View Full Version : best way to bulk up/put on weight..?
have any of you gone from being skinny or light to being bulked out/heavy? ive been to the gym for about 6 months and im alot stronger than i was but im not that much bigger. my muscles are more defined and i've put on about half a stone of weight even though im also taking protein shakes after the gym.
What do you think i should do (either weight wise and/or eating wise) to put on weight?
BiggLJ
03-01-2009, 07:04 PM
I went from 6'2, 183lbs when I was 17 to 6'3, 225lbs in a little over a year. Didn't gain too much body fat either. If you've got a good lifting routine then you're already halfway there. The other half is eating more. You've gotta start increasing your calorie intake otherwise you won't gain muscle. What's your diet like? How much do you weigh now and how many grams of protein/carbs/fat are you getting per day?
Agent 008
03-01-2009, 07:09 PM
If you're not gaining weight, eat more. Protein/fat balance will only affect how much of the weight you put on is muscle and how much is far, as far as I know.
Please insert username
03-01-2009, 07:13 PM
I went from 6'2, 183lbs when I was 17 to 6'3, 225lbs in a little over a year. Didn't gain too much body fat either. If you've got a good lifting routine then you're already halfway there. The other half is eating more. You've gotta start increasing your calorie intake otherwise you won't gain muscle. What's your diet like? How much do you weigh now and how many grams of protein/carbs/fat are you getting per day?
exactly this:)
i weigh around 8.6 stone which isnt much tbh. I have no body fat on me whatsoever and i have a really high metabolism. I try and eat as much as i can but as for calorie intake im not sure i dont really look at that too much i just eat alot.
My general weight routine is 4 sets of 10-12 reps on a reasonable/heavy weight. I use bench press (my chest is fine), dumbells (my forearms arent very big at all and my upper arms are ok but want them to be much bigger). Sit ups etc (i like my six pack but its the fact that i want a bit of a bigger stomach). Then i use machine weights for other general muscle parts like back shoulders etc.
I take 40-50g of build protein (30g of protein in 40g - not sure what the other 10g is....)
So yeah thats pretty much my complete workout/lifestyle described. might make it easier to help.
Agent 008
03-01-2009, 07:20 PM
i weigh around 8.6 stone which isnt much tbh. I have no body fat on me whatsoever and i have a really high metabolism. I try and eat as much as i can but as for calorie intake im not sure i dont really look at that too much i just eat alot.
My general weight routine is 4 sets of 10-12 reps on a reasonable/heavy weight. I use bench press (my chest is fine), dumbells (my forearms arent very big at all and my upper arms are ok but want them to be much bigger). Sit ups etc (i like my six pack but its the fact that i want a bit of a bigger stomach). Then i use machine weights for other general muscle parts like back shoulders etc.
I take 40-50g of build protein (30g of protein in 40g - not sure what the other 10g is....)
So yeah thats pretty much my complete workout/lifestyle described. might make it easier to help.
Look up "Starting Strength". You can get a pdf for free - if you can't find it, let me know. You really should start doing squats.
You have to be rigorous about how much you eat, drink and rest. If you just go with what feels "right", you won't get anywhere. Consistency is key. If you eat a shitload of food one day, but next day skip lunch, you won't get any gains, know what I mean?
Look into "a gallon of whole milk a day". That's 2500 extra calories a day, with 90g protein.
BiggLJ
03-01-2009, 07:47 PM
i weigh around 8.6 stone which isnt much tbh. I have no body fat on me whatsoever and i have a really high metabolism. I try and eat as much as i can but as for calorie intake im not sure i dont really look at that too much i just eat alot.
My general weight routine is 4 sets of 10-12 reps on a reasonable/heavy weight. I use bench press (my chest is fine), dumbells (my forearms arent very big at all and my upper arms are ok but want them to be much bigger). Sit ups etc (i like my six pack but its the fact that i want a bit of a bigger stomach). Then i use machine weights for other general muscle parts like back shoulders etc.
I take 40-50g of build protein (30g of protein in 40g - not sure what the other 10g is....)
