Help!!!! Mma kid want to get big + ABS PICTURES LOL

[aron9]

Hi my name is Aron and I am new to this site and I am looking for many answers for improving my physique. I am 19, 5 foot 11 and I weigh 10 ½ stones. I am a skinny build with low amounts of muscle on the body and quite lean also I have a slightly podgy lower stomach.

I have done boxing alongside other MMA fighting in the last 4 years. However I think I need to start weight training and easing up on the cardio to build my physique and become bigger as I think the fighting has provided me with more cardio than I need to become bigger. I have seen minimum gains as I have only put on a stone in the last 3 years due to this fighting and minimum weight training

I was 9 ½ stones when I was 16 and I have only recently touched 10 ½ stones due to myself drinking a muscle and weight gainer in the last 4 weeks and following a training plan.

The muscle and weight gainer consists of per serving (85g):
Energy- 320kcal
Protein- 25.1g
Carbohydrate- 51.8g
Of which sugars- 39.7g
Fat- 1.4g

I have now stopped the fighting and have been weight training and following a specific diet for 5 weeks now and I was taking the weight gainer 30 minutes before workout and then straight after my workout. But since this week I have only been taking the weight gainer after so that I don’t need to buy as much and I have herd it is more beneficial after.

My Training plan (35-45 minute workout using high weights 8-10 reps):

Mondays – Shoulders & Traps
1. Dead lifts (50kg)
2. Seated barbell shoulder press (30kg)
3. Smith machine shrugs (30kg)
4. Lateral barbell raises (10kg each arm)
5. Front raises (10kg each arm)
Wednesday – Back & Biceps
1. Seated weight row
2. Wide lat pull down
3. Barbell pull up rows (20kg)
4. Preacher curls (20kg)
5. Hammer barbell curls (12.5kg each arm)
6. Seated curls (12.5kg each arm)
Thursday – Chest & Triceps
1. Bench press (50kg)
2. Incline press (40kg)
3. Butterflies
4. Dip
5. Pull downs
Sunday – Shoulders & Legs
1. Dead lifts (50kg)
2. Squats (50kg)
3. Seated barbell Shoulder press (30kg)
4. Leg press (60kg)
5. Leg curls (40kg)

My Diet:
(On non training days I do not drink the protein shake and just replace with another meal)

Meal 1 (7-10am) – 2 boiled eggs with juice + 2 brown bead toast + 2 Weetabix with semi skimmed milk
Meal 2 (11-1pm) – sandwich in 2 brown breads (ham/ tuna/ chicken) with red Leicester cheese, peppers, lettuce and tomatoes + milk, strawberries and oranges
Meal 3 (2-3pm) – banana & apple + yogurt + milk
Meal 4 (4-5pm) Post - work out – 1 boiled egg with milk
GYM (6-7pm)
Meal 5 (7-8pm) - muscle and weight gainer (85g)
Meal 6 (8-9pm) – usually different everyday and usually consists of: fish fingers, fish, chicken breast, beans, brown bread, vegetables, eggs and rice.

MY OVERALL GOAL - to get to 12 stones using a weight gainer and then start leaning up using products like Hurricane XS and doing cardio.

Questions:

1- Even though I have done so much cardio in the past my lower stomach has always been slightly podgy which is annoying as it doesn’t matter however many sit ups I do the muscle will not show, so what should I do?


2- When should I do cardio and abs exercises (as you may have seen I have no cardio or abs exercises) keeping in mind that I am trying to gain weight to 12 stones and not burn so many calories?

3- Should I keep using the muscle and weight gainer and follow the same training and diet plan until I reach 12 stones and then start using Hurricane XS and change my training plan to more reps for toning and getting lean?

4- Is it okay for me to drink my muscle and weight gainer once a day, after a workout and just consume other source of protein and carbs before training?

5- Should I consume the weight gainer on non workout days also?

6- Is my training plan okay for now to gain weight and muscle?


I will be so pleased if anyone can take the time to read this and answer my questions as I really need help loll. If you have taken time to read my training life story I thank you and hope you can help me thanks Aron.

BELOW I HAVE UPLOADED SOME PICTURES OF MY STOMACH THE LOWER PART OF MY STOMACH IS THE MAIN PROBLEM ESPECIALLY WHEN I SIT DOWN LOL

[Tox]

Youve pobably got decent abs....they will only really show when you dop body fat...which means cutting caloroes. Now you want to get bigger also...so you cant really afford to cut calories yet. You might want to do away with the cardio for just now.

Dont use weight gainer...but do get some whey protein and use as necessary to keep your protein levels to at least 1g per 1lb of body weight per day.

your trainig routine is decent...but you need to work on the major compounds to get the wieghts up...which in turn will build msucle and strength. The compounds being..deadlifts, squats, bench press, pull ups, Barbell rows, shoulder press, dips. Id get rid of one of the Bicep exercies on back day and do deads there. Do more squats on legs day.

