want to get ripped

[KaGantua]

ok

im 5'9, male
cant seem to put on weight, but ive been eating healthy for the past two years (2 portions of fruit a day, cut out most cola, only eat dark chocolate ocassionally, no fatty fried foods, lots of pastas, veg, white meat, fish, protein etc)

also started having 2 protein shakes a day, seem to eat less that way

whats a good plan for getting cut?
ive never been a big gym aficiando, but thats changing now

dont want to look like arnie, and not interested in roids

what can you guys recommend? please thx

[Itchy]

Gym, use free weights and bars don't use machines as they do half the work for you and neglect minor control muscles reducing your usable strength. On the bench press machine I can easily go over 70 kilos, but with a bar I generally can manage 45.

Select a weight which is challenging where you can JUST about do your 4 sets of 10, if you can do it easily add more weight. If you can't reduce it.

Ask others about technique, for example bicep curls a lot of beginners will cheat by swinging.

Work outs are a very personal thing, I focus on my triceps, lats and triceps as when I had huge delts and biceps I found it affected my fighting style which depends on position, technique and balance rather than brute strength.
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Spain 2008France 2007Big one 2009 We all die. The goal isn't to live forever, the goal is to create something that will. In the end, your life will flash before your eyes. Make sure it is worth watching.

[marsden1967]

I'm watching the Commonwealth games at the mo. ALL the male swimmers have fantastic bodies. Not too big but have good muscle definition. I would say start swimming regularly.
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Ooooh Matron!
current bike(s) YBR 125, ER6 N

[el_oso]

stronglifts 5x5 program. It will not get you ripped, but it will get you very strong and will identify any weaknesses you have.

When you start plateauing out on the stronglifts which (which shouldn't take that long 3months I'd say) then concentrate on more reps. It's the amount of time your muscles are under tension which gives them definition. By doing the stronglifts you are able to put a lot more tension on the muscles because you are stronger.
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Duke 390
Previous: '05 XR125L | '96 XJ600S Diversion |'05 Suzuki GSXR1000 | '05 Honda CBR125-R | '97 YZF 600R Thundercat | '11 Honda CBR250
Car: Jeep Wrangler 4.0L

[angryjonny]

[Chalky.]

[KaGantua]

[Rogue_Shadow]

[bikertomm]

I'm in a similar position to the OP.

Following with interest.

I do enjoy swimming, but most likely resemble a drowning fly to everyone else.

Surely they hit the gym aswell as swim loads though, very good for toning you up not sure about making you bigger.
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07' Honda Hornet now full powaah! My guide on performing an oil change!

[G]

[sensi5446]

+1 to Gs post, he knows what he's talking about

[Eddie Hitler]

[lihp]

Want to get ripped? Reduce body fat percentage.

One method is to bulk up slowly on a heavy weight training programme, then cut back slowly to reduce fat, and repeat for a long time.

It's not something that will happen in a few weeks.

[Eddie Hitler]

[dydey90]

All these people struggling to put on weight can have a bit of mine. Just get a desk job and you'll put it on no trouble!

I've managed to stop gaining by reducing what I eat to around 1800 calories a day.
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This post is probably not serious and shouldn't be taken literally.
Past: CBR125,ER6f NINJA 650, ZZR600 Current: VFR750

[Chalky.]

[lihp]

[notbike]

Haven't read other advices here but this is what I used to do before exams at uni (using those as an excuse for why I'm a lazy git now XD)

Caloric deficit for cutting, caloric surplus for weight gain.

Balanced diet fruits, veg, nuts, beans, vary it, raises testosterone.

Stable steady excess protein (lots of boiled chicken, yes it gets very boring)

Cycle your Carbs (get into a weekly pattern for example 3 low carb days followed by a high carb day, rest low carb days, end of week high carb day, repeat) this'll help lose excess fat rapidly when combined with:

High intensity daily Cardio but short intervals like 30 minutes or so - Lift daily (Rotate muscle groups, allow couple days rest) what worked for me was calisthenics type workouts (Check out Barstarzz for an idea, obviously I'm nowhere near these guys in strength or ability but they're great motivation!)

I used to go to parks like primrose hill and do bodyweight exercises daily, they have dip bars and pull up bars and all that. It was nice to be out in the open so often. I used to go every day for like 2 weeks then I'd take a few days off completely from total fatigue, then repeat. It gives great results tbh aside from the constant sore muscles xD

Buuuut I've been a massively lazy git for the last 4 months. I need to jump back on it real bad but I'm finding motivation hard.

Also a hobby sport ontop will make you more lean without you even realizing it, I used to do mountain biking & cycling on top for enjoyment which gave nice results.

Don't expect to get ripped quick, it takes months to see results, and dont expect to get strong quick either, it also takes months. See it as a lifestyle change, and in a few years you'll have an impressive physique.

Edit: Dont invest money in supplement gimmicks either, extra protein doesnt hurt and creatine is okay (with plenty of water). But instead just invest faith in yourself, not products. If you're looking at shakes to get strong you're missing the point, there is no get ripped quick scheme and it takes dedication and a lot of hard work (unless you're a superior genetics nob who can eat anything and not lift and maintain a superior physique)

[Chalky.]

[JonB]

Why are you taking a protein shake when you aren't even working out?

Your body can only process a set amount of protein a day and you probably get enough for your general diet.
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Be careful whose advice you buy, but, be patient with those who supply it. Advice is a form of nostalgia, dispensing it is a way of fishing the past from the disposal, wiping it off, painting over the ugly parts and recycling it for more than it?s worth.

[Tarmacsurfer]

[lihp]

[Robby]

Other people will probably give good advice. Simple bit from me:

Lift weights. Have a break from lifting of at least a week every 2 months or so.

If you build muscle, it'll stay with you and come back later in life. I used to lift weights, haven't bothered for a few years. A couple of weeks ago I did a 10 minute session, next day I was considerably larger.

[lihp]

In your bulking up phase you want to be adding 0.5lbs or so per week, so at a slow rate, with plenty of protein surplus and regular heavy weight program.

[Benjums]

When I was hitting the gym hard in my younger days I was always told to bulk up its high weights, low reps. To cut was low weights high reps. And to adjust what your eating to what you want to achieve.
Just please when you first start use low weights until you get the technique sorted (there was nothing funnier than watching the roid heads in the gym just swinging the weights and not doing anything)

Another way is to look at the high intensity workout dvd like insanity or other things like that, don't think you will look like them after 8 weeks if your really over weight though (I am overweight but I started the insanity workout and lost two stone in the first 5 weeks, then done my knee in put an end to that for a while and put weight back on)

Everyone will offer different advice on here and in rl as well because what works for one may not work for another, in time if your going to the gym you will put together your own workout, dropping some routines and adding others in that work for you. There is no magical pill or anything, it's down to time and pure hard work.