?

Plus bread that is packed with wheat which your body treats as sugar.

All people need are 3 meals a day, the 6 meals thats been threw about just causes more stress to the individual which is one of the last things u want.'

There is nothing wrong with brown bread and weatabix as longas you exercise right,.

Evil Posted on 07/06/2011 13:06
Building Muscle - Advice?

Going to be hard going and you will have to train for mass, even though you wont be eating for it.

KobeB Posted on 07/06/2011 13:09
Building Muscle - Advice?

OK Joey...

Emmersons_BrazillianDong Posted on 07/06/2011 13:18
Building Muscle - Advice?

Fcuk that Kobe [:D]

Evil you big southern puff

uwefuchs Posted on 07/06/2011 13:19
Building Muscle - Advice?


That food list you gave looks like it contains about 1500 calories roughly, nowhere near enough for someone the size of DesignerBoro.

The average man needs to consume about 2500 calories a day and for someone exercising quite heavily it obviously needs to be more.

DB - Have a look on this website linked, itll tell you roughly how many calories a day you need to maintain a normal weight.

You have to be careful, if you cut your calories down too drastically youll lose lean muscle mass, which is the last thing you want to do.

Also you wont have enough glycogen in your muscles which gives you energy to train.


uwefuchs Posted on 07/06/2011 13:27
Building Muscle - Advice?

An interesting article for the healthy eaters out there.

Micheal Phelps eats 12,000 calories a day and has only 7% body fat! [^]

Link: Michael Phelps

KobeB Posted on 07/06/2011 13:31
Building Muscle - Advice?


He does do an immensse amount of physical activity though...

Plus eating for an athlete is a bit different to the the 40 hour a week job sat on a chair world most live in.

uwefuchs Posted on 07/06/2011 13:33
Building Muscle - Advice?

30 hours a week in the pool is alot like!

I hope he doesnt eat like that for too long because it cant be good for his ticker! [:D]

KobeB Posted on 07/06/2011 13:35
Building Muscle - Advice?


He'll be retired in a few years...

Green veggies all around then [^]

uwefuchs Posted on 07/06/2011 13:39
Building Muscle - Advice?

Id like to see a reality TV programme where a normal man eats exactly the same as Phelps, but without doing any exercise.

You could film it over a year and then make them race at the end, would be class. [:D]

Chappy112 Posted on 07/06/2011 13:40
Building Muscle - Advice?

Pacquiao eats 7,000 calories per day. It's crazy to think how much that is, he said he gets bored eating that much.

Mind you he does all his boxing plus runs 10 miles per day so it's easily burned off.

Muttley Posted on 07/06/2011 13:41
Building Muscle - Advice?

One question I've always wondered about "building muscle"... why?

I can understand living a healthy life style, playing sport and wanting to be fit but why this narcissistic desire to sculpt one's form? To tone to define?


You'll still die and you've spent all that time in a sweaty gym instead of enjoying all the other manifest delights of this little blue rock.

Adi_Dem Posted on 07/06/2011 13:42
Building Muscle - Advice?

I lost a lot of weight over the last 18 months and began training quite hard. Kettlebells are my favourite. Based on what I have read and the bits I've picked up on this very site from KobeB and Evil, I have tried to stick to a few basic rules that appear to work for me. Whether they're right or not I don't know.


1. Don't starve yourself.
2. To lose body fat or to gain lean muscle the principles of the diet remain the same. Eat protein, good, 'clean' carbs and good, healthy fats and you'll be fine.
3. Avoid refined starches and simple sugars.
4. To lose body fat drop 500 calories a day, to gain lean muscle, increase 500 calories a day.


1. Train your full body three times a wekk with resistance exercise.
2. Supplement with HIIT or similar.

That's what I do and it has worked and continues to work for me.

Incidentally, and without wishing to hijack the thread, what do you two (Evil and KobeB) think of fasting as per Eat Stop Eat as a dietary regime?

