HTC Sensation: Building Body

Minggu, 07 November 2010

How to gain weight?

A lot of thin/skinny/slim people are suffering for ugly look skin wrap bone without meat. The "skinny body type" with the thin bone structure and super fast metabolism that makes gaining weight extra hard for people like me. I want to have more meat, I want to be more fat, I want to gain weight, but how? It is simple : Eating enough calories!!!

Are Calories Bad for You? Calories aren't bad for you. Your body needs calories for energy. But eating too many calories and not burning enough of them off through activity can lead to weight gain.

Basically, there is a certain number of calories that you need to eat each day in order to maintain your current weight. This is known as your calorie maintenance level. If you eat less calories than this amount, you lose weight. If you eat more calories than this amount, you gain weight.

How many calories do you need to eat per day for weight gain to happen? To answer this question, the first thing you need to figure out is what your calorie maintenance level is. To do this, just fill out the calorie maintenance level calculator below and click "CALCULATE" button :

The amount given above is an estimate of how many calories you need to eat per day to MAINTAIN your current weight. In order to gain weight, you need to eat MORE 300-500 additional calories than this amount. Any less and you won't be gaining anything. Any more and you'll end up gaining way more fat than muscle. Gaining at is (0.5 to 1 pound) or (0.2kg to 0.5kg) per week is healthy, gain too fast is mean gain too much fat.

You can find out how many calories are in a food by looking at the nutrition facts label. The label also will describe the components of the food = how many grams of carbohydrate, protein, and fat it contains. Here's how many calories are in 1 gram of each:
* carbohydrate = 4 calories
* protein = 4 calories
* fat = 9 calories

That means if you know how many grams of each one are in a food, you can calculate the total calories. You would multiply the number of grams by the number of calories in a gram of that food component. For example, if a serving of potato chips (about 20 chips) has 10 grams of fat, so 10 grams x 9 calories = 90 calories are from fat.

High calories food : beef=300 calories, chicken=200 calories, Liver=200, pork=300, 100g butter=550, Mcdonalds Big Mac burger=461, 100g Butterkist Popcorn=420, 100g Chocolate=500, 100g Chocolate biscuits=500, 100g Coconut Oil=900, 100g duck meat=400, 100g Honey average=360, 100g Mayonnaise average=520, 100g Peanut Butter=620, 100g Pizza=900, 100g table sugar=400.

I did calculate how much calories I need everyday, I need 2000 calories, so meaning I need to eat 4 x mcd big mac burger everyday sure can gain weight already, haha.

Negative calorie food : cabbage, carrots, cucumber, tomato, peppers, radish, blackberry, grape, guava, honeydew melon, lemon, mandarin orange, strawberry, watermalon.

When I say "Chicken has 200 calories", do you know how big is the chicken? Maybe it is 2 chicken wings only? Maybe it is whole chicken? You are not sure about it, so it is better I show you the picture!!! What Does 200 Calories Look Like?

90 grams Flax Bread = 200 Calories	72 grams Blueberry Muffin = 200 Calories
75 grams Jack in the Box Cheeseburger = 200 Calories	52 grams Glazed Doughnut = 200 Calories
385 grams Apples = 200 Calories	72 grams French Sandwich Roll = 200 Calories
70 grams Sesame Seed Bagel = 200 Calories	41 grams Snickers Chocolate Bar = 200 Calories
28 grams Butter = 200 Calories	186 grams Canned Pork and Beans = 200 Calories
496 ml Coca Cola = 200 Calories	55 grams Cranberry Vanilla Crunch Cereal = 200 Calories
150 grams Eggs = 200 Calories	73 grams Jack in the Box French Fries = 200 Calories
290 grams Grapes = 200 Calories	51 grams Gummy Bears = 200 Calories
66 grams Hot Dogs = 200 Calories	226 grams Ketchup = 200 Calories
328 grams Kiwi Fruit = 200 Calories	40 grams M&M Candy = 200 Calories
39 grams Peanut Butter Crackers = 200 Calories	34 grams Peanut Butter = 200 Calories
37 grams Potato Chips = 200 Calories	33 grams Salted Mixed Nuts = 200 Calories
50 grams Salted Saltines Crackers = 200 Calories	68 grams Tootsie Pops = 200 Calories
66 grams Wheat Dinner Rolls = 200 Calories	333 ml Whole Milk = 200 Calories

All of the weight you gain will be fat (not muscle) UNLESS you combine it with a proper weight training workout program. You can follow my gym workout plan at : http://ye5.blogspot.com/2010/01/gain-weight-and-build-muscle.html.

Please don't do too much cardio exercises such as running and swiming which can burn out your calories to slim you down. If you do cardio exercise to burn off your 300 calories, you need to eat more 300 calories to cover it, then only you can gain weight. You can calculate how much calories you will lose based on how long you run from the calculator below. If you want to convert meter to miles, just use the 1 meter = 0.00062137119 miles. For example, 1500meter * 0.00062137119 = 0.93205miles. I did calculate it for myself, my weight is 55kg, I run 1500meter or 0.93205miles, and I lose 33 calories. If you want to convert km to miles, 1 km = 0.6214 miles.

Calorie
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Selasa, 12 Januari 2010

Gain Weight And Build Muscle

I am a slim boy. Slim like skin wrap bone only, doesn't have meat totally. One of my friend also slim like me, but after 2 month, he suddenly become so fat. So, I ask him why you become so fat? He said he eat protein and do gym. So I decide to follow him. I want to gain weight and fat. Below are a guy who have transform his slim body to very fat body:

After he keep doing gym for next 3 month, he become like the picture below :

So, I start doing gym on 20th November 2009. I bought the protein powder brand Ultimate Nutrition Pro Star Whey. It is RM210, and can eat for 3 month. You can buy it from this website http://egonutritions.com/shopping. Below is the protein Picture:

Below are pictures to show some of my body improvement:

Above picture shows that I starting have meat on 10th Dec 2009. LOL

Above picture shows my body improvement on 30th Dec 2009.

Above picture shows my body improvement on 23/03/2010

Above picture shows my body improvement on 29/03/2010

I wish 6 month later, I will have the same as his body:

Picture below show my gym stuffs:

The proper ways to gain strength/muscle:
1 - Start with light weight dumbbell.
2 - Increase the range.
3 - Increase the speed.
4 - Increase the weight of dumbbell.

Below are my workout route:
Monday I do Triceps and Biceps:

Do lower curls for 7 reps. Without a stop, continue do upper curls for 7 reps. Without a stop, continue do full curls. So totally I need to do 21 reps then only I can stop. Rest for 70 second.

Then I do triceps for 25 reps. Then rest 70 second.

Then I do sit dumbbell curls (11kg for 20 reps). Then I rest 70 second.

Then I do triceps (5kg for 35 reps). Then I rest 70 second.

Then I do palm upside down curls for 20 reps. Then I rest 70 second.

Then I do triceps for 35 reps. Then I rest 70 second.

Then I do triceps push up for 20 reps. Then I rest 70 second.

Then I repeat the wholes things for 5 sets. It will be finish within 3 hours. Then I drink Protein Powder immediately.

Tuesday I do ABS six packs/8 packs:
Do each of them for 30 second, rest 60 second in between each set. Repeat the whole set for 2 times.