(08-28-2022, 11:55 AM)Jidxja Wrote:

(08-28-2022, 11:50 AM)ayrotakesws Wrote:

(08-27-2022, 08:27 PM)Jidxja Wrote: As the title says, I'm pretty knowledged when it comes to nutrition and gym, if you have any questions feel free to ask me and I'll gladly answer.

Happy I came across this thread, I think i'm in perfect shape to start working out. I've been going gym for the past month, was wondering if, doing more light reps is better then less heavy reps is better for gaining weight muscle? And would it not be bad for your back in long term?
And also, what's the daily protein intake needed? And calori intake?

1. Going to failure on one set per exercise and going hard on the other but leaving 2 3 more reps in the tank is a good rep range. maximum 5 reps for strength with higher weight and 8-12 for hypertrophy(building muscle).
2.If you know what you re doing it wouldn't be bad for your back, go watch some youtube tutorials for the exercises, squats and deadlifts can fuck up your back if you don't have good form.
3. Protein intake 2g-2.2g/kg(if you are not obese and have like 30-50% body fat.
And for calorie intake it all depends on the person's calorie maintenance, you want to be in a slight calorie surplus to build muscle.

(08-28-2022, 11:58 AM)ayrotakesws Wrote:

(08-28-2022, 11:55 AM)Jidxja Wrote:

(08-28-2022, 11:50 AM)ayrotakesws Wrote: Happy I came across this thread, I think i'm in perfect shape to start working out. I've been going gym for the past month, was wondering if, doing more light reps is better then less heavy reps is better for gaining weight muscle? And would it not be bad for your back in long term?
And also, what's the daily protein intake needed? And calori intake?

1. Going to failure on one set per exercise and going hard on the other but leaving 2 3 more reps in the tank is a good rep range. maximum 5 reps for strength with higher weight and 8-12 for hypertrophy(building muscle).
2.If you know what you re doing it wouldn't be bad for your back, go watch some youtube tutorials for the exercises, squats and deadlifts can fuck up your back if you don't have good form.
3. Protein intake 2g-2.2g/kg(if you are not obese and have like 30-50% body fat.
And for calorie intake it all depends on the person's calorie maintenance, you want to be in a slight calorie surplus to build muscle.

1. So for me to build muscle to actually be stronger, I'll be doing lighter reps with more reps ofc.
2. I most likely won't be going too heavy, so that won't be an issue I hope.
3. 2grams per kilo? I think that's for a fully grown adult past the age of 20, right? Cus I'm a new adult if ygm, so i'd expect it to be a little lower? My dad was a bodybuilder and he told me 0.8g/kg. My bodyfat is about 10-13% btw.
So i need as many calories as I can?

(08-28-2022, 11:49 AM)Jidxja Wrote: For someone who just started at the gym I'd recommend sticking to a full body split. Training everything in 1 day, 4 times a week.

(08-28-2022, 11:49 AM)Jidxja Wrote: Also, what are your goals? losing weight? gaining muscle?

(08-28-2022, 12:06 PM)Jidxja Wrote:

(08-28-2022, 11:58 AM)ayrotakesws Wrote:

(08-28-2022, 11:55 AM)Jidxja Wrote: 1. Going to failure on one set per exercise and going hard on the other but leaving 2 3 more reps in the tank is a good rep range. maximum 5 reps for strength with higher weight and 8-12 for hypertrophy(building muscle).
2.If you know what you re doing it wouldn't be bad for your back, go watch some youtube tutorials for the exercises, squats and deadlifts can fuck up your back if you don't have good form.
3. Protein intake 2g-2.2g/kg(if you are not obese and have like 30-50% body fat.
And for calorie intake it all depends on the person's calorie maintenance, you want to be in a slight calorie surplus to build muscle.

1. So for me to build muscle to actually be stronger, I'll be doing lighter reps with more reps ofc.
2. I most likely won't be going too heavy, so that won't be an issue I hope.
3. 2grams per kilo? I think that's for a fully grown adult past the age of 20, right? Cus I'm a new adult if ygm, so i'd expect it to be a little lower? My dad was a bodybuilder and he told me 0.8g/kg. My bodyfat is about 10-13% btw.
So i need as many calories as I can?

0.8/lbs, not kgs. 0.8/kg is very very low, it's easy to take in protein so don't worry about it.
As for calories, you can calculate your maintenance on some calorie site and then go a little above it to ensure you are in a surplus. I don't know those measurements to give you a number of calories you have to eat per day.