KobeB Posted on 07/06/2011 13:52
Building Muscle - Advice?

Building muscle could just be so that someone can fill a t shirt fitting or make a suit a beter fit.

It doesn't automatically mean turning into a roid head [:D]

The thing is, people keep fit but they are weak as pee, it comes to moving house and they can't move a sofa between 3 of them yet they can run 13 miles or play 4 games of 5 a side per week.

For most people they don't need to do more than 3 hours a week to build muscle and to look athletic (which is what most would like to look like over a body builder look) so it isn't a long time really.


Had some great results with it...actually increases your energy too once you've done it 2-3 times.

I've found 6pm-6pm works best on a weekend.

MightyDuck Posted on 07/06/2011 13:58
Building Muscle - Advice?

eat food which is natural, when you're hungry. dont feast or famine.

exercise with cardio and resistance.

Adi - kettlebells are great

Evil Posted on 07/06/2011 14:02
Building Muscle - Advice?

It just makes you more attractive to the opposite sex.

Not that I needed help, but you know what they say.

Adi_Dem Posted on 07/06/2011 14:05
Building Muscle - Advice?

So you don't think it is potentially harmful then Kobe? Does it damage your muscle? What were the results you were looking for - a lower body fat percentage? Can it make up for sugar related indiscretions?

Just thinking about giving it a go that's all.

Emmersons_BrazillianDong Posted on 07/06/2011 14:06
Building Muscle - Advice?

What are 'clean carbs'?

Cous cous, potato's, pasta?

Evil Posted on 07/06/2011 14:11
Building Muscle - Advice?

Pasta isnt really a clean carb no.

Green vegetable is.

KobeB Posted on 07/06/2011 14:11
Building Muscle - Advice?

Not at all Adi.

Generally people consume enough calories and or nutritous foods that you need you going one day a week for a period of time won't have any adverse effects.

We used it on a few clients for when they wanted to drop fat a bit quicker (for events or whatever) and worked a treat.

It actually gives your digestion system a rest as it's overloaded all the time anyway, therefore your liver gets a break and that gives the body a lot of other benefits.

the hardest thing is mindset...

mattyk50 Posted on 07/06/2011 14:13
Building Muscle - Advice?

wholemeal pasta isnt clean??

f00ks sake! i love that and sweet potatoes

Adi_Dem Posted on 07/06/2011 14:25
Building Muscle - Advice?

It's not an excuse to eat badly the rest of the time though I guess if your goal is a low body fat percentage?

KobeB Posted on 07/06/2011 14:32
Building Muscle - Advice?

Unfortunately not [:D]

It's just one tool to use on top of a consistantly good diet

Evil Posted on 07/06/2011 14:36
Building Muscle - Advice?

Sweet potatoes are classed as clean carb.

Google the Glycaemic Index, and then Glycaemic load.

I have a spreadsheet of foods to eat and their GI rating, based on a red and green scale.

Stanley_Downing Posted on 07/06/2011 14:57
Building Muscle - Advice?

Got to be honest, i may have argued with Evil in the past but him and Kobe definitely know their stuff when it comes to this sort of thing.

On another note what you do to think of people who use creatine? does it actually help?

Emmersons_BrazillianDong Posted on 07/06/2011 15:01
Building Muscle - Advice?

Evil can I have your email address?

I want to know more about these foods and I'd also like to groom you.

KobeB Posted on 07/06/2011 15:16
Building Muscle - Advice?

It's my job Stan [:D]

I get paid well to be good at it [^]

Mixed results with creatine from the people who i know that ahve took it.

Some say it worked, some say no difference at all.

Personally, if i was training somebody up i'd not use it, but that is just me. There is no right and wrong.

MightyDuck Posted on 07/06/2011 15:23
Building Muscle - Advice?

no potatoes, sweet potatoes, pasta or rice.

i usually fail on 3 of those tho

Emmersons_BrazillianDong Posted on 07/06/2011 15:27
Building Muscle - Advice?

