Professor D.:
Actually I prefer ideas on how to get bigger

Try testosterone and anabolic steroids

joaquin64:

LOOOOOOL. No offense, but usually, its only very small people who say everyone else with great progress is on steroids. Firstly the guy is completely shredded now, not even so much bigger. Google "steroids" and see the difference.

Well, I'm far from being small... ... I gat you though..

If only heineken and point and kill fish go allow me gym,

peterock74:

Try testosterone and anabolic steroids

steroid? unless u want ur dicck to shrink

I am short so building muscle is a no no for me but I want six packs. How do I go about it

Professor D.:

High quality protein: chicken, eggs, fish, black eyed beans, milk, etc

Complex carbs; brown(ofada rice), wheat, whole grains like maize millet

Vitamins: mainly for absorption of protein it will be useless if you eat all the eggs in the world and it cant be absorbed, fruits and vegetables

Good fats: olive oil, sunflower oil, nuts, avocado

Lol.. Bro I eat all dis.. I'm a fan of heavy foods.. Don't tell me these are the only foods you eat? ..

Omo_Alata:

I am happy to challenge you. To get the ideal body that you want, it requires a lot of hard work and sweat. I think it takes at least minimum one yr. Rome was not built in a day

If thats you on your profile, well, damn!

bad meat: If only heineken and point and kill fish go allow me gym,

Lol.. Bro, I eat anything eatable and I still gym..

cejo: For any1 to builder gud muscle u must 1st strenthen ur biceps,waistline,abs muscle by mastering-PLANK EXERCISE.Go to google and learn the simple techniques of going PLANK EXERCISE.Goodluck

How can one strengthen his waistline?

joaquin64:

If thats you on your profile, well, damn!

No that is not me. My abs to almost to her level, it is a working progress lol

@prof d am I carrying enough weight cause I weigh roughly 150lbs and I'm 6ft tall dumbbells weigh roughly 20lbs

Omo_Alata:

what type of program are you doing?

By program what exactly are you asking? I cant go into full details on everything but if i think its what you mean, I go to the gym 3-4 times a week working different muscle groups on different days. Currently on a bulk program so i do very little cardio, max 10 minutes on the treadmill. I use heaviest weight for fewer reps and more appropriate reps (with good form) for 3 sets of 8-12 reps but that depends on the type of exercise too. I do not train to failure on all exercise only on particular ones like preacher curls with EZ bar to name a few and i use drop sets for Dumbbell curls in some work out sessions.

ojj:
Nice one Bro.
What u going through right now is the same with me, I am 5ft 11inch and weigh 87kg. I am a natural trainer and have been so for very long time. Most time at d gym people tell me am too big but when I look at myself I don't think I am.
And its been bordering me.

Well I am definitely sure you are NOT small if you asked me. LOL. But there is no point asking because I am sure, just like me, you would not believe me too...

joaquin64:

By program what exactly are you asking? I cant go into full details on everything but if i think its what you mean, I go to the gym 3-4 times a week working different muscle groups on different days. Currently on a bulk program so i do very little cardio, max 10 minutes on the treadmill. I use heaviest weight for fewer reps and more appropriate reps (with good form) for 3 sets of 8-12 reps but that depends on the type of exercise too. I do not train to failure on all exercise only on particular ones like preacher curls with EZ bar to name a few and i use drop sets for Dumbbell curls in some work out sessions.

it sounds like you write your own program. I am experimenting with myself. I have been doing heavy weight for yrs now I have decided to do low reps for a yr and see what type of result I will get. So far so good

Nep2une: @prof d am I carrying enough weight cause I weigh roughly 150lbs and I'm 6ft tall dumbbells weigh roughly 20lbs

If you can go comfortably above 10 reps then its time to increase...

Professor D.:
Actually I prefer ideas on how to get bigger

What are your current body stats? You on a bulk now?

Professor D.:

If you can go comfortably above 10 reps then its time to increase...

what if he is going for 12-15 reps? lol

Mesopotamia:
i'll love to knw more abt diz drug sir.Is it available here in Nig and how much is it?

