chr!s try-to-gain-weight program

[chr!s]

I work with this 4 split-program since 7 weeks now. I consider changing my training routine regarding to daywalkers sticky in two weeks. Maybe someone have recommendations for me (especially some of the huge guys)? I’m still unsatisfied with my pecs and I’m working on spreading my eating routine. Does it make sense to write down my calorie intake? I have to say that I absolutely don’t like deadlifts and the leg work as whole, anyway… Maybe I can bring myself to post some progress pics. Recommendations highly appreciated.

[chr!s]

Fri: 03/11/2006
11:00 150g wholemeal bread+orange jelly
13:00 2 dumplings + red cabbage
15:00 150g Cashews
18:00 workout
Dumbbell Arnold Press: 2 x 17,5KG 11/9/7
Barbell Military Press: 30KG 12/9/6
Barbell Upright Row: 40KG 10/8/6
Dumbbell Rear Lateral Raise: 2 x 10KG 15/15/12
Dumbbell Front Lateral Raise: 10KG 10/6
Barbell Shrug: 58 KG 20/20/20/15
Weighted Neck Flexion: 20KG 10/8/8
Weighted Neck Extension: 10KG 15/15/15
Pull-Ups: 10/7/3

Duration 110 Min
--> 2l of tap water during workout
post soy/dextro shake
Music: NIN - Broken

[chr!s]

Mo: 6/11/2006

11:30 pasta+veggie bolognese
14:00 150g peanuts
17:00 200g wholemeal bread
19:30 Workout

Barbell Bent Over Row: 50KG 12/10/8
Dumbbell Bent Over Row: 30KG 12/8/6
Pull-Ups: 6/5/2

Barbell Curls: 30KG 10/6/5
Dumbbell Curls: 2 x 17,5KG 5x 14KG 7x 10KG 13x
Hammer Curls: 12,5 KG 8/7/6

Barbell Wrist Curls: 25KG 10/8/6
Barbell Reverse Wrist Curls: 10KG 11/6/6

Duration: 60Min
Post Dextro/Soy Shake
--> 2L of tap water during workout
Music: hed(pe) - hed(pe)

--> very bad day
- my right elbow joint is aching (started last week) --> maybe over-motivation
?!?
- my 250GB harddrive crashed yesterday --> 100% data loss
bought it 7 month ago, after my 200GB hd had a headcrash --> 80% data loss after recovery, lol

--> Choose Life

21:30 White Beans with Corn + some Nuts

[chr!s]

Tu: 7/11/2006

11:30 White Beans with Corn
15:00 200g Wholemeal Bread with Peanut-Butter
17:00 100g Wholemeal Bread + cucumber
19:00 Workout

Incline Dumbbell Bench Press: 2 x 25KG 10/7/7
Incline Fly: 2 x 20KG 12/8/8
Dumbbell Pullover: 30KG 6x 25KG 10/8
Barbell Close Grip Bench Press: 40KG 6x 30KG 11x 20KG 17x
Barbell Lying Triceps Extensions: 22,5KG 8/6/4
Kickbacks: 10KG 9/8/7

Duration: 70Min
Post Soy/Dextro Shake
--> 3L of tap water during workout
Music: Deftones - Adrenaline

Spinach, Potatoes, Tofu to come

[chr!s]

Thu: 08.11.2006
11:00 Rice + peas
13:00 Banana
15:00 Salad
17:00 Wholemeal Bread
18:30 Workout

Dumbbell Squat: 2 x 26,5KG 15/15/15
Dumbbell Split Squat: 2 x 20KG 12/12/10
Dumbbell Rear Lunge: 2x20KG 8/7
Deadlift: 58KG 12/10/8
Jack Knife
Cross

Duration: 80 Min
Post Soy/Dextro Shake
---> 3L ot tap water during workout
Music: Billie Holiday - All of me

21:00 pasta + zucchini + soycream
23:00 150g Choclate

[chr!s]

Fri: 10.11.2006
Dumbbell Shoulder Press: 2 x 17,5KG 12/12/8
Barbell Military Press: 30KG 10/7/8
Barbell Upright Row: 40KG 10/8/6
Dumbbell Rear Lateral Raise (Seated): 2 x 10,5KG 10/10/10
Dumbbell Front Lateral Raise: 10KG 10/8
Barbell Shrug: 58 KG 20/20/20/20
Weighted Neck Flexion: 20KG 12/10/7
Weighted Neck Extension: 20KG 6/5/5
Pull-Ups: 12/7/5

[_raVen_]

Hey, chr!s ,

For someone who wants to gain weight you don't eat much! How 'bout some greens??? More fruit, for sure...for weight, eat dried fruit and nuts -- that'll add lots of calories.