Kobe I know you do the camps but are you a personal trainer too?

KobeB Posted on 07/06/2011 15:33
Building Muscle - Advice?

You can have rice, new potatoe and potato.

Depends what your goal is.

If you're wanting to shift some blubba then have them around training time. [^]

If you want to gain a bit then have them more often.


I am indeed. Don't do a lot of it now though.

Tues & Thurs and business developing days - hence why i've been on this thread most the day haha

Emmersons_BrazillianDong Posted on 07/06/2011 15:50
Building Muscle - Advice?

So as to stop pestering you. Is there any website or books that are easily referenced for the basic questions that I have?

Lastly to clarify:

New Potatos/Brown Rice/Cous cous are ok?

KobeB Posted on 07/06/2011 15:53
Building Muscle - Advice?

Yes around training time.

They shouldn't be the cornerstone of your diet though.

Be too hard to narrow it down to certain books or site.

Learn little things from some and just peice things together really [^]

Long as people use the advice then i'm all for giving it out.

It's when the same people ask the same Q's as 6 months ago, that's when i don't answer [:D]

Emmersons_BrazillianDong Posted on 07/06/2011 15:55
Building Muscle - Advice?

The cornerstone of your diet should be?


KobeB Posted on 07/06/2011 16:02
Building Muscle - Advice?

healthy fats, protein, vegetables and water [^]

Emmersons_BrazillianDong Posted on 07/06/2011 16:21
Building Muscle - Advice?

Which are healthy fats?

Emmersons_BrazillianDong Posted on 07/06/2011 16:22
Building Muscle - Advice?

Which are healthy fats?

mar10 Posted on 07/06/2011 16:24
Building Muscle - Advice?

Laughing got over 3000 caleries per day to play with [LOVE]

Evil Posted on 07/06/2011 16:38
Building Muscle - Advice?

Sorry people, I just thought Id let you know that today I have squatted 180kgs.

Thats double my body weight.

So thats nice. [^]

EBD - you can email me at the link below

Link: my website

Evil Posted on 07/06/2011 16:48
Building Muscle - Advice?

Another note, I have an amazing recipe for a shake for muscle gain.

I made it myself. [^]

Muttley Posted on 07/06/2011 16:51
Building Muscle - Advice?

KobeB "Building muscle could just be so that someone can fill a t shirt fitting or make a suit a beter fit."

Buy a t-shirt that does fit you or get a better tailor.

"It doesn't automatically mean turning into a roid head"

No, I didn't say it did. It is a concern though.

"The thing is, people keep fit but they are weak as pee, it comes to moving house and they can't move a sofa between 3 of them yet they can run 13 miles or play 4 games of 5 a side per week."

Yet you get a body builder and ask him to run 13 miles and he couldn't. So what? Last time I moved house I paid for a "Removals Company" to carry my sofa and white goods. Just a thought.

"For most people they don't need to do more than 3 hours a week to build muscle and to look athletic (which is what most would like to look like over a body builder look) so it isn't a long time really."

3 hours a week AT THE GYM. Unless you have invested in a home gym you have to get there and back again, shower, change etc. It's three evenings gone. I'd say that for most people is unsustainable in the medium to long term.

Pointless and narcissistic. I don't want to LOOK athletic (I wouldn't mind BEING athletic though)!

Evil Posted on 07/06/2011 16:54
Building Muscle - Advice?

Muttley, its horses for courses though mate.

I want to look good, but be really fit for mountain biking and saturday football as well.

Im not you, so Ill train for me. [^]

boksic Posted on 07/06/2011 16:56
Building Muscle - Advice?

@mightyduck - based on what you have said on here and a post you did on another thread about paleo diet I think you might be interested in the New Evolution Diet by Art de Vany which also has a chapter on excercise and talks a lot about what our bodies evolved to do and how you can apply that to diet and excercise. Some of it is speculative and some may be bunk but it is a decent, if padded, insight.

