2rez: Kudos to tha initiator of diz topic. So soul soothin'. Body building z one of ma hobbiez i tell u. OP, blezz up mahn! To start wit, i got tha kinda body that wen I workout so well, I get to c tha result immediately, I min immediately. I appreciate my body wen I c maself in tha mirror buh due to tha stubbornnezz of ma body, wen am done working out, tha built-up musclez I worked so hard to get goez down gradually n I ll b like, WT*F! Of course some fellaz kno whaddam talkin 'bout. I got huge passion fo body building I tell othawise, I wouldav stoppt buh I didnt. I carried on, nawt mindin'. Outta curiosity n untiring research so az to retain tha built up musclez, I stumbled upon a drug dat makz tha musclez stay till eternity I bet u. Tiz z called "animal pump". Eva since I started tha usage, ma WT*F dayz were ova. Truzz me dey were ova. Talking about casilan 90, u get tha best result wen u takit alongside complan. Weight-on doez thasame magic too buh u gotta take like 5 bottlez
coupled wit vigorouz workoutz, daz all Thumbz up to y'all ladiez dat workout. Luv yo spiritz. Keep on dwain wat u kno how to do. Asyd from builtin musclez, abbz....like food, xercise makz one healthier.*w*

i'll love to knw more abt diz drug sir.Is it available here in Nig and how much is it?

ojj: If u don't do abdominal sit ups regulary and think eating normal is going to give u 6pacs, then u are in for a long ride.

you don't need sit up to get 6 packs

Mesopotamia:
i'll love to knw more abt diz drug sir.Is it available here in Nig and how much is it?

please DO NOT take drugs. You do not need drugs. You need discipline, dedication, goals and most of all hardwork

yusufogrin: i heard of a protien stuff named cratine.........but i dont know how much it cost..........my main problem is to get a flat belly........cuz weneva i finish eating..my belly will look like that of jide kosoko....any training on that?

The reason your stomach swells after meals could be fat or medical problems(very rare) practice portion control lower simple carbs, fat and junk...start with 35 mins cardio for 3 days each week and a day or 2 for resistance training...just a tip am no expert

am addicted to gymnastic. I love it.

cool thread...I've signed up

Nice thread, @ OP I want to know how i can add lean muscle, i try to go to the gym but somehow i don't get discipline enough to continue after the first and second month, how can i add to my laps and bum besides squatting? is supplement a good thing to use to add muscle?

Omo_Alata:

you don't need sit up to get 6 packs

True what you need is to lower body fat percentage first every body has some core definition no matter how small

Caprison: Am a slim guy..i inherited my slim nature from my dad and i dnt like ma slim nature..Av done alot of weight lift but i couldn't gain much muscle i desire....plz advice me on what to do......any fast and active supplement?

If you are looking for what you call a "fast and active supplement" then you are one knock away from the guys who sell you steroids at your door. If you don't know what steroids are, basically, they make your body synthesize protein faster than it normally could. Protein is the building block of muscles in the body. YOU DO NOT WANT TO USE STEROIDS AT ALL You don't need it and I would strongly advice you to drop that "fast" or get-big-quick thought from your mind and go the natural way which is much slower but healthier. By going natural does NOT include the use of whey protein, creatine or any other type of food and vitamin supplements.

So that being said, I was a slim guy like you once (though i am not as tall as I am 5'9inches-176cm) and thought i could never be bigger, I weighed 145 lbs (65 kg) or less but currently I weigh 190 lbs (86 kg) with about 12-15% body fat. In body building terms, you maybe what they refer to as a 'hard gainers' (ectomorphs) because it is hard to gain weight by eating but truth is hard gainers are at great advantage than other body types (mesomorphs and endomorphs). Lol. You may need to google some of these terms to understand more of what I am talking about. As a guy, I HATED being skinny, yes I had abs that popped out boldly but those are what i call hunger abs. My body was starving of quality man meat and muscles. To get bigger, you must know there is nothing like i inherited "slim genes" from my parents so I cannot be bigger. The rule is simple, eat more calories than your body would normally need, shock your body with constant weight training, sleep well and you would grow. Now as simple as that sounds, you will need to read and know a lot of stuff that has to do with nutrition and the gym to be fully equipped. Firstly, you will need to learn how to bulk(get bigger) and minimize fat. In my case, when i started out, I didn't care. I preferred to be bigger and fatter rather than being skinny at all but of course, on the way of doing it, I learned better how to simply get bigger by building muscle mass and accepting the fact that IT IS IMPOSSIBLE TO GET BIGGER (BULK) AND GAIN MUSCLE MASS WITHOUT GAINING FAT.

