BodyBuilding

[biyan0]

one cuestion oli when did you star to do weights and how is your daily routine=?  :3some:

[oLi]

one cuestion oli when did you star to do weights and how is your daily routine=?  :3some:

I started 1 year ago and the first 6 months I did;
day 1) biceps, chest, abdominals
day 2) triceps, back, chest
3 excersizes for all with 3 sets and 8-12 reps

After those 6 months I started another type of work out schedule. I did 1 or 2 muscle groups together per work out with around 4-6 excercises and reps varied but rarely above 12. Each body part is being worked out atleast once a week.

I went from 64 kg to 80 kg in 10 months and now for the past 2 months I've been cutting with good resulsts and I'll keep cutting for atleast another month.

End of my life story  :biggrin:

[Blazej]

one cuestion oli when did you star to do weights and how is your daily routine=?  :3some:

I started 1 year ago and the first 6 months I did;
day 1) biceps, chest, abdominals
day 2) triceps, back, chest
3 excersizes for all with 3 sets and 8-12 reps

After those 6 months I started another type of work out schedule. I did 1 or 2 muscle groups together per work out with around 4-6 excercises and reps varied but rarely above 12. Each body part is being worked out atleast once a week.

I went from 64 kg to 80 kg in 10 months and now for the past 2 months I've been cutting with good resulsts and I'll keep cutting for atleast another month.

End of my life story  :biggrin:

o wlasnie, jaki bf teraz masz? mowiles ze ponizej 12 nie zejdziesz raczej, a ile jest teraz :P?

[oLi]

one cuestion oli when did you star to do weights and how is your daily routine=?  :3some:

I started 1 year ago and the first 6 months I did;
day 1) biceps, chest, abdominals
day 2) triceps, back, chest
3 excersizes for all with 3 sets and 8-12 reps

After those 6 months I started another type of work out schedule. I did 1 or 2 muscle groups together per work out with around 4-6 excercises and reps varied but rarely above 12. Each body part is being worked out atleast once a week.

I went from 64 kg to 80 kg in 10 months and now for the past 2 months I've been cutting with good resulsts and I'll keep cutting for atleast another month.

End of my life story  :biggrin:

o wlasnie, jaki bf teraz masz? mowiles ze ponizej 12 nie zejdziesz raczej, a ile jest teraz :P?

nigdy nie wiedzialem i teraz tez nie wiem ale pewnie mniej niz 20

[Blazej]

one cuestion oli when did you star to do weights and how is your daily routine=?  :3some:

I started 1 year ago and the first 6 months I did;
day 1) biceps, chest, abdominals
day 2) triceps, back, chest
3 excersizes for all with 3 sets and 8-12 reps

After those 6 months I started another type of work out schedule. I did 1 or 2 muscle groups together per work out with around 4-6 excercises and reps varied but rarely above 12. Each body part is being worked out atleast once a week.

I went from 64 kg to 80 kg in 10 months and now for the past 2 months I've been cutting with good resulsts and I'll keep cutting for atleast another month.

End of my life story  :biggrin:

o wlasnie, jaki bf teraz masz? mowiles ze ponizej 12 nie zejdziesz raczej, a ile jest teraz :P?

nigdy nie wiedzialem i teraz tez nie wiem ale pewnie mniej niz 20

a waga jaka teraz :>?

[oLi]

one cuestion oli when did you star to do weights and how is your daily routine=?  :3some:

I started 1 year ago and the first 6 months I did;
day 1) biceps, chest, abdominals
day 2) triceps, back, chest
3 excersizes for all with 3 sets and 8-12 reps

After those 6 months I started another type of work out schedule. I did 1 or 2 muscle groups together per work out with around 4-6 excercises and reps varied but rarely above 12. Each body part is being worked out atleast once a week.

I went from 64 kg to 80 kg in 10 months and now for the past 2 months I've been cutting with good resulsts and I'll keep cutting for atleast another month.

End of my life story  :biggrin:

o wlasnie, jaki bf teraz masz? mowiles ze ponizej 12 nie zejdziesz raczej, a ile jest teraz :P?

nigdy nie wiedzialem i teraz tez nie wiem ale pewnie mniej niz 20

a waga jaka teraz :>?

Gdziez okolo 75 kg wiec dlugo scinam i tylko szedlem 5 kg ale chodzi o tym zeby bf szedl w dol a waga to mi wisi

[{++ } Lukas fs {++}]

Ive been going for about 10 months now...
im not very happy with the results... im going 4 times per weak....my routine is quite exigent...
1 day= 20 min treadmill, back, biceps, chest, abs, 15 min bike
2 day= 20 min treadmill, triceps, legs, shoulder, abs, 15 min bike
all those with an important weight...   

I way better at running now... but my muscles dont look so evolved like they should...
my metabolism is fucking slow, thats the only answear I can find...