Link: New Evolution Diet

Muttley Posted on 07/06/2011 17:12
Building Muscle - Advice?

Ah... Mr. Evil (We meet at last!)...

(sorry couldn't resist)

No, that's fair enough, I can see the point in fitness training. Fit for mountain biking or whatever. What I cannot understand is the tone and trim thing? What for? To make an ill fitting suit look better? Please go to a better tailor.

Evil Posted on 07/06/2011 17:16
Building Muscle - Advice?

What about for when the summer comes.

If you are young and single say early to mid twenties, then you want to look your best.

Your best might be a different idea to someone elses.

Do you see? Its more psychological really.

boksic Posted on 07/06/2011 17:17
Building Muscle - Advice?

I think Art De Vany would say we didn't evolve to lug pounds and pounds of excess fat around with us and doing so is not the best for your health.

KobeB Posted on 07/06/2011 17:20
Building Muscle - Advice?


i never said you did say that, i was just stating that getting stronger doesn't turn you into a roid head.

Good for you for hiring a removal company, lots of people choose not to and it was an example that on this world we live on people need strength to perform activities and things that may pop up in their lives. Nobody has got to go and run 13 miles though unless we got invaded by aliens which i can't see happening.

The first thing to go in people as they get get older is strength and power, the better that is maintained the more chance you'll feel fitter and healthier after 50+

That 3 hours included shower time and travelling time if you lived around 10 mins away, but i also never stated that it had to be at the gym, it's 3 hours per week at the most.

Why does it have to be an evening?

There are early mornings, and lunch times, and weekends but if eastenders is more important to some then their own health then that is up to them.

I'm just stating that is takes just 3 hours out of 168 per WEEK to look and feel half decent.

and if you want to be athletic you'd do athletic stuff which would make you look athletic.

Stanley_Downing Posted on 07/06/2011 17:22
Building Muscle - Advice?

I honestly enjoy working out and feel better afterwards. I also play football at least twice a week. It's pretty much a hobby for me.

Muttley Posted on 07/06/2011 17:24
Building Muscle - Advice?

You know the best thing about a removals company?

The really big vans, the numbskulls with muscles come free with it.

It still comes down to vanity is what you are saying. Fine, but be honest with yourself.

sasboro1 Posted on 07/06/2011 17:30
Building Muscle - Advice?

we are like america and full of fat people, blokes with manboobs and women with their stomachs hanging out and fat legs on show.

we are just a lazy nation as its easier to just drive about, sit and watch tv, eat and drink to excess.

a little bit of decent exercise a couple of times a week and a healthy diet makes a load of difference. you dont have to hammer the gym or become obsessed about muscles.

you take a step back then look around and you notice how fat so many people are. i just dont get why people dont want to take care of their health and live longer and be more mobile. and take more pride in themselves

Emmersons_BrazillianDong Posted on 07/06/2011 17:31
Building Muscle - Advice?

Just looked at your site Evil [^]

Is this your new Mrs then (link) she is top drawer - no wonder you have calmed your womanising ways!

Your link to 'Dan' is empty for me too by the way [^]

Link: Would I fuck the rat off her

Evil Posted on 07/06/2011 17:34
Building Muscle - Advice?

It is a case of each to their own though Muttley, and really it can only take that amount of time.

I spend about 5 hours in the gym and look like a greek god so there's your proof.

Adi_Dem Posted on 07/06/2011 17:34
Building Muscle - Advice?

Sorry Muttley but it isn't vanity for me. It's about self improvement and challenging myself.

A lean, strong, athletic body with low body fat is a by product. I want the healthiest diet I can eat, I want to be as aerobically fit as I possibly can be so that I can perform better at football and at martial arts and I want to be stronger because there are a multitude of benefits to being stronger through proper resistance training.

Looking better is just the result of all of those goals. For me, and countless others, it is nothing to do with vanity.

