GUIDE TO BULKING UP

[Lifeforce]

From what I've heard, never combine cardio and weight training. This make the most sense. You'll break down your muscles if you train like that. Instead, do cardio in the morning and weights in the afternoon, or the reverse. On leg day, don't do cardio.

 

[blueman]

what weight do u guys think i should be so i can start doing weights

 

[Lifeforce]

What's your Body fat percentage?

 

[blueman]

that i dont know

 

[Lifeforce]

Well, no matter if you want to go up and down. Just set a reasonable goal for yourself. You can always change this later when you begin to lift.

 

[Mixah]

Two questions

Upon posting this I realised there were already answers in the thread, but more advice will be welcome. Thanks for the replies.

I was able to work out how much of each calories I need to eat:

I weigh 158 lbs, that's about 11 stone.

Protein: 1.3-1.5g / 158 = 205.4grams per day
Sources: Skimmed milk, cottage cheese, lean meat, whey powder, eggs.

Carbohydrates: 2-3g/ 158 = 316grams per day
Sources: Whole wheat bread, pasta, rice, oatmeal.

Fat 0.33 - 0.5g / 158 = 52.14grams per day
Source: 1 Tablespoon of FLAX OIL.

My current diet consists of:

A Ham & Cottage Cheese Sandwich (2 slices bread)
Protein: 16.12g
Carbohydrates: 42.44g
Fat: 22.45g

A Diarylea Sandwich (2 slices bread)
Protein: a bit less than 8g
Carbohydrates: 41.2g
Fat: 21.5g

A bowl of Oatmeal (Ready Oats, and Milk)
Protein: 9.8g
Carbohydrates: 30.9g
Fat: 3.65g

2 glasses of milk
Protein: 1.7g
Carbohydrates: 2.5g
Fats: 0.05g

And a meal made by my mom. Yet I'm only getting a minumum of:

Protein: 37.32g I need 168.8g extra!
Carbohydrates: 119.54g I need 196.46g extra!
Fat: 47.5g Close enough

I'm going to buy some Whey tomorrow, but apart from that what else can I do to improve my calories. I read a good diet accounts for 80% of results so want to get this part over with quickly!

Also, I use dumbbells at home for exercises (there's about 12 I do). Is there anything more a gym can offer, or should I stick to my weights? Thanks!

 

[thefonz]

just remember that protien is the only nutrient with nitrogen in it so if you're going to eat 200 g of protien a day be sure to drink lots of water with it.......if you don't you're body is gonna have to deal with the high levels of nitrogen that leads to kidney damage.....drink lots of water

 

[Bling]

Am I gettting enough out of my SPIRU-TEIN?


CALORIES 110
w ith 1 CUP SKIM MILK 190
TOTAL FAT .5 g <1%
with 1 CUP SKIM MILK <1%
TOTAL CARBOHYDRATES 12 g 4%
with 1 CUP SKIM MILK <8%
PROTEIN 14 g 28%
with 1 CUP SKIM MILK 44%



Is that good enough, or do I need some more?

 

[Caldus]

OK I need some input...

I weigh between 125 and 130.

This is my routine (been doing it for 6 months):

Work out 3 times a week max in this order (increasing the weight every two weeks or so):

- Stretches for 5-10 minutes.
- Rest for a minute.
- Military Press - 3 sets, 8 reps, 80 pounds.
- Same thing with 1 set, 5 reps, 90 pounds.
- Inclined Benchpress - 3 sets, 8 reps, 110 pounds.
- Same thing with 1 set, 5 reps, 120 pounds.
- Biceps (pull downs) - 3 sets, 10 reps, 70 pounds.
- Back (pulling down on same machine) - 3 sets, 10 reps, 90 pounds.
- Cable Row - 3 sets, 20 reps, 70 pounds.
- Machine for chest - 3 sets, 10 reps, 60 pounds.
- Free weights for biceps - 3 sets, 8 reps, 30 pounds on each hand.

And that's about it. I'm probably going to start doing abs too at some point.

I'm guessing I don't eat enough by looking at what D posted. So I'll work on that. I've been a little under but not too far under. I've noticed some great results so far after 6 months of doing this in the gym.

I'll post a pic at some point.

But is there anything wrong with my routine here? What do I need to work on, drop, or add?

 

[seattledon]

been there done that

Start date, feb. 15th 2005
142lbs. 5'10''

i was sick of being a skinny ****er.

weight gainer, creatine, cell volumizer, protein powder, nuts (fats), viatamins, 3 meals a day + 3 weight gainer\protein shakes a day.

I only hit each major muscle group HARD once a week. no machine bull****, just freeweights for the most part.

today.
165lbs.

results. six pack is still there although not as defined.
muscles are ripping out of my body.
girls pay 110% more attention to me and i get laid 1000% more.

it's hard work to gut 6 meals a day and work out 3-4 times a week, but it's well worth it!


after six months you should be ripped muther****er. you're not doing it right. HEAVY AND explode with your weights and burn your muscles till they cant even hold your body up. eat *****!!! your confidence will go through the roof when every girl you see is checking you out and want to F u!

