AFF Weight Gain/Loss Program

[XR6_661]

Upped my calories since the start of the year gradually.

Putting on decent weight now...Although, it's only really going on my stomach/chest, is there a way I can get more weight onto my shoulders, arms and legs?

I guess working out is the only option?

[DBourne]

Originally Posted by XR6_661

Upped my calories since the start of the year gradually.

Putting on decent weight now...Although, it's only really going on my stomach/chest, is there a way I can get more weight onto my shoulders, arms and legs?

I guess working out is the only option?

Correct!

[XR6_661]

What would you recommend?

I was thinking of just stints on a rowing machine, as that works the whole upper body/arms/etc...

[blueoval]

the rowing machine also works out the back and shoulder blades. I start with some rowing to warm up prior to working my upper body with weights.

[DBourne]

And also keep mixing it up, keep the muscles guessing

[galaxy xr8]

Originally Posted by XR6_661

Upped my calories since the start of the year gradually.

Putting on decent weight now...Although, it's only really going on my stomach/chest, is there a way I can get more weight onto my shoulders, arms and legs?

I guess working out is the only option?

I have three word's for you mate, Bench, Squat and deadlift, forget the fancy machine's, they are a complete waste of time, Rowing machine's will NOT put on size alone.
Lift smart and lift heavy, 3 sets 3 and go for 6 on the last or blow out atleast and once you get that increase the weight to stimulate and for god's sake EAT, and eat good and it will happen with ease,
People focus so much on all the fancy isolation movement's and wonder why they might get toned but never put on size, once you have put on size and you will if you eat right and exercise this way, you will find you have excess weight around your mid section etc, this is where you need to do cardio to reduce this and tone your body, skipping is the best , for me anyway.

[Trevor 57]

I didn't realise this thread was here.

I am embarking on a program to loose the kilos.

I started out at 124.4 in February, I am now down to 108.4, still got about another 19 to loose, I want to get to 90kgs, the weight I was when I got married 33 years ago.

[DBourne]

Good stuff "Not so" Big Trev

Keep at it bud

[4Vman]

Originally Posted by galaxy xr8

I have three word's for you mate, Bench, Squat and deadlift, forget the fancy machine's, they are a complete waste of time, Rowing machine's will NOT put on size alone.
Lift smart and lift heavy, 3 sets 3 and go for 6 on the last or blow out atleast and once you get that increase the weight to stimulate and for god's sake EAT, and eat good and it will happen with ease,
People focus so much on all the fancy isolation movement's and wonder why they might get toned but never put on size, once you have put on size and you will if you eat right and exercise this way, you will find you have excess weight around your mid section etc, this is where you need to do cardio to reduce this and tone your body, skipping is the best , for me anyway.

Great advice.. heavy compound exercises are best for strength and muscle mass gain, eat lots of protein and eat 6 times a day, you can do some isolation exercises for the small muscle groups too, but focus on the big ones like bench press, lat pull downs, cleaning, deadlifts, squats etc..

[galaxy xr8]

Originally Posted by 4Vman

Great advice.. heavy compound exercises are best for strength and muscle mass gain, eat lots of protein and eat 6 times a day, you can do some isolation exercises for the small muscle groups too, but focus on the big ones like bench press, lat pull downs, cleaning, deadlifts, squats etc..

