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InvisibleTODAY
Battletoad
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Registered: 09/25/03
Posts: 10,218
Loc: Metropolis City, USA
gonna bulk up
    #3318499 - 11/04/04 04:45 AM (12 years, 1 month ago)

i'm 5'10'' and weight about 165 lbs right now. i go to the gym regularly and am pretty cut and all that but i'm going to go on a very regulated high protein, high carb, basically high food diet. i don't have very broad shoulders and am actually pretty skinny so i want to add about 15 pounds to my frame. i'm also in a position in my weight lifting where i want to really explode and be able to add more weight to each excercise(i've been stuck on the same weights for a while now).
i plan on chronicalling my progress with an update every week or two(probably bi weekly). i guess i should take all of my measurements/weight and even photograph myself and compare the progress at two week intervals. i've been wanting to do this for a while to see if it works and to see if i like it so here i go...starting monday november 9th i'm going to write down my weight and snap a photo then see where i end up in a few months making sure to take measurements every two weeks.
any shroomy weight lifters ever try this? let me know how it went or even if you want to work alongside me!!


--------------------

ca'rouse (k-rouz)
intr.v.
To engage in boisterous, drunken merrymaking.


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Invisiblelooner2
ABBA fan

Registered: 06/20/04
Posts: 3,849
Re: gonna bulk up [Re: TODAY]
    #3318872 - 11/04/04 10:14 AM (12 years, 1 month ago)

Eat like a champ. It is the only way you will grow. Don't be sad when your definition is gone and your six-packs are put in the fridge.


--------------------
I am in love with Acidic_Sloth



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InvisibleComfortably_Numb
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Registered: 10/30/03
Posts: 277
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Re: gonna bulk up [Re: TODAY]
    #3318928 - 11/04/04 10:32 AM (12 years, 1 month ago)

The first thing you should do is find your BMR (basal metabolic rate). This is the amount of calories your body needs each day at rest. You'll have to eat a surplus of calories from that number in order to gain weight.

Try to eat 6 times a day, making sure you have a source of complex carbs and protein for each meal. Good protein sources: any lean meat (chicken, turkey, etc.), fish, eggs, cottage cheese, etc. Good carb sources: potatoes, yams, oatmeal, brown rice. You also need good sources of fat, which contains omega 3 and omega 6 EFAs. Nuts are a good source of fat and natural peanut butter is also good. Flax seed oil and fish oil are great sources of healthy fat. Try to aim for a 40/40/20 ratio of protein, carbs, and fat respectively. It's a good idea to at least have a basic idea of the amount of calories you're eating. If you're eating too few you won't put on any size and if you eat too much you will be gaining excess fat. For your size 3000-3500 calories would be a good amount to put on lean mass. You should be putting on about 1-2 pounds a week so modify your calories accordingly.

Remember, when you're bulking it is inevitable that you will gain some fat so you'll lose some definition. Bodybuilders bulk during the off-season and cut before competitions. Cutting is when you drop your calories below maintenance and start doing cardio. The goal during cutting is to lose as much fat as possible while keeping as much muscle as possible.


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Invisiblebf6
Keep the highfive alive!

Registered: 01/29/04
Posts: 3,121
Re: gonna bulk up [Re: looner2]
    #3318947 - 11/04/04 10:38 AM (12 years, 1 month ago)

Quote:

looner2 said:
Eat like a champ. It is the only way you will grow. Don't be sad when your definition is gone and your six-packs are put in the fridge.




Bad advice. Eat a healthy balanced diet. Not just eat.


--------------------
The only thing that burns in Hell is the part of you that won't let go of life, your memories, your attachments. They burn them all away. But they're not punishing you, they're freeing your soul. So, if you're frightened of dying and you're holding on, you'll see devils tearing your life away, but if you've made your peace, then the devils are really angels, freeing you from the earth...

bloodflower6

Yay for Pornography!


