Bulking Up

chachi · 12-08-2006, 03:55 AM

Well i've been working out religously for 6 months now and have managed to gain 6 kilograms, bringing mme up to 72 kgs....i was hoping you guys would be able to provide me with some useful tips and information to help me achieve my goals...thanks in advance....
-chachi

88man · 12-08-2006, 07:03 AM

Lots of calories as you might know. High complex carbs and High Protein.....eat every 2 hours. Get some creatine and cycle it. Are you trying to clean bulk or what?? Your calorie intake should be above 3200.

chachi · 12-08-2006, 08:36 AM

Yeah i wanna do it clean....I'm taking creatine and protein at the moment, and having 6 meals a day, i just find it really hard to put on any weight at all....:(

10 · 12-08-2006, 01:47 PM

Quote:

Originally Posted by 88man

Lots of calories as you might know. High complex carbs and High Protein.....eat every 2 hours. Get some creatine and cycle it. Are you trying to clean bulk or what?? Your calorie intake should be above 3200.

Other than protein 88, what other supps would you recommend............now that my last job is history and I FINALLY have the ability to get my ass back in the gym on a consistent and regular basis, I'd like to buff up just a tad.

I do take protein, usually twice per day. Should I also incoroporate creatine in the mix? I don't want to be huge by any means but large enough so that my shirts fit nice and tight would work.......

sikdogg · 12-08-2006, 02:53 PM

Quote:

Originally Posted by chachi

Yeah i wanna do it clean....I'm taking creatine and protein at the moment, and having 6 meals a day, i just find it really hard to put on any weight at all....:(

If you're not gaining on what you are currently eating, then you simply need to eat more. You need to slowly increase calories in each meal until you start gaining weight. The process is really simple... to gain weight, calories in must be greater than calories burned.

10 · 12-08-2006, 03:42 PM

Quote:

Originally Posted by sikdogg

If you're not gaining on what you are currently eating, then you simply need to eat more. You need to slowly increase calories in each meal until you start gaining weight. The process is really simple... to gain weight, calories in must be greater than calories burned.

Or you could just wait until natural middle aged weight gain kicks in......lol

want8 · 12-08-2006, 04:08 PM

No shit, now I have to watch my calorie intake but for the opposite reason! Anyway, what you need to do is eat foods high in carbs. Pasta, potatoes, rice, breads, etc. The carbs convert to sugar, therefore, calories. I have been where you are, bulking up, and the more of these foods you can eat, the quicker the gains. If you have a high motabolizm, you will need more than the average person.

10 · 12-08-2006, 04:15 PM

Quote:

Originally Posted by want8

No shit, now I have to watch my calorie intake but for the opposite reason! Anyway, what you need to do is eat foods high in carbs. Pasta, potatoes, rice, breads, etc. The carbs convert to sugar, therefore, calories. I have been where you are, bulking up, and the more of these foods you can eat, the quicker the gains. If you have a high motabolizm, you will need more than the average person.

I think it also depends too on how much you workout per week. At my peak, I'm hitting the weights 5 days per week. Sometimes lower depending on my schedule but by and large, 5 days per week............and I'm CONSTANTLY HUNGRY!

want8 · 12-08-2006, 04:38 PM

Sure it depends on the workout. But in order to bulk up, you need the calorie intake, the foods I mentioned. And you are constantly hungry because you ain't had no pussy in ages!

10 · 12-08-2006, 05:01 PM

Quote:

Originally Posted by want8

Sure it depends on the workout. But in order to bulk up, you need the calorie intake, the foods I mentioned. And you are constantly hungry because you ain't had no pussy in ages!

You know want8, I was in your corner until that last little comment.......

JonPop · 12-08-2006, 05:49 PM

Quote:

Originally Posted by 10

You know want8, I was in your corner until that last little comment.......

AND...In this corner, 10. 6'2" and 180 lbs. And the challenger, want8. 5'7" weighing in at 185. Hee. They meet in the center of the ring, 10 is eating a large Porterhouse steak smothered in A1 sauce, while want8 grabs a piece of pie and a donut. Ooooo, want8 didn't see that coming, he drops the pie and grabs a Big Mac, in an effort to retaliate. Meanwhile, the referee is leaning against the ropes, drinking a large Late' and schmoozing the ring girl. The action is fierce, the bites are flying, want8 is gulping down the shit carbs with both hands. 10 is holding his own with a fast and furious chewing and swallowing using quick short jabs to the mouth. Want8 tries to throw a loaf of bread, but this is blocked by 10 with a slice of meatloaf. As the round comes to and end, they both return to their corners and 10 grabs a cold Merlot, while want8 goes for a glass of sugar filled ice tea.

10 · 12-08-2006, 07:06 PM

Quote:

Originally Posted by JonPop

AND...In this corner, 10. 6'2" and 180 lbs. And the challenger, want8. 5'7" weighing in at 185. Hee. They meet in the center of the ring, 10 is eating a large Porterhouse steak smothered in A1 sauce, while want8 grabs a piece of pie and a donut. Ooooo, want8 didn't see that coming, he drops the pie and grabs a Big Mac, in an effort to retaliate. Meanwhile, the referee is leaning against the ropes, drinking a large Late' and schmoozing the ring girl. The action is fierce, the bites are flying, want8 is gulping down the shit carbs with both hands. 10 is holding his own with a fast and furious chewing and swallowing using quick short jabs to the mouth. Want8 tries to throw a loaf of bread, but this is blocked by 10 with a slice of meatloaf. As the round comes to and end, they both return to their corners and 10 grabs a cold Merlot, while want8 goes for a glass of sugar filled ice tea.

