Aspiring bodybuilder looking for help!

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    Mar 05, 2010 11:37 PM GMT
    Hi everyone. So, basically the reason why I'm writing this is to ask all of you for some help on how to become huge. I've been into lifting for a while now, but just for strength and sports, but now I want to start sheding a few pounds (mainly from the belly) and gaining a lot of muscle. Anything including workout plans or diets that have worked for you would give me a great start. I actually just attened the Arnold Fitness Classic in Columbus and it has given me the push to finally start training seriously and hard for this! I'll get back on often to check for any advice that you guys have given me and I may even post pics on my progress. Honestly, anything that you have to say will help and I thank you in advance!
    Jordan
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    Mar 06, 2010 2:26 AM GMT
    Well Jordan, you're 18 and have all kinds of advantages hormonally and you're hopefully injury free as well.

    To get big, everyone has to:

    1. Eat (Clean)
    2. Sleep/Recuperate
    3. Hit the weights hard and heavy

    Do you have your sights on competing at some point? Or do you just want to be big and muscular? How far you want to take it, how fast you want to get there and what methods you're willing to employ will determine a lot.

    A this stage at 18 and starting to focus on getting bigger, I'd stick with the basics and build yourself a solid foundation using basic mass building exercises. Start learning how to eat clean and cutting out the heavy calorie junk foods, forget about drinking and make sure you get minimum 8 hours sleep every night. I'm not saying you have to become a social hermit and not hang with your friends but if you're really serious about getting there, a lot of those things are gonna be tough to do and make progress.

    It's a commitment. To some extent it comes easier for some than others but it's a lot of hard work but can be so rewarding. I'm looking forward to preparing for my next competition as soon as I can manage it.
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    Mar 06, 2010 2:35 AM GMT
    thanks so much! i appreciate the info.. but what exactly would be mas building exercises? also, do you think I need to focus on having a very strcit diet or just one that is clear of all the things you mentioned? And I do not know f I want to compete.
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    Mar 06, 2010 2:50 AM GMT
    You'll want to study up on sarcoplasmic hypertrophy.
    Eat.
    Rest.
    Lift.
    Repeat.
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    Mar 06, 2010 3:10 AM GMT
    Mass building exercises:

    Legs: Squats, Dead lifts, Quad Extensions, Hamstring curls, Leg Presses, Standing Calf Raises and Seated Calf Raises
    Chest: Barbell Presses (Flat, Incline and Decline), Dumbbell Presses (Same)
    Back: Seated Rows, Barbell Rows, Dumbbell Rows, Lat Pulldowns, Still Leg Dead Lifts
    Biceps: Barbell Curls and Dumbbell curls (All variations)
    Triceps: Nosebreakers/Skullcrushers, Pressdowns, Dumbbell Kickbacks, Weighted Dips
    Shoulders: Barbell Presses (Seated), Dumbbell Presses, Front Raises, Side Laterals, Bent Over Laterals
    Forearms: Wrist rolls (variations), Reverse Curls

    It's not to say there isn't room in your routine for other exercises as well but I consider these the basics. Do them with correct form and as heavy as you can and if you eat right and recuperate properly....you'll grow.

    At 6'4" 260 seems like you are pretty muscular already. I can't really tell. You might have more body fat than you'd like but still there has got to be some muscle there judging by your photo even though you are fully clothed. You don't look out of shape at all, that's for sure.

    The diet, strict in the sense you should be eating clean most of the time. If you're bulking and you eat tons of pizza and burgers and fried chicken....yeah it's protein but you'll get fat and that's not what your looking for. Baked or boiled chicken, fish, lean meat, turkey alll skinless and trimmed of as much fat as you can possibly eliminate from it. Don't cook in vegetable oils, use olive oil (small amounts go a long way), safflower oil, flaxseed oil. You need fats to build muscle but you get enough from food just as they are you don't need to add more in preparing.

    When I was in training and bulking I was eating mostly egg whites, chicken, tuna, turkey, salmon (one or two meals a week) and lean red meat (again one or two meals a week), those were my proteins. Carbs, veggies pretty much all you want, sweet potatoes, oatmeal, brown rice and a bit of fruit for breakfast and post workout. Used some protein powder pre bedtime along with a "snack" of cottage cheese and a few blueberries or strawberries. That's about it. Six to eight meals a day. I was up to 5,000 calories a day for a while and went from 167 to 194.5 at my heaviest before cutting down for show to 174. You'd definitely need more because you're a foot taller, almost 30 years younger and already outweigh my start weight by about 100lbs!
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    Mar 06, 2010 5:00 AM GMT
    EAT EAT EAT EAT EAT EAT EAT
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    Mar 07, 2010 12:03 AM GMT
    Thanks shortandsexystud for your valuable input! You're one of a few bodybuilders on RJ that I'm following for bb advice
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    Mar 07, 2010 4:52 PM GMT
    thanks to everyone so far. this has helped! I'm already getting started
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    Mar 07, 2010 11:36 PM GMT
    Let us know how you do!