Evil Posted on 07/06/2011 17:38
Building Muscle - Advice?

EBD - used to go school with her.

The girl im seeing is on my facebook. [^]

Emmersons_BrazillianDong Posted on 07/06/2011 17:41
Building Muscle - Advice?

Facebook is for vain doyles with little arms. Anyway I wouldn't be as uncouth as to go and look at her on your facebook page [^]

Have you 'touched' Kelly before?

Evil Posted on 07/06/2011 17:43
Building Muscle - Advice?

Bad banter babes. x

Emmersons_BrazillianDong Posted on 07/06/2011 17:54
Building Muscle - Advice?

Not so chirpy now [:D]

Evil Posted on 07/06/2011 17:58
Building Muscle - Advice?

In answer to your question, no.

I have to be really careful what I say here, she is my business partner kiddo. [:D]

Emmersons_BrazillianDong Posted on 07/06/2011 18:09
Building Muscle - Advice?

I know mate but its funny seeing you in awkward scenarios [:D] [^]

rebel666 Posted on 07/06/2011 19:23
Building Muscle - Advice?


Evil Posted on 07/06/2011 20:32
Building Muscle - Advice?

You're a pr1ck, but id buy you a beer, I like the way you're put together. [^]

mattyk50 Posted on 07/06/2011 20:58
Building Muscle - Advice?

[:D] evil

Tortured_Mind Posted on 07/06/2011 21:11
Building Muscle - Advice?


Link: #

DesignerBoro Posted on 07/06/2011 21:40
Building Muscle - Advice?

Seriously guys I'm made up with the response, particularly MrBoro, Kobe and Evil. Thanks fellas, much appreciated!

Evil Posted on 07/06/2011 21:41
Building Muscle - Advice?

Squat or deadlift they are the most important exercises mate.

Tortured_Mind Posted on 07/06/2011 21:44
Building Muscle - Advice?

Good luck with your musclaé [^]

Steel-City_Smoggy Posted on 07/06/2011 21:50
Building Muscle - Advice?

Just lift the heaviest weight you can as many times as you can. [^], not rocket science is it.

KobeB Posted on 07/06/2011 21:51
Building Muscle - Advice?

It still comes down to vanity is what you are saying. Fine, but be honest with yourself.

What a closed minded response.

Each person has their own goals.

Obviously on a wind up or just a bit dim between the ears to not be able to see one of about a million reasons why somebody wants to take care of their own bodies.

People spend more time looking after their cars than they do themselves.

Sas has it spot on [^]

KobeB Posted on 07/06/2011 21:59
Building Muscle - Advice?


Workout A and workout B. Alternate workouts and have a day off in between sessions.

A on Monday & Friday. B on Wednesday. The next week alternate.

Workout A

squats 5 x 5

Single arm rows 4 x 8

standing shoulder press 4 x 8

Workout B

Deadlift 5 x 5

Chin ups/pulldown 4 x 8

30 degree incline dumb bell chest press 4 x 8

that's all you'll need for about 12 weeks.

Just concentrate on trying to increase your strength each workout but never go to failure and always leave an extra rep in reserve.

This way you'll recover quicker between workouts so your strength will go up faster and you'll see results faster.


Tortured_Mind Posted on 07/06/2011 22:06
Building Muscle - Advice?

Come on . . . . . . . . . . . . . . COME ON ! ! !

Evil Posted on 07/06/2011 22:11
Building Muscle - Advice?

Kobe you evil mother fcker, squats and deads in the same week.

Id hate you. But then youre so feminine I just feel sorry for you. [:D]

Muttley Posted on 07/06/2011 22:13
Building Muscle - Advice?

"Obviously on a wind up or just a bit dim between the ears to not be able to see one of about a million reasons why somebody wants to take care of their own bodies."


Have you read my posts?

