<p>Im going to Perdido Key beach in Florida about 5 weeks. My question is: im not the average american guy, im typically someone from Holland, so having not too much muscles:p, but im going to the gym from time to time. Do you think if I go to the gym 4 times a week for the next couples of (5) weeks, I will get obvious results?</p>
<p>thanks</p>
<p>Well are you skinny? I'd say that if you eat right you might see a small amount of results in 5 weeks.</p>
<p>if u stick to your plan you should have results. make sure you eat plenty and not alota junk food.</p>
<p>im skinny for american standards:p...yes....so you say I need fat to make muscles?...but thab i could eata lot of junkfood first,,,and than that fat will transform into muscles?</p>
<p>No. You have to eat a lot of lean protiens and stuff thats healthy. stuff like chicken is good for protien. Workout and when riptide says eat enough he means eat enough good food so your muscles have fuel to grow.</p>
<p>Fat does not "transform" into muscle.</p>
<p>However, muscle does transform into fat :p</p>
<p>No it doesn't.</p>
<p>You definitely won't get amazingly buff, but weight training increases your strength very quickly.</p>
<p>Doesn't matter, girls will love your Dutch accent. Screw the muscles, play off the whole Netherlands thing.</p>
<p>wow. if you guys don't go to the gym daily.. what do you do?</p>
<p>change your diet. take your body weight and multiply it by 16 and 18...your calories for the day need to be in between those numbers to build muscle fast. 40% of those calories should be from protein, 40% from carbs and 20% from fats...and easy way to do this: 1g protein=4cals; 1g carb=4cals; 1g fat=9cals</p>
<p>You have to hit the gym about five days a week...one body part a week...larger muscles like legs and chest earlier in the week. only about 3-4 sets 4-6 reps...the weight should be heavy enough so you cant do more than 6 reps, but light enough to do atleast 4. be consistent. this is totally possible, bodybuilders always notice their fastest gains when they first start lifting</p>
<p>Hypertrophy has been proven to occur more in the 8-10 rep range/3-4 sets. Strength and muscle density is the 4-6 range, but I am pretty sure he just wants his muscles to look pretty and isn't searching for the muddled powerlifter physique. According to current knowledge on the topic, your muscle fibers will repair/grow to a state of lower density, and so visibly will be larger, with the 8-10 range. He'll have guns but they won't be loaded, so to speak.</p>
<p>Also, as a beginner it might be better to exercise with compound lifts that stimulate a wide range of muscles but that center around the core ones. For example: deadlifts and stiff-legged deadlifts, squats, rows, bench press, pull-ups etc.
You don't want to focus too much on honing individual muscles until you have some actual bulk to your body (which compounds will do the fastest)</p>
<p>EAT A LOT! Thats the key! (But good food though dont eat garbage.) In addition to going to the gym though. People above gave good tips for that one.</p>
<p>thanks everyone, I will go to the gym 5 times a week for the next 4/5 weeks and eat a lot of good food. Is it necessary to do a different part of your body every day, or can i do for example my shoulders 3 times a week (because thats my weakest part)
And about my dutch accent: I hope it is true:p</p>
<p>i'd say best stick to different parts each day... heres my routine:</p>
<p>Monday : Biceps +Abs
Tues: Chest
Wed: Legs+Abs
Thurs: Shoulders
Fri: Back+Abs
Sat: Tricep
Sunday: Free :)</p>
<p>this routine gives time for each muscle to recover appropriately.. because its usually not wise to train muscles such as chest and triceps or back and biceps on consecutive days.</p>
<p>thanks man!...do you really think this will get me results in 5weeks?If you have any other tips, let me know:D</p>
<p>Don't do strength-training/weights more than 3 times a week in total, no more than twice for upper body alone and that goes for lower body.</p>
<p>In five weeks, you'll probably get some definition if you follow the above suggestions- 8-10 reps and 3-4 sets of those. If you're NOT dying by the third set, then the weight is too light. If you feel like dying, that's your muscle burning fat :) Fat does convert somewhat to muscles but if you don't use your muscles, they just shrink. Rest the muscles you worked out for at least 48 hours before the next strength training workout- they need to recover.</p>
<p>The above suggestion for protein is a little too much- aim for 10-30% and more carbohydrates (especially if you're looking to do cardio).</p>
<p>Good luck!</p>
<p>Id suggest a five day split, similar to what freddygv has, except I do my biceps and triceps together...it also doesnt really hurt you if you work on abs every day for a little, maybe in between sets to keep your heart rate up. Larger muscles like legs and chest need approx 5-6 days to recover, smaller ones like the shoulders and biceps need 3-4 days...doing one muscle group a day should be fine...if you need a sample split or workouts just pm me or w/e</p>
<p>10-30% protein wont build muscles, and wont really help you with all those extra calories your taking in either...which you're gonna need to burn off in order to not store it. Protein is the most thermogenic macronutrient, increases resting metabolism, requires twice the energy to digest than carbs or fat, prevents muscle breakdown, and along with water...increases meal satiation...your gonna want the 40-45%</p>
<p>Your also going to need EFA's no matter what...and depending on your cardio...some BCAA's</p>
<p>Don't go to the Gym. RUN!!! I run about 60 miles/week and have hardly any body fat or muscle for that matter. What little I have shoes though because there's no fat to cover it up!</p>