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Found 8 results

  1. Hey everyone , Could any of you lovely people give me a hand with this im on week one of my journey . Problem- 1. Im 10 stone and 9lbs , 5 ft 4 2.Muscle atrophy in my legs quite severe its impacting walking and baring my weight .(quads ) 3.How much whey protein would I add to my daily intake of proteins to gain muscle. 4.How much protein should I generally include daily from all sources. 5.should I focus on weight loss at the same time or just muscle regeneration and strength first .(I have no idea) Im doing rowing machine and bike ,plus resistance bands and leg weights but ive been left waiting for dietary plan to help me rebuild muscle which is why I think im not making progress like i thought exercise would do ,but after reading up im guessing my protein intake is not adequate . I had a nasty tib and fibula break and got quite unwell so right leg is more effected ,arms are still in good shape. Thanks for any help guys . stay safe
  2. Guys, I lost 50kg a few years back and I hate how my body looks. It’s disgusting. I have to see it every day in the mirror and it makes me depressed. I feel like giving up. I feel like a total failure. Sometimes I just want to stay in bed all day because of my body. I don’t gym. I have never gym’d. But I am planning to start after lockdown. Please would someone advice me if: 1. I should continue dieting? 2. How many calories and protein I should be eating? 3, what can I do about my loose skin Thank you for helping me change my life around
  3. Looking for advice.

    Hi guys completely new to the scene, I've been on and off at the gym for years now but feeling more motivated and passionate about it this time around, I'm posting for a bit of advice, last time out I left the gym to gain some weight as I was sitting at a very low weight (i don't have the exact measurements of them) the issue I'm facing now as a complete newbie is I've put on weight to the point it's a full on beer belly now, I'm weighing in at 73.6kg at around 5'4. I started 3 weeks ago and my body fat percentage was around 38.8% if the scales I used were accurate! B.M.I was 27.1 and body fat mass was 28.3% last week I weighed on one of the fitquest machines and I'd dropped to 25% body fat B.M.I was 28 and muscle percentage was 43% and on Thursday I weighed again on the fitquest machines 20% body fat 35% muscle 28 B.M.I (please highlight if something isn't right as I've also lost muscle percentage) I'm watching my calorie intake with around 1920 calories a day on a 30 40 30 ratio 144g carbs 192g protein 64g fat (again please highlight if this isn't right) I'm not hitting exact targets of those carbs protein and fat. I'm currently doing a strength and hypertrophy weekly workout as follows Upper Strength Lower Strength rest Upper Hypertrophy Lower Hypertrophy rest rest. I'm just looking for some advice as to if I'm going along the right lines, and what I should be aiming for in terms of my weight for my height, my dieting (which is extremely difficult as I don't eat any vegetables at all) and my workouts. Any advice/help would be appreciated to put me in the right direction. Please be kind not to insult my weight in the picture. It's difficult enough trying to lose the belly now.
  4. Building muscle losing fat!!