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Invisiblelooner2
ABBA fan

Registered: 06/20/04
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Re: gonna bulk up [Re: bf6]
    #3318983 - 11/04/04 10:49 AM (12 years, 1 month ago)

Quote:


Bad advice. Eat a healthy balanced diet. Not just eat.




Did I tell him to eat a non-balanced diet? No. I told him to EAT. That is what you must do if you want to GAIN weight and put on muscle. Don't talk about things you don't know anything about.


--------------------
I am in love with Acidic_Sloth



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InvisibleTODAY
Battletoad
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Registered: 09/25/03
Posts: 10,218
Loc: Metropolis City, USA
Re: gonna bulk up [Re: looner2]
    #3319573 - 11/04/04 01:53 PM (12 years, 1 month ago)

thanks for the tips looner and comfortably numb. well, i definetly don't want to loose definition so maybe i'll start out slow on this diet. maybe gain 10 pounds and evaluate from there. can't loose the sixer!!


--------------------

ca'rouse (k-rouz)
intr.v.
To engage in boisterous, drunken merrymaking.


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OfflineCornelius
Heinous Anus
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Registered: 02/12/04
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Re: gonna bulk up [Re: TODAY]
    #3319617 - 11/04/04 02:04 PM (12 years, 1 month ago)

If you want to bulk substantially, you're going to have to accept that your abs might dissapear for a little while - but you will get them back when you start the cut phase, and potentially, they will be even better - along with your other muscles.


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Even as the nineteenth century had to come to terms with the notion of human decent from apes, we must now come to terms with the fact that those apes were stoned apes. Being stoned seems to have been our unique characteristic.

- Terence McKenna



1946 - 2000


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Invisiblebf6
Keep the highfive alive!

Registered: 01/29/04
Posts: 3,121
Re: gonna bulk up [Re: looner2]
    #3319892 - 11/04/04 03:05 PM (12 years, 1 month ago)

Quote:

looner2 said:
Don't  talk about things you don't know anything about.




:lol:

My wife was a Dietician for a long time, I was a personal trainer. I'm not too worried about not knowing what I'm talking about.


--------------------
The only thing that burns in Hell is the part of you that won't let go of life, your memories, your attachments. They burn them all away. But they're not punishing you, they're freeing your soul. So, if you're frightened of dying and you're holding on, you'll see devils tearing your life away, but if you've made your peace, then the devils are really angels, freeing you from the earth...

bloodflower6

Yay for Pornography!


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Invisiblebf6
Keep the highfive alive!

Registered: 01/29/04
Posts: 3,121
Re: gonna bulk up [Re: looner2]
    #3319900 - 11/04/04 03:07 PM (12 years, 1 month ago)

Quote:

looner2 said:
Did I tell him to eat a non-balanced diet? No. I told him to EAT.




It's not that you told him to eat an unbalanced diet, it's that you told him to just eat. That could mean ANYTHING. Get off my balls about it and give better advice, then I might listen to you.


--------------------
The only thing that burns in Hell is the part of you that won't let go of life, your memories, your attachments. They burn them all away. But they're not punishing you, they're freeing your soul. So, if you're frightened of dying and you're holding on, you'll see devils tearing your life away, but if you've made your peace, then the devils are really angels, freeing you from the earth...

bloodflower6

Yay for Pornography!


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Offlinefelix
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Re: gonna bulk up [Re: TODAY]
    #3320038 - 11/04/04 03:40 PM (12 years, 1 month ago)

cornelius is right.

by the way, do you plan on using any meal replacement powders? having to eat so much is fucking HARD.


--------------------
Real botanists laugh at HPS systems, we do however use high pressure sodium in the parking lot. - artthug


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Invisiblelooner2
ABBA fan

Registered: 06/20/04
Posts: 3,849
Re: gonna bulk up [Re: bf6]
    #3320464 - 11/04/04 05:34 PM (12 years, 1 month ago)

Quote:

It's not that you told him to eat an unbalanced diet, it's that you told him to just eat. That could mean ANYTHING. Get off my balls about it and give better advice, then I might listen to you.




