i need some help !!

hi every one this is my very first post on this forums ..

i'm trying to build muscles i look good enough for my self but when i use to compete when ever stand next to other gymnasts i look like a little mouse beside them i tried everything bodyweight, parbbel ,dumbbells, i fixed my diet i started taking protein shakes nothing my body never changed the reason y i'm on this forum not on a body building forum is that i want a body like a gymnast and umm i can do straddle planche for at least 10 sec so not bad i wanna do levers and manna so bad but i want a good body as well

sorry my post might be a pit confusing but i'm confused my self

any tips or ideas will be more than appreciated

workout with a rep scheme for bulk. 8-12 or 12-20. or do both strength rep schemes and do some work in the 8-12 or 12-20 range.

gotta eat more to get bigger though

man thanx for the advice

but i only posted this because i'm really desperate and i tryed everything all kind of workouts but wts really bothering me is that i workout really hard and when i stand next to my lazzy ass friends we look the same

How old are you right now? Some people simply find it difficult to grow when they are younger, and this is largely because they drastically underestimate how many calories they need. Sometimes they just don't have access to the food they need at the time...

Joshua Naterman said:

How old are you right now? Some people simply find it difficult to grow when they are younger, and this is largely because they drastically underestimate how many calories they need. Sometimes they just don't have access to the food they need at the time...

i'm 20 years old i weight 65kg i eat like a pig !!

kovacs said:

Joshua Naterman said:

How old are you right now? Some people simply find it difficult to grow when they are younger, and this is largely because they drastically underestimate how many calories they need. Sometimes they just don't have access to the food they need at the time...

i'm 20 years old i weight 65kg i eat like a pig !!

I know you may think that you do, but gaining weight (be it muscle or fat) all eventually comes down to calories in vs calories out. Simply put, if you aren't gaining weight/muscle like you want to be, then the only exercise routine that is going to give you the results that you want is a high volume of fork curls (preferably with some calorie dense food on that fork). There is just no other way around it; I know because I've been where you are now.

Some people also have different natural metabolic rates than others. You sound like someone who has a naturally fast metabolic rate, so you're going to have to eat more food to gain weight than someone who has a naturally slower rate. It can be a pain in the neck (and jaw) I know, but that is the hand you were dealt. The positive side of it is that you won't have to be as strict with your food choices as other people might.

Here are some simple tips which should help:

1) eat 6-7 meals a day (eat every 2-3 hours)- your stomach has a limited capacity for holding food, so trying to just stuff yourself at 3 sittings is not going to be a great strategy for eating lots of total calories. Much "easier" to eat a lot of smaller (though not necessarily small) meals throughout the day.

2) count/track your calories- at least at first you need to know for certain how many calories you are eating; it's the only reliable way to figure out how much you need to eat to gain weight. That means keeping a food log and writing down everything you eat as well as weighing your food (if not eating prepackaged or fast food, which can be calculated by reading the nutrition label or finding online) for AT LEAST 2 weeks (longer would be even better). If you still haven't gained weight at the end of the two weeks you'll have objective evidence of how much food you actually ate and can figure out how to increase that number.

3) try to eat protein at every meal, get the majority of your carbohydrates from "complete carb" sources (whole grains, fruits, and vegetables), and get some healthy fat (healthy oils like olive, saw flower, flax, and fish, nuts, coconut milk, etc...). This is mostly for general nutritional health. Your body will function best if you fuel it with nutrient rich foods than with empty calories.

Honestly, it's possible to get a lot more complicated than these guidelines, but this should get you headed in the right direction.

kovacs said:

i'm 20 years old i weight 65kg i eat like a pig !!

A few weeks ago I was on vacation. I ate with a couple of my friends at the apartment until the pans were empty and I would describe myself as full. Then a few minutes later, another few friends went out for dinner. I went with them and was the only one to clear the plate, despite serving sizes being identical and quite large. That is eating like a pig.

I weigh 77 kg at 1.83 m (6'0'') by the way.

Keegan said:

kovacs said:

Joshua Naterman said:

How old are you right now? Some people simply find it difficult to grow when they are younger, and this is largely because they drastically underestimate how many calories they need. Sometimes they just don't have access to the food they need at the time...

i'm 20 years old i weight 65kg i eat like a pig !!

I know you may think that you do, but gaining weight (be it muscle or fat) all eventually comes down to calories in vs calories out. Simply put, if you aren't gaining weight/muscle like you want to be, then the only exercise routine that is going to give you the results that you want is a high volume of fork curls (preferably with some calorie dense food on that fork). There is just no other way around it; I know because I've been where you are now.

Some people also have different natural metabolic rates than others. You sound like someone who has a naturally fast metabolic rate, so you're going to have to eat more food to gain weight than someone who has a naturally slower rate. It can be a pain in the neck (and jaw) I know, but that is the hand you were dealt. The positive side of it is that you won't have to be as strict with your food choices as other people might.

Here are some simple tips which should help:

1) eat 6-7 meals a day (eat every 2-3 hours)- your stomach has a limited capacity for holding food, so trying to just stuff yourself at 3 sittings is not going to be a great strategy for eating lots of total calories. Much "easier" to eat a lot of smaller (though not necessarily small) meals throughout the day.