So yeah thats pretty much my complete workout/lifestyle described. might make it easier to help.
First off lose the situps. They're bad for your back. Either use Starting Strength like Agent recommended or you could also try looking up Westside For Skinny Bastards (both lifting routines which will help you get good gains all around).
I dunno how much more protein you're getting besides what you listed but 50g isn't that much, you want to get at least 120g/day (for building muscle you want to get at least 1g of protein per pound of bodyweight). It'd be best if you started keeping track of your diet but if not at least try to eat more food. You've gotta get to that point where you feel full...then eat more.
Look into "a gallon of whole milk a day". That's 2500 extra calories a day, with 90g protein.
what about semi skimmed milk...?
and i havent got a pdf but i got this website.. http://www.startingstrength.net/warmups/ is that the same thing but on a website?
Struwwelpeter
03-01-2009, 08:34 PM
Start taking HGH.
HARDMAN
03-01-2009, 08:36 PM
The hardest part of gaining weight is consuming enough calories and protein, and finding a lifting routine that works for you.
You should be eating alot. I mean like 4,000 to 5,000 calories a day, with around 150 grams of protein. I know it sounds hard but if Michael Phelps can consume 12,000 calories I'm sure you can do 4,000. Try to get as much of it as you can from healthier foods like whole grains, milk products, nuts, lean meat, fruits.
As for lifting, if 10-12 reps doesn't work for you in the next month or so, try using heavier weights and less reps. People's bodies react differently to different weights. Good exercises would be deadlifts, squats, benchpress, pullups, dips, lunges (use less weight for these), military press, shrugs. Don't go overboard with the duration of your workouts, but push yourself hard and try to reach muscular failure. Be sure to get lots of rest time and water and sleep.
Start taking HGH.
i dont know if this is a serious note or not... so i'll ask if it was meant to be serious before i comment
Struwwelpeter
03-01-2009, 08:55 PM
Yes, I was serious, start taking HGH and you won't have to worry about protein or nutrition. Gorillas are the most heavily muscled, powerful primates on this green Earth and they survive on a diet of vegetation. They naturally secrete more male sex hormones than man.
Yes, I was serious, start taking HGH and you won't have to worry about protein or nutrition. Gorillas are the most heavily muscled, powerful primates on this green Earth and they survive on a diet of vegetation. They naturally secrete more male sex hormones than man.
i've had a look into HGH and the side effects look alot worse than i can handle tbh mate. fair enough if you were being serious but cons completely outweigh the pros (simply getting bigger). I'll stick with the whole drinking a gallon of milk a day and trying to get as much calories as i can a day.
I'll make a diary about calories + workouts + any weight gain and post it here in excactly a months time. See if it works. Thanks for your help guys anymore would be appreciated
Struwwelpeter
03-01-2009, 09:16 PM
The side effects are blown out of proportion by the anti-hgh media, it's no different than doing puberty all over again, albeit without the underdeveloped brain and the self-consciousness. Getting big isn't the only pro of HGH either; it's good for your health, stimulates your immune system, bone mass, every single cell in your body is positively effected. It's a wonder drug.
fair enough. im gonna stay well clear of it though i dont know enough about it and havent been working out long enough to do that shit. a randomer on a forum who i previously disagreed with everything he said isnt the best person to be listening to......
BiggLJ
03-01-2009, 09:42 PM
The hardest part of gaining weight is consuming enough calories and protein, and finding a lifting routine that works for you.
You should be eating alot. I mean like 4,000 to 5,000 calories a day, with around 150 grams of protein. I know it sounds hard but if Michael Phelps can consume 12,000 calories I'm sure you can do 4,000. Try to get as much of it as you can from healthier foods like whole grains, milk products, nuts, lean meat, fruits.
As for lifting, if 10-12 reps doesn't work for you in the next month or so, try using heavier weights and less reps. People's bodies react differently to different weights. Good exercises would be deadlifts, squats, benchpress, pullups, dips, lunges (use less weight for these), military press, shrugs. Don't go overboard with the duration of your workouts, but push yourself hard and try to reach muscular failure. Be sure to get lots of rest time and water and sleep.
