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chr!s try-to-gain-weight program


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_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

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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

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_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!

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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?

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Fri: 17.11.2006

Barbell Behind Neck Press Press: 35KG 9/8/5

Barbell Military Press: 30KG 11/8/7

Barbell Upright Row: 40KG 11/8/7

Dumbbell Rear Lateral Raise (Seated): 2 x 12,5KG 12/12/12

Dumbbell Front Lateral Raise: 10KG 10/8

Barbell Shrug: 70 KG 20/20/20

Weighted Neck Flexion: 20KG 12/10/8

Weighted Neck Extension: 20KG 7/6/5

 

Duration: 70 Min

Music-Madlib Mind Fusion Vol. I

 

 

got any progress pictures man?

 

Not yet I dunno have a digicam. In two weeks I'll have a possibility to take some pictures. I have absolutely no idea how to pose and to be honset I'm feeling a bit strange about it.

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Mo: 20/11/2006

10:30 2 Bananas, wholemeal bar

12:00 Apple, Banana, 2x wholemeal bars

14:00 2 Bananas, 2x wholemeal bars

17:00 dried date's

19:00 workout

 

Barbell Bent Over Row: 50KG 12/11/10

Barbell Bent Arm Pullover: 20KG 12/12/12

Dumbbell Lying Row: 2x25KG 12/12/12

Dumbbell Curls: 2x15KG 15/12/9

Dumbbell Preacher Curls: 12,5KG 10/7/5

Dumbbell Concentration Curls: 12KG 7/6/6

Barbell Wrist Curls: 25KG 12/12/8

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

 

Duration: 70min

--> 2L of tap water during workout

Music:

converge-no heros-2006

bleeding kansas-dead under decor-2006

 

20:30 300g soy-sausage's + 5 Potatoes

150g of peanutss to come

 

I'm working at library, hence my nutrition will be difficult the next few weeks.

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

 

I wouldn't know You'll have to tell us if you're progressing. I'm not one to give advice on upper body exercise! I have a hard time even doing any arm work at all I prefer cardio stuff

 

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

 

Well, okay. Increase your fresh veggies then.

 

"...Mo: 20/11/2006

10:30 2 Bananas, wholemeal bar

12:00 Apple, Banana, 2x wholemeal bars

14:00 2 Bananas, 2x wholemeal bars

17:00 dried date's ...

 

...20:30 300g soy-sausage's + 5 Potatoes

150g of peanutss to come

 

I'm working at library, hence my nutrition will be difficult the next few weeks.

 

I don't see no GREEN veggies! Where is the broccoli? peas? spinach????

 

 

got any progress pictures man?....

 

Not yet I dunno have a digicam. In two weeks I'll have a possibility to take some pictures. I have absolutely no idea how to pose and to be honset I'm feeling a bit strange about it.

 

I know how you feel, I have progress pictures, but I keep them for me to look at! Maybe you can try that? You don't have to pose for yourself .

 

 

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?

 

Ever heard "Respect" by Aretha? I'm sure you have!

 

"Respect" lyrics: "R-E-S-P-E-C-T, find out what it means to me, R-E-S-P-E-C-T, take care of T.C.B. Sock it to me, sock it to me"... etc.

 

Never heard it?

One of my favorite Aretha Franklin songs is, "Natural Woman."

 

I think you'll like Anita Baker. Listen to some snippets of her:

 

Listen to tracks 1, 2, 3, and 6 .

 

Too bad it's only a few seconds of each song This is her best album.

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Tue: 21.11.2006

Barbell Bench Press: 50KG 12/10/9

Incline Fly: 2 x 20KG 12/12/9

Incline Dumbbell Bench Press: 2x20KG 11/7/6

Barbell Close Grip Bench Press: 40KG 5/5/4

Barbell Triceps Extensions: 22,5KG 8/6/6

Kickbacks: 10KG 12/10/8

 

 

Thu: 23.11.2006

Barbell Bent Knee Good Morning: 50KG 15/15/15

Barbell Full Squat: 50KG 12/10/8

Deadlift: 60KG 12/10/8

Jack Knife: 40/30/25

Cross: 12/12/12

 

hey raVen... I'll answer soon, lack of time

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Fri: 24.11.2006

Barbell Behind Neck Press Press: 35KG 10/8/6

Barbell Military Press: 30KG 12/9/8

Barbell Upright Row: 40KG 12/9/8

Dumbbell Rear Lateral Raise (Seated): 2 x 15KG 12/12/12

Barbell Shrug: 70 KG 20/20/20

Weighted Neck Flexion: 20KG 12/12/9

Weighted Neck Extension: 20KG 8/7/6

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Mo: 27.11.2006

Barbell Bent Knee Good Morning: 50KG 15/15/15

Barbell Full Squat: 50KG 12/12/10

Barbell Single Leg Squat: 2x20KG 8/6

Barbell Close Grip Curls: 30KG 10/8/6

Barbell Close Grip Preacher Curls: 20KG 12/11/8

Dumbbell Concentration Curls: 12KG 10/8/6

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Tue: 28.11.2006

Barbell Bench Press: 55KG 9/8/6

Incline Fly: 2 x 20KG 10/8/6

Incline Dumbbell Bench Press: 2x20KG 11/8/8

Jack Knife

Cross

Barbell Wrist Curls: 25KG 12/12/12

Barbell Reverse Wrist Curls: 10KG 12/12/12

 

 

