oakraiderz2
Master Don Juan
Ive tried all this stuff myself but ive figured i need help. Im 6'4 and weigh 165. I wanna weigh about 200-210 but i need help cause i cant get it done alone. Dont flame me, i searched and **** but just need help.
"You'll Never Feel READY to Walk Over"
Next Monday you'll feel more confident. After the gym you'll feel more confident. After one more drink you'll feel more confident. After you get a better haircut, a better jacket, a better job.
You've been "getting ready" for two years.
She's standing ten feet away right now. She'll be gone in four minutes. No amount of preparation will manufacture the courage that only comes from moving your feet.
Walk over. Stumble through the first sentence. Let it be clumsy. Let it be imperfect. You will feel more alive in those ten seconds than you have all month.
Help me put together a routine and gain weight
- Thread starter oakraiderz2
- Start date
"Nervous Around Beautiful Women? There's a Rule for That"
I could talk to any woman I wasn't attracted to. Charming, funny, relaxed. Then a gorgeous woman looked my way and I'd become a sweating, babbling mess.
The fix took me years to find and ten minutes to learn. Nervousness and excitement are the same physical state — pounding heart, adrenaline, flushed face. Your brain just picks the label. And you can pick a better one.
Rule 16 shows you how. You feel the nerves, relabel them as excitement, and let that energy pour out as enthusiasm. Women notice the guy radiating it. They always do.
Phantasmal
Senior Don Juan
oakraiderz2
Master Don Juan
I just cant seem to gain weight. I was at 170 a month ago when i would workout reguarly, but i wanna gain MORE weight than that. I weigh as much as i did 4 yrs ago.
Phantasmal
Senior Don Juan
What type of diet are you on?
WORKEROUTER
Master Don Juan
Eat a lot of good food, work out hard, and sleep well!
"Why Women Dump the Guys Who Try the Hardest"
You paid for dinner. You drove. You said "whatever you want is fine" every single time. All the effort, no expectations.
And she left anyway — probably for a guy who makes her pick up the pizza.
Painful. Also predictable. Her mind quietly concludes that anything requiring zero effort from her is worth exactly zero. You became a free sample, and free samples get taken for granted.
The 22 Rules flip the dynamic. Small shifts that get her investing effort, money, and time in you — until SHE'S the one afraid of losing YOU.
oakraiderz2
Master Don Juan
A bad one. I just moved out so i eat junk food most of the time. Im lucky if i eat twice a day.
Then why are you complaining that you're not gaining weight? This is a terrible place for resources on bodybuilding - better left for discussing personal experiences with herpes. Go to the elite-fitness or bodybuilding forums.
line_in_the_sand
Don Juan
<Eat a lot of good food, work out hard, and sleep well!>
This is the correct answer.
Please allow me to elaborate:
TRAINING:
We all have different recovery abilities, so volume probably won't work for you unless you're very lucky. One of the best routines there is for an average person is the following.
Monday:
Chin-ups or pulldowns, 2 sets, 6-10 reps, increase resistance or reps every workout
A bicep movement, 2 sets, 6-10 reps
Squats, 2 sets, 10 reps, ALMOST to failure
Deadlifts, 1 set, 6-10 reps
Friday:
Dips or bench press, 2 sets, 6-10 reps
Some sort of above the head presses for shoulders, 2 sets, 6-10 reps
An extra side delt movement if needed, 1 set, 15-30 reps (high rep work often does wonders for the shoulders, try it)
Abs, personally I recommend crunches with weights, 2 sets, 12 reps
All sets to positive failure, that is, no forced reps or rest-pauses.
NUTRITION:
Minimum of 1.5 grams of protein pr pound of bodyweight, I'd go to 2 grams pr pound.
Get a good amount of fat in, especially essential fatty acids like olive oil and flax seed oil.
Keep carbs under control, the amount of carbs has a strong correlation to the amount of fat gained/not gained. However, you need carbs postworkout, and I'd take them in for breakfast too. Do not take them in in your last meal.
Multivitamin, zinc, magnesium and calcium should be taken in daily.
And don't expect changes at first. It usually takes a minimum of four weeks to see changes in the mirror. However, you SHOULD get stronger (increase weight or reps) on almost every workout, if you're not, something is not working as it should.
Please understand that MOST people will have great gains on a routine like this, simply because they can't recover from the amount of work the volume routines force the body to go through.
I give full credit of my training and nutrition knowledge to iron addict at www.ironaddicts.com, and doggcrapp, at www.intensemuscle.com.
Hope this helps!
This is the correct answer.
Please allow me to elaborate:
TRAINING:
We all have different recovery abilities, so volume probably won't work for you unless you're very lucky. One of the best routines there is for an average person is the following.
Monday:
Chin-ups or pulldowns, 2 sets, 6-10 reps, increase resistance or reps every workout
A bicep movement, 2 sets, 6-10 reps
Squats, 2 sets, 10 reps, ALMOST to failure
Deadlifts, 1 set, 6-10 reps
Friday:
Dips or bench press, 2 sets, 6-10 reps
Some sort of above the head presses for shoulders, 2 sets, 6-10 reps
An extra side delt movement if needed, 1 set, 15-30 reps (high rep work often does wonders for the shoulders, try it)
Abs, personally I recommend crunches with weights, 2 sets, 12 reps
All sets to positive failure, that is, no forced reps or rest-pauses.
NUTRITION:
Minimum of 1.5 grams of protein pr pound of bodyweight, I'd go to 2 grams pr pound.
Get a good amount of fat in, especially essential fatty acids like olive oil and flax seed oil.
Keep carbs under control, the amount of carbs has a strong correlation to the amount of fat gained/not gained. However, you need carbs postworkout, and I'd take them in for breakfast too. Do not take them in in your last meal.
Multivitamin, zinc, magnesium and calcium should be taken in daily.
And don't expect changes at first. It usually takes a minimum of four weeks to see changes in the mirror. However, you SHOULD get stronger (increase weight or reps) on almost every workout, if you're not, something is not working as it should.
Please understand that MOST people will have great gains on a routine like this, simply because they can't recover from the amount of work the volume routines force the body to go through.
I give full credit of my training and nutrition knowledge to iron addict at www.ironaddicts.com, and doggcrapp, at www.intensemuscle.com.
Hope this helps!
oakraiderz2
Master Don Juan
Cause im trying to get help, but thanks for nothing anyways.
line in the sand- thanks for helping
WORKEROUTER
Master Don Juan
There are in fact numerous people on this site who know quite a bit about bodybuilding.
"Stop Asking Your Friends What to Text Her"
Your buddy Dave has been single for three years and thinks "hey u up" is a valid strategy. Your other buddy Mike just got dumped and told you to "just be yourself."
You showed them her text. You asked them to decode the emoji. You drafted four responses and sent the screenshot to the group chat for a vote.
She's been waiting forty minutes.
Put the phone down. Stop crowdsourcing your love life. Type something that sounds like you. Hit send. Then go do literally anything else with your evening.
Help with what? Christ man, if you're not gaining weight, you KNOW it's because you're just not eating enough, and don't have the discipline to maintain good nutritional habits.
Now you're getting people to motivate you? I think not. Get off your lazy ass and go do something about it yourself!
oakraiderz2
Master Don Juan
Or maybe its cause afford all this healty ass food. Think a little be before you start going off when its really not a big deal. Chill out, if this bothers you DONT READ IT!!