Hey everyone, Let me start out by telling you about my-self, I'm 20 years old, 5'8" and one month ago I was 123 lbs. I also had Cancer. I just got done with a stem cell transplant in mid June (which is 5 out of 5 strongness chemo, plus I had chemo for the past 2 years). My body has been through hell and back. During all this chemo and being in the hospital all the time I lost basically ALL muscle. I am now recovering and looking to build back my muscle. I have been doing push ups, some sit ups, and doing some 8 lbs weights for the past 3 weeks. I recently noticed that the 8 lbs weight seem way to easy now, so I think i'm getting stronger and I think I have even gained about 5 lbs in the past 3 weeks so thats good. A few days ago I went up to using 10 weights now. I am mainly trying to gain arm muscle and abs. I also have been drinking a protein drink called spiru-tein everyday.

My goals are to gain arm strength and work my abs, anyone know any more exercises I can do at my house? I'm a poor college student so going to a gym or anything like that is out of the question. Also, I think I want something more effective than spiru-tein, whats another good protein drink? Thanks for any help!

Hi Nice to have you onboard. There will be many knowledgeable members who will respond to your question. However let me chip in by pointing you to this site. http://www.exrx.net/Lists/Directory.html There are many routines on this site that can be done with weights. For example for triceps look at this
http://www.exrx.net/WeightExercises/...ingTriExt.html.
I am sure you are already doing biceps. Pull-ups will also train them along with the back.

As far as protein shakes is considered I use Optimum 100% whey which I feel to be quite effective. However considering the fact that you are/were on strong medication you might want to switch protein and other supplements very very carefully.

Considering you were 5'8", 123 lbs a month ago (+5 now) maybe you should concentrate or focus on diet first until you gain a significant amount of weight back. The simple home exercises sound good and its a start but you'll need some mass before you can start rebuilding strength on a higher level.

Shakes are good supplements but your regular diet should be examined first. You should try to get as much protein as you can through food (which isn't very easy for me). Shakes and supplements are helpful "extras" but not the main course so to speak.

Of course, seeing as how you're recovering from some massive (long-term) physical trauma, medical proffesionals should be your primary source of information.

Hello everyone,

Was reading this forum cos im new too!

Couldnt agree more with Surreal on the advice!

Medical Proffessionals should probably be your ONLY source of information!

But dont worry, post your stuff here and we are the SUPPORT! and the pat on the back you'll need to keep going!

Im off to post my intro now!
I hope its all going well for you!

Regards,
David

So you want to build muscle. Hang in there man, you can do it. Here are some proven methods.

Number One: Lift heavy…I know you don’t have equipment…no big deal…do push ups with your feet on a chair….do one legged squats, holding on to something…the possibilities are endless

“Only heavy training will improve your muscle density.” Hnik, P. “Myogenic and Neurogenic muscle tone.” Journal of Physiology. 1998; 511 P, 25 S

Number Two: Eat frequent small meals

“The key to optimal protein intake for muscle-size gains involves smaller but more frequent feedings”. Houston, M.E. (1999). Gaining weight: the scientific basis of increasing skeletal muscle mass. Can J Appl Physiol. 24:305-316.

“The most common mistake made by those with an inability to gain lean mass is not eating enough or frequently enough”. Grandjean, A. (1999). Nutritional requirements to increase lean mass. Clinics in Sports Med. 18:623-632.
Number Three: Eat protein, don’t worry about the kind

“Protein is required to build muscle.” American Journal of Clinical Nutrition 2002; 76: 511-517

Number Four: Have half a teaspoon of creatine daily

“Creatine may increase exercise-related gains in lean body mass”
Stone MH, Sanborn K, Smith LL, et al. Effects of in-season (5-weeks) creatine and pyruvate supplementation on anaerobic performance and body composition in American football players. Int J Sport Nutr 1999;9:146-65.

“As little as 2.5 grams of creatine (half a teaspoon) produced increased workload”. Selsby, J.T., DiSilvestro, R.A. and Devor, S.T. (2004). Mg2 and creatine chelate and a low dose creatine supplementation regimen improve exercise performance. J. Strength Cond. Res. 18: 311-15.

Number Five: Have a protein shake immediately after training

Protein intake is important right after working out to develop muscle. Esmarck, et. Al., “timing of post exercise protein intake is important for muscle hypertrophy with resistance training in elderly humans”, J PHysiol (2001) 15. 535: 301-311

Hope this helps. Never give up. www.geocities.com/researchbasedbodybuilding

I thought I would give everyone an update... I now workout every monday wednesday and friday for an hour each day, and on tuesday's and thursday's I try to walk at least 2.5 miles. I drink Whey protein drinks 1 hour before and directly after I workout and I am also taking muti-vitamins. I use my College's gym which has just about every exercise machine and dumbbells so I am working all of my muscles... I now use 12 lbs dumbbells but I think I am about ready for 15 lbs now cuz 12's are starting to get easy... I only gained one pound so far (124) but me and everyone that knows me can definitely
tell a differnce, my muscles are now WAY more toned than before... So I think I am making great progress