₦airaland Forum

This beer na lerner, when d thing enter naija na dem go know say men dey drink like fish.with all d mixture of alomo,monkey tail,sabrina,ogidiga,small leaf,Jedi,waist pain and d rest. Shey all this one way I mention if u add d alcoholic content never pass 100%.and still dem go waka go house.abeg give me one crate after all na small bottle no be odeku.

jailbreak rocks, just got my ps3 4.46 done. Now am enjoying my gta 5.Abeg I wan sell my god3 n resident evil 6. Interested party should contact me 08024092320.

He is gonna be someone's biarch in prison

joaquin64: If you are looking for what you call a "fast and active supplement" then you are one knock away from the guys who sell you steroids at your door. If you don't know what steroids are, basically, they make your body synthesize protein faster than it normally could. Protein is the building block of muscles in the body. YOU DO NOT WANT TO USE STEROIDS AT ALL You don't need it and I would strongly advice you to drop that "fast" or get-big-quick thought from your mind and go the natural way which is much slower but healthier. By going natural does NOT include the use of whey protein, creatine or any other type of food and vitamin supplements.

So that being said, I was a slim guy like you once (though i am not as tall as I am 5'9inches-176cm) and thought i could never be bigger, I weighed 145 lbs (65 kg) or less but currently I weigh 190 lbs (86 kg) with about 12-15% body fat. In body building terms, you maybe what they refer to as a 'hard gainers' (ectomorphs) because it is hard to gain weight by eating but truth is hard gainers are at great advantage than other body types (mesomorphs and endomorphs). Lol. You may need to google some of these terms to understand more of what I am talking about. As a guy, I HATED being skinny, yes I had abs that popped out boldly but those are what i call hunger abs. My body was starving of quality man meat and muscles. To get bigger, you must know there is nothing like i inherited "slim genes" from my parents so I cannot be bigger. The rule is simple, eat more calories than your body would normally need, shock your body with constant weight training, sleep well and you would grow. Now as simple as that sounds, you will need to read and know a lot of stuff that has to do with nutrition and the gym to be fully equipped. Firstly, you will need to learn how to bulk(get bigger) and minimize fat. In my case, when i started out, I didn't care. I preferred to be bigger and fatter rather than being skinny at all but of course, on the way of doing it, I learned better how to simply get bigger by building muscle mass and accepting the fact that IT IS IMPOSSIBLE TO GET BIGGER (BULK) AND GAIN MUSCLE MASS WITHOUT GAINING FAT.

Basically, to gain weight, you will need to eat about 18-20 times your current body weight in calories everyday. So, assuming you weigh 145lbs now, you will need to consume about 2700 calories of food till you notice an increase in your weight then you increase the amount again. Many Nigerians I have spoken to always tell me that they eat and eat and eat and yet they don't gain weight. Truth is they actually think they eat enough food but they don't. Nigerians are not in the habit of knowing what they eat or counting calories. You just have to learn how to. Firstly you must learn how much you need to eat and then spread it out through out the day into 5 or 6 meals in order to keep your body expecting food. I eat 6 times a day (every 3 hours). I am currently bulking to get a little bigger and eat about 3500-3600 calories a day and out of that about 250-300grams of protein a day which i particularly get from chicken breast(boiled) and my optimum nutrition whey protein. Calories are important as well as protein, carbohydrates and yes, fat too. The general rule (although there are many conflicting research result in books and internet sources) is that to build muscle your body needs at least between 1g-1.5g per pound of body weight to build muscle. So for instance if you weigh 145lbs, in your total daily caloric intake must include about 145-217g of protein. Must!

Then of course you need to 'shock' your body to get bigger and that is where the gym comes into play. When you lift weights, you tear your muscles and after recovery, they grow bigger with the help of proteins. Understand that, and you will understand how to get bigger. So its that simple, the heavier you lift, the more your body would need to adapt to that weight and the only way it can do this is to get bigger. The more you constantly shock it by lifting the bigger it grows. It is important you learn the names of all the major body muscles and you will also learn to have a routine of exercises you follow in the gym for instance particular days you will need to build the various mass muscle groups, biceps, triceps, deltoids, pectorals, abdominals, back, hamstrings, quads, calves, etc. My three most important to look big are my biceps, pecs and quads. Abs to me are less important when I am bulking but more important when i am cutting down. LEGS! LEGS! LEGS! Very important. Alongside bench-pressing and curls, You must squat and deadlift! (Google this if you want an idea). These are recommended mass body building exercises for any beginner who wants to grow fast. Grow your legs and do NOT end up looking like some guys in the gym with big upper bodies and absolutely no legs at all! Leg days are my most important days in the gym.

Sleep. YOU NEED TO SLEEP WELL for your muscles to recover fully so you can tear them again in the gym. lol. Yes during the day or just taking a simple rest your body is still acting to damage torn muscle tissues but this action is fastest when you are at sleep. I would definitely not go into the scientific brouhaha of explaining how this happens. its the basics you need to know.