Why do you want to gain weight? Do you feel you are underweight or not at your natural weight? Don't tell me it's vanity?! Lord knows a bodybuilding site has no such persons

I *:heart: * Billie Holiday; she and Ella Fitzgerald are my favorite female voices...others too, but those too are in the top 5

[VeganDude]

I *:heart: * Billie Holiday; she and Ella Fitzgerald are my favorite female voices...others too, but those too are in the top 5

You know Rachel Ferrell?
http://www.youtube.com/watch?v=YE1Xk3HObyQ

[_raVen_]

I *:heart: * Billie Holiday; she and Ella Fitzgerald are my favorite female voices...others too, but those too are in the top 5

You know Rachel Ferrell?
http://www.youtube.com/watch?v=YE1Xk3HObyQ

It doesn't play for me

[chr!s]

18:00 Workout
Mo: 13.11.2006
Barbell Bent Over Row: 50KG 12/10/9
Dumbbell Lying Row: 2 x 26,5KG 8x, 2x24KG 14/14
Pull-Ups: 8/6/5

Barbell Curls: 30KG 9/5/5
Dumbbell Curls: 2 x 14KG 10/7/6
Concentration Curls: 13 KG 9/5/5

Barbell Wrist Curls: 25KG 12/8/8
Barbell Reverse Wrist Curls: 10KG 12/7/7

Music: Shora - Malval
Shora - Shaping the random
Shora Merzbow Split
--> What funny development

2L of Tap Water During workout
Duration: approx 60Min

I'll reply soon... I still have probs with my pc which is driving me crazy. My Graphic-Card is the problem now after my hardrive broke.

[chr!s]

_raVen_

I don’t know if my calorie intake is to low. I think I have a BMI 22 to 23. I don’t feel skinny but I want to ad up some muscles. I eat to less greens I guess. Nuts are really great and I try to eat at least 150g a day. I changed my eating habits until I joined the forum but I think still have to work on that. How much cals do you think I need to make a good progress?!

My first intention to start BB again was catharsis. In January this year something really awful happened to me which filled me up with a lot of aggression. I’m not that kind of guy who likes being aggressive and it’s hard for me to handle with it. Until this time I turned my aggression toward myself which really sucks and isn’t the way it should be. Instead of stop eating I found another coping strategy for my self which is BB. This isn’t also really the best way to cope with my aggressions but it isn’t harmful to me. Things changed now. I need weight lifting to compensate my desk work.

What is the meaning of the word vanity My English isn’t that good

Billie & Ella are really great! I like the sweet melancholy of Billie Holiday. I think she was a vulnerable and broken but pretty nice person. I especially like the atmosphere of old jazz records but I also like some new jazz stuff too (e.g. John Zorn). What records or artists are in your top 5? This would be an unanswerable question for me because I like a wide variety music.

VeganDude
--> I never heard of Rachel Ferrell before. Thx for the hint. This is a really nice song!

Thx for the replies

[chr!s]

Tue: 14.11.2006
18:00 Workout
Incline Dumbbell Bench Press: 2 x 25KG 12/7/6
Incline Fly: 2 x 20KG 8/8/7
Dumbbell Pullover: 25KG 15x; 27KG 10/8
Barbell Close Grip Bench Press: 40KG 8/5/4
Barbell Triceps Extensions: 22,5KG 9/6/5
Bench Dip 15/15/15

Duration: approx 60Min
Music: medeski martin and wood - last chance to dance trance (perhaps)-1999

[_raVen_]

_raVen_

I don’t know if my calorie intake is to low. I think I have a BMI 22 to 23. I don’t feel skinny but I want to ad up some muscles. I eat to less greens I guess. Nuts are really great and I try to eat at least 150g a day. I changed my eating habits until I joined the forum but I think still have to work on that. How much cals do you think I need to make a good progress?!

