Advice on how to bulk?

  • Posted by a hidden member.
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    May 12, 2009 3:43 PM GMT
    Im 18 from london about 5ft7/8 so pretty short for a guy! i weight about 112 pounds and BMI of 19 ,Id really like to get a nice toned body chunkier arms.

    At the moment im doing about 50 sit ups a day and pulling 70/80 KG religously trying to do more when i have the time . My diets not great so tips of the types of food for my situation would be wicked.

    Any advice apprecitated ,ask for my msn if your willing to help! online trainer? lol Cheers guysicon_smile.gif
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    May 12, 2009 5:45 PM GMT
    Eat a whole bunch more. Protein primarily, but whole grain carbs. So whole grain breads, wild rice, etc. Lots of fruits and veggies. But probably more than what you're eating now.

    Then, do lots of hard work.

    Do sprints, instead of just running or stair master.

    Do weights, but take as little breaks between sets.
    If you're just starting out and can't do weights very well, focus on body weight stuff.
    Do tons and tons of pushups, with as many variations as you can (arms wide, arms narrow, one arm raised, feet raised, feet on exercise ball, etc).
    Do pullups. Lots of them, and vary them.
    Do single leg squats (pistols).
    Do single leg deadlifts.

    If you know how to push weights around properly (and with good form), do compound exercises, like squats and deadlifts.
    Spent as much time or more on your legs as compared to your upper body. Your leg muscles are huge, and working them will bump up your testosterone and make your body put on muscle everywhere.

    Basically, if you're starting up, eating a ton (cleanly) and working hard with your body weight for awhile, you should lose fat and gain muscle. If not both, then definitely one of those. And losing fat will make you look bigger, even if your muscles don't get bigger.
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    May 12, 2009 7:23 PM GMT

    If you weigh 112 pounds at 5'8", you really need to EAT.