Basically, to gain weight, you will need to eat about 18-20 times your current body weight in calories everyday. So, assuming you weigh 145lbs now, you will need to consume about 2700 calories of food till you notice an increase in your weight then you increase the amount again. Many Nigerians I have spoken to always tell me that they eat and eat and eat and yet they don't gain weight. Truth is they actually think they eat enough food but they don't. Nigerians are not in the habit of knowing what they eat or counting calories. You just have to learn how to. Firstly you must learn how much you need to eat and then spread it out through out the day into 5 or 6 meals in order to keep your body expecting food. I eat 6 times a day (every 3 hours). I am currently bulking to get a little bigger and eat about 3500-3600 calories a day and out of that about 250-300grams of protein a day which i particularly get from chicken breast(boiled) and my optimum nutrition whey protein. Calories are important as well as protein, carbohydrates and yes, fat too. The general rule (although there are many conflicting research result in books and internet sources) is that to build muscle your body needs at least between 1g-1.5g per pound of body weight to build muscle. So for instance if you weigh 145lbs, in your total daily caloric intake must include about 145-217g of protein. Must!

Then of course you need to 'shock' your body to get bigger and that is where the gym comes into play. When you lift weights, you tear your muscles and after recovery, they grow bigger with the help of proteins. Understand that, and you will understand how to get bigger. So its that simple, the heavier you lift, the more your body would need to adapt to that weight and the only way it can do this is to get bigger. The more you constantly shock it by lifting the bigger it grows. It is important you learn the names of all the major body muscles and you will also learn to have a routine of exercises you follow in the gym for instance particular days you will need to build the various mass muscle groups, biceps, triceps, deltoids, pectorals, abdominals, back, hamstrings, quads, calves, etc. My three most important to look big are my biceps, pecs and quads. Abs to me are less important when I am bulking but more important when i am cutting down. LEGS! LEGS! LEGS! Very important. Alongside bench-pressing and curls, You must squat and deadlift! (Google this if you want an idea). These are recommended mass body building exercises for any beginner who wants to grow fast. Grow your legs and do NOT end up looking like some guys in the gym with big upper bodies and absolutely no legs at all! Leg days are my most important days in the gym.

Sleep. YOU NEED TO SLEEP WELL for your muscles to recover fully so you can tear them again in the gym. lol. Yes during the day or just taking a simple rest your body is still acting to damage torn muscle tissues but this action is fastest when you are at sleep. I would definitely not go into the scientific brouhaha of explaining how this happens. its the basics you need to know.

Anyways, this is supposed to be basic explanation but there is much more to everything i mentioned above. You just have to read(I know, Nigerians don't like to read, but if you really want something, you just have to gain knowledge of how to do it right) and then practice what you read. You will see results if you do. There are many materials on the internet that teach you the ABC's of getting bigger you just have to pick one and follow it through. If it does not work for you according to your lifestyle (work schedule, budgets,etc) then pick another one suitable for you and work towards it. I am more than happy to recommend to you the book i used by Anthony Ellis -The secrets to gaining muscle mass fast. It has all the info you need on nutrition and stuff even though you constantly need to check other materials from others and the internet and stuff and after a while I actually realized that the most these books can teach you are the basics and then most of your time its your own understanding of your own body's rules that you begin to design for yourself and follow. I am not a pro as I am only one year into being what i want to be and still learning and neither do i want to look or be like a muscle head-professional body builder but I know reasonably enough to answer one or two of your questions. My goal is simply to look better bigger(just never ever return to skinny!) and be stronger and fit. At first i didn't like the routine of eating and going to the gym but somewhere along the line, when you start seeing progress, I learned how to enjoy the routine and the gym. Now, I really like going to the gym just to see how stronger I am every time. I play other sports too.