Anyways, this is supposed to be basic explanation but there is much more to everything i mentioned above. You just have to read(I know, Nigerians don't like to read, but if you really want something, you just have to gain knowledge of how to do it right) and then practice what you read. You will see results if you do. There are many materials on the internet that teach you the ABC's of getting bigger you just have to pick one and follow it through. If it does not work for you according to your lifestyle (work schedule, budgets,etc) then pick another one suitable for you and work towards it. I am more than happy to recommend to you the book i used by Anthony Ellis -The secrets to gaining muscle mass fast. It has all the info you need on nutrition and stuff even though you constantly need to check other materials from others and the internet and stuff and after a while I actually realized that the most these books can teach you are the basics and then most of your time its your own understanding of your own body's rules that you begin to design for yourself and follow. I am not a pro as I am only one year into being what i want to be and still learning and neither do i want to look or be like a muscle head-professional body builder but I know reasonably enough to answer one or two of your questions. My goal is simply to look better bigger(just never ever return to skinny!) and be stronger and fit. At first i didn't like the routine of eating and going to the gym but somewhere along the line, when you start seeing progress, I learned how to enjoy the routine and the gym. Now, I really like going to the gym just to see how stronger I am every time. I play other sports too.

Number one rule, YOU MUST BADLY WANT IT TO FEEL MOTIVATED AND DISCIPLINED ENOUGH TO GET BIGGER. If not, the routine will shatter you and you will just be wasting your time.

Finally, on a much lesser but related topic, I also wanted to throw this in as it may be something you too or anyone may encounter after a while of bodybuilding. Sometimes, I look in the mirror and i still feel I am small (skinny) even at 5'9-87kg. I am told of course I am big but personally I do not feel I am there. I don't know how many of you encounter this problem and I would like to get a feedback from any other body builder like me out there.



Cheers!

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.

Omo_Alata: you don't need sit up to get 6 packs

When u hit d gym and have acquired large muscle mass u need diff abdominal sit up, without that ur tommy is not gonna have d right cut that's a fact no amount of food u eat will give u that cut.that's why there are diff programms for diff part of the body.

If u don't do abdominal sit ups regulary and think eating normal is going to give u 6pacs, then u are in for a long ride.

Getting that desired body shape is not easy for it takes determination n continuity.Worked hard to get there and not stopping anytime soon.its fittness all the way.

yusufogrin: i heard of a protien stuff named cratine.........but i dont know how much it cost..........my main problem is to get a flat belly........cuz weneva i finish eating..my belly will look like that of jide kosoko....any training on that?

U don't need cratine if u working for abbs. Just need abdominal sit ups. Cratine only gives strength to workout for hours.

Been working out for 6years now without supplements, and have gotten enough muscles mass.

I don't play with my anime cartoons,love watching them so much. Also luv watching vampires n werewolves movies a lot.

I was always on the list for being the smallest in class way back then n always picked on then.

My biceps,triceps,chest,abbs n lips. It Pays to workout. Love my muscular shape.

@ajangbadi Okokomiko no light for 2wks n bill is 5k. Where I take dey enjoy the light. Abeg make I hear word.

Joeyvolution@gmail.com BB 9850

Roaming my a**zz. Na today, useless people. A friend of mine came out of his house to buy something across the road opposite his house and he was picked up by the police who accused him of roaming the street, he told them where he was living and he just came out to buy something that is why he had only his boxer short on but those useless police would not listen carried him in their van from Okoko to barracks told him to bring 5k, when he said he had no money with him they kicked him out of the van n left him there. It was only God that brought him home cus he had to walk from barracks to okoko around 12am.
U think if that guy had money he would have ended in jail or my friend would have risked his life to walk all d way home.God help us in this country

Six pacz all d way. Don't play with my exercise

Rest in Peace Mrs Margaret Owotor Oboh for since you left us on March 23 2012 its not been easy. the pain of your departure knows no bound.we miss you so much.

His weirdness n creativity is making him more popular and making lots of money

Ayamatanga n wiliwili

FlirtyKaren: more pics

Worwor khamo. Choi these two no just try for d gorimakpa without makeup(2nd pix)

What is wrong with Fashola sef. This one na another suffer him dey add to commuters.This country is getting more F**ked up by d day.

A scapegoat has been found by d police and now na him wan carry all d wahala

Is Mr Universe not a bodybuilding competition? abi na which one Arnold win 5x.which muscles these other guys wan go flex for there except d 1st . Abi na flexing abuna dem dey go for

Nna this na heavy POTTY

[quote author=ItsModella][font=Lucida Sans Unicode][color=#006600]LOOOOOOOL!!!!

Mr Delta: https://fbcdn-sphotos-b-a.akamaihd.net/hphotos-ak-frc1/391106_567939559905339_1437873058_n.jpg
I laff sotey water dey comot for my eyes..so this is what Delta state can produce,choi this na falling hand.

Isjaymoh: Somebody should help. Is it possible for someone to use his/her GBAM bonus MB on Iphone Or BB

Yes it is possible. Using it on my BB 9850.
APN - glosecure
Username - gprs
Psswd- gprs

franchizy: I tink the Governor is misunderstand by peoples because if u came to Akwa Ibom u will saw a lot of transform he has do in the state.
Ride on my Governor, haters go hugs transform

Yaba left English

Choi see meat. Abeg OP I don go buy palmwine, tell your friend say one guy for NL dey wait for him share.

la furia: , while in game of throne, Ser Jorah Mormon said : even the bravest of men fear death.

The men in GOT are Sissies.

More money for d ogas at d top to loot.

Naija I hail...