    Hi, I posted on another website called ‘bodybuilding’ and people on there didn’t believe my situation. I am 18 currently. When I was 12-16 I was 7 stone (98lbs) and couldn’t shift from there, all I did was cardio including swimming, ice skating etc. I ate normally, I wasn’t underweight due to restriction I just didn’t eat until I was really full. I got used to how I ate. Cause I exercised every weekday for fun I needed to eat more calories to sustain which I didn’t have. I felt like I ate a lot too but I love fruit and veg I always have, I rarely ate junk food so it was hard to ever be in a caloric surplus. When I was 17 I stopped all of my hobbies and ate lots everyday, I suddenly went from 98lbs to 115lbs. I felt awful at 115lbs, because I didn’t exercise it was all fat near enough. over time I began to return to a normal diet and I’m now at 109.5lbs. And I believe I’m naturally always going to be on the smaller side seen as my highest weight has never been over 115lbs. Now, I’m skinny fat. I have a body fat percentage of 25.3% . The people on the other forums thought I had issues looking at myself, that I was really skinny and couldn’t see it, but if I thought that I wouldn’t of posted there in the first place. The measurements are all the correct, the percentage is correct, I watched videos on how to make the measurements. ive got a gym membership and I’ve been trying to do weights but light ones as I am so weak. But I’m not sure what to do about calories. I’ve been trying to eat 1500 cals daily to get rid of the fat, then increase my intake to build muscle. It’s difficult because I’m worried about becoming bulky in the end as that’s not what I want. What should I do to get rid of the fat and gain muscle, I’m also a UK 8 and US 4. I can’t buy protein powder by the way, I’m going to university next year but seen as I’m living at home my parents always want to know what I’m doing why etc and they may start thinking it’s an obsession. They are nosy. the nutrition side of things is the hardest part for me, how much to eat, the best way to build muscle. Even at my weight I have bingo wings that jiggle when I shake my arms. And I struggle to button up jeans as my waist is a size 10 and my hips are a size 6. I would love some advice!!
  5. Hi there New to the forum and got some pretty solid advice on a thread i tagged on earlier so thought I'd see if I could get any help I've been training for 4 months now my body was a mess with an awful diet and used to get out of breath going up stairs I've recently taken on a full body routine which involves major compound lifts after spending 2 months doing random stuff Bench Press: 3 sets, 10 reps Chin Ups or Pull Downs: 3 sets, 10 reps Military Press: 3 sets, 10 reps Barbell Curls: 3 sets, 10 reps Squats: 3 sets, 10 reps Standing Calf Raises: 3 sets, 10 reps Wednesday Incline Press or Dips: 3 sets, 10 reps Barbell Row or Dumbbell Row: 3 sets, 10 reps Shrusg: 3 sets, 10 reps Single Arm Preacher Curl: 3 sets, 10 reps Leg Curl: 3 sets, 10 reps Abs: 1 set, 50 reps Friday Chin Ups or Pull Downs: 3 sets, 10 reps Military Press: 3 sets, 10 reps Incline Dumbbell Curls: 3 sets, 10 reps Front Squats: 3 sets, 10 reps Stiff Legged Deadlift: 3 sets, 10 reps I train 3 times a week for 45 minutes and do 20 mins of cardio on my rest day mainly bike work I'm 90kg 6ft 4 skinny but have a podgy belly currently taking on 2800 calories. Mainly home cooked stuff with oats, greek yoghurt, eggs,whole milk chicken and veg being the bulk of it giving 300g carbs 70g fats and 200g protein according to the tracker I have My goal is to gain muscle and lose this podgyness around my midriff but also be able to run around after my kids without nearly dieing I can feel a massive difference in strength and see a difference when I tense or lift things but other than my clothes being tighter not really seeing much improvement in the mirror I'm about £400 and hour upon hour of family time missed into it just really need to know if I'm doing the right things or I'm just an idiot and should give up now Any assistance or changes would be greatly appreciated Thanks
  6. Hi all, As the title says, I could really use some help as regards my diet. I'm relatively new to this and I understand as a late starter I've got a lot to learn. My whole life I've been overweight! 18 months ago I hit a low as my weight peaked at 18 and a half stone!! I'm 5'10" and realised I needed to do something quickly so started on the keto diet. Managed to get down to 13 and a half but over the last few months its crept back up to just over 15 stone. For the last month I've been going to Santino's Gym in Derby and love it! currently go 4 times a week and will be adding cardio to my routine this week. So I finally I get to the point, I still want to shed fat but build muscle at the same time, which I'm told is something that can't be done! how many calories should I be aiming at taking on board a day and what should they be made up of (protein, fat, carbs)? Sorry about the whole back story bit but thought it would help to know a bit about me. Thanks in advance for any help
  7. Hey ! Its my first time posting. I’m 48 female and been training for 3 years. Initial gain about 20 pounds in first 2 years. Increasing calories week on week and have hit 3300 calories. Now on 190g protein 380g carbs and 115fat. Have gained very little this year - around 2-3 pounds. I’m around 20% body fat and 135 pounds. I need to increase again but now not sure about macros. At 190 G protein is that now enough ? What should I increase ? Any tips ?
  8. Beginner

    Im a begginer looking to gain weight, I am around 5"6 and 60kg (female). I workout every day (weight and resistance training) but struggle with nutrition. I have been looking at meal replacements to increase calorie intake (like TPW total matrix, MP gainers and Dynamix Protein). I would appreciate any suggestions and advice on what I should be doing/where to start.. Thank you:)