Phelps is also training hard all day and still probably exaggerated those calorie numbers. TC doesn't need 4-5,000 cals/day, especially when you consider that he probably doesn't get near that right now. Plus with just 150g of protein he'd have to eat an insane amount of carbs and fats to reach 4,000. He's 120lbs, he'll gain with 2,500 or maybe 3,000.
He doesn't need HGH. He hasn't got anywhere near his genetic limit so HGH would just be an unnecessary risk for some faster results.
Struwwelpeter
03-01-2009, 09:44 PM
You do not need to be at a genetic limit to take HGH or other hormones; it doesn't matter when you start taking them. If he takes them now, he will improve faster. What's the point in spending years without it only to get to a state he could have achieved a few months with HGH? What risk is there in HGH administered safely?
BiggLJ
03-01-2009, 09:57 PM
Diabetes? Gyno? Colon cancer? The point is building muscle without any side effects. But if you wanna risk your long term health cuz you're too lazy to make a serious commitment go for it.
He's 120lbs, he'll gain with 2,500 or maybe 3,000.
He doesn't need HGH. He hasn't got anywhere near his genetic limit so HGH would just be an unnecessary risk for some faster results.
sorry to be a bitch but what kinda foods dya think i should eat to get that 3000 calories + some good stuff (protein/healthy ingredients).
And go to gym every other day?
Struwwelpeter
03-01-2009, 10:00 PM
Who cares about long term health? Would you rather live to 33 with some average guy muscle mass and a 225 bench or do you want to be like Louis Simmons in his 50s? What's the point of living an average life.
Who cares about long term health? Would you rather live to 33 with some average guy muscle mass and a 225 bench or do you want to be like Louis Simmons in his 50s? What's the point of living an average life.
yeah now im definatly not going to listen to anything you say.i want to live to a lot more than both of those ages. sad man/emo cunt if you dont.
AdamSmokesCrack
03-01-2009, 10:15 PM
Who cares about long term health? Would you rather live to 33 with some average guy muscle mass and a 225 bench or do you want to be like Louis Simmons in his 50s? What's the point of living an average life.
This rings true, but still isn't a good argument for HGH. Even if administered safely, it can be harmful.
You're better off getting a gainer protein shake deal. Also, if you do end up taking gainers, make sure they provide calories and protein, and NOT sugar. I've seen many gainers with obscene amounts of sugar. Those are okay for post-workout when you need some carbs, but most of it is just sugars you don't need. You'd be better off with some dextrose and maltodextrin.
I however, don't take gainers, as I'm unemployed. I just use some whey protein I got at wal-mart :p
Struwwelpeter
03-01-2009, 10:15 PM
How exactly am I the one who is sad here? You're the one who wants to live a useless life; you're the one who is afraid to die young.
BiggLJ
03-01-2009, 10:16 PM
sorry to be a bitch but what kinda foods dya think i should eat to get that 3000 calories + some good stuff (protein/healthy ingredients).
And go to gym every other day?
When you go to the gym depends on what routine you choose. If you do Westside's you'll be going 4 days a week.
Food wise chicken is always good, low fat very high protein, fish, ground beef. Milk is great, for bulking whole milk seems to be what people recommend, I've always used skim but really any milk will work. Fruit is good, maybe some veggies if you can stomach them. Your diet doesn't have to be perfect since you're bulking, just make sure you eat enough and get that protein. I eat cheeseburgers, pizza, not all the time, but every once in a while. As long as you stay active you should gain muscle whether you're eating super healthy or not.
Who cares about long term health? Would you rather live to 33 with some average guy muscle mass and a 225 bench or do you want to be like Louis Simmons in his 50s? What's the point of living an average life.
There's nothing special about muscle mass you gain through HGH. I got muscular without it, sure it took longer but it's worth working for. Lazy fucks who can't work more than a few months for something will never be anything more than average.