My very first one "I can understand living a healthy life style, playing sport and wanting to be fit"

What I am asking is why do this rather than play football, run, swim, mountain bike all activities/sports that will maintain your body combined with healthy eating. They won't make your suit hang better or make you look like Michelangelo's David in a thong and my question is why you would do this gym stuff rather than the much more interesting sports/activities that are available?

The OP is not about healthy living you will note but about "building muscle" as a goal in and of itself. If that isn't narcissism I cannot think of a better word and would be pleased if you could help me find one.

Evil Posted on 07/06/2011 22:23
Building Muscle - Advice?

Muttley, if I squat heavier and gain a better physique by doing so, I will have a stronger core.

That will enable me to be stronger in the tackle in football.

IE Rugby.

If you think its narcissistic to want to gain muscle (which inevitably makes you healthier all round) then thats up to you.

Its totally unfair and judgemental to label it that.

KobeB Posted on 07/06/2011 22:27
Building Muscle - Advice?

and if you read as the conversation on this post you will see it has flowed onto other stuff too.

Some people find building muscle more fun than playing football or mountain biking.

Some find the workouts focus them.

Some find it a better stress relief than bike riding.

I can't answer the question for everybody in the world who wants to build a bit of muscle.

Some might want to do it for vanity reasons. it's their choice and not for anyone to knock.

It's that persons choice to do what they please whether it is a bike ride, to get more flexible, to add a stone to fill out, or to be able to push heavier weights.

Just because you might not find it interesting doesn't mean others out there won't but to suggest it's soley for vanity reasons is just narrow minded.

Tortured_Mind Posted on 07/06/2011 22:28
Building Muscle - Advice?

Come on all you meat heads . . . . . you're lookin' good!

KobeB Posted on 07/06/2011 22:29
Building Muscle - Advice?


Beginners man, they can adapt and they don't lift too heavy to not be able to cope.


Evil Posted on 07/06/2011 22:32
Building Muscle - Advice?

Ie I got a huge buzz today from smashing my PB in the gym at Squats.

Bosh. Man lift weight.

Come home. Eat chicken and sausages and potatoes.

Watch chorn on the internet.

Adi_Dem Posted on 07/06/2011 22:36
Building Muscle - Advice?

Muttley, all of those things are fine but they don't give you overall fitness. Since I effectively scared myself into getting fitter and healthier I have done a lot of research. I improve aerobic fitness by HIIT, martial arts and football bit I also want stronger and bigger muscles. Not because of vanity, changes in body composition as I've said are a by product, but because strength helps immeasurably in those other activities but also has a long list of other benefits, not least of which is stronger bones and a reduced risk of osteoporosis, stronger core for better overall body function, better joint health and on and on.

So I'm sorry, wanting to have bigger muscles and get stronger is certainly not always out of vanity and I can tell you it isn't the reason I do it.

100Rod100 Posted on 07/06/2011 22:42
Building Muscle - Advice?

strange as there's a few on here that talk some sh1t (not kobe or evil) and they obviously have internet access - use google and research.

a calorie deficient diet will result in your body 'using' its muscles for energy.

it seems that som people get confused with 'losing weight' when they actually want to 'lose body fat %age'.

loss of body fat will give you the toned look youre after.

KobeB Posted on 07/06/2011 22:43
Building Muscle - Advice?

Awesome Adi! [^]

standards Posted on 07/06/2011 22:47
Building Muscle - Advice?

lift up the weight, repeat to exhaustion, then dont lift that weight for 3 days with the same muscle, maybe

Adi_Dem Posted on 07/06/2011 22:51
Building Muscle - Advice?

That's not true Rod, the bit about calories. There is conflicting study but most agree that a calorific deficit is necessary to lose body fat and won't result in muscle wastage.

standards Posted on 07/06/2011 22:51
Building Muscle - Advice?


KobeB Posted on 07/06/2011 22:56
Building Muscle - Advice?

I've not gone with calories for over 2 years now Adi, and got a lot better results body % wise.