Bro it z available. Itz eida u buy it in a whole pack which I guess itz unnecessary except u wanna b a bouncer or in bit. Tha composition of tha drug z made of herbz. Yeah herbz. A dose containz combinatn of about 10 or more huge n scary-kinda capsulez n tabletz sealed in a nylon. Aint scaring u oh buh I bet u gonna tremble wen u see it buh tha gewd newz z, it workz like magical wand. Hop u aint drugophobic. Sorry fo deviatin'. Tha whole pack sld go fo about 20k, nawt too sure tho' buh am sure about in bit which goez fo 220 naira per dose. U can start wit 20 doses, jux ensure u work out byond yo satisfaction lik I alwayz do. Set an objective n ensure dat u subdue n ovacome lazinezz to achievin it. Bro, no side effect to answer wat wld come az a worrisome question. So sure of dat. U can ask from good super market where dey trade body buildin supplementz. It super workd fo me. I stoppt using it wen I got wat I wanted eventually. Infact, mere push upz buildz up ma body so swift...*w*

Omo_Alata:

what if he is going for 12-15 reps? lol

Well thats why I said comfortably for instance when I started I would carry 8kg dumbells for 20_30 reps and be expecting miracles on my biceps which never happened

Professor D.:

Well thats why I said comfortably for instance when I started I would carry 8kg dumbells for 20_30 reps and be expecting miracles on my biceps which never happened

i was just joking around

Omo_Alata:

i was just joking around

Nice thread. Good to see such a thread that covers a hobby of mine.

I have been working out for 4 years now and it has been a fruitful experience so far. I have become so accustomed to working out that days that I do not go to the gym, I feel like I have missed out on something big. I enjoy the whole idea of being fit and looking good (it's a chic magnet..lol)


The key and most important rule is motivation and dedication. How bad do you want it?? U gotta want to go to the gym even if u are tired or not up for it. It just has to become a habit, as necessary as having to eat to stay alive.If there is no gym available, or u in transit or something, u still have to do whatever little workout u can wherever u may be. It is not a chore or a necessity. It becomes a lifestyle.
I train 5 days a week: Mon, Tue, Thurs, Fri and Saturday. The days inbtw are for rest. I also strongly suggest u pick up some sport such as football and play at least once a week. Cardio doesn't get better than that. You sprint fast, stop suddenly, jump, slide, etc and all that while u are trying to control, seize or stop ur opponent from getting a ball. I used to just pump iron and forgo the cardio until i realized that I was only getting bigger and stronger but totally lacking in stamina. Being aesthetically cut and having stamina - that's fitness. The cardio also helped me burn that stubborn stomach fat allowing my abs to start popping out which thousands of stomach crunches and leg raises didn't let appear. Those crunches will make u stronger in ur abdominal region and all but u gotta do cardio to burn off the overlaying fat. Join a good gym that has a good abs/cardio class cos despite all the years i have been doing this, I still require an instructor to push me go beyond my limits when it comes to abs exercises. I wouldn't wanna look like a puss so I keep going even if the pain is intense. U just have to find a way to accept it.

Diet is key.
Abs are made in the Kitchen: 70% kitchen,30% gym.
I thankfully do not drink too. No beer, soft drinks,etc. Lots of water. At least 2 ltrs a day. No chocolates, or ice creams, muffins, starchy foods or anything like that. Not that I do not take these things, but it is very very rarely and far btw (most times when i do not have a choice ). I eat alot of vegetables with my brown rice ( if i must eat rice that is. Especially if I feel i need carbs for energy). Vegetables are cucumbers, cabbage, tomato, lettuce and carrot all cut up as salad with absolutely no cream for taste I must add. Took a while to get used to the bland taste but i do not even notice it anymore. Oat meal first thing in the morning for your fibers (good for digestion) and healthy carbs to last u through the day.   I. usually take it with 2-3 bananas and with almond nuts sometimes. Get rid of all those processed snacks and sweets in the house and replace them with cashew, almond nuts, etc. Bread unbeknownst to great-a-many, is probably the worst culprit of belly fat. I have forever stopped taking it,even the wheat bread cos i just don't trust that it is completely wheat bread served here in naija.
Small several meals a day. Do not feast. Only makes u lethargic and won't aid digestion. This is probably very difficult to attain but since I work quite close to my house, i always try to pop by to have some chicken with others every once in a while. The target is 6-7 meals a day. I try to eat at least 3 times a day( small meals). The time to actually follow through with this is even more difficult to maintain than the dent it causes in your pocket.

Sleep.

Sleep well. at least 7-8 hours a day.

Program
Follow a program. e.g Mons: chest and triceps. Tues: thighs and calves and abs. Thurs : Back and biceps. Fridays: traps and shoulders and abs Sats: legs again ( was born with skinny legs so work extra hard on this) and any other lagging body part,Etc...