2) count/track your calories- at least at first you need to know for certain how many calories you are eating; it's the only reliable way to figure out how much you need to eat to gain weight. That means keeping a food log and writing down everything you eat as well as weighing your food (if not eating prepackaged or fast food, which can be calculated by reading the nutrition label or finding online) for AT LEAST 2 weeks (longer would be even better). If you still haven't gained weight at the end of the two weeks you'll have objective evidence of how much food you actually ate and can figure out how to increase that number.

3) try to eat protein at every meal, get the majority of your carbohydrates from "complete carb" sources (whole grains, fruits, and vegetables), and get some healthy fat (healthy oils like olive, saw flower, flax, and fish, nuts, coconut milk, etc...). This is mostly for general nutritional health. Your body will function best if you fuel it with nutrient rich foods than with empty calories.

Honestly, it's possible to get a lot more complicated than these guidelines, but this should get you headed in the right direction.

That's a pretty good post, but there's more to it than just calories in vs out. It's when you take in those calories as well as each person's hormonal profile (which is, of course affected by chronic diet tendencies as well as baseline genetics).

If it was just calories in vs out then clinical obesity would be easy to fix permanently. It is not an easy fix, but that particular subject is a little off-topic and too long for me to address right now. I've talked about a lot of this in other threads, but anyways...

You've hit all the most important stuff. The only thing I will add is that you have to get the food when you are burning the energy.

Absolutely.

count your calories. Calculate your BMR, add X amount for whatever exercise you do and add another 500 calories. If you do it right, you'll put on a pound of week. You don't have to do +500, it's just a good starting point to help you understand your body.

I use the app myfitnesspal for a quick place to jot things down. It'll help you gauge calorie amounts and your protein/fat/carb intake.

kovacs said:

when ever stand next to other gymnasts i look like a little mouse beside them

Nothing wrong being small.

I think you're insecure about your size. There are tiny gymnasts everywhere. Look at Rebecca Tunney, she weighs only 35 kgs and 4'10 tall and she's comfortable in her own skin. I don't think it bothers her at all where most other female gymnasts are bigger and heavier than her. Tiny girl!

In my opinion it helps to be small. If you bulk up, naturally the muscles get big and you'll weigh more. And if you weigh more, your legs will have to work harder than usual to propel yourself up for the somersaults. The same goes for the shoulders when it comes to handsprings. To me, bulking up is bad for power to weight ratio. I reckon bulking is helpful in other sports like lacrosse, ice hockey, rugby, football, other full contact sports and bodybuilding than it is with gymnastics. If you did bulk up, my opinion is you might find your next pommel horse routine harder than before and handstand on the rings to be a pain in the neck than what it used to be.

Back in my football years I was similar-ish to you. Except I never cared that I was the smallest player on the team. I was 141 lbs (64 kgs) and 5 foot 7. I played for two football clubs altogether and there was nobody from either team that was smaller than me and whose weight close to or lighter than mine, nobody.

It doesn't help being small in football where I get my ass kicked all the time by a much bigger guy or numbers of them at the same time! You're likely to have high metabolism like myself so my body doesn't support bulking up, if I try it'll reject it, ha ha! That's half the reason why I quit football and took up gymnastics. Proud to be small and light!

It is always good to go with what you are built for

That's why I wrestle grizzlies. And eat everyone's leftovers.

Joshua Naterman said:

I wrestle grizzlies. And eat everyone's leftovers.

LOL... you and I have zero chances in a Jockey career!

Sailor Venus said:

In my opinion it helps to be small. If you bulk up, naturally the muscles get big and you'll weigh more.

If you do it right, they'll also get hell of a lot stronger. Increase in cross-sectional area is usually coupled with an increase in strength as well. It's about finding the balance point rather than trying to bulk up as much as possible or stay as small as possible.

sorry i didnt check this post for a while thought nobody will ever answer but thanx all it really helps i really appreciate it :oops:

2 more questions do i eat 6 like i'm full after each meal or im like half full ??

and on some other website i read that yuri van gelder weight 63kg only !! i mean is that even possible ??

Yuri is 1.61m tall.

kovacs said:

sorry i didnt check this post for a while thought nobody will ever answer but thanx all it really helps i really appreciate it :oops:

2 more questions do i eat 6 like i'm full after each meal or im like half full ??

and on some other website i read that yuri van gelder weight 63kg only !! i mean is that even possible ??

He has really small legs and is only 5 foot 3.5" tall. That's a big guy for such a short height.

Don't stuff yourself and don't run around hungry all the time!

If you are unsure about portions, start out by eating 1 fist-sized portion of carbs and one half to one fist of veggies, one palm (no fingers, thumbs, or wrists) sized portion of protein and add a little fat if it is all vegetarian. If the protein is real meat the fat is basically covered in the meal. Same with the veggies: It's a good idea to cook them with some butter. Not a bucket, but don't be afraid to use a good half tablespoon to a whole tablespoon of butter for that serving of veggies. It is absolutely a good idea to use organic, grassfed butter if you can afford it. If not, olive oil is probably a better fat to use for this purpose than cheapo butter if you are super duper health conscious. Personally, I mix them half and half. Tastes great, plenty healthy.

Anyhow, that's the approximate plan for the meals. You can absolutely make some alterations to that if you want to tweak it, that's just a simple approximation for you.

That should give you 20-30g of protein and 30-45g of carbs with maybe 10-15g of fat. A very reasonable starting point!

hey thanx every one that was really helpfull