What is the Best way to BULK and Train..Many conflicting stories

  • Lift2Grow

    Posts: 2

    Jan 08, 2012 12:24 PM GMT
    I have been working out for years..BADLY.. I am now going for gold and will truly dedicate this year to get on the right track. The last 3 months I have been working out and seen some gains..BUT I want to GROW...Is 41 too late to start????? Im 6ft 4 210llbs...35waist 44 chest 16 Biceps..My new routine as of 31st Dec 2012.

    Food...Daily

    8am Oats with banana and weight gainer shake ( Made with Full fat milk)
    10.30am 6 eggs scrambled with 2 wholegrain toast
    12.30pm Mass gainer shake ( Pre workout)
    Mass gainer shake ( Post workout)

    3pm Tuna sandwich on wholemeal bread

    6pm Chix breast or beef with vegx2 plus potatoes
    8pm Fruit x2
    Pre bed Mass gainer shake

    This is average 5500 cals per day

    Workouts
    Drops sets on each 1st set.. 3-4 sets and 6-8 reps with max weight for proper form..Not that heavy at mo as need strength and gains..

    Day 1......Biceps and shoulders....
    Day 2......Chest and tri-ceps
    Day 3......Legs and Back
    Then I have 1 day off and then repeat again. I know that I need to increase weight when the reps become easy..

    What do you think of this rountine?
    Im not doing cardio as I want to gain mass..is this right or wrong?
    should I do this for 4 months and then cut?
    What advice could you PLEASE give me?

    all of your help will be great..Many Thanks Realjockers...Some great guys on here..CHEERS..

    Folllow my page on FB for Mind - body - soul advice

    www.facebook.com/healinghavenuk
  • james8431

    Posts: 2

    Jan 08, 2012 1:25 PM GMT
    Hiya Paul

    Sounds like an intense plan! But don't be surprised at 41 that it takes longer to make gains, your testosterone levels are not those of a 21-year-old.

    Two things about nutrition:
    1. Not sure about the whole milk, I would use skim. Milk fat is not especially good for you, if you feel you don't have enough fat in your diet, another source, like nuts, flaxseed, olive oil might be better.
    2. Not sure I would be taking so much of the mass gainer, I'm suspicious of relying on these sorts of things too much, some brands are full of all sorts of chemicals. I never take more than one protein shake per day, instead I try to use natural food like lean meats, fresh veg, simple starches.

    Stay pumped!
    James
  • Posted by a hidden member.
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    Jan 08, 2012 1:59 PM GMT
    I'll echo what James said. I hired a trainer (actually had 2 in different states) who trains competition bodybuilders to fix some stuff I was doing wrong with my lifts and at 46 I've made some of the best gains I've ever made. This is the diet he started me out on:

    MEAL 1: 2 whole eggs, plus 4 egg whites... with 1/2 cup of oatmeal (whole grain old fashioned oats). 1 cup fruit(any)

    MEAL 2: 8 oz lean beef with 6 oz potatos and 4 oz greens

    MEAL 3: 8 oz chicken with 3/4 cup rice and 4 oz greens , 1 oz raw nuts

    MEAL 4: 8 oz beef with 1/2 cup rice and 4 oz greens

    Pre workout: 3 tsp Bcaa's
    Post Workout: 1 scoop whey protein, 4 tablespoons dextrose, 3 tsp Bcaa's, 1 tsp creatine
    No more than one hour later eat meal 5

    MEAL 5: 8 oz chicken with 4 oz greens

    Meal 6: 2 can tuna with 4 oz greens

    His focus was on volume training: for example this would be a typical leg day: warm up with 25 squats, bar only. set 2 add weight so that you can barely achieve 20, Set 3 add weight so you barely achieve 15, set 4 add weight so you barely achieve 12. Then we'd do a similar pattern on leg extensions and leg curls and he would have me focus on balling up the muscle at the peak contraction and hold it for a fraction of a second. To finish out, three sets of 30 lunges with body weight only, which at this point was a real challenge. We trained 3 times a week and I would walk for an hour on my off days at a 3.5-4 mph pace.

    When I first started with him I was training 6 days a week in the 6-12 rep range but wasn't making much progress. Now I feel like I hardly train at all and everything is growing. I can't say that if my trainer would do the same thing with you that he's doing for me but this is what he did for me and it worked wonders. Both of the trainers selected similar regimens so my gut feeling is you'll do well on it. Good Luck!
  • james8431

    Posts: 2

    Jan 08, 2012 5:32 PM GMT
    Voltaire's diet looks like a healthy one to gain on!

    Paul, in your diet, you've got 3 pieces of fruit and almost no vegetables, I'm not sure you're getting enough fibre. Try adding stuff like broccoli, green beans, and spinach for dark green, and some red or orange ones like carrots.
  • Lincsbear

    Posts: 2605

    Jan 08, 2012 8:11 PM GMT
    It`s not too late at fourty one to start training for growth, but like other posters, it`ll be slower than if you were much younger. You`ll need to be more patient.
    I`d try to reduce the fat from those in those eggs and milk. More fruit and vegetables would help you.
    Trainingwise, maybe a second rest day?
    Doing some light/ moderate cardio won`t be a problem. It will strengthen your heart/lungs/circulation, etc., and help burn off any excess calories, so aiding defintion at least. It`ll add variety and interest to your workouts.
    Drink plenty of water and sleep well.
    Best wishes,
    John.
  • Posted by a hidden member.
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    Jan 12, 2012 4:10 PM GMT
    I would drop the whole milk for skim

    eat more chicken, fish and lean beef rather than relying on weight gainers.

    I would try cutting back that workout schedule. 7 days in a week, i am a big fan of working out a body part just once a week, if you want to do chest twice thats okay but try spacing out your workouts to more than three days and then repeat after a day off.

    you are a tall guy and want to bulk so I am not sure about the 5500 calorie number, that seems like alot and I know we all look great in our early 40s but that might be alot for you to take on bulking up and then trying to cut all that while maintaining muscle. I would talk to a trainer if you are seriously considering bulking up and then cutting.
  • mikey_101

    Posts: 250

    Jan 13, 2012 1:04 PM GMT
    Whats your goal?

    Bulk up and be realy stockey?
    No point adding muscle if its covered with fat..... I'm trying to add lean muscle but looking at your daily food and caloried I would worry about just puting fat on.