need advice food bodybuilding help !!
I’ve been doing bodybuilding for years, I’m a woman, I even do 4 hours a day for a year and a half! my muscles are difficult to develop I have currently been doing 1m to 2 per day for 2 years my abs are in concrete (500 per day) … but cannot be seen yet I am 1m70 for 58 kg. I am firm but no more! it’s disheartening also i think it must be a food problem. I do not eat fat and very rarely sugars fast can slow sugar a lot of
skimmed dairy fruit and vegetables
there is surely a wrong note for the muscles here is if someone can advise me thank you in advance
Hello Madam or Madam, I think you are missing one or more sources of protein in your diet. Either as a food supplement (protein powder) or egg whites, you would need to eat 120g of protein per day so you don’t have to figure out any more by looking on food labels. GOODBYE AND GOOD LUCK TO YOU
Sincerely a fitness fan
thank you silence for your answer, can you give me more information on the 120 gr of proteins how to calculate or find the proteins which will not produce harmful effects the eggs are to be consumed once or twice a week I believe because cholesterol I have no experience in sports nutrition can you direct me to one or more serious sites thank you in advance to all those who will help me see more clearly and in any case thank you to you silence.
I mostly believe that you are probably overtraining. The recommended frequency, if you are aiming to gain muscle mass in volume, is 4 sessions of approximately 1 hour 30 minutes / week. And there is NOTHING to do 500 sit-ups a day! Better to fix yourself on a perfect technique of execution (which implies that doing 500 repetitions is impossible!), And on the variety of exercises.
At the same time, a protein supplement can surely be useful to you. But above all, please, let your muscles recover from the efforts made (anabolism occurs during sleep!).
A regular practitioner.
PS: the calculation of the protein ration is about 1.2 to 2g per kilo of body weight.
Hello Alizee, for your abs, even if you would do 1000 a day, that will not solve your problem. It’s all in the food and as I see you know what not to eat. But you should drink between 2 and 3 liters of water a day and do cardio. This combination is used to get rid of fat that gets lodged on the abdomen and water (water retention) because of salt. Keep doing your sit-ups, you can even cut them back, but doing 30 minutes of cardio a day adds to 3 liters of water and sees the surprising result. (don’t forget to avoid sugars and fats). Have a good day.
I don’t think it’s a food problem in itself.
Exercise volume does not give muscle volume.
It is more about intensity, with three sessions per week maximum, a healthy diet and …. rest.
At this point, we obtain a logic of volume increase!
Here is a great site to read without moderation.
On a biochemical level, to manufacture hemoglobin (blood) and myoglobin (muscle) which are two fairly similar molecules; the organism must have effective copper enzymes, this is the very first step that results in the synthesis of heme, it is the basic nucleus, in a second step the globin which is a protein is fixed on the heme
therefore take amino acids, even in adequate quantity and the good ones (those that the body does not know how to synthesize) will not be enough if this initial step does not work well
We will find copper deficits in heavy consumers of calcium and, or magnesium and to a lesser degree of zinc; but it is especially the calcium which plays the biggest role
to restore copper, you need to consume oysters and seafood a little more often, snails are rich in copper too, nuts (three or four per day will be enough) and limit your calcium intake a little bit
In my opinion , your skimmed dairy products have something to do with it
“Silence” is absolutely right what you need is protein. “Anonymous” is also right when she says that even if you did 1000 sit-ups it would be the same. You want to gain muscle and not fat and that is possible with food supplements. We have known for many years that we eat more and more badly and that we must compensate for our deficiencies and our excess by taking food supplements: soy, fennel, vitamins, omega 3 etc etc etc … that’s all what we will not find in our usual diet.
I have just read all (or almost) of the advice that has just been given. That of the fan of fitness, remains the best !!
The heme nucleus? Quite honestly, that doesn’t really matter! The body knows very well how to manage itself. The first time you want to show us your science, tell us about the different hemoglobins, the kind of connections at this level, the differences in affinities. This will leave your discourse intact when it comes to its uselessness, but at least we will have forced you to review your biochemistry lessons! badger!
Hmm: you first need to stay healthy: for that, fat is very important (among other things). So eat balanced, not too much fat, of course, and always favor vegetable fats. Then, if you want to see your abs grow, you have to provide your body with something to build: severely increase your protein intake! This is what allows you to build muscle. Drink bcp, as someone told you above. Too much training: you first type in what you have just eaten, then in your glycogen (sugar reserves), then about 45 minutes later, in your fat reserves. DC cardio is excellent for dissolving all your fat. Do it to gen. Take it easy at first, because without eating it will be a bit difficult. Then continue with your abs, when you have picked up the pace.
