2007-04-01 07:46 Egor Hey Simon 2007-04-01 07:46 Egor You busy? 2007-04-01 07:47 zcorpan hey 2007-04-01 07:47 zcorpan naw 2007-04-01 07:47 Egor hey, are you still working out? 2007-04-01 07:47 zcorpan yeah 2007-04-01 07:47 Egor has it been working for you? 2007-04-01 07:48 zcorpan to work out? 2007-04-01 07:48 zcorpan what do you mean with working? 2007-04-01 07:48 Egor well yeah, you are on a diet too right 2007-04-01 07:48 Egor I mean, have you noticed changes? 2007-04-01 07:48 zcorpan oh sure 2007-04-01 07:48 Egor you are trying to gain weight, right? 2007-04-01 07:48 zcorpan yeah 2007-04-01 07:48 Egor That is what I need to do. 2007-04-01 07:49 zcorpan although the last few weeks haven't been so good 2007-04-01 07:49 Egor Not a lot, maybe 10kgs 2007-04-01 07:49 Egor how do you keep track of what you eat? 2007-04-01 07:49 zcorpan i don't :| 2007-04-01 07:49 Egor ahh 2007-04-01 07:49 Egor I'm just reading http://www.gain-weight-muscle-fast.com/diet-to-gain-weight.html 2007-04-01 07:50 zcorpan my most successful period was about a year ago 2007-04-01 07:50 Egor right 2007-04-01 07:51 zcorpan then i ate everything i could see, anything, at least 6 times a day 2007-04-01 07:51 Egor and excersize? 2007-04-01 07:51 Egor how much excersize? 2007-04-01 07:51 zcorpan yes 2007-04-01 07:51 zcorpan three times a week 2007-04-01 07:51 Egor and what sort 2007-04-01 07:51 Egor ah 2007-04-01 07:51 Egor gym? 2007-04-01 07:51 zcorpan yes 2007-04-01 07:51 zcorpan http://simon.html5.org/temp/program 2007-04-01 07:52 zcorpan in swedish :| 2007-04-01 07:52 Egor fattning? lol 2007-04-01 07:52 zcorpan lol 2007-04-01 07:52 zcorpan grip 2007-04-01 07:52 Egor lol 2007-04-01 07:53 zcorpan rygg = back 2007-04-01 07:53 Egor aha 2007-04-01 07:53 zcorpan ben = legs 2007-04-01 07:53 zcorpan bröst = chest 2007-04-01 07:53 zcorpan styrka = power 2007-04-01 07:53 Egor Bänkpress 2007-04-01 07:53 Egor bench press? 2007-04-01 07:54 zcorpan yes 2007-04-01 07:54 Egor Startvikt: 77 kg 2007-04-01 07:54 Egor what's this, the starting weight? 2007-04-01 07:54 zcorpan yes 2007-04-01 07:54 Egor ah yeah 2007-04-01 07:54 zcorpan that's where i'm at today again :| 2007-04-01 07:55 Egor good or bad? 2007-04-01 07:55 zcorpan i've lost weight the past weeks 2007-04-01 07:55 Egor ah yeah 2007-04-01 07:55 Egor why is that? just not eating as well? 2007-04-01 07:55 zcorpan think so 2007-04-01 07:55 zcorpan and i haven't been working out all the time 2007-04-01 07:56 zcorpan and i've been ill 2007-04-01 07:56 Egor cool 2007-04-01 07:56 Egor I would like to get to 70-72 maybe 2007-04-01 07:56 Egor I'm a small guy 2007-04-01 07:56 zcorpan really 2007-04-01 07:56 Egor yes 2007-04-01 07:57 Egor short'ish 2007-04-01 07:57 zcorpan how tall are you? 2007-04-01 07:57 Egor I haven't measured myself lately 2007-04-01 07:58 Egor my guess is 165 +- 2007-04-01 07:58 zcorpan ok 2007-04-01 07:58 zcorpan i'm 183 or some such 2007-04-01 07:58 Egor ah wow 2007-04-01 07:58 zcorpan depends on which leg i'm standing :P 2007-04-01 07:58 Egor :| 2007-04-01 07:59 zcorpan i'm 1-2 cm taller on the right leg compared to on the left 2007-04-01 07:59 Egor ah yeah 2007-04-01 08:00 Egor heey 2007-04-01 08:00 Egor what sort of food would you recommend? 2007-04-01 08:00 zcorpan chicken fillet 2007-04-01 08:01 zcorpan 2 a day 2007-04-01 08:01 Egor k I'm writing this down 2007-04-01 08:01 zcorpan then eggs 2007-04-01 08:01 zcorpan lots 2007-04-01 08:01 Egor 6? 