Marcio Ribeiro

5 Responses

1. Ant Boogie

   2010 Feb 10 1

   Here you go, free of charge:

   at 103 lbs you should start off eating 1600 calories. 550 from protein/550 from carbs/500 from fats

   Lifting weights:

   3x a week

   1. Squats 2 x 10
   2. Bench Presses 2 x 10
   3. Bent-Over Rows 2 x 10
   4. Overhead Barbell Presses 2 x 10
   5. Stiff-Legged Deadlifts 2 x 10
   6. Barbell Curls 2 x 10
   7. Donkey Calf Raises 2 x 10
   8. Reverse Crunches 2 x 10

   Start light and add weight slowly over the first 6-8 weeks

   So after 2 weeks, change the 2 set to 4 sets.

   After 4 weeks, change the scheme to 4×8.

   Good luck!
   References :

2. Watching it all fall!!!!

   2010 Feb 10 2

   Muscle is about 15% more dense than fat(well the fat your talking about at least).

   So your right about gaining muscle to increase your weight.

   Now go to Walmart pick up a some Whey Protein powder and some chicken breasts.

   Don’t worry about the brand. Whey is still Whey so any brand will work. However I should mention that the cheaper it is usually the worst taste. Also mixing with a spoon is not that great so maybe a shaker bottle too.

   If you can go to a gym where you can have access to some weights that would be great. Othwerise you will have to use body weight type exercises.

   Basically hit up google and serach for "stronglifts 5×5" or "Ripptoes "5×5". Actually almost all 5×5 routines have been proven to work so it shouldnt’ mater just a decent 5×5 routine that you can do at least twice a week.

   Follow the directions as discribed and you should start to pack on muscle.

   If you don’t have a gym or access it’s harder. You need to do a google for "fully body routines" based on bodyweight exercises. Basically just make sure you hit each major muscle group and do them at least 3 times a week(with 48 hours rest between each muscle group).

   As for diet keep the protein high and water intake high. If you need energy get some carbs in your diet. Usually a surplus of 250-500 calories is what most body builders use. So increase your calories in protein/fats/carbs.

   Good luck and I hope I answered your question.
   References :

3. Viv

   2010 Feb 10 3

   try to have creatine with some weigh protein while doing exercise
   References :

4. Sherry B

   2010 Feb 10 4

   Eat more calories. Lift weights and do less cardio than the weights. If you want more muscle, then lift heavier weights and do no more than 10 reps. To figure out how much weight you should start out lifting, pick a poundage, like 20 pounds, for example. If you can do 10 arm curls at 20 pounds, it is too light. Go up to 30 pounds. If you can’t do 6, then it is too heavy. So go down to 25. If you can do 6 but can’t get to 10 or 12, that’s the weight you start out at. Do this for all of your body parts. And then keep a journal and as soon as you can get to 3 sets of 10 reps, add weight. Or, you can just hire a personal trainer and let them figure everything out for you.
   References :

5. Dale

   2010 Feb 10 5

   eat one gram of protein per body pound, make sure you do pushups to get in the shape the air force want, you can try whey protein for weightgain and workout your biceps and abs ,good luck
   References :