Silkroad Online Forums

17 a few weeks
Weighs 115-120
Not too out of shape

Im not looking to be some big buff guy, just looking to pack on a pound or two of muscle on my arms and make my abs visible without flexing (6-pack visible with flexing)

No weights, no equipment
I'm not too big on those gigantic protein power tubs either

Any tips?

is that a real number or what? lol

Kirkaldi wrote:is that a real number or what? lol

yes, there have ben 212 topics like this before.

OT - most important tip: know what to eat.

Your pretty much in the same situation i'm in.. well but maybe 6 months ago.

Your gonna struggle to put on weight without using any weights. I think anyone would recommend you to try and find some cheapish dumbbells (which are hard to find cheap, unless you find some 2nd hand).

Other than that your gonna have to try and eat a lot, concentrating on protein. Lean meats (chicken etc) and stuff like that.

My metabolism is crazy =\. As much as I try to eat, I don't gain weight

CrimsonNuker wrote:My metabolism is crazy =\. As much as I try to eat, I don't gain weight

You dont eat enough.

Read nutrition labels and all that crap. And try to work out how many calories and grams of protein your taking in per day.

This is a rough guess (but its somewhere about right i think).. you should aim for around 500 calories and 25-30grams of protein per meal. Then around 5-6 meals per day.

p90X

To have visible abs without flexing you have to have really low BF (bodyfat), you can accomplish that with a lot of cardio training and eating properly I guess and doing some basic workouts for abs like crunches n' stuff. You won't make your arms a lot bigger without weights, the best you can do are pushups and pull ups. I also don't have any equipment for working out at home and I no available gym nearby so I just started doing pushups at home like 4 months ago. I can see development in my arms and pecs(chest muscles) but I know I can't accomplish a lot better results just from doing bodyweight training. Try not to eat lots of foods with sugar but eat lots of protein

Hah, even though I've heard good things from it, I don't think I want to use 1/6+ of my internet cap just for a bunch of workout vids.

I'm considering having some sort of fruit shake everyday (home made of course) with a spoon full of that protein shit as my protein intake, will that work?

CrimsonNuker wrote:Hah, even though I've heard good things from it, I don't think I want to use 1/6+ of my internet cap just for a bunch of workout vids.

I'm considering having some sort of fruit shake everyday (home made of course) with a spoon full of that protein shit as my protein intake, will that work?

No.

Their called "suplements" for a reason.

CrimsonNuker wrote:My metabolism is crazy =\. As much as I try to eat, I don't gain weight

TELL ME TO ME, I've BEEN weighting (typo?) 129.8 pounds FOR ALMOST 2 YEARS LOL

Go running around your neighborhood, get your Ipod, and your set to go. Do some pushups when you get home, and do some crunches / situps. You may include some jumping jacks, and leg ups.

I used to weigh around 210 pounds, and I'm down to 175. I'm trying to build muscles, so I just started recently going to the gym. (10$ a month)

http://www.bodybuilding.com/fun/fawnia1.htm

here is a good workout schedule for beginners. Hit the gym bro and be consistent even if you don't follow the schedule I linked.

you need to get weights if you want muscles, get dumbbells at east, thier cheap and have alot of use.

Other than that, go to a gym, or join weight training since your in high school, all the equipment u need is there

Crim go to the gym!

Blurred wrote:Go running around your neighborhood, get your Ipod, and your set to go. Do some pushups when you get home, and do some crunches / situps. You may include some jumping jacks, and leg ups.

I used to weigh around 210 pounds, and I'm down to 175. I'm trying to build muscles, so I just started recently going to the gym. (10$ a month)

WOW thats cheap over here in the uk a monthly gym membership in dollars would be around $50 maybe more :/

Go to your local Canadian Tire and pick up this.
http://www.canadiantire.ca/AST/browse/5 ... %2BSet.jsp


The rest is just committing to the workout.

Prophet Izaach wrote:

patrone wrote:p90X

its quoted 3 times for a reason

.AWAKE. wrote:

Prophet Izaach wrote:

patrone wrote:p90X

its quoted 3 times for a reason

cuz people are too lazy to type it out?

Your school have a gym? Nothing wrong with staying after school just to work out.

You're going to have to eat more if you want to build muscle. You can't build muscle from nothing. The protein powder is a great supplement and a good way to get your daily macro of protein. Take it within 30min to an hour after your workout and when you wake up if need be (to meet your daily protein requirements.)

I would try to find a gym if at all possible.. most schools have one. With a solid weight training program and proper diet the best you can expect to achieve is about .5 lb a week (of true, lean muscle growth). That would be BEST case scenario. I don't know the rate for body weight exercises, but I'm sure it's a good bit less. I'm a member at the BB site linked above.. that's where I'm getting my info, along with experience.

I did 45 days of the P90X program, but I did it to lean down at the beginning of the summer. It's a TOUGH workout program. With a good diet and P90X I lost 12lbs in 45 days. Did it at home while I was in the middle of transferring schools with no access to a gym. Now I have access to a huge brand new Rec center... its awesome.

Any who, just stay consistent with whatever you do and you will see results. I'd suggest reading the BB site linked a few posts up. TONS of useful information.