Supplements.

I wouldn't advice u start with any just yet but as you get better and knowlegeable, you will definitely need supplements to jack your body up to the next level. Don't listen to all those celebrities and stars that say they just eat healthy and exercise and yet have incredible bodies. In this industry, 90% of people ars not entirely honest about all they take to.achieve their goals. I can tell u that I took  creatine and protein shakes to get here. If you however wanna be like Dwayne Johnson (compare his size in Scorpion King to Fast Five), steroids is the only way. Do that at risk to your long term health!!!!!

I also advice that you regularly check out great sites such as bodybuilding.com and simplyshredded.com for advice, tips, articles, videos, updates etc. No one knows.it all and there is always something new to learn. Note that while researching, you will come.across conflicting advice which may confuse you e.g the number of reps for each exercise, the weight to use, the right meal plan, what supplements.are best, what time of the day is best to work out, etc, you should just go with what you feel suits u and try it out for a while to see if it works.


DDRPS:

Dedication & consistency
Diet
Rest
Program
Supplements

^^ Nice contribution

Been working out for 2years now, its now my addiction, more like a stress reliever.
I workout 4 or 5 times a week. Each body part has its own day. Am also into progressive loading routine.
Diet is very important, but me am struggling in that area, eating small meals 6 or 7 times a day is slightly expensive for a postgrad in a foreign country hehehehehehe!

sultan003: Been working out for 2years now, its now my addiction, more like a stress reliever.
I workout 4 or 5 times a week. Each body part has its own day. Am also into progressive loading routine.
Diet is very important, but me am struggling in that area, eating small meals 6 or 7 times a day is slightly expensive for a postgrad in a foreign country hehehehehehe!

I don't follow the eating 6-7 times a day and I am in a very good shape. I don't believe in one rule fits all, you have to find what works well for your lifestyle. Portion control is the key. Every athletes struggle with diet, so common

sultan003: Been working out for 2years now, its now my addiction, more like a stress reliever.
I workout 4 or 5 times a week. Each body part has its own day. Am also into progressive loading routine.
Diet is very important, but me am struggling in that area, eating small meals 6 or 7 times a day is slightly expensive for a postgrad in a foreign country hehehehehehe!

I beg to differ. Sticking to your diet should be easier to attain abroad. All the things that make it impossible for us in Nigeria to keep up, you are fortunate not to experience. E.g. Lack of constant power to preserve meals or quickly microwave them; unpredictable traffic and other unforeseen circumstances that would make sticking to your meal plan almost impossible; lack of variety of food which you on the other hand can easily do a quick stop at your local store and get and at very reasonable prices I must add.... You know how much them dey sell broccoli and asparagus for here so?? Oboy you don't know what you are enjoying!

Late might meals is a definite no-no but must you nimble on something, those nuts and a BOWCAP blend mix is helpful (delicious). BOWCAP: banana, orange, watermelon, cucumber, apple and pineapple.

Nice1

adexsimply: Following

*Smiles*

Underground:

I beg to differ. Sticking to your diet should be easier to attain abroad. All the things that make it impossible for us in Nigeria to keep up, you are fortunate not to experience. E.g. Lack of constant power to preserve meals or quickly microwave them; unpredictable traffic and other unforeseen circumstances that would make sticking to your meal plan almost impossible; lack of variety of food which you on the other hand can easily do a quick stop at your local store and get and at very reasonable prices I must add.... You know how much them dey sell broccoli and asparagus for here so?? Oboy you don't know what you are enjoying!

Variety of food?? You mean hormone induced chicken, beef, veggies and others abi? besides if you are not earning any income trying such experiments is a disaster waiting to happen.

yuzedo:
BOSS! I was looking for your comment on here. You are the REAL GYM Iyke! Your muscle can deflect a nuclear missile. If you say i should leave NL i will pack my bags and go. Cold, bro, your muscles give me nightmare since the first day i saw your profile. I bet you can kill a goat with slap.

Professor D, that picture (if you) looks good. (#AbsolutelyNoHomo).. Your muscles and ridges are moderate, nothing out of proportion. Just the way i had aspired to look if i had continued my work-out routine.

chai work no gree me follow this thread as i for like

Professor D.:
A little something for motivation_ if they can you can

sweet!!!!!!!!!!!! I love the leanness usually seen on the face.