But above all, if you want it to swell, use weights !!!! that’s the secret. only, if you do not take protein (in your diet, or in powder), it is useless.
In any case, congratulations on your determination!
ps: if you take powdered prots, respect the rations, and drink bcp! your kidneys could suffer from it in the long run!
here. If anyone wants to react to what I have just written, let them answer me.
protein, weight, cardio outside, water, and watch out for overtraining!
ciao and good training: don’t worry too much with your new abs. lol
in the genre of pseudo science petzouille 14-10 21:25 is a perfect example. 100% with Benj for his comment on this sad sir: “badger”
The essential amino acids you are going to look for them or if not some clever dairy? while eating oysters for breakfast?
If I synthesize what is written in all these emails and what I know (or think I know) about the subject, I get: ensure a satisfactory protein intake, but not in excess, otherwise beware of liver fatigue and the kidneys in particular, hence the need to drink a lot to allow the kidneys to eliminate urea (resulting from the catabolism of proteins ingested in excess). Muscle development does not result from the number of solicitations, but of exercises requiring the maximum of their power (the need creates the organ). Muscle growth is not obtained during the exercise itself, but during the consecutive phase of rest (the body grows, develops during sleep, a phase as important as exercise). Finally: we are not all equal,some will build muscle more easily, others fat, and still others will tend to stay dry. – Everyone can find their good wishes there.
first of all hello everyone !!
everyone has given their advice which is a good thing in itself but someone can give me a summary because I am a beginner and frankly I do not know what to remember apart from eating oysters in the morning it is not a solution.
To bring out the abs the way you want, I think some at the top are right. You have to lose weight and build. I still think you should take protein powder with minimal carbs.
with that, a + and good luck !!!
Voila, I am 18 years old and I have been working out for 2 months. I would like to know what I should eat in addition to gain mass and volume as quickly as possible. And everything without eating too much. Thank you
Without eating too much !!!! you are a smart you !!!! to gain muscle mass you have to eat !! and more than you are used to. If you eat more and you do an average workout you will gain muscle but if you do not eat enough with a good workout you will not gain mass or even lose it. According to serious sites that have tested protein supplements, these supplements are totally ineffective and will only ruin you.
There is no miracle: you have to eat !!!
listen to me if t abdo does not come out c not this ke you do not work them properly !!!
500 abdo c of pure endurance your abdominal muscle will not be “seen” anymore, in fact the intensity of the work is not strong enough it is not shocked therefore it does not destroy itself therefore it does not manufacture new muscle in order to respond to a special solicitation.
Indeed each solicitation to its response of the muscle and the 500 abs are not the solution to your goal: to see them to see them it fo kil takes a little volume so you ora the “tablet” effect then dry and LA you ora protruding abs!
Series of 20 to 25 maximum 3x per exercise chosen 3 exercise soliciting low abs high and oblik
voila ciao !!!
PS: the goal being to “feel his abs to contract” it is not the same feeling ke the endurance series burn … he fo seek to contract it to the MAXIMUM at each repetition by exhaling fully at the ascent and to give it time to contract, do NOT do them in a hurry 3s on the ascent and 2 on the descent roughly
hi alysée.You may be careful what you eat, but remember that the primary source of energy for muscles is protein. So do not deprive yourself of eating meat (without excess sauce of course). And if you are really picky then take white meat; low in fat. Otherwise, take protein food supplements precisely to fill this gap. deficiency.But alysée, especially do not neglect the days of rest because it is during this phase that the muscle will take of the volume. Good luck to you and do not deprive yourself too much even.
The abs are worked out at least once a week if you want to keep the capital, three times a week for a quick effect.
It is very important to have a range of motion of no more than 90 °, because it pulls on the psoas (pelvic muscle) it is very bad.
So for the lower part (pelvic), bent leg lifts starting at 90 ° in relation to the trunk and pushing the buttocks with the legs upwards. On a straight or inclined board for experts. In 6 sets of 25 to 30 repetitions.
For the upper part, chest lifts towards the feet always from the 90 ° position, this time in relation to the legs. On a straight or inclined board, the hands being glued to the ears and the elbows closed inwards. In 6 sets of 25 to 30 repetitions.
For the obliques, my thing to me, if you have the balance, sit down on the ground take a weight in your hands (disc) of 10 to 20 Kg slightly raise your legs so that they do not touch the ground then perform a left to right movement with the legs and in the opposite direction from right to left with the weight you are holding close to you like a pie plate.
You go back and forth on each side. 4 to 5 sets of 20 complete round trips.
At this stage you will have so much pain in your abs that when you eat you will have a really hard time digesting and believe me your abs will become visible thick, provided of course that you follow the nutritional advice cited in the previous memos.
There you go