Cheers buttocks some helpful hints there.... /me waits for arkans post.

Take steroids.

[quote="Sgt. Duffy":a2922]Take steroids.[/quote:a2922]

YOU TWIT!

I get a drug test in my medical oOo:

I think you're more able to do a better job in your current state than as a big beefy slow fat punk.

Agility > all.

Well, study hard then.

That was a mighty agile bitch-kick, tough guy. rolleyes:

How much do you way now? I am about 134 and around 5'3, yea I am pretty short. :) My max weight can be no more than 155 for my height. I have really not gained or lost weight, pretty much stayed the same for a very long time. Man we need to meet up take sexy pics of our Air Force beauty and post em.

P.S.-Did your military physical suck big time? I hated mine, I can't even imagine any single day of basic being worse. annoy:

Buttocks is right and i am sure arkan will be as well. Do stuff like cycling mild runs stc they will work out your legs and also give u some cardio for the runsin in aylesbury woods and the bleep tests. dont worry bout addin the weight but maybe try that crash weight gain to help get some of the weight but dont go mad cos u will fuck yourself up.

Oh and good luck

[quote="Duke_of_Ray":fb5a2]How much do you way now? I am about 134 and around 5'3, yea I am pretty short. :) My max weight can be no more than 155 for my height. I have really not gained or lost weight, pretty much stayed the same for a very long time. Man we need to meet up take sexy pics of our Air Force beauty and post em.

P.S.-Did your military physical suck big time? I hated mine, I can't even imagine any single day of basic being worse. annoy:[/quote:fb5a2]

woa u look a lot taller than that in your pics. I'm about 5ft 9/10 but look like a midget in all my pics kus some of my mates are like 6ft3 I wana be tall too damnit! oOo:

To gain 21 Lbs, you need to seriously alter your diet. Diet is the single most important thing in fitness. You need to eat a protein enriched diet consisting of skinless chicken, tuna, fish, eggs, and a protein suppliment drink. You need to figure out how much calories you're burning now and eat more than that. Eating 5 - 6 small meals a day is key.

And weight training is vital. You need to go heavy with low reps. Also, squatting is the single most important excersize when trying to put on weight. When doing squats, you're working out most of your body. You can cut the cardio down a bit also.

Thanks alot guys (especially arkan and buttocks) this info is very helpful - What is squatting? Its probably called something different over here. How much cardio would you recommend - cause I know cardio burns alot of calories. I usually go pretty heavy on the cardio and lighter on the weights because im stronger on the cardio. I'll swap it and go stronger on the weights.

Sexy beans - I've not had my physical yet, this is in preparation for my physical - i have been told to book it once I have put on the weight else i'd be automatically classed as medically unfit.

[quote="Fluffy_Bunny":bc997][quote="Duke_of_Ray":bc997]How much do you way now? I am about 134 and around 5'3, yea I am pretty short. :) My max weight can be no more than 155 for my height. I have really not gained or lost weight, pretty much stayed the same for a very long time. Man we need to meet up take sexy pics of our Air Force beauty and post em.

P.S.-Did your military physical suck big time? I hated mine, I can't even imagine any single day of basic being worse. annoy:[/quote:bc997]

woa u look a lot taller than that in your pics. I'm about 5ft 9/10 but look like a midget in all my pics kus some of my mates are like 6ft3 I wana be tall too damnit! oOo:[/quote:bc997]

I think it is my body type that makes me look bigger, not sure. I might be 5'4 but no more than that.

Youre 5'11 and 168 pounds thats not that skinny.

Eat 4000 relatively clean calories a day over 6 smaller meals. COUNT EVERY SINGLE CALORIE. If you dont youll loose track and not eat enough calories, youre going to be full all the time but you must make yourself eat. When you lift lift with weights heavy enough for only 5 reps for 5 sets on compound excersizes and 6-8 on isolation. Research more. http://www.bodybuilding.com. Get 7-9 hours of sleep a night. Eat more carbs eat more protien keep fat below 90 grams a day. Good luck

Still people don't know everything was staged? It pretty much worked.