working out sensible goals for putting on size

  • Posted by a hidden member.
    Log in to view his profile

    Sep 29, 2010 2:43 AM GMT
    Alright, so I've got this calorie watching/counting/management thing down, and am settling into a really solid routine of lifting (doing the 5x5 routine) 4x week with cardio (HIIT) 1x week.

    I'm all of 5ft (152cms) tall and currently weigh 116lbs (53kg).

    My goal is to put on size, but I don't want to get into cutting and bulking cycles, I want to keep the fat off and put on lean muscle.

    I know a big part of that is about eating right, often and getting in enough calories to match my goals. The bit I can't quite work out, is what a sensible goal weight is for me, at my height. I read guys talking about that they want to put on 10lbs, 20lbs, over x number of months.. I'm not really sure how to go about setting those same kinds of goals for myself.

    I'm not actually that fussed about what the scales say, but I feel I need to work this out in order to set my diet correctly and make sure I've got enough calories coming in to fuel lean growth. Help?

    Or.. is there a different way I that I should a) be framing my goals and b) working out how many calories I need going in?

  • Posted by a hidden member.
    Log in to view his profile

    Sep 29, 2010 3:11 AM GMT
    do you want outright size or strength?

    Strength training will produce muscular development HOWEVER it will not make you like puffball chucky, but that is not to say you wont see some excellent progress out of it in other areas.. usually strength training can be defined by heavy weights (getting really close to your 1rm) and low reps

    Size, well thats usually defined by higher reps and slightly lower weight which is 8 to 12 reps at 65 to 85% of your 1rm, this is probably where the puffball spends most of his programing (along with variations in doing strength/endurance/blablabla type routines thrown in for different reasons)

    On the food side, do you know how many calories you need to maintain your weight while your working out, doing your day to day stuff and generally just maintaining your musculature with a workout.

    If you do, start my increasing your calories a little, say 200 to 500 calories..
    So for me I have to eat 3500 calories every day to maintain my body weight, I drop 250 calories to lose weight nice and easily like and I eat 500 extra to start gaining weight, but then I've also eaten an extra 1500 calories a day every day for a few months and while I didn't gain much fat I did gain a good amount of muscle.. but if say someone who was more prone to putting on fat they might not be wanting to eat 1500 calories extra a day.
  • Posted by a hidden member.
    Log in to view his profile

    Sep 29, 2010 12:24 PM GMT
    lilTankerdo you want outright size or strength?


    Can I say both? I don't want to be freakishly big, but bigger. Thick, but with definition. And strong, yes, I don't want muscles that are just for show, but that can also, you know, do things.

    To maintain I've worked out (I lie - MyFitnessPal.com has worked out for me) that I need about 1940 calories. So. Hmm. Maybe if shoot for 1-200 more and see how that goes for a while..?
  • Posted by a hidden member.
    Log in to view his profile

    Sep 29, 2010 4:25 PM GMT
    Generally it´s best not to fixate on numbers, but you can certainly take a few more lb from looking at your pics.... Your upper body doesn´t look disproportionally scrawny though you probably want more size, but I suspect you may want a lot of extra lb on your lower body.

    The basic rules are the same: eat well, train with integrity and regularity

    Be more concerned about body composition and proportion than about sheer size and number of lb. Size queens tend to look lumpish.
  • Posted by a hidden member.
    Log in to view his profile

    Sep 29, 2010 11:10 PM GMT
    r_evolutionary said
    lilTankerdo you want outright size or strength?


    Can I say both? I don't want to be freakishly big, but bigger. Thick, but with definition. And strong, yes, I don't want muscles that are just for show, but that can also, you know, do things.

    To maintain I've worked out (I lie - MyFitnessPal.com has worked out for me) that I need about 1940 calories. So. Hmm. Maybe if shoot for 1-200 more and see how that goes for a while..?


    You can say both, going for both at the same time well, thats a different subject, lifting for size will bring you strength increases as will lifting for strength bring you size increases but neither will bring you optimal gains in the other.

    Keep with the strength routine for a month or two (changing it up after about 4 weeks) and then go back into a routine built for size gains...
  • Posted by a hidden member.
    Log in to view his profile

    Sep 30, 2010 1:38 AM GMT
    LostboyI suspect you may want a lot of extra lb on your lower body . . .

    Be more concerned about body composition and proportion than about sheer size and number of lb. Size queens tend to look lumpish.


    My legs are fairly in proportion atm (I think.. I should probably take a photo and test my perception on this one, come to think of it) but they could most definitely do with thickening up, especially if I manage to keep thickening out my upper body.

    I guess I've been going off a general 'how do I look/do I look in proportion/of the size/definition etc that I want' approach to date, but from reading so many guys here talking about figures and numbers and goals got the impression that I should be putting more science and rigour around my approach. Sounds from you Lostboy that maybe I should just keep going as I have been and not over think it.?


    lilTankerKeep with the strength routine for a month or two (changing it up after about 4 weeks) and then go back into a routine built for size gains...


    Cycle through the type of work out I do - that makes sense. Is kinda obvious now you say it, but it hadn't even crossed my mind. icon_rolleyes.gif
  • Posted by a hidden member.
    Log in to view his profile

    Sep 30, 2010 7:05 AM GMT
    Erm, I´m not sure what good numbers for someone your size would be: I think a bit more than you are now. Do go at it with discipline, but if you end up at 200lb at your height you will look like a football.

  • Posted by a hidden member.
    Log in to view his profile

    Sep 30, 2010 11:41 AM GMT
    Lostboy saidErm, I´m not sure what good numbers for someone your size would be: I think a bit more than you are now. Do go at it with discipline, but if you end up at 200lb at your height you will look like a football.



    lol. Probably not 200lbs.
    Not sure that 'football' has ever been something I've aspired too..
  • Posted by a hidden member.
    Log in to view his profile

    Oct 01, 2010 2:41 PM GMT
    Lift hard, eat often, sleep often, supplement with protein...repeat

    Don't count calories, but do count protein.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 05, 2010 6:57 AM GMT
    averagejoe said

    Don't count calories, but do count protein.



    Very dumb question ahead here.. but I know the rough rule of thumb is g/protein by unit of bodyweight.. is that by lb or kilo?

    ie - should I be getting in to me 55g of protein, or 116..?