HARDMAN
03-01-2009, 10:16 PM
Phelps is also training hard all day and still probably exaggerated those calorie numbers. TC doesn't need 4-5,000 cals/day, especially when you consider that he probably doesn't get near that right now. Plus with just 150g of protein he'd have to eat an insane amount of carbs and fats to reach 4,000. He's 120lbs, he'll gain with 2,500 or maybe 3,000.
He doesn't need HGH. He hasn't got anywhere near his genetic limit so HGH would just be an unnecessary risk for some faster results.
If anything he needs to eat MORE than the general public. A true hardgainer doesn't just not eat enough, a true hardgainer has a high metabolism and has TROUBLE eating enough.
How exactly am I the one who is sad here? You're the one who wants to live a useless life; you're the one who is afraid to die young.
oh shut your mouth you little soz hard mother fucker. "your the one who is afraid to die young" ahahahahahahahaha what a wannabee. prick.
Struwwelpeter
03-01-2009, 10:23 PM
Post pictures of the "muscular" build you have attained.
ants in my poptarts
03-01-2009, 10:35 PM
Post pictures of the "muscular" build you have attained.
gay
Resign the King
03-01-2009, 10:37 PM
Who cares about long term health? Would you rather live to 33 with some average guy muscle mass and a 225 bench or do you want to be like Louis Simmons in his 50s? What's the point of living an average life.
I can understand your philosophy. But there's nothing that says living to old age and living carefully is living averagely. I want to live as long a life is possible. Also isn't taking a drug which allows you to make gains without as much work actually more mediocre then making those gains through more work?
Post pictures of the "muscular" build you have attained.
i will take pictures now and in a month. then post them then. and i want you to post pics of yourself. because i guarantee your a podgy or fat mother fucker who spends all his time reading on the internet. Reading is good not hating it just saying..... thats you. and your gay
Struwwelpeter
03-01-2009, 10:42 PM
That was directed at BiggLJ, but you can post pictures too, take a full half year if you want, it's not like it's going to make any difference.
ants in my poptarts
03-01-2009, 10:45 PM
That was directed at BiggLJ, but you can post pictures too, take a full half year if you want, it's not like it's going to make any difference.
totally gay
That was directed at BiggLJ, but you can post pictures too, take a full half year if you want, it's not like it's going to make any difference.
come on then mr "im so muscly" seriously post some pictures. you got nothing except fat on you you stupid lazy prick
ACEMOBILE
03-01-2009, 10:53 PM
Stop feeding the troll.
Struwwelpeter
03-01-2009, 10:54 PM
Just shut up and take the fucking growth hormone.
Just shut up and take the fucking growth hormone.
excactly you got nothing except fat on you! haha!!!!!!!!! your like "yeah man take half a year it wont make a difference" then when it comes down to it you change the subject. Nice one little fat nerdy kid who spends all his time on this forum.
Struwwelpeter
03-01-2009, 10:58 PM
Whatever you say.
Agent 008
03-01-2009, 11:00 PM
Alright, here you go:
Starting Strength book: http://www.box.net/shared/r60cr8mbpa
Rippetoe FAQ: http://www.box.net/shared/ejah9gc226
I highly recommend you read most of the book, start slow but follow the program rigorously, without making any changes to it. Give it 8 weeks. Drink a gallon of whole milk a day on top of your normal diet. Sleep well, take multivitamins and fish oil.
Make sure you start on a lower weight than you think your max is - you've got to have good control at first, so that you can perfect your form. It is very important that you do the exercises properly. Consult the book, or the FAQ and the recommended videos if you're not sure of your form - or make a video and post it here, we'll give you feedback.
Do it for 8 weeks. I can guarantee you will become stronger and bigger. I know I did.
Also, HARDMAN knows what he's talking about. In your situation it's much better to eat more than it is less. Sure, you may put on a bit of fat, but you'll lose it later.
And remember: it is vital that you follow the programme EVERY DAY. No slacking, or it's all worthless. Eat lots every day, drink lots every day, and don't miss a single exercising session.