Number one rule, YOU MUST BADLY WANT IT TO FEEL MOTIVATED AND DISCIPLINED ENOUGH TO GET BIGGER. If not, the routine will shatter you and you will just be wasting your time.

Finally, on a much lesser but related topic, I also wanted to throw this in as it may be something you too or anyone may encounter after a while of bodybuilding. Sometimes, I look in the mirror and i still feel I am small (skinny) even at 5'9-87kg. I am told of course I am big but personally I do not feel I am there. I don't know how many of you encounter this problem and I would like to get a feedback from any other body builder like me out there.



Cheers!

For any1 to builder gud muscle u must 1st strenthen ur biceps,waistline,abs muscle by mastering-PLANK EXERCISE.Go to google and learn the simple techniques of going PLANK EXERCISE.Goodluck

richoko60: Nice thread, @ OP I want to know how i can add lean muscle, i try to go to the gym but somehow i don't get discipline enough to continue after the first and second month, how can i add to my laps and bum besides squatting? is supplement a good thing to use to add muscle?

Try lunges, running, use an inclined treadmill or hill climbing you can use supplements but try and build for 4 months without it you be proud of what you can do yourself

richoko60: Nice thread, @ OP I want to know how i can add lean muscle, i try to go to the gym but somehow i don't get discipline enough to continue after the first and second month, how can i add to my laps and bum besides squatting? is supplement a good thing to use to add muscle?

can you talk about the type of program you are doing? how many reps, sets? how many days a week? etc

Omo_Alata:

you don't need sit up to get 6 packs

When u hit d gym and have acquired large muscle mass u need diff abdominal sit up, without that ur tommy is not gonna have d right cut that's a fact no amount of food u eat will give u that cut.that's why there are diff programms for diff part of the body.

Have you seen where lizard dey catch muscle pull?

joaquin64:

If you are looking for what you call a "fast and active supplement" then you are one knock away from the guys who sell you steroids at your door. If you don't know what steroids are, basically, they make your body synthesize protein faster than it normally could. Protein is the building block of muscles in the body. YOU DO NOT WANT TO USE STEROIDS AT ALL You don't need it and I would strongly advice you to drop that "fast" or get-big-quick thought from your mind and go the natural way which is much slower but healthier. By going natural does NOT include the use of whey protein, creatine or any other type of food and vitamin supplements.

So that being said, I was a slim guy like you once (though i am not as tall as I am 5'9inches-176cm) and thought i could never be bigger, I weighed 145 lbs (65 kg) or less but currently I weigh 190 lbs (86 kg) with about 12-15% body fat. In body building terms, you maybe what they refer to as a 'hard gainers' (ectomorphs) because it is hard to gain weight by eating but truth is hard gainers are at great advantage than other body types (mesomorphs and endomorphs). Lol. You may need to google some of these terms to understand more of what I am talking about. As a guy, I HATED being skinny, yes I had abs that popped out boldly but those are what i call hunger abs. My body was starving of quality man meat and muscles. To get bigger, you must know there is nothing like i inherited "slim genes" from my parents so I cannot be bigger. The rule is simple, eat more calories than your body would normally need, shock your body with constant weight training, sleep well and you would grow. Now as simple as that sounds, you will need to read and know a lot of stuff that has to do with nutrition and the gym to be fully equipped. Firstly, you will need to learn how to bulk(get bigger) and minimize fat. In my case, when i started out, I didn't care. I preferred to be bigger and fatter rather than being skinny at all but of course, on the way of doing it, I learned better how to simply get bigger by building muscle mass and accepting the fact that IT IS IMPOSSIBLE TO GET BIGGER (BULK) AND GAIN MUSCLE MASS WITHOUT GAINING FAT.