2007-04-01 08:01 zcorpan only the white stuff 2007-04-01 08:01 Egor ok 2007-04-01 08:01 zcorpan 6 is fine, 10 is fine too 2007-04-01 08:01 Egor hehe 2007-04-01 08:01 zcorpan i ate 10 eggs a day for a while 2007-04-01 08:02 zcorpan don't anymore 2007-04-01 08:02 Egor :P 2007-04-01 08:02 Egor they are cheap, so that's cool 2007-04-01 08:02 zcorpan yeah 2007-04-01 08:02 zcorpan bah i have to figure out what things are called in english 2007-04-01 08:03 Egor like what? 2007-04-01 08:03 zcorpan tuna 2007-04-01 08:03 zcorpan is good too 2007-04-01 08:03 zcorpan and meat 2007-04-01 08:03 Egor tuna ok 2007-04-01 08:04 zcorpan cottage cheese 2007-04-01 08:05 Egor yummy 2007-04-01 08:05 Egor milk? 2007-04-01 08:06 zcorpan dunno 2007-04-01 08:06 Egor how about foods I should avoid 2007-04-01 08:06 zcorpan water 2007-04-01 08:06 zcorpan drink 1-2 liters water a day 2007-04-01 08:07 zcorpan things with fast carbohydrate, except directly after the gym 2007-04-01 08:07 zcorpan then it's good 2007-04-01 08:07 zcorpan otherwise not 2007-04-01 08:07 zcorpan or so i've heard 2007-04-01 08:07 Egor excellent 2007-04-01 08:08 zcorpan like potatoes and candy 2007-04-01 08:08 Egor aha 2007-04-01 08:08 zcorpan you can eat potatoes but not so much 2007-04-01 08:08 Egor rice? 2007-04-01 08:08 zcorpan eat 1 potato for 2 chicken fillets 2007-04-01 08:08 Egor same thing eh 2007-04-01 08:09 zcorpan hmm 2007-04-01 08:09 zcorpan not sure about rice 2007-04-01 08:09 zcorpan but don't think you have to avoid it really 2007-04-01 08:09 zcorpan as a start, don't avoid anything :) 2007-04-01 08:09 zcorpan eat everything you see 2007-04-01 08:11 zcorpan avocado is good before the gym 2007-04-01 08:12 zcorpan 1-2h before 2007-04-01 08:12 zcorpan don't eat anything directly before 2007-04-01 08:12 zcorpan or during 2007-04-01 08:12 zcorpan do eat directly after 2007-04-01 08:12 Egor right 2007-04-01 08:12 Egor and checking weight 2007-04-01 08:12 Egor how often 2007-04-01 08:13 zcorpan doesn't matter 2007-04-01 08:13 Egor I should probably go and take it now though, before I start :P 2007-04-01 08:13 Egor okay thanks man, you've been of great help 2007-04-01 08:13 zcorpan i was told to not check my weight until three weeks 2007-04-01 08:14 zcorpan it's important when you work out to be effective 2007-04-01 08:15 zcorpan 30s breaks 2007-04-01 08:15 zcorpan but while you're working out, do it slowly 2007-04-01 08:15 zcorpan drink water and remember to breathe 2007-04-01 08:16 zcorpan for each exercise, try to do 20 reps over 3 sets 2007-04-01 08:16 zcorpan where each set you do as many as you can 2007-04-01 08:16 zcorpan like 10+6+4 2007-04-01 08:17 zcorpan then cut half the weight (or more) and do static for 30s (no break in between) 2007-04-01 08:18 zcorpan then stretch 60s 2007-04-01 08:18 zcorpan then take a few minutes break before the next exercise 2007-04-01 08:19 Egor right 2007-04-01 08:19 zcorpan it's very important that you do the exercises correctly 2007-04-01 08:19 zcorpan so ask for instructions 2007-04-01 08:20 Egor Yeah I might have to get a trainer 2007-04-01 08:20 Egor to begin with anyway 2007-04-01 08:20 zcorpan if you work out with a friend, check eachother that it's done right 2007-04-01 08:20 Egor k 2007-04-01 08:21 zcorpan otherwise you will cheat without knowing it 2007-04-01 08:21 zcorpan and that's a waste 