(08-28-2022, 12:10 PM)mothered Wrote:

(08-28-2022, 11:49 AM)Jidxja Wrote: For someone who just started at the gym I'd recommend sticking to a full body split. Training everything in 1 day, 4 times a week.

So that's chest, biceps, triceps, traps, lats, delts, abs and legs In one session?

(08-28-2022, 11:49 AM)Jidxja Wrote: Also, what are your goals? losing weight? gaining muscle?

I'm pretty tall at 198 cm and very thin (you can actually see my ribcage), so I'm looking to put on a little muscle but not bulk up, just ripped.

(08-28-2022, 12:15 PM)ayrotakesws Wrote:

(08-28-2022, 12:06 PM)Jidxja Wrote:

(08-28-2022, 11:58 AM)ayrotakesws Wrote: 1. So for me to build muscle to actually be stronger, I'll be doing lighter reps with more reps ofc.
2. I most likely won't be going too heavy, so that won't be an issue I hope.
3. 2grams per kilo? I think that's for a fully grown adult past the age of 20, right? Cus I'm a new adult if ygm, so i'd expect it to be a little lower? My dad was a bodybuilder and he told me 0.8g/kg. My bodyfat is about 10-13% btw.
So i need as many calories as I can?

0.8/lbs, not kgs. 0.8/kg is very very low, it's easy to take in protein so don't worry about it.
As for calories, you can calculate your maintenance on some calorie site and then go a little above it to ensure you are in a surplus. I don't know those measurements to give you a number of calories you have to eat per day.

OHH, so it's per lbs, thought it was per kg. I'd rather not say my weight as it's rather low and embarassing, but i guess i'll go for 2 per KG. That should be perfect for me. Also as I saw you say earlier, should I work out all of my body every day? Cus I was doing gym 4 days a week, mon-thu.

(08-28-2022, 12:34 PM)Karyzelka Wrote: This is all some really great advice @Jidxja.
Lkoks like we're all online the same boat , I used to be skin and bones and put on over 20 kg , some muscle some fat but I feel much more comfortable with my body.

(08-28-2022, 12:22 PM)Jidxja Wrote:

(08-28-2022, 12:10 PM)mothered Wrote:

(08-28-2022, 11:49 AM)Jidxja Wrote: For someone who just started at the gym I'd recommend sticking to a full body split. Training everything in 1 day, 4 times a week.

So that's chest, biceps, triceps, traps, lats, delts, abs and legs In one session?

(08-28-2022, 11:49 AM)Jidxja Wrote: Also, what are your goals? losing weight? gaining muscle?

I'm pretty tall at 198 cm and very thin (you can actually see my ribcage), so I'm looking to put on a little muscle but not bulk up, just ripped.

Hahaha, no.
Please search online for some good full body splits, you usually work everything in the week, not in each day, for example you might have delts in one day and that's it, but you will have everyday chest, back and legs, the biggest groups out there. the rest are accesory exercises that come after and are done sometimes a week. You can search online for some good exercises and how to split them accordingly.
As for being thin, I started there too, I'm not that tall as you, i'm 187, you cannot see my ribcage now, but you could've before, i gained like 1/5th of my weight in 8 months hahaha, and i'm still ripped, just bigger muscles.
You need to go on a calorie surplus too, calculate it and add 500 over if you wanna put on a little tiny bit of fat too (which if you are extremely thin will deposit as intramuscular fat, like beef, who has those striations of fat, not fat above the muscle).
But I warn you, I don't want to discourage you or anything. It's really really hard to eat. Before I thought I was eating enough. I wasn't. First 2 months were awful, stuffing myself up with food until i was about to vomit, and then i'd take a pause and eat more. Now everything is better but eating is still a torture to me. Mentally and physically.
So if you want to embark on this journey, prepare yourself because it is one hell of a journey, but worth it in the end.

---

(08-28-2022, 12:15 PM)ayrotakesws Wrote:

(08-28-2022, 12:06 PM)Jidxja Wrote: 0.8/lbs, not kgs. 0.8/kg is very very low, it's easy to take in protein so don't worry about it.
As for calories, you can calculate your maintenance on some calorie site and then go a little above it to ensure you are in a surplus. I don't know those measurements to give you a number of calories you have to eat per day.

OHH, so it's per lbs, thought it was per kg. I'd rather not say my weight as it's rather low and embarassing, but i guess i'll go for 2 per KG. That should be perfect for me. Also as I saw you say earlier, should I work out all of my body every day? Cus I was doing gym 4 days a week, mon-thu.