It is the ONLY way anyone will ever put on size, that's a FACT, we have all been there and done the gym thing and wanted to have pin's like Arnie and walk around showing our gun's, lol... I laugh when I see people spending all their time on isolation exercises and go to the gym 5+ times a week and stand back at the mirror and wonder why they never put on any size, I was like that once... did all the cable/rowing/fancy machines that gym's are flooded with these day's and never got anywhere,
Then I met a mate, he has competed in the National Australian Drug Free Power Lifting titles many time's and has walked away with multiple trophey's and taken the title aswell, boy was it a HUGE eye opener for me, we train 3 times a week at an hr at the most each time, I have learn't a huge amount from him, as in the way to lift and prepare yourself for the lift and most of all not to make it so complicated, get in, lift hard and get out.
Food is a big factor in gaining size, I also in my sad state beforehand used to count calories/protien/carb's and fat etc, and it did my head in, what a complete waste of time, now I eat alot (as you have to) but I am more relaxed and have a very good idea on what food's to eat and just do it.
I used to buy the protien powder and the rest and all it was to me was money down the drain, there are a group of us that train together and none of us buy or take any type of powder, we just eat. I know this is a very touchy subject to many but it work's for us and is as simple as any, so that's all I need to know.
I used to weigh 69kg and standing 6ft1, I felt really paranoid, I was so lean and skinny all my life, I hated it, since then I now weigh 100kg, and I'm happy, offcourse I'd like to put on more size but our food bill has gone through the roof now, my missus complain's, lol.
I am really enjoying my time spent lifting weight's right now as back before hand I wasn't as I wasnt seeing the result's.
I urge anyone wanting to put on size and strength, to give away the crap that is forced onto us by gym's , go to a power lifting event or check out the website and get involved, it's good fun.

Hi, Graham here and new to this site
I'm doing the Canning Stock route in July, 2010. Done up a 2008 Ranger. Hope it makes it.

[blueoval]

Of late, I have been going back to the gym regularly. I rotate between doing rpm classes, light weights and cardio work on the supplied machines. I must admit I havent been as strict as I should be with diet, but I have noticed my strength increasing and am feeling better for it.

I am considering doing a Jason Statham style workout and diet plan. But maybe not as severe. lol

http://www.rodcollins.com/wordpress/...tatham-workout

[Spudz27]

Well I went for a walk today. I have been inspired to lose weight. I have lost about 10kg in the last month or a bit more just by changing how much junk food I eat (was eating 4-5 times a week). I was able to go out and spend $300 on billabong stuff because I finally fit into XXL again. Might sound weird but being able to buy name brand clothes again has really inspired me to not just change my diet, but get off my **** and excercise and lose another 20kg. It would be nice to fit into L sized tops and size 40 jeans again. Currently I wear a 46 sized jeans.

[galaxy xr8]

Keep at it mate..

[galaxy xr8]

Keep at it mate..

[Spudz27]

I am a bit ashamed of myself really. I have a serious heart condition, 2 kids and constant back and sciatica issues, but it took clothes to motivate me.

[galaxy xr8]

Look forward, not back.

[DBourne]

Originally Posted by EDfutura25

I am a bit ashamed of myself really. I have a serious heart condition, 2 kids and constant back and sciatica issues, but it took clothes to motivate me.

Doesn't matter what motivated you in the beginning, just keep at it mate.

Now you will see how happy you and those around you are, itll help keep you going

[FPV8U]

Dropped from 110.x to 93.x (Depends on the day/night before) as this was my "new Years" goal, now running 3-4 times a week (3.5K run) and do body weight exercises at home (Push ups, Incline push ups, sit-ups, burpees, etc) hoping in the back end of the year I'll have a partner to go back and hit them gym with.

Some great advice by Galaxy_XR8 & 4Vman, although i must admit i have used protein in the past and had good results, must admit i enjoyed the taste and they are convenient for me as well.

My Initial goal is to get down to 92.0kg (im a solid build @ over 6ft tall) then build myself back up to 95kg but in the right way this time.

[galaxy xr8]

I am having a break from my strength training at the momment as I have hit a wall, I am not enjoying my training at the momment and it is hindering my progress,
Two week's ago I achieved my PB in my Bench (120kg) and Deadlift's (200kg) but since then I have just lost it, I couldn't even do my Deadlift's this week, so I let it go.
I have been training at my home by myself for a while now and I know now why people say it is better to train with a partner to encourage, I used to train with some mates at their house, one of them was Aust National Drug Free Power Lifter Champ, but I wanted to do it alone, I am stopping for a week and going on holiday, hopefully that will motivate me to get back into it when I return, I will also change my routine and focus on a different style of training rather than heavy lift's.

[Trevor 57]

I have slowed down a bit too, must be a winter thing, I am down to 105.8 from 124.4

[blueoval]

Ive been noticing my legs getting more tone and muscle definition since doing spin classes. Weight has been coming off my mid-section as a result too. So far so good.