Basically, to gain weight, you will need to eat about 18-20 times your current body weight in calories everyday. So, assuming you weigh 145lbs now, you will need to consume about 2700 calories of food till you notice an increase in your weight then you increase the amount again. Many Nigerians I have spoken to always tell me that they eat and eat and eat and yet they don't gain weight. Truth is they actually think they eat enough food but they don't. Nigerians are not in the habit of knowing what they eat or counting calories. You just have to learn how to. Firstly you must learn how much you need to eat and then spread it out through out the day into 5 or 6 meals in order to keep your body expecting food. I eat 6 times a day (every 3 hours). I am currently bulking to get a little bigger and eat about 3500-3600 calories a day and out of that about 250-300grams of protein a day which i particularly get from chicken breast(boiled) and my optimum nutrition whey protein. Calories are important as well as protein, carbohydrates and yes, fat too. The general rule (although there are many conflicting research result in books and internet sources) is that to build muscle your body needs at least between 1g-1.5g per pound of body weight to build muscle. So for instance if you weigh 145lbs, in your total daily caloric intake must include about 145-217g of protein. Must!

Then of course you need to 'shock' your body to get bigger and that is where the gym comes into play. When you lift weights, you tear your muscles and after recovery, they grow bigger with the help of proteins. Understand that, and you will understand how to get bigger. So its that simple, the heavier you lift, the more your body would need to adapt to that weight and the only way it can do this is to get bigger. The more you constantly shock it by lifting the bigger it grows. It is important you learn the names of all the major body muscles and you will also learn to have a routine of exercises you follow in the gym for instance particular days you will need to build the various mass muscle groups, biceps, triceps, deltoids, pectorals, abdominals, back, hamstrings, quads, calves, etc. My three most important to look big are my biceps, pecs and quads. Abs to me are less important when I am bulking but more important when i am cutting down. LEGS! LEGS! LEGS! Very important. Alongside bench-pressing and curls, You must squat and deadlift! (Google this if you want an idea). These are recommended mass body building exercises for any beginner who wants to grow fast. Grow your legs and do NOT end up looking like some guys in the gym with big upper bodies and absolutely no legs at all! Leg days are my most important days in the gym.

Sleep. YOU NEED TO SLEEP WELL for your muscles to recover fully so you can tear them again in the gym. lol. Yes during the day or just taking a simple rest your body is still acting to damage torn muscle tissues but this action is fastest when you are at sleep. I would definitely not go into the scientific brouhaha of explaining how this happens. its the basics you need to know.

Anyways, this is supposed to be basic explanation but there is much more to everything i mentioned above. You just have to read(I know, Nigerians don't like to read, but if you really want something, you just have to gain knowledge of how to do it right) and then practice what you read. You will see results if you do. There are many materials on the internet that teach you the ABC's of getting bigger you just have to pick one and follow it through. If it does not work for you according to your lifestyle (work schedule, budgets,etc) then pick another one suitable for you and work towards it. I am more than happy to recommend to you the book i used by Anthony Ellis -The secrets to gaining muscle mass fast. It has all the info you need on nutrition and stuff even though you constantly need to check other materials from others and the internet and stuff and after a while I actually realized that the most these books can teach you are the basics and then most of your time its your own understanding of your own body's rules that you begin to design for yourself and follow. I am not a pro as I am only one year into being what i want to be and still learning and neither do i want to look or be like a muscle head-professional body builder but I know reasonably enough to answer one or two of your questions. My goal is simply to look better bigger(just never ever return to skinny!) and be stronger and fit. At first i didn't like the routine of eating and going to the gym but somewhere along the line, when you start seeing progress, I learned how to enjoy the routine and the gym. Now, I really like going to the gym just to see how stronger I am every time. I play other sports too.