Your diet is OK...healthy'ish but could be beter. Have 4 boild eggs at breakfast and ditch the weatabix. Try eating porridge oats also. Have a whey shake after workouts..no weight gainer. Dont eat crap like fish fingers...make sure its meat containing at least 30g protein at meal times..ie. chicken breasts, tuna, lean steak mince or steaks every night if your rich. Salmon is also good. Get an idea on how many calories you are eating daily.

I ate today (not great...but might help you)

8am 70g porridge oats + 2 scoops whey protein (45g protein)

10am 4 boiled eggs + apple (20g protein)

12.30 150g chicken fillet + 2 oatcakes (40g protein)

100g of natural nuts over the afternoon + banana (25g protein)

If training I would have whey shake after.

6pm home made chicken curry (1 large chicken filet) + 100g brown rice (40g protein)

2 scoop Whey Shake before bed

With a few other bits and bobs...Thats somewhere between 2500-3000 calories.

[aron9]

thank you for your reply really appreicate it.

when you mean whey protein what exactly do you mean and how much protein and carbs should i look in when purchasing the whey protein.

[Tox]

Quote

thank you for your reply really appreicate it.

when you mean whey protein what exactly do you mean and how much protein and carbs should i look in when purchasing the whey protein.

get some from here. Ive ben using a mix of flavoured and un-flavoured for last year or so. At the moment...the cheap stuff will do you well.

Impact blend - Flavoured protein | myprotein.co.uk

Impact whey protein (unflavoured) - Unflavoured protein | myprotein.co.uk

With the un-flavoured i tend to add flavouring of sorts....so i tend just to spend an extra few £'s on the flavoured now.

[aron9]

i will give this a try but wont it be better if i just get the HURRICANE XS ? as it has creatine and how will low amounts of carbs n protein enable me to gain weight like a weight gainer thanks again for the replys.

[Was_once_fat_dave]

Tox has got most that covered tbh, listen to what he's said. If you've got weight gainer left use it up for now, it's not perfect, but it'll do if you've already got it. Chances are the protein in it is from whey anyway and it's often touted as benefical to have a blast of carbs after a session to help you along. (Carbs post work out is a can of worms I wont openm on this thread). Once that weight gainers gone get your self on to the whey as Tox suggested.

Training wise your hitting your shoulders two days on the trot. If your getting to the gym 4 times a week you can drop the shoulders with legs and just have a MEGA leg session on a sunday squatting all the way buddy!!!! Move your deadlifts into back day and drop a bicep thingy off. Heavy back hits bi's good anyway.
I'm guessing some of those barbell exercises are meant to be dumbells? Cause regardless of weight BB lateral raises are a serious show of grip strength!!! lol

[Was_once_fat_dave]

As a newb to the gym your best off leaving the creatine alone untill you first start to stall. Introduce it then and it'll help you get thru the barrier.

Weight gainer is a marketing gimic mate, all it is is extra calories. Up the portion sizes of your meals if you want to put more weight on. Or get some cheap carbs to add from this page Carbohydrates - Bulk powders | myprotein.co.uk like waxy maize starch, malodextrin or dextrose. They're dirt cheap and will more than meet your requirements.

[aron9]

thanks a lot mate appreciate it will change the training plan around a bit and will purchase impact blend flavoured protein of myprotein.

in a high street shop they also have a super muscle and weight gainer with 50g protein and 28g carbs would this be beneficial to try or to try high protein and low carbs for bulking but jus take more servings through out the day ?

thanks

[Tox]

To be honest....anything called Super Muscle I wouldnt think of purchasing just cos of the name. Usually things like that are a lot of carp anyway. You could make your own weight gainer buying products from here and it will probably work out cheaper lb for lb.
Buy 10lbs Impact Whey Protein and 2.5Kg Maltodextrin....mix em togeother and per shake its going to give you the Protein/Carb ratio you have stated above. All 'weight gainers' are are a mix of protein and carbs...some of them are really bad and tend just to add near normal sugar as the carbs! At least when you buy from here...you know what your getting.
You could be really creative and buy some Creatine Mono, glutamine etc. too....add the right quanity so it gives you 5g per shake and you could give it a name something like 'Aron Explode'...LOL. And it will probably be just as good as most of the hyped products on the market.

[bad_horse]

Thats exactly what i used to do, make my own weight gainer, it does work out cheaper than pretty much everything out there with the exception of a few brands but most of them are the ones that use sugar as their carbohydrates. Spot reduction is a myth that is thrust uopn people who want to lose weight around their stomach so they can see there abs. Fat is lost from all over the body and usually the stomach is the last place you will lose fat from. It varies from person to person, for instance i store fat like a girl on my hips lol, luckily im not fat so it doesn't matter, phew. But no amount of situps is going to lose that fat from around your stomach. As evetybody else has said go on a 'bulk' first or perhaps a lean bulk depending on how quickly you would like to see gains. Then cut off excess bodyfat. However bulking to only 12 stones and then cutting will probably have you weighing 11-11.5 stones after the cut so a stone of extra muscle will make a definate difference to your physique half a stone may not be quite so noticable if it is spread across your whole body, perhaps you should look at getting to 13?