• Please remember to wrap not safe for work text/images in [NSFW][/NSFW] tags.
    Example: [NSFW][img]http://darklygaming.com/images/spinnysgapedass.jpg[/img][/NSFW]

Bulking Up?

$alvador

$alvador

TD Member
Don't know where to ask this shit so here goes, all the meatheads I know are on some crazy-ass shit like JACK3D or creatine or raw eggs so fuck them. I got a good workout routine developed and my diet is good (I don't eat junk, even cut out pizza lately) but I want to know if I can put on bulk any faster.

By bulk I don't mean getting swoll like some meathead with oversized biceps, I mean making concrete strength gains. I've read a number of times sources giving rules of thumbs as to protein consumption and that it should be one gram per pound of weight. Most of what I eat/drink are already high-quality sources of protein with a good mix of amino acids (chicken, kefir, brown rice, stuff like that) but I weight 140lbs and I'm struggling to reach 140G of protein even with a protein shake between lunch and dinner. Is that much really necessary?

How often should I expect to be able to bump up the weight for my sets? It's taking weeks at current and it's fucking with my motivation. I've had to push through a lot of set-backs over the past many months and now that the good weather is here I've stepped up my determination so I wouldn't mind some getting schooled with some street knowledge or science about how to get optimal.
 
Brades

Brades

Bailer
Staff member
Eat a shitload of clean food. Chicken breasts from costco and a bunch of eggs, oats, natural peanut butter, tuna, protein shakes + fruit and veggies. When I was in good shape and working out regularly I could eat like a champ. Also had to shit 5 times a day. :feelsgood:

eat eat eat
 
KaShadow

KaShadow

DARKLY Regular
If you mean Bulk up by getting size yea you should eat at leas 5 - 7 meals a day working out pretty much every day lift as heavy as u can U need to go Heavy! working back on Monday then don't work out back again on Tuesday leave it at least 2-3 days to rest and get some sleep 8 - 10 hrs and take some whey proteins is how i go and I have good results :D good luck and have fun with it.
 
Steve

Steve

TD Admin | Bacon
#1 - For strength gains: SLEEP. SLEEP. SLEEP, More food, Heavy weights, LOW REP RANGES(1-5 reps per set), compound lifts(Squats, deadlifts, barbell press, bench).

#2 - A great place to start is this program http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki
- You WILL be upping the weight on your bars, every work out, for quiet a long time.
- If you think this work out isn't "enough", you are wrong.
 
excalibur

excalibur

DARKLY Regular
Its 100% about diet and some supplements. Last January I went on a mass gaining diet and went from 138lbs to 180 in 3 months, body fat dropped from 4.1 to 3.6.

For breakfast i would eat 4 egg whites however you like them made and 4 packets of "instant" oatmeal mixed with hot water in a magic bullet blender with a spoon full of peanut butter.

at 9am my break time, I had 1 1/2 cups cooked brown rice with 4-6 oz of tuna and 1/2 servings of GNC Mass Gainer with 20oz skim milk.

at 12pm lunch, I had 1 1/2 cups cooked wheat noodles with 4-6 oz of Chicken or Turkey

at 3pm Apple and 2 serving of Optimum Whey with 20oz skim milk.

Worked out from 5-6pm following workout 1/2 serving of GNC Mass Gainer with 20oz skim milk

Dinner was open let my wife make what ever she wanted 80% of the time the meat was Venison

8pm was a light snack either fruits or vegs.

30 mins before bed 1 serving of Optimum Cassien protein with large spoon full of peanut butter or misc fruits filling Magic Bullet to top with skim milk.

8 meals a day for me 3500-5000 calories a day with a 60 % carb 30% protein 10% or less fats i shot for roughly 220 grams protein a day and NEVER took the pre-workout shit as my diet supplemented my energy levels enough.



Like KaShadow said HIGH weights so much so that you can't go over 8 reps need to stay between 4-8 reps 3-4 sets and never back to back days on the same muscle groups. I went monday weds friday rest weekend then repeated.