Thu: 29.11.2006

Barbell Bent Over Row: 50KG 12/12/10

Deadlift: 54KG 15/13/12 (different training locations --> out of weights)

Pull-Ups: 11/7/5

Lat Pull Dows: 15/15/15 (at home-trainer)

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Fri: 01.12.2006

Dumbbell Shoulder Press: 2x20KG 10/8/6

Barbell Upright Row: 40KG 12/10/8

Dumbbell Rear Lateral Raise (Seated): 2 x 15KG 15/10/10

Barbell Shrug: 54 KG 20/20/20/20

Barbell Triceps Extension: 22,5KG 12/10/10

Kickbacks: 21KG 10/8/7

Bench Dips: 20/20/20

 

 

Mo: 04.12.2006

Barbell Bent Knee Good Morning: 50KG 15/15/15

Barbell Full Squat: 50KG 12/12/12

Barbell Single Leg Squat: 2x20KG 8/8

Barbell Close Grip Curls: 30KG 12/11/9

Barbell Close Grip Preacher Curls: 20KG 11/9/9

Dumbbell Concentration Curls: 12KG 10/10/8

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Tue: 05.12.2006

Barbell Bench Press: 55KG 10/8/6

Incline Fly: 2 x 20KG 12/12/9

Incline Dumbbell Bench Press: 2x20KG 10/9/8

Jack Knife 40/30/30

Cross 12/12/10

Barbell Wrist Curls: 30KG 12/12/12

Barbell Reverse Wrist Curls: 15KG 10/8/7

 

 

Thu: 07.12.2006

Barbell Bent Over Row: 50KG 12/12/11

Barbell Bent Arm Pull-Over: 30KG 9/9/7

Deadlift: 60KG 12/12/12

Weighted Neck Flexion: 20KG 12/12/10

Weighted Neck Extension: 20KG 10/8/6

 

Fri: 08.12.2006

Barbell Behind Neck Press: 35KG 11/8/7

Dumbbell Lateral Raise: 2x10KG 8/8/6

Dumbbell Rear Lateral Raise (Seated): 2 x 15KG 15/12/10

Barbell Shrug: 70 KG 20/20/20

Barbell Close Grip Bench Press: 40KG 12/10/8

Barbell Triceps Extension: 22,5KG 12/10/10

Dumbbell One Arm Triceps Extensions: 10KG 9/8/6

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Mo: 11.12.2006

Barbell Bent Knee Good Morning: 50KG 15/15/15

Barbell Full Squat: 50KG 12/12/12

Barbell Single Leg Squat: 2x20KG 8/8/4

Barbell Close Grip Curls: 30KG 12/12/12

Barbell Close Grip Preacher Curls: 20KG 12/12/12

Dumbbell Concentration Curls: 12KG 10/10/12

 

Tue: 12.12.2006

Barbell Bench Press: 55KG 10/8/6

Incline Fly: 2 x 20KG 12/11/9

Incline Dumbbell Bench Press: 2x20KG 10/10/10

Jack Knife

Cross

Barbell Wrist Curls: 35KG 11/8/10

Barbell Reverse Wrist Curls: 15KG 11/7/6

 

 

Thu: 14.12.2006

Barbell Bent Over Row: 50KG 12/12/9

Barbell Bent Arm Pull-Over: 30KG 10/9/9

Deadlift: 70KG 10/8/6

Weighted Neck Flexion: 20KG 12/12/12

Weighted Neck Extension: 20KG 10/8/5

 

Fri: 15.12.2006

Barbell Behind Neck Press: 35KG 10/8/6

Barbell Upright Row: 40KG 12/10/8

Dumbbell Rear Lateral Raise (Seated): 2 x 15KG 15/12/11

Barbell Shrug: 70 KG 20/20/20

Barbell Triceps Extension: 22,5KG 12/11/10

Barbell Close Grip Bench Press: 45KG 8/6/6

Dumbbell One Arm Triceps Extensions: 10KG 12/11/9

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Mo: 18.12.2006

Barbell Bent Knee Good Morning: 50KG 15/15/15

Barbell Full Squat: 50KG 15/15/15

Barbell Single Leg Squat: 2x20KG 8/6/5

Barbell Close Grip Curls: 32,5KG 12/11/10

Barbell Close Grip Preacher Curls: 22,5KG 10/8/8

Dumbbell Concentration Curls: 13,5KG 10/8/7

 

Tue: 19.12.2006

Barbell Bench Press: 55KG 10/8/6

Incline Fly: 2 x 20KG 12/10/9

Incline Dumbbell Bench Press: 2x20KG 10/8/8

Jack Knife

Cross

Barbell Wrist Curls: 35KG 11/8/9

Barbell Reverse Wrist Curls: 15KG 10/7/7

 

 

Thu: 21.12.2006

Barbell Bent Over Row: 50KG 12/12/11

Barbell Bent Arm Pull-Over: 30KG 12/12/10

Deadlift: 70KG 10/8/7

Weighted Neck Flexion: 20KG 14/12/12

Weighted Neck Extension: 20KG 11/11/8

 

Fri: 22.12.2006

Barbell Behind Neck Press: 35KG 12/9/8

Barbell Upright Row: 45KG 8/6/6

Dumbbell Rear Lateral Raise (Seated): 2 x 20KG 10/10/10

Barbell Shrug: 70 KG 20/20/20

Barbell Triceps Extension: 22,5KG 15/13/10

Barbell Close Grip Bench Press: 45KG 10/8/7

Dumbbell One Arm Triceps Extensions: 10KG 15/15/12

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