Bulking up and gaining volume!

  • clint_mitchel

    Posts: 3

    Jun 05, 2013 11:21 PM GMT
    Hey guys, I was just wondering if any of you had tips on bulking and getting more muscle mass! I'd love someone who could actually guide me, but I don't expect that icon_razz.gif Anything helpful is appreciated!
  • dudesweet08

    Posts: 8

    Jun 11, 2013 3:09 AM GMT
    Hey man, I'm definitely no expert on it - I've been having issues with this for as long as I've been working out. My best success has been working out less ( I know, seems weird ) but for me, I work out every other day, and have what I call Eat days. There's pretty much no way around it, I've tried everything, but the trick is, you just need to eat.

    Then you need to pick muscle groups that go together for you (chest and bis, shoulders and tris, then leg days is what I do) and then you do one of those each day you work out, so you're only doing that muscle group once a week. That's the only way I was able to gain weight and it came slow (10 pounds took me about 4-5 months).

    That way gives you time to rest your muscles and have them rebuild, whereas before I would workout every day and do the same muscle groups every other day because I wanted a big chest and biceps - and they weren't getting enough rest and rebuild time to get the results that I wanted.

    ON EAT DAYS - pack on the calories, I've actually been trying my best to count calories, which is a huge pain in the ass, and there are WAY better ways to do this - but I've been eating out a lot because most restaurants have how many calories are in each meal. I eat a lot of Chinese because they're really generous with their meats (5 chicken breasts with rice for 13.50 at one close to me), as well as lots of smoothies with protein. I like to get Chocolate milkshakes and put whey protein in them because they're really high in calories. Unfortunately, its real expensive to eat out all the time, but I'm too lazy to do all the cooking and stuff for myself.

    ITS REALLY HARD, and my biggest issue was when I was finally meeting my weight gain goals, I would frequently get sick and lose the weight very quickly, which is extremely depressing - so take some supplements to keep you healthy as well.

    **** I AM NOT AT ALL AN EXPERT, this is just what has (semi) worked for me. Hopefully someone more educated on this will add to mine or maybe tell you the exact opposite, and maybe I'll get better results too. Good luck man
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    Jun 11, 2013 3:27 AM GMT
    I used to be really skinny a couple of years ago. Always had been, no matter how much I ate, I just could not put on weight. I thought I ate enough, and that my body type was just "skinny", and that I would never gain. But, I just was not eating enough.

    This worked for me, it's really simple;

    I ate 3 BIG meals a day. Biggest meal always after the gym, 30 minutes after the gym. When I say big meals, I really mean big. A meal could take me 40 minutes to eat since my stomach was so full. But it did help. I also drank my gainer, two times a day, one in the morning and one after the gym. The gainer that helped me on my way was Giant Mega Mass 4000. (Often I had 2-4 eggs in my gainer, just for the extra protein and calories)

    Good luck!
  • Posted by a hidden member.
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    Jun 12, 2013 12:59 AM GMT
    Why are you worried about bulking up if you have a webcam site? (per your profile) You'd lose half your clientele.

    Sounds like you're just trying to draw attention to your cam site.
  • Rhi_Bran

    Posts: 911

    Jun 12, 2013 1:21 AM GMT
    I love protein shakes. Get a chocolate whey protein mix and then make one of these:

    1 scoop mix (~20g protein, ~90 calories)
    1 tbsp creamy peanut butter (~8g protein, 100 calories)
    1 tbsp chia seed (~3g protein and ~5-8g fiber, 60 calories)
    1/2 a ripe, medium sized banana (~50-60 calories)
    1.5c 2% milk (~14g protein, ~165 calories)

    Tastes great and in all is 45g protein, 475 calories! Good to use as a simple, easy-to-consume fourth meal that is very high in protein and doesn't have gut-busting amounts of calories.
  • Hunkymonkey

    Posts: 215

    Jun 24, 2013 6:24 AM GMT
    First of all, you are at the right age to go after size.
    Your hormones are very high and your body is waiting for the right stimulations: training & food.

    As the first poster said, don't overtrain. It will hold you back significantly. The point is to breakdown you muscles so the repair and grow back bigger, not make them so tired that you can't recover. I personally think a good foundation for conditioning beginners is the HST (hyper-trophic specific) training progam. Full body 3 times per week, only 2 work set per exercise. Trust me, it's a slayer. After a while, you will need to on to other routines - but that's for the good.

    You need calories to gain weight, but you have to watch what you eat. You need lots of protein, 6 - 7 times a day. At this stage, don't even worry about gaining the wrong kind of weight, but focus on low glycemic carbs (look up the glycemic index). I prefer a diet that is overall during the day 40% protein, 40% carbs, 20% good fats (monosaturated like olive oil). Stay away from processed foods if you can (twinkies, chips, lunchmeats).
  • Posted by a hidden member.
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    Jun 24, 2013 6:29 AM GMT
    I'm an NSCA-CPT. I'm really into bodybuilding now and have tried a lot of things in the past 3 years of lifting. Im young, but I have discovered a lot of what works.

    Eat real food.

    Count your Macronutrients. (myfitnesspal)

    Write down your workouts/goals.

    Stick with it longer than a year.

    There's a lot more to it, but these are things I failed to do for a long time and am learning about it. If you have any questions, A. Im sure there are buffer guys on here to tell you, B. Id be more than happy to help icon_smile.gif
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    Jun 24, 2013 7:02 AM GMT
    You should see results if you're in a slight caloric surplus and you're eating enough protein(about a gram of protein per pound of body weight). As far as routine is concerned; I prefer the push, pull, legs training split. Full body routines are probably the best for beginners, but I find them boring.