I can finally go back to the gym next week my doctor cleared me and i can't wait, as i dropped 15lbs since feb. and im shooting for 200lbs by end of year
 
excalibur

excalibur

DARKLY Regular
Brades said:
Also, sleep is very important. Should be getting at least 8 hours a night.
Click to expand...


screw that haha everyone says 8 hours a night.......... i don't remember the last time I got more than 6 hours in the last 10 years even when i was laid up from surgery. I get 5 hours a sleep a night on average.

But you are right body needs the sleep when recovering from hellish workouts
 
excalibur

excalibur

DARKLY Regular
$alvador said:
Don't know where to ask this shit so here goes, all the meatheads I know are on some crazy-ass shit like JACK3D or creatine or raw eggs so fuck them. I got a good workout routine developed and my diet is good (I don't eat junk, even cut out pizza lately) but I want to know if I can put on bulk any faster.

By bulk I don't mean getting swoll like some meathead with oversized biceps, I mean making concrete strength gains. I've read a number of times sources giving rules of thumbs as to protein consumption and that it should be one gram per pound of weight. Most of what I eat/drink are already high-quality sources of protein with a good mix of amino acids (chicken, kefir, brown rice, stuff like that) but I weight 140lbs and I'm struggling to reach 140G of protein even with a protein shake between lunch and dinner. Is that much really necessary?

How often should I expect to be able to bump up the weight for my sets? It's taking weeks at current and it's fucking with my motivation. I've had to push through a lot of set-backs over the past many months and now that the good weather is here I've stepped up my determination so I wouldn't mind some getting schooled with some street knowledge or science about how to get optimal.
Click to expand...



Protein requirements are generally set for a 1:1 with the weight you want to be. With a good diet you should be bumping weight at min 5 pounds a week for bar used workouts and 5 pounds every 2-3 weeks with dumbbells. When doing dumbbells for biceps, forearms, and triceps don't do normal curls do Hammer Curls and Zottman Curls.


STAY AWAY FROM THE MACHINES DO NOT USE ANY... the only one you should use are supports like the smith machine and support benches. Machines do not allow your muscles for grow stabilizing muscles.
 
excalibur

excalibur

DARKLY Regular
Steve said:
abusing the long term health of your body over money :yaoming: enjoy being broken in your 60's
Click to expand...

Grandfather has done it his entire life never getting more than 6 hours when im talking entire life i mean from the age of 12 when he woke up at 3am each day to milk and feed the cows and going to bed when all the chores and milking was finished at around 9 am. Then when he started his own business and work almost the same hours from 18-67 when he finally part retired this year, you would never know that he was a welder and carried iron pipe his entire life.


Sleep has nothing to do about your body being broken I can find you 100's of farmers that haven't seen 8 hours of sleep in their lives and they are in better condition than their 230 pound pencil pusher counterparts. 8 hours of sleep is a myth
 
Steve

Steve

TD Admin | Bacon
excalibur said:
Sleep has nothing to do about your body being broken I can find you 100's of farmers that haven't seen 8 hours of sleep in their lives and they are in better condition than their 230 pound pencil pusher counterparts. 8 hours of sleep is a myth
Click to expand...


farmer-science vs science

and comparing a farmer to an inactive American on a 'American diet' is pretty lolsy.
 
Brades

Brades

Bailer
Staff member
I guarantee anyone that works out 3-5 times a day, eats healthy and gets 8 hours of sleep a night, will feel a lot better than someone slaving away all day and getting a few hours sleep each night.
 
Steve

Steve

TD Admin | Bacon
excalibur said:
When doing dumbbells for biceps, forearms, and triceps don't do normal curls do Hammer Curls and Zottman Curls.
Click to expand...

How about just don't do worthless lifts like curls in the first place.


STAY AWAY FROM THE MACHINES DO NOT USE ANY... the only one you should use are supports like the smith machine and support benches. Machines do not allow your muscles for grow stabilizing muscles.
Click to expand...


Smith machines are terrible. The only useful ones are pull-down / fly pulley machines that still allow you to do real range of motion movements.


Barbells for main lifts, dumb bells for extra support lifts.
 
excalibur

excalibur

DARKLY Regular
yeah i only added smith machine because a lot of gyms are getting rid of the free barbell due to insurance reasons.
 
You must log in or register to reply here.
Top