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LoginWhat is the best way to fat up?
39 posts
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I recommend this sticky that I got from somewhere else
Exercise for muscle building and fat loss FAQ
Don't think of fat up. Think of increasing lean body mass
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Yes, I assume you're a beginner, so you can start with this workout.
This is known as Rippetoe's workout. Do it 3 times a week, remember to feed your body so that it grows. You'll notice yourself packing on mass if you're doing it religiously and eating and sleeping well. If you don't know how to do the exercises you can always google them. If still not sure, you can ask us here. :)
Week 1:
- Monday - Workout A
- Wednesday -Workout B
- Friday - Workout A
Week 2:
- Monday - Workout B
- Wednesday - Workout A
- Friday - Workout B
Workout A:
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- 3x5 Squat
- 3x5 Bench Press
- 1x5 Deadlifts
- **2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)
Workout B:
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- 3x5 Squat
- 3x5 Standing military press
- 3x5 Bent Rows (or power cleans-> ignore this for now)
- **2x8 Chin-ups (recommended mainly if doing the cleans)
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Note: This doesn't include warm-up sets (**)Means this is OPTIONAL
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Originally posted by ifish:
update:
with advise from some of my gyming friends, manage to get them to help me produce a routine.
currently managed to gain 2kg after 1 months.. is this a good pace?
i didnt really change my diet though..
This is kinda slow but no worries it takes time to build up. Try changing your diet to a more high carb and high protein diet. I was 50kg 173cm and now i'm 65kg 173cm (previously it was 68kg decided to cut down as i felt i was gaining more fats), so take it slow ;)
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Eat more meat like chicken breast. Everyday I'm eating close to 500g of chicken breast and 10 eggs (of course I have fruits and vege also la). So far have put on 2 kg in 3 weeks.
Of course I also hit the gym 3 times a week la. So the meat provides the protein for the muscles.
Edited by azhiwen 21 May `08, 12:32AM
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Originally posted by azhiwen:
Eat more meat like chicken breast. Everyday I'm eating close to 500g of chicken breast and 10 eggs (of course I have fruits and vege also la). So far have put on 2 kg in 3 weeks.
Of course I also hit the gym 3 times a week la. So the meat provides the protein for the muscles.
u power la
me not as on as you... Cutting down actually...
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squirrels eat seeds mah
NOT that strip lah *knocks skiddy's head* 
