also any type of exercises i could do to get in shape for fencing

Bigger portions, but no, you shouldn't have to change your routine much.

Start out with comfortable weights then gradually increase every other workout. It works, I've been lifting for a month and great results.

I know this, my father is a old body builder, but i meant like eating like make it more in carbs, protein, etc.

Sorry guy, I don't use a special diet.

take a pre workout that contains creatine. Also, take a weight gainer shake after you workout or even whenever you feel like. I take Cytogainer. I started it almost 2 months ago. At the beginning i weighed 180 pounds, right now i am around 193ish pounds. I also had to take a week break from lifting during that time period. I can tell a huge difference already. I plan on getting up to around 200 pounds since i am 6 foot 1 inch. I am doing all of this for football.

Main thing is to work as hard as you can. It is not simple. And i have had weight lifting experience before taking cytogainer.

Eat a metric fuckton of food.

I agree with lopaa. Too many people want the QUICK method and QUICK results. People need to quit expecting quick and easy results, if it was easy, everyone and their mother would be fit. It's a long process, especially building muscle. I don't remember the source exactly but there is an absolute limit to the amount of muscle you can gain in a year, I think it caps at about 20lbs of pure muscle if absolutely every condition were perfect. So you say a summer? I wouldn't even expect a pure 4lbs of muscle from that short time frame.

Eat more and lift heavy. Simple.

From my past experiences, as far as gaining size and not so much strength, is lifting heavy-ish weights with a lot of time under tension and little rest between sets. I also used a lot of negatives in my workouts. Example would be using medium weight on anything and focus on the eccentric load, so instead of focusing on the "pushing" motion on the bench, you focus more on bringing the bar back down slowly. You can incorporate it on pretty much any exercise. Also eating like a bear for hibernation, but all of the food was clean fats, high proteins, and plently of complex carbs. Also a shit load of sweet potato's.

Well expecting to see massive gains in a single summer is the problem nearly every fag has when they go to the gym. Gaining size takes time and determination, I've been weight training now for the past 3 years and its only when i look back at old photos do i really notice the change in my body.

I do it like this: http://i.minus.com/i1wZJKtqlXm6R.jpg Works very well!

train every second day.. it is not effective to train the same muscle group every day especially the big muscles. Well you can do planch training (search for planch tutorial youtube), piramide sets pushup (search for "HARDEST PUSH UPS - PYRAMID PUSH UPS" on youtube and start with less sets ofcourse. You have to be creative since you dont have access to the gym. Use chairs to do different variations of push ups. Push ups with tight, wide grip, with a negative angle or handstand push ups for your sholder workout (works very good). Fill a backpack with something heavy and do push ups while your legs are on a chair. Do pullups outdoors on a bar. You can do so much different exercises on a bar. Search for "calisthenics" on youtube.

The diet: try to get more calories. At least 400kcal more than usuall if you are very skinny. Eat food with much protein after your workout and before your sleep to avoid muscle loss: nuts, fish, "quark", all kind of fatfree cheese, turkey breast, soja, whole grain products.. and drink much of water, at least 3liter. And enough veggies, fruits of course.

Thanks, do you have any tips on cardio? Jogging, or rope jumping or something?

no idea
however, i could not lift your cat.

Your cat needs a strict diet with a caloric-deficit of about 350kcal and more cardio workout. I suggest workout with high repetitions every second day and running for at least 30 minutes every day.

How can my cat achieve such a defined abdominal area as the one you use as an avatar?

I've noticed that my cat has a quiet clean diet. He always says: "your disturbingly fat belly doesn't care how many crunches or leg raises you do, If you eat like garfield every day and don't burn your excess of calories". Further he told me that I have to swich exercises every few weeks to avoid waisting time with a monotonic and ineffective pattern. However, his favorite abs exercise is liking his own balls.

Thank you, I shall put good use to this information you have given me.

HIIT will work wonders for your stamina.

Also help with diet would be good.
I'm eating 50g of oats with water for breakfast

usually eating pasta with chicken or beef for dinner



What's a good snack to keep around, and what's a good lunch time meal?