Since you are a "personal trainer", then surely you realize that in order to gain weight, you need to take in more calories than you burn, correct? A lot of times, (as you should know) when people try to put on muscle, they don't eat nearly as much as they need to, hence they don't grow.

Again, don't say I posted something I did not. I didn't tell him to "just eat". I told him to eat, its a vital part of growing new muscle mass.


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OfflineLegoulash
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Re: gonna bulk up [Re: looner2]
    #3320545 - 11/04/04 05:55 PM (12 years, 1 month ago)

Or how about this................DUH


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Offlinebrowndustin
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Registered: 10/03/03
Posts: 2,957
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Re: gonna bulk up [Re: Legoulash]
    #3321396 - 11/04/04 09:03 PM (12 years, 1 month ago)

Crikey guys, drop it. The man's gonna eat and bulk up. Cheers.


--------------------
When the stress burns my brain it's like acid raindrops
maryjane is the only thing that makes the pain stop


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InvisibleTODAY
Battletoad
Male

Registered: 09/25/03
Posts: 10,218
Loc: Metropolis City, USA
Re: gonna bulk up [Re: felix]
    #3344843 - 11/11/04 02:27 AM (12 years, 1 month ago)

felix, i do enjoy eating ALOT. i love food and my high metabolism makes me hungry pretty much all day. i had dinner about an hour and a half ago and i'm starved again.

i'll keep you guys updated, this is my first week of supplementing my workout w/ ALOT of food. i'll give a weight update in a couple weeks. right now in my regular gym gear (shoes, shorts, and shirt/tank) i hover at around 168-170 lbs.


--------------------

ca'rouse (k-rouz)
intr.v.
To engage in boisterous, drunken merrymaking.


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InvisibleAdden
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Registered: 06/04/03
Posts: 34,183
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Re: gonna bulk up [Re: TODAY]
    #3345563 - 11/11/04 07:07 AM (12 years, 1 month ago)

If you've plateaued at certain weights, try this.

Example: exercise (bench press)
1) Move to a lower weight. Considerably.
2) Change your tempo. Take 4 seconds for the bar to come to your chest, don't pause, and take 2 seconds to push it up.
3) Do 10 sets of 10. Notice why I said lower the weight considerably.

This is called German Volume Training, unless I got the 4-0-2 tempo wrong. Its been awhile. From September to December in one year, taking 1g of protein per lb of muscle mass, I put on 20 lbs as well as getting more cut. You may also want to consider glutamine, which is an amino acid that helps workout pain. You'll need it for GVT. I did, and I had been lifting heavy for well over a year straight.

If you don't want to try GVT, do exercises that require a lot of muscles. Clean & jerk, cleans, squats, deadlifts, behind the neck shoulder press, and shrugs. Those are the true mass gaining exercises.

I didn't eat a very well balanced diet, but I ate a healthy one. Ham and eggs (yokes removed every six eggs), ham sandwiches with no mayo or cheese, hard boiled eggs (no yoke), supplemented with protein, hmm.. steaks, hamburgers, etc. Get lean cuts of meat, not fatty steaks. If you're worried about vitamins, well, take a multivitamin.

You don't want too many carbs, because they turn to fat. After working out, you have the "golden hour" in which your body starts repairing the muscles. Carbs (energy) are the cement and protein are the bricks. I'd suggest taking in at least 75-100g of protein and ~30-50 grams of carbs.

If you go 5x a week, here's a good schedule. Never work a large muscle group (chest, back, legs) more than 1 time a week.

Mon: Chest/triceps
Tues: Back/biceps
Wed: Shoulders/Legs
Thurs: Abs, rotator cuff, forearms, lower back.. a miscellaneous day.
Fri: Cardio

If you're feeling that on say, Monday, your triceps aren't getting enough of a workout because you've extended so much energy working your chest, try Chest/biceps and Back/triceps, and make one at the beginning of the week and the other at the end of the week. I could do chest/triceps but my partner couldn't, by the time we were done with chest he was barely working his triceps at all. He bulked them up when he switched.