Good luck, and let us know of your results.
Whatever you say.
nah come on fatty wheres your smart little comebacks? post some pics of your mum licking your fat moobs. come on.
ants in my poptarts
03-01-2009, 11:19 PM
nah come on fatty wheres your smart little comebacks? post some pics of your mum licking your fat moobs. come on.
don't tease the fatty
BiggLJ
03-01-2009, 11:37 PM
If anything he needs to eat MORE than the general public. A true hardgainer doesn't just not eat enough, a true hardgainer has a high metabolism and has TROUBLE eating enough.
This is a guy who weighs 120 and hasn't been keeping track of his diet. He probably only gets 2000 calories a day tops considering his size. You don't start a bulk by doing a huge jump in calories. You gradually increase how much you eat. Also most self proclaimed hardgainers are really just skinny dudes who haven't tried consistently eating more.
I'm not posting my pic on Zoklet. Jim, I don't see you volunteering to post a pic of yourself...have you even used HGH?
I'm not posting my pic on Zoklet. Jim, I don't see you volunteering to post a pic of yourself...have you even used HGH?
hes not volunteering, he said it to act cool or some shit but now hes backed out cause we told him to actually do it.
and thanks for all the advice you've been very helpful mate
BiggLJ
03-02-2009, 12:51 AM
You're welcome, good luck on the bulk.
Lurker_Man
04-29-2009, 10:22 AM
Drink MILK!
Lots of milk. (full fat)
Travis Bickle
04-29-2009, 06:30 PM
whenever i want to bulk up, i just eat a lot of protein before going to bed.
I went from 128 to 155 in about seven months. I did starting strength and just ate healthier foods along with 1-2 grams of protein per pound of body weight.
Agent 008
05-04-2009, 09:57 AM
I went from 128 to 155 in about seven months. I did starting strength and just ate healthier foods along with 1-2 grams of protein per pound of body weight.
That's some "shit" advice right there. :thumbsup:
Edit: It's actually good advice, I just couldn't help myself. :p
ayingerbrau
05-04-2009, 11:14 AM
People here are right. A basic routine, and plenty of good food is all you need to be on your way.
Forget about the protein supplements, metabolic optimizers, creatine etc... for now.
Horselover Fat
05-06-2009, 01:48 AM
The hardest part of gaining weight is consuming enough calories and protein, and finding a lifting routine that works for you.
You should be eating alot. I mean like 4,000 to 5,000 calories a day, with around 150 grams of protein. I know it sounds hard but if Michael Phelps can consume 12,000 calories I'm sure you can do 4,000. Try to get as much of it as you can from healthier foods like whole grains, milk products, nuts, lean meat, fruits.
As for lifting, if 10-12 reps doesn't work for you in the next month or so, try using heavier weights and less reps. People's bodies react differently to different weights. Good exercises would be deadlifts, squats, benchpress, pullups, dips, lunges (use less weight for these), military press, shrugs. Don't go overboard with the duration of your workouts, but push yourself hard and try to reach muscular failure. Be sure to get lots of rest time and water and sleep.
I ate 3,000 calories a day and every second I wanted to puke and put on only minimal weight
Anima Mundi
05-06-2009, 05:33 PM
I ate 3,000 calories a day and every second I wanted to puke and put on only minimal weight
Get some 2,500 calorie shakes, it's easy to go over 3,000 and not notice.
talonz
05-08-2009, 02:58 AM
when i was working out full time i would drink a mixture of protein and carbs mixtures (1 serving protein drink 90% and 2 serving carb drink 65%/serv) plus creatine after work outs and 2 serv protein befor work out. coupled with a regular healthy diet and plenty of low fat protein fortified milk, i bulked up twice as fast as my best mate who was training with me and kept the fat gain to the minimum.
BillGatesJR
05-08-2009, 03:07 AM
Just eat a lot of Twinkies dude.
"What do they put in them?
Sugar-enriched flour, partially hydrogenated vegetable oil...
...polysorbate 60...
... and yellow dye number five.
Just everything a growing boy needs."
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