If you are a beginner, yes, I recommend going full body 4 times a week, but with 2 days on, 1 day off, and then 2 days on. Rest is really really important i can't stress it enough(rest from the gym and getting a good sleep), and if you are on the skinnier side, please make sure to eat.
You can read what i told @mothered about eating.
Brother, you have no reason to be embarassed about your weight, i'm pretty tall and i had to say i was looking like some african kid who never saw food in his life when i 1st stepped up in the gym.
One guy came to me and asked me how much i weighed, and i told him, his answer was: damn, my wife weighs more than you.
I didnt let that stop me though.
I hate food very much, this is why i was skinny, and now i'm still struggling to eat. I don't like eating in general, wish we didn't have to eat as humans. Maybe i have some mental problems lol

(08-28-2022, 12:39 PM)Jidxja Wrote:

(08-28-2022, 12:34 PM)Karyzelka Wrote: This is all some really great advice @Jidxja.
Lkoks like we're all online the same boat , I used to be skin and bones and put on over 20 kg , some muscle some fat but I feel much more comfortable with my body.

Thank you! All the skinny ppl rise up lol.
The only thing I hated about being skinny was how fat shaming was not okay, but skinny shaming was. I can't say to a fat person, wow you are eating like a pig, but ppl could say to me, wow are you even eating? did you parents feed you?
not the case anymore though. glad for that

(08-28-2022, 12:39 PM)ayrotakesws Wrote:

(08-28-2022, 12:22 PM)Jidxja Wrote:

(08-28-2022, 12:10 PM)mothered Wrote: So that's chest, biceps, triceps, traps, lats, delts, abs and legs In one session?

I'm pretty tall at 198 cm and very thin (you can actually see my ribcage), so I'm looking to put on a little muscle but not bulk up, just ripped.

Hahaha, no.
Please search online for some good full body splits, you usually work everything in the week, not in each day, for example you might have delts in one day and that's it, but you will have everyday chest, back and legs, the biggest groups out there. the rest are accesory exercises that come after and are done sometimes a week. You can search online for some good exercises and how to split them accordingly.
As for being thin, I started there too, I'm not that tall as you, i'm 187, you cannot see my ribcage now, but you could've before, i gained like 1/5th of my weight in 8 months hahaha, and i'm still ripped, just bigger muscles.
You need to go on a calorie surplus too, calculate it and add 500 over if you wanna put on a little tiny bit of fat too (which if you are extremely thin will deposit as intramuscular fat, like beef, who has those striations of fat, not fat above the muscle).
But I warn you, I don't want to discourage you or anything. It's really really hard to eat. Before I thought I was eating enough. I wasn't. First 2 months were awful, stuffing myself up with food until i was about to vomit, and then i'd take a pause and eat more. Now everything is better but eating is still a torture to me. Mentally and physically.
So if you want to embark on this journey, prepare yourself because it is one hell of a journey, but worth it in the end.

---

(08-28-2022, 12:15 PM)ayrotakesws Wrote: OHH, so it's per lbs, thought it was per kg. I'd rather not say my weight as it's rather low and embarassing, but i guess i'll go for 2 per KG. That should be perfect for me. Also as I saw you say earlier, should I work out all of my body every day? Cus I was doing gym 4 days a week, mon-thu.

If you are a beginner, yes, I recommend going full body 4 times a week, but with 2 days on, 1 day off, and then 2 days on. Rest is really really important i can't stress it enough(rest from the gym and getting a good sleep), and if you are on the skinnier side, please make sure to eat.
You can read what i told @mothered about eating.
Brother, you have no reason to be embarassed about your weight, i'm pretty tall and i had to say i was looking like some african kid who never saw food in his life when i 1st stepped up in the gym.
One guy came to me and asked me how much i weighed, and i told him, his answer was: damn, my wife weighs more than you.
I didnt let that stop me though.
I hate food very much, this is why i was skinny, and now i'm still struggling to eat. I don't like eating in general, wish we didn't have to eat as humans. Maybe i have some mental problems lol

LOOOL, alrighty, I see. I'll be doing 2 days, rest and 2 days again. And yeah, I'll be sleeping 8 hours minimum.
I'm not tall and i'm light is my problem, i'm 176cm and about 59-62kg, somehow I still look like I go to the gym my friends say, i got a pre-build chest and shoulders if i could say so. Just became an adult also.
And eating is no problem, I was thinking of eating maybe 3 cans of beans just to fulfil my protein, one can of beans gives me 22g.
Also the non eating thing is relatable, sometimes i feel hungry but i just don't eat ion know why