Either way, good luck.

s2

edit: IME, nicotine and caffeine have a detrimental effect on muscle growth.


Edited by s2dope (11/11/04 07:08 AM)


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InvisibleTODAY
Battletoad
Male

Registered: 09/25/03
Posts: 10,218
Loc: Metropolis City, USA
Re: gonna bulk up [Re: Adden]
    #3348071 - 11/11/04 07:48 PM (12 years, 1 month ago)

thanks for the advice s2dope, but i hit each muscle group twice each week (major and minor muscles).  i couldn't in good concience only hit them up once a week :smile:.  also, after a week off i'd get mighty sore.


--------------------

ca'rouse (k-rouz)
intr.v.
To engage in boisterous, drunken merrymaking.


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Offlinefelix
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Re: gonna bulk up [Re: TODAY]
    #3348119 - 11/11/04 08:01 PM (12 years, 1 month ago)

i think you're kind of like me. i'm a little on the skinny side, but you're not. but i eat alot in the first place...i'm just always eating, like right now. i just made a sandwhich about 2 hrs ago with a big slice of turkey (13g protein - i try to keep a tab on what i'm eating), big fat wheat bread and i even fried up 3 big strips of bacon to put on there along with some cheese and a little mayo. with that i had some chips and salsa.

anyways, i think since i have a kind of high metabolism in the first place, eating to bulk up is even harder. i really have to TRY hard to go over my normal/average amount of calories. i use this stuff called serious mass by optimum nutrition...but i use it sparingly, maybe half, sometimes a quarter of the suggested serving size.

fuck i'm rambling. well, i'm interested in how you stick with it.


--------------------
Real botanists laugh at HPS systems, we do however use high pressure sodium in the parking lot. - artthug


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Invisiblequestion_for_joo
i'm left. youall can bite me
Registered: 04/30/03
Posts: 1,591
Re: gonna bulk up [Re: Adden]
    #3348351 - 11/11/04 08:52 PM (12 years, 1 month ago)

I used to take the yolks out of my eggs but I never knew why i was doing it, someone said to.
I don't anymore.


--------------------
youi was a pig informatnt so you can go fuckyoruselfs


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InvisibleTODAY
Battletoad
Male

Registered: 09/25/03
Posts: 10,218
Loc: Metropolis City, USA
Re: gonna bulk up [Re: felix]
    #3349262 - 11/12/04 12:07 AM (12 years, 1 month ago)

well felix, first of all, i like to eat and i'm always hungry. second, i make really easy stuff like pasta, chicken and rice, burrito stuff, potatoes, vegetables all in bulk so i can reheat whenever i'm hungry. i eat lots of sandwhiches (big pack of deli cuts) and hot dogs and cereal and oatmeal. its all easy stuff and when i cook i make lots so my lazy ass only has to reheat in the microwave. i personally wouldn't go with a weight gain powder(because i'm going for protein)...you must be skinny!! well, i don't know, if you have any q's about working out or anything feel free to ask, i'm no pro but i'm experienced. you probably do want to work out if you are trying to gain weight so i gets proportionally balanced on yourself.


--------------------

ca'rouse (k-rouz)
intr.v.
To engage in boisterous, drunken merrymaking.


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Offlinefelix
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Re: gonna bulk up [Re: TODAY]
    #3349349 - 11/12/04 12:24 AM (12 years, 1 month ago)

well, since it's so hard for me to hit my calorie goals, i use the weight gainer. plus this weight gainer has a hefty amount protein in there too. i've always been sort of on the lean side...i'm trying to get some more MEAT on my bones. =)

i do work out though...i don't want you guys to think i'm just gorging myself and sitting around on my ass everyday. lol


--------------------
Real botanists laugh at HPS systems, we do however use high pressure sodium in the parking lot. - artthug


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