BodyBuilding 5

Yogesh Puri (Hercules Puri) says:

Yes ofcourse, there were no body suppliments old times, but there were people with muscles in ancient times

Best is stay active, dance, use only stairs (no lift), walk to nearest shop, get good sleep and stay happy

Eat Yogurt, raw paneer, drink hot milk bedtime, drink lots of water, eat fruits and salads, drink green tea morning first thingand eat little salad before lunch and Dinner.

You can follow following diet and fitness tips for better results: -

Diet:
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First tip is turn vegetarian, have 5 time meals rather. Eat Yogurt/ curd for immunity and good health.
You can have seafood also.
breakfast of cereals, milk and egg only, with brown bread
lunch u can have beans on bread, dal rice, bread with baked/ boiled vegetables

have light dinner, again u can have bread and salad with gravy, pulses

avoid chicken, beef, pork, cheese, pizzas and junk food.
Avoid rice at night

learn some recipes for healthy food. You can look for alternates like fish, crab, prawns, Soya, Mushrooms etc..

Exercise:
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Divide muscles in 3 groups

Chest / Triceps:
Bench press, dumbell Flies/ Curls (lying on bench), inclined dumbell press, pecdec
overhead dumbell tricep curl, narrow grip bench press, narrow hands push ups, dips, bending triceps dumbell curl, overhead barbell tricep curl

Shoulders/ Legs:
Shoulder press with dumbells, shoulder press with barbell backside, military press, front dumbell raises, side dumbell raises, shoulder shruggs
Squats, spot running, lunges, Calve raises, dumbell squats, leg pullies

Back / Biceps:
Pull ups, Front Pullovers, back pullovers, barbell rowing, dumbell rowing, single dumbell raises,
Biceps curl with dumbell, hammer curls, biceps curls with barbell, biceps curl with bend barbell, concentration curl, reverse curls

You can combine Abs/ wrists workout each alternatively with above muscle groups, you can do wrist curls with light dumbells, barbells, reverse curls etc. For abs you can do crunches, leg raises etc.

Reps:
For 1st month make stamina and muscle strength in you. Do sets of 15-20-25 reps with light weights (reducing weights increasing reps)

You will become lean and well shaped with above workout

Now come to gain muscle size, start with moderate heavy weight now, u will do 12-10-8 reps now (increasing weight reducing reps), if require take someone help to lift heavy weights. We call it spotting.

(Please rate my answer if you like.. and please do im me or email me when u see results and suggestions)

Gonzo says:

Wow, thats the first time I have every seen anybody advocate vegetarianism for gaining weight. That’s pretty ridiculous.

You don’t need any supplements, you just need to raise the amounts of protein you are eating drastically. Don’t worry about anything else other than protein, if you are eating foods that are high in protein and staying away from junk foods it will all work out. I don’t count calories, but if I did it would be in the 5-7 thousand range per day, and I work out enough I don’t get fat. Nothing burns off fat better then muscles and resistance training.

The correct amount of protein is 1.5-2 grams for every pound of bodyweight per day. If you weigh 150 pounds try for between 250-300 grams of protein a day. This is very hard to do, and it is not natural. Proteins supplements do make it easier, but they are costly and you don’t really need them.

I eat lots of mongolian bbq, drink lots of milk, eggs, chicken, bacon, beef. The list goes on. Pretty much eat all you can, then eat more.

A website I love is 70sbig.com.

As for exercise dont worry about any exercise that isn’t centered around a barbell and doesn’t work out major muscle groups.. Squats, deadlifts, presses, bench, rows, pullups, etc…. Again the website is a good tool for that.

If anybody ever gives you a routine that has bicep curls being a major component is an idiot, thats the smallest and most pointless muscle group there is.