I'm looking for low fat for the first month or so.

You could do weight training Tuesday, Thursday and Saturday, there should be no problem as long as you are eating enough to allow your body to recover. I'm in a similar situation too you, I currently do K1 on a Monday, Wednesday and Saturday while my weight training days are Tuesday, Thursday and Saturday (Saturday i do sparring in the morning weight training in the afternoon). With this routine I don't seem to have any problems with recovery times.

everything with a lot of protein is good after training. It should have at least 15g of protein in 100g. Joghurt has about 15grams. I only drink water. Everyday nothing but water and I get my protein from fish, nuts, low fat quark, whole-grain bread and turkey breast. It's good to get all the protein-filled food directly after workout or atleast less than 1 hour after workout. Sugar directly after trainin is important but don't eat simple sugar! You don't need that shit ever. You can eat fruits instead (a lot).

thanks. so, is it a good idea to do the training just before lunch?

Yes that's right but its good to eat a small meal like a sandwich and a banana 40 minutes or a hour before you start your workout.

swimming can really help with cardio, especially since it has such a low impact on your body as a whole. i would really recommend talking to a personal trainer, rehab specialist, or someone who has experience with this kind of condition.

How do you not have cartilage in your knee? If you can walk, that can be better in some ways than running for burning fat. You could incorporate ab workouts but keep note that ab workouts do not burn stomach fat, they just build ab muscles and burn a few calories in the process, not enough to make up for some sort of cardio.

As far as diets go, just start off by finding the amount of calories you need to eat in a day to maintain body weight.
www.mayoclinic.com/health/calorie-calculator/NU00598

Once you find that number, subtract about 400-600 calories from that. That number you end up with is the amount of calories you need to eat in a day to loose weight.

There are some specific diets out there, but it's best to stick to the basics when first starting out.

my leg is bowed like on a curve and after sports and stuff the cartilage wore off and disconnected from my bone and i knew ab workouts burned few calories aand mainly built muscle i just wasnt sure if it was a good enough amount to lose some weight but thank you for the other information

Ahh, well then you should look in to corrective exercises for bow-legs. It doesn't take much time out of your day to do them and it's worth a shot.

I did corrective workouts for my flat feet and knock knees (pretty much opposite of bowlegs) and I went from not being able stand up for 30 minutes at a time to running races and heavy lower body lifting. I just googled bow-leg corrective workouts and there seems to be a bunch on the subject.

The basic ideal of corrective workouts is that there is an imbalance between the flexor muscles and extensor muscles. An example would be someone doing heavy bench presses but not tying it with a back workout. Over time, your chest becomes too strong (over developed) and you back isn't strong enough to pull back, this leads to a lot of peoples shoulder pain because your chest muscles are literally pulling your shoulder out of the socket. In your case, your vastus lateralis muscles and other flexors on your outer thigh and hip are pulling your leg outwards, same as your peroneus longus in your lower leg. You would need to do some inner thigh and leg muscles to pull back and even out the imbalance in your legs, aiding them to straighten out.

tl;dr You can correct your bow legs to an extent with corrective workouts. If it doesn't work, no harm done.

Think of exercises you can do while laying down. If you have some dumbbells you could do bench press, flies, ab exercises, any of those will burn a few calories that will add up to quite a bit in a few months.

ConusedAboutHowLiftingWorks/10

You do 3x10 bench presses 3x a day?

confused*

I know what a set is and the reps involved, what i'm wondering is where you got the idea to do a total of 90 reps on a bench in a day? More weight, less volume. Are you limited on equipment/heavier weight, or do you just really like the bench? o.O

If 5 pounds changes your ability to lift something you do 90 times in a day then there is something wrong. Sounds like your form is severely lacking but that's a different thing all together.

I'm all for endurance type lifting but the amount of volume you are doing is ridiculous and would work more against you than help any type of gains you want to make. Less volume, more weight. If you want to have multiple workouts in a day, split up what you do, don't do them all 3 times a day. So your sit-ups and pulling workout in one half of the day, pushing and bench on the other half.

How many times a week do you do your workout routine?