My first intention to start BB again was catharsis. In January this year something really awful happened to me which filled me up with a lot of aggression.

Oh, that's awful. Well, I do think working out is a good way to get out some aggression Talking about it is probably a good thing too.

... Until this time I turned my aggression toward myself which really sucks and isn’t the way it should be.

Yes, that's not a good way to deal with it. I think a lot of us do this, though. When we don't want to hurt others or "bother" friends with our issues, we take it out on ourselves. I think, though, we mostly do not have to do this because there is usually *someone* to whom we can talk. A friend? Family member?


The only way to add muscle is to lift heavy . Food won't give you any muscle. If you lift heavy and work out hard your appetite should increase; so you will naturally eat more. It's not really easy or fast to gain actual muscle. It can take a long time for some. A lot of people overeat and gain weight, but it's just putting on fat which looks like bulk; but that is not muscle. It takes work to build the muscle and a LOT of rest! Make sure you lift heavy (but don't hurt yourself ) and get a lot of sleep and take rest days so you don't overtrain. I think overtraining is one reason people don't put on muscle because they don't rest in between workouts to give time for the muscle to grow.

You should eat more fruit and how about more beans?
Blend greens (leafy greens like kale, collards, spinach, chard, parsley, etc.) with fruit to make a sweet green smoothie.
Also can you make whole grains? Amaranth, quinoa, millet are high-calorie and better than pastas and breads. Add dried fruit for a sweeter, higher calorie version or vegetables, spices and herbs for a lunch or dinner.

What is the meaning of the word vanity My English isn’t that good

Too much concern over looks and physical aspects. It means "conceited," or thinking too much of oneself and "self-absorbed."

Billie & Ella are really great! I like the sweet melancholy of Billie Holiday. I think she was a vulnerable and broken but pretty nice person. I especially like the atmosphere of old jazz records but I also like some new jazz stuff too (e.g. John Zorn). What records or artists are in your top 5? This would be an unanswerable question for me because I like a wide variety music.

Yes, this is a tough one! Billie Holiday has a beautiful sadness to her voice. I would say, Ella Fitzgerald, Billie Holiday, Aretha Franklin, Peggy Lee...Anita Baker has a great voice too. Hard to answer this question!

[chr!s]

Thu: 16.11.2006
Barbell Bent Knee Good Morning: 45KG 15/15/15
Barbell Full Squat: 45KG 15/15/15
Deadlift: 60KG 12/10/8
Jack Knife: 40/30/25
Cross: 12/12/12

Duration: 55Min
Music: Woodie Allen & his New Orleans Jazz Band - Wild man Blues - 1998
--> 2L of tap water during Workout

_raVen_

Oh, that's awful. Well, I do think working out is a good way to get out some aggression Talking about it is probably a good thing too.

I saw this funny Shirt in a video someone posted in this forum: Shut up and Squat

--> ....you r so right I've talked to firends etc...anyway, it's out of date

t takes work to build the muscle and a LOT of rest! Make sure you lift heavy (but don't hurt yourself ) and get a lot of sleep and take rest days so you don't overtrain. I think overtraining is one reason people don't put on muscle because they don't rest in between workouts to give time for the muscle to grow.

--> Do you think I'm progressing? I think i stuck with my Biceps Exercises

I'll try to eat more fruits and greens. I'm afraid of increasing my "Bean-Intake" --> maybe I'll explode someday Therefore if I won't write down my training log in here anymore you know what happend ...gone with the wind

Yes, this is a tough one! Billie Holiday has a beautiful sadness to her voice. I would say, Ella Fitzgerald, Billie Holiday, Aretha Franklin, Peggy Lee...Anita Baker has a great voice too. Hard to answer this question!

Peggy is really great! Aretha Franklin and Anita Baker Gap in Education i guess Maybe I just should check em out. Any albums/songs you would recommend?

[Richard]

got any progress pictures man?