NES- Nutrition, Exercise, Supplementation

You’re awesome for offering this.

So, I try to go the gym 2 days and rest 1 day, but each session is 45minutes to an hour, depending how I am feeling (I usually go at like 4am then go to work after so I’m tired). But I usually do 6 back workouts with 5 sets each or for chest it’s upper, mid and lower chest and butter flies, 5 sets each.

Do you think that is enough? How should I feel? How tired should I be? I don’t know how I am suppose to feel but I do feel it in my chest the day after. I workout my entire body don’t worry, but if you let me know if I am doing enough then illl know where I stand.

Also, I am taking tongkat ali, maca, horny goat weed, zma, copper once or twice a week, magnesium and eat fruits and vegetables almost everyday.

How’s my profile?

 

Have you tried fasting before and did it give you any benefits?
I am planning on doing a 2-day fast to cultivate mental toughness & mental discipline.

Also are you only exercising in gym? I am planning on running a marathon this year, and I have a few questions abou that .

 

Thanks for the advice!! I’m just scared I don’t do enough to make my muscles grow or do anything to my muscles for that matter. I always feel like I am resting too much, apparently you can rest a 1-2 minutes? Or I don’t do enough.

I’m not new to the gym btw I understand the basics completely. Now I want to know more and to see if what I am doing is enough and if not, why isn’t it enough.

 

Are you ever fasting yourself? - And if so, how long is your longest fast?
I have scheduled out to run 4 times pr. week - Starting monday the 4th of June.
I think I'll start out like this:

• Monday: 3 KM+
• Wednesday: 4 KM+
• Thursday: 4 KM+
• Sunday: 6 KM+

And then just build my way up.

I was running alot last year, and I was able to run 20 KM at some point.
But this year I haven't been running at all, so it's time to get started.
My goal is to run the Marathon in December 2018, maybe before.

 

Ah okay I see, maybe you should give a try again?
I'm glad you think my schedule looks good, went out for a 3.2 KM run today !

 

Thank you @pankeas for offering this.I have been working out since 3 months now,the results are visible though very slow.To gain kuscle fast what do you suggest-low weights with more reps or heavy weights with less reps.I do considerably heavy weight with 3-4 sets of 10-12 reps

 

I tried real fasting two years ago, and since that moment I'm used to do a 3-day fast every 6 months. Only water no broth or juices. It is really good to detoxify your body and it trains your brain to resist the temptation (but as a fapstronaut, you're already trained for this ). I never go through the milestone of 3 days to preserve my muscular mass, but you can do it for more if you want, really positive effects on your mind appear usually after the third day.

True, progression in bodybuilding is due to 3 key factors : training, rest and nutrition. To build muscle you need all of these.
train enough and not too much, sleep 8 hours per night, and eat enough for your morphotype. If you want more advices about it, you can tell us your height and weight, and describe your body progression since you started.

 

I agree with increased confidence from working out.

I also found a healthy diet helped immensely with anxiety, depression, social awkwardness... and much more.

When i reduced meat and dairy i noticed the difference in a few weeks. I didnt realise how fucked up meat is until i did a cleanse.

 

Thoughts on hard gainers?

I'm about 70kg and eat 3 big meals per day + 3TPW calisthenics training, but can't seem to put on any weight.

I DONT macro - so you could say it's possible I'm underestimating how much i eat, though i really load the plate and also have weight gainer shakes. This metabolism really does suck and i hate this, will start macroing regardless but looking for some honest insights.

 

Hey,

I know a few guys like you, as you said, it really sucks. What I suggest you to do :

• Calculate your daily calorie intake (which is probably around 2800kcal), count your calories for a few days in order to reach your daily calorie needs + 500, and compare this with a normal day. This would help you realize if you're overestimating or not.
• Organize your meals so that you eat complex carbs ~4 hours before exercising, simple carbs + protein ~ 1 hour before exercising (half a weight gainer shake is fine), proteins in the hour that follows your training (the other half of your shake), and lots of proteins and complex carbs in your post-workout meal. You should also try to do more than 3 meals (5-6 small meals are better than 3 big).
• If the two other points are fine but you still don't gain bulk, you can add ~300kcal of carbs on training days. If after a week or two you're still stagnating, add it also on rest days.

Hope this helps. Good luck !

 

Thanks for the advice! Ill start implementing this immediately.