Someone ate their wheaties this morning..........LOL

And for the record, I'm 200 lbs now!!

kdub · 12-08-2006, 07:35 PM

A big tip I got years ago from a MR UK was to eat a large carb meal last thing at night before bed as this will end up stored as unburnt energy into fat cells which is basically what you need (plus loads of protein) to gain. 6 kgs is a good gain in lean muscle mass in that amount of time regardless of steroid use. You will continue to gain like this until you hit your natural strength and size limit which is probably about now if you have been training and eating right.

Ok this sounds weird but you have to train light for a little while and level out. Give your body a chance to get used to the level its at then in 6 weeks hit it heavy again for 12 weeks and you will see another good gain.

JonPop · 12-08-2006, 07:51 PM

Quote:

Originally Posted by 10

Someone ate their wheaties this morning..........LOL

And for the record, I'm 200 lbs now!!

Well, I thought it was funny.

rocky6535 · 12-08-2006, 09:50 PM

An old rule of thumb they told us when I played football is to make sure that you eat at least one gram of protein for every pound of desired bodyweight. Sorry Chachi, but I don't know what that is in kg because I don't know metric. I gained over 20 lbs in one summer doing pretty much what you are doing, eating about 5 good sized meals per day and taking protein along with it. I was also working out twice a day (I had time like that back then). It got to the point where I hated eating because it was too much, but it worked and I was in great shape back then, and we had a very successful football season. I took creatine too, but I don't feel that it made nearly as much difference as eating heavily did in terms of weight gain. It definitely helped with strength gain though, which continued even after I stopped eating as much.

chachi · 12-08-2006, 11:41 PM

So I'm going to start eating more clean food, and I'll take another protein shake daily, it couldn't hurt....

rocky6535 · 12-09-2006, 09:01 AM

I think the most important thing is to monitor your protein intake and hit the gym consistently. There's no better source than a protein shake (Optimum makes my favorite one) because they are very low in fat and very high in protein. And they don't require cooking, but I guess that's not such a big deal if your girlfriend cooks for you. That's why I've been losing weight instead of gaining it lately.

chachi · 12-09-2006, 10:05 AM

Haha she better, if she didn't I'd be living on cereal, sandwiches, canned food and protein shakes....LOL....

rocky6535 · 12-09-2006, 06:38 PM

I guess we're all alike...

ThegoodDoctor · 12-10-2006, 09:46 PM

I agree with Rock about the shakes. Another shake option would be a weight gainer shake. I give my athletes Champion Nutrition heavy weight gainer. If you mix it the way I do, and the athlete brings in whole milk, the shake can easily have 1,000 calories in it. Granted we won't use all the protein in the shake, but in this case its the calories I am after for my kids.

chachi · 12-11-2006, 05:31 AM

Yeah, I've never tried any weight gainner shakes....I'll look into it though, thanks for the tip

want8 · 12-11-2006, 04:23 PM

Quote:

Originally Posted by JonPop

Well, I thought it was funny.

It was funny as hell! But for the record, I am 5'10" 175 lbs. Lean mean sex filled machine!

JonPop · 12-11-2006, 04:35 PM

Quote:

Originally Posted by want8

It was funny as hell! But for the record, I am 5'10" 175 lbs. Lean mean sex filled machine!

I know...

I was just editorializing to make the bit funny. Hee

want8 · 12-11-2006, 04:41 PM

Gotcha, it was funny as hell though.

slickwillie · 12-13-2006, 04:41 AM

Quote:

Originally Posted by 10

I think it also depends too on how much you workout per week. At my peak, I'm hitting the weights 5 days per week. Sometimes lower depending on my schedule but by and large, 5 days per week............and I'm CONSTANTLY HUNGRY!

Hey 10, when you get hungry just drink a Guinness like I do! Kills the hunger pain and relaxes you all at the same time.

10 · 12-13-2006, 04:44 AM

Quote:

Originally Posted by slickwillie

Hey 10, when you get hungry just drink a Guinness like I do! Kills the hunger pain and relaxes you all at the same time.

Isn't "Guinness" beer?

88man · 12-13-2006, 06:02 AM

Quote:

Originally Posted by 10

Other than protein 88, what other supps would you recommend............now that my last job is history and I FINALLY have the ability to get my ass back in the gym on a consistent and regular basis, I'd like to buff up just a tad.

I do take protein, usually twice per day. Should I also incoroporate creatine in the mix? I don't want to be huge by any means but large enough so that my shirts fit nice and tight would work.......

Sorry guys I have finals this thursday and friday and have been away for the longest time.....and havent had any PE in a while!!!! AAAAHHH!!!

Anyway,
I would suggest some casein protein in the morning and at night. Creatine would be excellent too (CEE) actually. I would suggest some NHA (non-hormonal anabolic) such as X-FACTOR. This contains Arachidonic Acid (one of the most biologically active fatty acid towards skeletal muscle growth by means of prostaglandins. AA release will regulate protein synthesis and "breakdown rates" in the local tissues.....in favor of growth. Also a product that is high in leucine and other amino acids like "ICE" by Xtreme Formulations.....or Purple WRAATH by Controlled Labs.

Some effects of AA (Arachidonic Acid)
-Increase in density of androgen receptors/local T sensitivity.
-Insulin sensitivity
-N.O. production (Nitric Oxide)
-Upregulating local IGF-1 receptor expression
The only diverse sides are INCREASED SORENESS.

GET ABOUT 1.5 to 2grams OF PROTEIN PER POUND IN BODY WEIGHT!!

kdub · 12-13-2006, 12:20 PM

Quote:

Originally Posted by 10

Isn't "Guinness" beer?

Nope thats like calling Vodka, Whiskey