[SeBaS]

Ive been going for about 10 months now...
im not very happy with the results... im going 4 times per weak....my routine is quite exigent...
1 day= 20 min treadmill, back, biceps, chest, abs, 15 min bike
2 day= 20 min treadmill, triceps, legs, shoulder, abs, 15 min bike
all those with an important weight...   

I way better at running now... but my muscles dont look so evolved like they should...
my metabolism is fucking slow, thats the only answear I can find...

heres another answer: your 15. dont expect to look like a bodybuilder at a young age, or have you ever seen a 15yo guy with a 45cm biceps?  :cheers:

oh and you may wanna change your training plan

[{++ } Lukas fs {++}]

Ive been going for about 10 months now...
im not very happy with the results... im going 4 times per weak....my routine is quite exigent...
1 day= 20 min treadmill, back, biceps, chest, abs, 15 min bike
2 day= 20 min treadmill, triceps, legs, shoulder, abs, 15 min bike
all those with an important weight...   

I way better at running now... but my muscles dont look so evolved like they should...
my metabolism is fucking slow, thats the only answear I can find...

heres another answer: your 15. dont expect to look like a bodybuilder at a young age, or have you ever seen a 15yo guy with a 45cm biceps?  :cheers:

oh and you may wanna change your training plan

no dude...
who say'd I want to look like a body builde or  pretend to have 45 cm biceps?? I never sayd that, I started going for complementing my sports routine... and I sepcialize my training for ski (legs, and abs more than anything)
im just saying that since I started nothing has changed much like it should have, everybody sais it... even my ski trainer..
and I allways change my routine... I change the routine every 2 months.. and that routine is pretty new...
so I still cant find an answear other than a slow metabolism...
and for those who wonder... yeah! I break my ass to make the best I can every time I go to the gym... so beeing effortless is not an answear....

and my diet is normal, im 1.72 m tall, I have 65kg of weight and I eat about 1800-2100 kcalories per day depending the exigence of the day(the exigent days, the ones which I need to burn like shit, I just add abit more calories)

[oLi]

Your calori intake is way to low if you want to add muscles. Most likely since your excersice involves cardiovascular excersice you burn more than you eat and therefore you can't put on any muscle. Add more calories by food, if you cant do that then add by drinking a protein shake, and if you cant do that then eat 100 g of any nuts in your favour daily.

BTW how did the convo go with the coach that said all food eaten within 45 minutes after excersice goes straight as to being fat?

[{++ } Lukas fs {++}]

Your calori intake is way to low if you want to add muscles. Most likely since your excersice involves cardiovascular excersice you burn more than you eat and therefore you can't put on any muscle. Add more calories by food, if you cant do that then add by drinking a protein shake, and if you cant do that then eat 100 g of any nuts in your favour daily.

BTW how did the convo go with the coach that said all food eaten within 45 minutes after excersice goes straight as to being fat?

thanks oLi, I'll try...

and the other thing... yeah, I noticed he waas a fucking inept shit....
He got dismissed, and to avoid other kind of problems I just changed the gym I was going to...
and my actual trainer never speked with me about nutrition, and those calories I mentioned were wrong, I confussed the minimum calories with the ones I consume...those I wrote previously are the minimum calories someone of my weight should consume... and I mixed it up with those I consume wich are about 2500-3000...so sorry for some kind of misunderstood...
I'll speak with my "new" trainer about nutrition to see if it's ok how many calories im consuming

and again, thanks oLi!, you seem pretty experienced in this area... :cheers:

[oLi]

Your calori intake is way to low if you want to add muscles. Most likely since your excersice involves cardiovascular excersice you burn more than you eat and therefore you can't put on any muscle. Add more calories by food, if you cant do that then add by drinking a protein shake, and if you cant do that then eat 100 g of any nuts in your favour daily.

BTW how did the convo go with the coach that said all food eaten within 45 minutes after excersice goes straight as to being fat?

thanks oLi, I'll try...

and the other thing... yeah, I noticed he waas a fucking inept shit....
He got dismissed, and to avoid other kind of problems I just changed the gym I was going to...
and my actual trainer never speked with me about nutrition, and those calories I mentioned were wrong, I confussed the minimum calories with the ones I consume...those I wrote previously are the minimum calories someone of my weight should consume... and I mixed it up with those I consume wich are about 2500-3000...so sorry for some kind of misunderstood...
I'll speak with my "new" trainer about nutrition to see if it's ok how many calories im consuming

and again, thanks oLi!, you seem pretty experienced in this area... :cheers:

I visit 3 forums focused on bodybuilding, nutrition and excersice daily, I read books on those topics and I also read magazines. I'd say my knowledge is very low compared to someone who actually has an eduqation on the stuff but I know a million times more than your average gym guy.

Anyway just came back from a sick GVT work out.
Benchpress 10x10 superseted with cable crunches 10x12
Flies 5x10 superseted with leg lifts 5x10
Sit ups with dumbell on chest 5x10 superseted with cable crossovers 5x15

Gotta love the pump