Number one rule, YOU MUST BADLY WANT IT TO FEEL MOTIVATED AND DISCIPLINED ENOUGH TO GET BIGGER. If not, the routine will shatter you and you will just be wasting your time.

Finally, on a much lesser but related topic, I also wanted to throw this in as it may be something you too or anyone may encounter after a while of bodybuilding. Sometimes, I look in the mirror and i still feel I am small (skinny) even at 5'9-87kg. I am told of course I am big but personally I do not feel I am there. I don't know how many of you encounter this problem and I would like to get a feedback from any other body builder like me out there.



Cheers!

Nice one Bro.
What u going through right now is the same with me, I am 5ft 11inch and weigh 87kg. I am a natural trainer and have been so for very long time. Most time at d gym people tell me am too big but when I look at myself I don't think I am.
And its been bordering me.

will come back to ask questions busy now,hope i'll have someone to direct em to plz

A little something for motivation_ if they can you can

Bodybuilding can be painful and stressful,do anybody know a good stuff to increase or expand the muscles especially the chest

movmentish: will come back to ask questions busy now,hope i'll have someone to direct em to plz

Definitely sir, omo alata and the other pros will definetly anwser you, I can also help

Professor D.:
A little something for motivation_ if they can you can

I think the guy is on steroids..

Guys I need the list of nigerian foods good for body building.. I have searched for it but na only oyibo food I dey see...

People, pls don't indulge in any form of exercise immediately after eating. Give yourself some minutes for the food to digest.

Omo_Alata:

please DO NOT take drugs. You do not need drugs. You need discipline, dedication, goals and most of all hardwork

I feel challanged by your contribution honestly. I find it hard keeping to a workout routine and sometimes goes for days without any. Na wa for me oooooo

ikekings1: I think the guy is on steroids..

LOOOOOOL. No offense, but usually, its only very small people who say everyone else with great progress is on steroids. Firstly the guy is completely shredded now, not even so much bigger. Google "steroids" and see the difference.

ikekings1: Guys I need the list of nigerian foods good for body building.. I have searched for it but na only oyibo food I dey see...

High quality protein: chicken, eggs, fish, black eyed beans, milk, etc

Complex carbs; brown(ofada rice), wheat, whole grains like maize millet

Vitamins: mainly for absorption of protein it will be useless if you eat all the eggs in the world and it cant be absorbed, fruits and vegetables

Good fats: olive oil, sunflower oil, nuts, avocado

Caracta:

I'm skinny

pls how can i work on my lower body i.e my thighs so that my weight is evenly distributed?

ikekings1: I think the guy is on steroids..

that guy does not look like a guy who is roid up. he most likely have very very strict diet, that is why he is shredded like that.

okejibaba: pls how can i work on my lower body i.e my thighs so that my weight is evenly distributed?

what is your gender?

ojj:
When u hit d gym and have acquired large muscle mass u need diff abdominal sit up, without that ur tommy is not gonna have d right cut that's a fact no amount of food u eat will give u that cut.that's why there are diff programms for diff part of the body.

There are more effective way to work your core muscles without sit up. I personally don't like sit ups. Sit ups cause back problem. As a woman, I don't like sit ups, it makes your abs looks boxy and thickens it. I will not recommend sit ups

Omo_Alata:

Studies have shown that people who workout early in the morning tend to stick with their program and get amaze result than people who workout in the afternoon or evening. That is very true for me, If I don't workout first thing in the morning and wait until after work, I'll find some type of excuse not to do it. I have been an early riser now for 3-4yrs and it has worked very well for me in achieving some of my fitness goals.

Is that you on your profile ?

Tyche:

I feel challanged by your contribution honestly. I find it hard keeping to a workout routine and sometimes goes for days without any. Na wa for me oooooo

I am happy to challenge you. To get the ideal body that you want, it requires a lot of hard work and sweat. I think it takes at least minimum one yr. Rome was not built in a day