2007-04-01 08:22 Egor ypu 2007-04-01 08:23 zcorpan also be strict about how often you work out... if you start to slack for a week now and then then it's also a waste 2007-04-01 08:23 zcorpan like i'm doing right now 2007-04-01 08:23 zcorpan :P 2007-04-01 08:23 Egor :P 2007-04-01 08:25 zcorpan i've lost 7 kg the past three months 2007-04-01 08:25 Egor woah 2007-04-01 08:26 zcorpan so i should start again to practice what i'm preaching :) 2007-04-01 08:26 Egor :P 2007-04-01 08:27 zcorpan at a start it will be hard to eat 6-7 times a day 2007-04-01 08:27 zcorpan but do it anyway, even though you're not the least hungry 2007-04-01 08:27 Egor k 2007-04-01 08:28 zcorpan and if you stop working out after a few months, you have to stop eating so much too 2007-04-01 08:28 zcorpan otherwise you'll be fat 2007-04-01 08:28 zcorpan but i'm sure that won't be a problem for you 2007-04-01 08:29 zcorpan it's more strenuous to eat than to work out ;) 2007-04-01 08:29 Egor hahahaha 2007-04-01 08:30 zcorpan i think it is anyway :) 2007-04-01 08:35 zcorpan oh and avoid alcohol 2007-04-01 08:35 Egor :( 2007-04-01 08:36 zcorpan yeah 2007-04-01 08:38 zcorpan you should work out no more than 45 minutes 2007-04-01 08:38 Egor at a time? 2007-04-01 08:38 zcorpan if it takes longer then you're taking too long breaks 2007-04-01 08:38 zcorpan yeah 2007-04-01 08:38 Egor k 2007-04-01 08:39 zcorpan but you should do warmup for each exercise 2007-04-01 08:40 zcorpan very light, many and not too fast 2007-04-01 08:41 zcorpan might be a good idea to note how many and how much you do for each exercise 2007-04-01 08:41 zcorpan so you can do more each time 2007-04-01 08:42 zcorpan and get the right weight directly so it doesn't take so much time thinking 2007-04-01 08:44 zcorpan but obviously the first week or so you shouldn't give 100% 2007-04-01 08:46 zcorpan and don't buy any funny shit people want to sell you 2007-04-01 08:46 zcorpan as a start you don't need any of that 2007-04-01 08:47 zcorpan after a while you *might* want to buy creatine and/or protein 2007-04-01 08:47 zcorpan don't buy anything else 2007-04-01 08:52 Egor right 2007-04-01 08:52 Egor thank you 2007-04-01 08:52 zcorpan welcome 2007-04-01 08:53 zcorpan also, allow youself to sleep enough 2007-04-01 08:53 zcorpan that's when you build muscles [...] 2007-05-03 16:45 Egor 9kg's si! 2007-05-03 16:46 Egor it's been exactly a month today 2007-05-03 16:46 zcorpan nice! 2007-05-03 16:46 Egor not bad at all eh 2007-05-03 16:46 zcorpan no it's great 2007-05-03 16:46 Egor and the best thing is I'm used to the higher food intake now 2007-05-03 16:46 Egor (I've been upping slightly of couse) 2007-05-03 16:46 zcorpan how often do you eat? 2007-05-03 16:47 Egor The aim is usually 6 meals 2007-05-03 16:47 Egor proper meals 2007-05-03 16:47 Egor with little snacking in between 2007-05-03 16:47 zcorpan that's great 2007-05-03 16:47 Egor but if it's not possible, I've been grabbing some premixed protein shakes 2007-05-03 16:47 Egor and some carb water 2007-05-03 16:48 zcorpan ok 2007-05-03 16:48 Egor yeah it seems consistency is really the key here 2007-05-03 16:49 zcorpan yep 2007-05-03 16:49 Egor and right now, there's no fucking way I'm slackingoff :P 2007-05-03 16:49 zcorpan (y) 2007-05-03 16:50 Egor I'm eating sardines right now :P 2007-05-03 16:50 Egor 17 grams in a reasonably little can 2007-05-03 16:51 zcorpan ok