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2005/06/02, 07:01 AM
Hi im currently trying to put on a stone in muscle for soccer. Im injured at the moment so im only doing sit ups,squats,pressups etc. Im eating around 3000+ cals a day but I just cant put on weight. I spread the exercises I do throughout the day is that right? its just that I couldnt do them all in one go because after ive eaten I want to exercise, please help me with a plan to put on weight many thanks.
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2005/06/02, 12:25 PM
Hey gazza and welcome to FT. Got a few questions questions for you before we can really help you. What exactly did you injure? The exercises you listed aren't nearly a enough ot put on some mass nor is it a balanced workout. Without lifting heavy your really not doing yourself any good by eating eating 3000+ calories you'll more than likely end up putting more fat on than muscle. I wouldn't spread the exercises throught out the day either, I would split them up through out the week. Pewrsonally I would wait till your injury is healed before you begin a mass building cycle. One more question, what is you diet like?
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2005/06/02, 01:27 PM
Thanks for the reply man,I dislocated my ankle 5 weeks today but its nearly fully healed and I should be playing soccer within a week.Ive been doing 100 sit ups a day the ones where you hold yourself off the ground for around 10 seconds per one. 100 pressups, 30 squats holding 15 seconds per one, 10-15 mins on the rowing machine, and because my brother took my dumbells when he moved out im doing the exercise where you hold the weights out in front of you arms length apart and pushing them together its the on that works on your pecs and shoulders but im using phone books instead lol.Im eating high protein foods such as meat,nusts,tuna,milk etc but the problem is as I said I just cant put on weight im 10 stone and a half and would love to be 11 stone and a half my ideal body shape would be cristiano ronaldo hes a soccer player in the uk heres a pic.
http://www.cristiano-ronaldo.org/cris-images/cristiano-ronaldo-new-photos/new-cristiano-ronaldo-photo-011.jpg
I really just want to know what foods and what exercises to do to get that body shape I would join the gym but because my nearest one is like 25-30 miles away its hard to go on a regular basis. Is their a good piece of equipment to buy that will help my upper body such as a curl bar? as I dont want to spend loads on equipment, I really appreciate your help many thanks.
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2005/06/02, 03:07 PM
Well I hate to tell you but basically everything your doing is the complete opposite of what you need to do to gain wieght. Your abs are muscles just like any other muscle you need to use resistance when working your abs. You need to lift heavy 8-4 reps preferably and you need get on a balanced weight trainning program they have one on right here on this website, it's the 12 week mas buliding program You can choose if you have access to machines, free weights or both. I would try and get yourself a nice dumbell set, a curl bar and a bench. Second you need to start eating the right foods. check the specific diets forum and you should see a grocery list sticky at the top of the page. eat foods from that list and keep track of your calories. It's going to be easy for you as you have limited resources but that doesn't mean it can't be done, you don't have to buy all your gym equipment at once, just slowly build it up as you go.I hope that helped a little. gl
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2005/06/02, 03:45 PM
Thanks justin for taking the time to reply and go through that for me I really appreciate that advice youve given I willmake sure to follow it cheers dude.
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