If you were using a boxer to get to a weight or something then i'd use it to an extent and if someone wants to bulk sometimes it's simpler by saying add so many calories through these foods or what not but in my opinion i find calories a little misleading and too complicating for a lot of the general public.

Adi_Dem Posted on 07/06/2011 23:00
Building Muscle - Advice?

Don't get me wrong, it's not the be all and end all, I just don't think it should be dismissed.

I know the problem I have. I'm somewhere between 12 and 14% body fat and want to get to single digits. Problem is I cannot and will not give up bad carbs to the extent necessary!

Emmersons_BrazillianDong Posted on 07/06/2011 23:07
Building Muscle - Advice?

Evil i'm going to gorilla press you.

uwefuchs Posted on 08/06/2011 07:26
Building Muscle - Advice?


Im a triathlete and long distance runner,

I certainly wouldnt want want to build any size but want to get quicker, swimming, biking and running.

Would you recommend weight training for me?

Evil Posted on 08/06/2011 08:52
Building Muscle - Advice?

Uwe, yes.

However I would recommend Plyometrics more.

Strength train once a week.

Plyometrics 1/2 times a week and then do your regular training.

Bang and you will win your event.

uwefuchs Posted on 08/06/2011 09:18
Building Muscle - Advice?

Cheers Evil

I was interested to see what you thought, strength training and plyometrics is a debated topic amongst triathletes, some swear by it others think the time would be better spent focussing on the actual disciplines.

Dont think i could fit more sessions in my week at the moment but it might be something to think about in the off season.

Tortured_Mind Posted on 08/06/2011 09:28
Building Muscle - Advice?

Link: #

Evil Posted on 08/06/2011 11:14
Building Muscle - Advice?


KobeB Posted on 08/06/2011 13:09
Building Muscle - Advice?


There's something about distance events athletes that for some reason seem stuck in their own little bubble when it comes to training.

I think some forget it's about getting to the line fastest, and not who goes the furthest.

The programs seem to be based around a lot of mileage to increase your ‘endurance’.

People need to focus more on speed sessions to increase your time and speed endurance sessions to raise the lactic threshold so that come race day you can perform a slower pace for longer but it'll be faster than just training to complete the distance at a slow pace like most do.

Increasing your strength means you can apply more force to the ground when running for example which means you can run faster so if you can run faster in your speed sessions and speed endurance sessions than it'll have a positive impact on your longer runs/rides, etc.

It will also strengthen your joints and balance out any potential imbalances which being on the bike seat or running too many miles can cause.

Evil Posted on 08/06/2011 13:13
Building Muscle - Advice?

Never one to draw it out Pencil Neck.


ProudToComeFromTeesside Posted on 08/06/2011 13:18
Building Muscle - Advice?

As a distance runner myself,(though only average), I tend to mix my training up between long runs, tempo runs, hill sessions and intervals. I tend to do the interval stuff when I train with my club. I find hillwork good for strengthening the legs and do there are a few places around Boro where you can do this sort of thing, e.g. the Ormesby Bank and the roads that run parallel to it. Running up the hill, then jogging down as a recovery.

I do one long run a week, usually 10-15 miles. Tempo runs usually tend to be anything from 4-8 miles depending on what mileage I've been doing and what races I've been training for. Prior to races, I might do a short tempo run of 2-5 miles.

KobeB Posted on 08/06/2011 13:21
Building Muscle - Advice?

Fat neck:

I just like to educate whilst advising [:D]

Evil Posted on 08/06/2011 13:41
Building Muscle - Advice?

I just tell the fatties. [:D]

Fat Neck out.

uwefuchs Posted on 08/06/2011 14:32
Building Muscle - Advice?


I think theres a culture especially with runners to try and out do each other with how many many miles they run in a week, rather than focus on quality sesions.

ProudToComeFromTeesside you seem to have a good balanced programme for running.

The problem I have is trying to fit everything into a week!

Im training for a half Ironman in July and a Marathon in early October, so its difficult to fit everything in around working full time.