Bunch of questions to ask

K

Kidkiyzer

0
I have a lot of questions to ask about weight training especially how to maintain your figure.

So here goes..

- To build muscle you need to use heavier weights? (Normally i use 9-10 kg on each arm for bicep curls, but havent notice any big changes)
- My weight is about 130- 140 pounds, everytime i look infront of a mirror i feel somewhat skinny. Is this alright for me to start building and toning my body?
- What sort of diet you need to build muscle? ( If needed )
- What sort of diet do i need to maintain my figure?

Thanks in advance.
 
1) If bicep curls are your only exercise, I think getting a good exercise selection is more critically important right now than progressive overload (ie increasing weight or reps or number of sets every time you train); but yes, to build muscle you have to increase the poundage that you're moving from session to session, week to week, month to month, year to year. An increase in muscle mass will facilitate an increase in the weight you can shift, which will in turn require that you do in fact increase the weight you move, or else you'll have no further reason to grow.

2) ...Yes? Why wouldn't it be?

3) More calories in than you put out during the day, preferably a fair amount of protein (rule of thumb: 1g protein/lb bodyweight/day). Eat lots of meat (all kinds included), eggs, fruit, nuts and vegetables; drink lots of milk.

4) Do exactly what you've been doing, eat exactly what you've been eating, and you will look exactly how you've been looking.
 
Are you actually looking to gain size? If so then eat more than you think you can and lift.

I would suggest learning more about weights before you start a serious bulk. If one of your foundational lifts are bicep curls, you need to do more research before you get hurt
 
I don't know exactly what you mean by the '5 a day meal.'

Should you have 5 meals a day? Give or take, yes. Should you have the same meal 5 times per day? You could, but you'll probably miss out on various nutrients throughout the day, and it'll get real boring, real quick.

The stock-standard meal plan I like to suggest (by the way, I'm not a dietician or nutritionist, and this all goes completly out the window as soon as any special dietary needs get put on the table) is 3 meals and 3 snacks per day.

Each meal would contain 1 serving of meat (or equivalent protein source) and 2 serves of vegetables. You may also include grains (eg rice, bread, pasta) to add some carbs and general calories to your meal.

Each snack would contain 1 serving of fruit, 1 serving of nuts, and 1+ serving of milk.

Between meals drink water, drink milk, and maybe drink fruit/vegetable juice.

If you stick to that general plan, you should be getting plenty of nutrients which will make you feel better, perform better in the gym and recover better from the gym because a healthy body works better than an unhealthy body. You should get your daily protein needs, too. Calories will depend on how you cook/prepare things, what you add (eg sauces, butter, oil), and exactly which foods you use in the first place. As I said before, you need more calories coming in than going out to gain weight. Exactly how many you'll need, I can't say. Most people around your size will start building muscle between 2,500-3,000kcal/day. Some need even more than that, some can make do with less, depending on too many variables for me to think about right now.
 
Thanks for the info Goldfish, appreciate your help :p

@Habib Bicep curls is just an example of one of my exercises, but thanks for the info too :p
 
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