[landau460]

I am all good for one feeling good in ones self. I live my life that way. But talkin from a little experience building your body to a huge size will not make you feel good about yourself. Maybe better than before but there will allways be that bit of you that you dont like. So then you will have to either work harder and harder or you might just give up! Of course there will be the dedicated ones that work on their body there whole life. They are probly the good ones as long as they arent humongous, like anything to much of anything is not a good thing.
The reason i said about experience i was never huge but i wanted to look good. I was a preetty fit dude in those days. 140 ks a week on bike 4 to 6 hours a week in rock climbing gym up to 4hours a week in soccer teams an 2 and a half hours soccer training. In that whole time all i saw myself as was a chubby guy. Had a top grilfriend at the time a reasonabycool car my self esteem has never been what i would say low but could still only see myslf as chubby.
One day my girlfrien had takin a photo of myself next to her pool nd could not beleave what i saw! Not at all that chubby person.
After that there was a time i started to go to the gym to bulk up and look bigger.
I have since realised that its not what you look like but your personality that will draw people closer. If there is a self eseem thing then that might need attention.
But if it is a i want to be fit thing i wouldnt suggest getting to big it all turns to fat if you stop long enough.
Now i have ranted on a bit sorry bout that

[galaxy xr8]

Originally Posted by landau460

But if it is a i want to be fit thing i wouldnt suggest getting to big it all turns to fat if you stop long enough.
Now i have ranted on a bit sorry bout that

I respect what your saying mate, but it doesn't turn to fat if you stop, muscle will not turn into fat, the reason why people tend to put on weight or gain fat and don't look like they once did as you refer to is because,
A, they have stoped the training they once did, and B, still consume the same diet or calories and thus are not as active therefore tend to put on weight in the form of fat,
It is through extra calories and a lifestyle change, not because the muscle has turned to fat as it is imposisble for that to happen.
Alot of sport's athletes have this very problem when they no longer compete at the top end, they don't train the way they used to but still consume a lot of food as their body is trained to eat like that and feed itself when it has all those yr's previously, I strongly believe that you can train your body to either eat more or less depending on which way you want to go, but it take's time.

[landau460]

agreed with comment but like the training you must be stricked.
I have been inactive for the past 6 - 7 years and just got married before marriage i was at my heaviest now we are nuckling down and saving where we can i am getting into a neat eating pattern and kilos are dropping off. Could not now believe why i couldnt loose weight before and now cant believe how easy it is! I do realy have to get out and start being a bit more active now the k's are off. The point i was making earlier was not to get to huge just to look good huge is not allways healthier. i would like to be big always have but self esteem plays a big part in life and should not be compensated for

[Trevor 57]

Down to 104.2 this morning, that is 20.2 kilo's lost.

[galaxy xr8]

Originally Posted by Big Trev

Down to 104.2 this morning, that is 20.2 kilo's lost.

That's a decent effort mate, keep it up.

[Grippy]

Just found this thread, some very good info. I am 178cm tall and weighed in at just under 72kg, in 2 and a half weeks following a 6 meal a day high protein diet with 3 - 4 weight sessions a week with a good friend who is a personal trainer I am now up to 75kg's. I am giving myself plenty of time to recover between workouts and am feeling great. Am hoping to hit 80kg in the not too distant future, to get my body right again in the hope of playing footy next year.

[blueoval]

I weighed myself the other day. Im down to 85kg from 90kg. Going for gradual weight loss than dramatic loss. Thats 5kg loss in 3months. Mid section is feeling more trim. Legs looking and feeling toned. Feel like I have more energy. Diet has consisted of very little sugary foods, and more protein foods like nuts and some carbs at lunch like noodles etc. I don't eat as much any more and do not feel like I need to over eat as much as I used to. I have started to sort out some crap in my life that assisted in my binge/emotional eating and now focusing on being a better person internally. This has helped immensely.

[blueoval]

measured my weight again recently and am down to 82kg. Getting good comments from friends and family. Lovin it