Thin but wanting to bulk up

  • Posted by a hidden member.
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    Dec 24, 2007 3:28 AM GMT
    Ok, I know that there have been a lot on this topic but I'm just having a little troble still.

    I'm thin and tone. Very tight actually. But I really want to put on some size. I know that I'll never be able to look like many of you, not only because of genetics, but also because I love swimming (1.5 to 2 miles 3 days a week) and do a lot of yoga. (except for recently because of having my hip replaced)

    But now that I'm back in the gym, I really would love to put on some size. I eat really well, try to supplement my diet with an extra 60+ grams of protein a day in addition to my diet.

    Is there anyway, short of reducing my cario down to very little that I can do this?
  • GQjock

    Posts: 11649

    Dec 24, 2007 11:10 AM GMT
    Two clues made me think you might be able to do a little more
    You say that you eat well...what does that mean?
    It might be healthy but you need more cals to grow more talk about maybe reducing cardio
    How much are you doing?
    Because if you're tryin to bulk more than say one day is too much
  • Posted by a hidden member.
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    Dec 24, 2007 8:27 PM GMT
    Well, traditionally I swim 1.5 to 2 miles 3 days a week, do yoga 2 - 3 days a week and cycle about 60 miles or so on the weekends. Plus... I lift 2 days a week.

    When I say that I eat well, it is yogurt and granola in the morning a high protein lunch and dinner, a couple protein shakes a day and then a couple small snacks through the day like protein bars/nuts/yogurt.

    That's about it
  • justinlee86

    Posts: 501

    Dec 24, 2007 8:31 PM GMT
    Personally I would not worry about the cardio all that much, because you want to stay toned and lean.

    You mentioned that you only work out twice a order to gain some sice i would work out a little more than that...

    Try a minimum of atleast three times a week.

    If you go to on their super site they have a workout can download existing workouts that fit your needs...

    Good Luck!!!!
  • Posted by a hidden member.
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    Dec 24, 2007 9:14 PM GMT
    Your swimming is your cardio, if you are also running, stop. You need a gram of protein for every pound of body weight. You also need to eat more, 6 small meals a day at your activity level should do. You almost need someone to put together a diet for you. And I would bet it will be in the 3200 cal range.

    As for putting on muscle mass, you stick with basic compound exercises with free weights. Flat bench, squats, barbell curls, shoulder press, and crunches. These are the ones that will put on the mass, provided you get good sleep and protein. Use enough weight to fail at 6 reps, 3 sets are enough. As you get stronger start failing at 9 reps. But never do any more until you have the mass you want.

    Remember it also takes time. Don't be surprised if it takes a year to get there.
    Good luck
  • Posted by a hidden member.
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    Dec 24, 2007 9:43 PM GMT
    Firstly: I am a fairly hard-gainer. If I don't lift often and eat right, I lose weight very easily. I find that by doing regular weight training, not only do I look more toned, but I am able to bulk up enough that people start to notice.

    I think that with regular isolation excersizes in 6-12 rep per set range along with eating a balanced diet (heavier on the protein) and a good multivitamin and maybe creatine once a day after your workouts you will get some noticeable gains.

    Have you thought of reducing the amount of cardio you are doing to just a 15-minute warm up?

    Hope this helps!
  • justinlee86

    Posts: 501

    Dec 24, 2007 9:47 PM GMT
    To the protein statement...

    you shouldnt take grams per pound...theoretically you cant use two different meassurements...

    it should be grams per kilogram.

    depends on how you want to do it...

    here is a protein calculator...
  • Posted by a hidden member.
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    Jan 08, 2008 7:34 PM GMT
    Thank you everyone... I'm working now on uping my caloric up take and my protein as well.