Advice for a guy just trying to bulk up...

  • SactownItalia...

    Posts: 306

    Oct 12, 2010 4:34 AM GMT
    I have read a lot of threads, but still feel a little confused on what exactly I should and should not be doing. I know I should be lifting more then cardio...but it seems no matter what I do, when I start to work out weight just comes off.... So I stop working out and the weight comes back, just all in the wrong places..


    Anyone have any advice to give a young guy trying to figure out why his body doesn't just do what he wants it too!


    Thank you guys!
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    Oct 12, 2010 7:34 AM GMT
    eat eat eat
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    Oct 12, 2010 4:23 PM GMT
    Eat
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    Oct 12, 2010 4:31 PM GMT
    yeah, you need to eat a lot.
    a lot of protein and some good carbs

    whenever you get done lifting you should immediately have a protein shake with a ratio of 2:1 (carbs:protein). so, get a powder mix and a couple scoops of some "carbo gain" or some waxy maize (though the carbo gain will have a sweeter flavor to it) - or buy a ready-made drink from the fridge at the gym (not muscle milk or some of the others, the carb count isnt enough).

    there are different theories on how much protein a day is the right amount, but since you aren't a bodybuilder i would just try and eat as much as you can. eggs for breakfast, chicken, fish, etc for lunch and dinner. protein shake after the gym for sure. if you can sneak it in 1 or 2 other times during the day, during times you are trying to bulk, it would help even more. make it part of your routine.
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    Oct 12, 2010 4:33 PM GMT
    Corn starch will work as a carb, too, instead of pricey waxy maize, and, is really better, while being much less expensive. It's cheap.
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    Oct 12, 2010 4:37 PM GMT
    I bet you're not eating enough. I'm a fairly consistent eater (meaning in the work week I eat the same things a ton...chicken with some sort of herb rub or homemade sauce, along with tons of broccoli, for dinner most nights, etc) so one thing I did that helped me a ton was make a chart of everything I ate on a constant basis, both the good and the bad.

    I included the item, a serving size, and then the calories, protein, fat and carbs for each item. It took me a couple hours, but it is an incredible finished product. I can now easily see how much food I really need to eat, and also what needs to belong in my weekly "cheat meal".

    You can eat a ton of food and not gain (too much) fat as long as it is clean (protein, lean meats, healthy fats, complex carbs...limit fattier meats and simple carbs). Eat a lot of protein, especially. I've read a good goal is 1 gram of protein for every pound you weigh. Given my diet and that I usually have chicken for dinner as well as chicken deli meat in a sandwich (whole grain bread) at lunch, I can get to that goal fairly easily. I still like to supplement it with a protein shake immediately after I lift though so the protein can get in my bloodstream the quickest.

    There are online calculators that give you an idea of what you need to eat, but instead of calorie counting every single thing I eat, I put together a couple meal plans using my nutrition chart. After seeing these meal plans I can easily tweak it around and know that I'm essentially more or less on track for the day.

    If you are eating mostly clean, the amount of food is shocking and is actually (for me, at least) hard to eat in a day. So unless you are stuffing yourself full of clean foods to the point where you are eating even when you aren't hungry, you probably aren't getting enough haha!
  • quirkyquirk

    Posts: 71

    Oct 12, 2010 9:10 PM GMT
    Also try adjusting sets/ reps and eamine your recovery time. I had to add an extra day a week of recovery as of late in order to continue gaining weight. Too much stimulus+ too little rest= No growth or weight loss for this boy!

    I have always found that a 5x5 program works well for me when I have to bulk up in the off season. I would also add 20g of protein right before bed (I like the Hammer Nutrition Whey with milk) and eight hours of sleep a night. Take a nap during the day if possible.

    Good luck man!
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    Oct 13, 2010 3:21 AM GMT
    5 by 5 programs are o.k. for strength, but, do not promote sarcoplasmic hypertrophy / bulking up.

    You'll want to study hypertrophy to understand this more clearly.

    Calories and recovery are what make gains.
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    Oct 13, 2010 3:01 PM GMT
    Milk - lots of milk. (If you're not lactose intolerant)

    Drink a half gallon a day in addition to everything you eat, and you'll see gains.
  • quirkyquirk

    Posts: 71

    Oct 14, 2010 5:05 PM GMT
    Chucky- Can you give some ref. places for a discussion of hypertrophy vs. Strength? I have always been under the impression that a muscle's size is directly related to its strength once the initial nueromuscular engramatic gains are played out.

    Just want to learn more.

    Cheers!
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    Oct 14, 2010 6:02 PM GMT
    Google is a great place to start. Type in, "muscular hypertrophy types." Also, try "sarcoplasmic hypertrophy." You'll have the hang of it in no time.
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    Oct 14, 2010 6:08 PM GMT
    muscle size is definitely not related to strength. I had a bowflex that i used to build amazing strength. I never got big on it, but used to for strength training, and then lifting weights for building size.

    The bowflex was a pain in the ass to use but it worked wonders. I went and could lift so much heavier weights. Which in turn, then built up mass.

    The bowlfex hit the fast twitch muscles. The heavy weights the slow twitch.
  • quirkyquirk

    Posts: 71

    Oct 14, 2010 10:01 PM GMT
    Thanks guys! I love these discussions! Cheers! My google button awaits!
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    Oct 15, 2010 10:30 PM GMT
    CaliBoySwag saidmuscle size is definitely not related to strength. I had a bowflex that i used to build amazing strength. I never got big on it, but used to for strength training, and then lifting weights for building size.

    The bowflex was a pain in the ass to use but it worked wonders. I went and could lift so much heavier weights. Which in turn, then built up mass.

    The bowlfex hit the fast twitch muscles. The heavy weights the slow twitch.


    You're wrong.

    Weight lifting uses fast twitch. The Bowflex Home Gym also uses fast twitch (it's not long duration, typically). In fact, if it's anaerobic, it's fast twitch. If it's aerobic, it's slow twitch. Now, if you're talking about a cardio device, e.g. The Bowflex Treadclimber, then, it could be slow twitch.