 

[Warboss Alex]

Originally posted by Caldus
OK I need some input...

I weigh between 125 and 130.

This is my routine (been doing it for 6 months):

Work out 3 times a week max in this order (increasing the weight every two weeks or so):

- Stretches for 5-10 minutes.
- Rest for a minute.
- Military Press - 3 sets, 8 reps, 80 pounds.
- Same thing with 1 set, 5 reps, 90 pounds.
- Inclined Benchpress - 3 sets, 8 reps, 110 pounds.
- Same thing with 1 set, 5 reps, 120 pounds.
- Biceps (pull downs) - 3 sets, 10 reps, 70 pounds.
- Back (pulling down on same machine) - 3 sets, 10 reps, 90 pounds.
- Cable Row - 3 sets, 20 reps, 70 pounds.
- Machine for chest - 3 sets, 10 reps, 60 pounds.
- Free weights for biceps - 3 sets, 8 reps, 30 pounds on each hand.

And that's about it. I'm probably going to start doing abs too at some point.

I'm guessing I don't eat enough by looking at what D posted. So I'll work on that. I've been a little under but not too far under. I've noticed some great results so far after 6 months of doing this in the gym.

I'll post a pic at some point.

But is there anything wrong with my routine here? What do I need to work on, drop, or add?

If you've noticed great results then stick with it. The absolute worst thing you can do is change. Congratulations, keep it up!

I wouldn't go for this routine personally but if it's working for you hell, stick with it!

When/if your lifts start to stagnate and you're not gaining anymore weight, then think about changing.

after six months you should be ripped muther****er. you're not doing it right. HEAVY AND explode with your weights and burn your muscles till they cant even hold your body up. eat *****!!! your confidence will go through the roof when every girl you see is checking you out and want to F u!

Well done to you as well but I disagree - six months mayn't be enough, it all depends on the person. I'm not knocking your achievement by any means my friend, it's very impressive, but just because it worked for you in six months doesn't mean it'll work for everyone!

 

[Warboss Alex]

Re: Two questions

Originally posted by Mixah
Upon posting this I realised there were already answers in the thread, but more advice will be welcome. Thanks for the replies.

I was able to work out how much of each calories I need to eat:

I weigh 158 lbs, that's about 11 stone.

Protein: 1.3-1.5g / 158 = 205.4grams per day
Sources: Skimmed milk, cottage cheese, lean meat, whey powder, eggs.

Carbohydrates: 2-3g/ 158 = 316grams per day
Sources: Whole wheat bread, pasta, rice, oatmeal.

Fat 0.33 - 0.5g / 158 = 52.14grams per day
Source: 1 Tablespoon of FLAX OIL.

My current diet consists of:

A Ham & Cottage Cheese Sandwich (2 slices bread)
Protein: 16.12g
Carbohydrates: 42.44g
Fat: 22.45g

A Diarylea Sandwich (2 slices bread)
Protein: a bit less than 8g
Carbohydrates: 41.2g
Fat: 21.5g

A bowl of Oatmeal (Ready Oats, and Milk)
Protein: 9.8g
Carbohydrates: 30.9g
Fat: 3.65g

2 glasses of milk
Protein: 1.7g
Carbohydrates: 2.5g
Fats: 0.05g

And a meal made by my mom. Yet I'm only getting a minumum of:

Protein: 37.32g I need 168.8g extra!
Carbohydrates: 119.54g I need 196.46g extra!
Fat: 47.5g Close enough

I'm going to buy some Whey tomorrow, but apart from that what else can I do to improve my calories. I read a good diet accounts for 80% of results so want to get this part over with quickly!

Also, I use dumbbells at home for exercises (there's about 12 I do). Is there anything more a gym can offer, or should I stick to my weights? Thanks!

Good grief, that's the protein requirements of a bed-ridden hamster you're getting in there. Pump the protein lad, forget about carbs and fats for the moment.

I'd join a gym personally for a greater range of weights and equipment but see how far you get on home training first.

 

[Warboss Alex]

Originally posted by Bling
Am I gettting enough out of my SPIRU-TEIN?


CALORIES 110
w ith 1 CUP SKIM MILK 190
TOTAL FAT .5 g <1%
with 1 CUP SKIM MILK <1%
TOTAL CARBOHYDRATES 12 g 4%
with 1 CUP SKIM MILK <8%
PROTEIN 14 g 28%
with 1 CUP SKIM MILK 44%

Is that good enough, or do I need some more?

I've never been a huge fan of energy drinks (I assume that's what it is?) except for athletic perfomance, and since this on a bulking thread I doubt that's what you're after.

At 14 years old, I think you should concentrate on growing first! Keep fit and healthy for now, and forget the muscles for a little while, you're still developing.

 

[Caldus]

Originally posted by Warboss Alex
If you've noticed great results then stick with it. The absolute worst thing you can do is change. Congratulations, keep it up!

I wouldn't go for this routine personally but if it's working for you hell, stick with it!

When/if your lifts start to stagnate and you're not gaining anymore weight, then think about changing.



Well done to you as well but I disagree - six months mayn't be enough, it all depends on the person. I'm not knocking your achievement by any means my friend, it's very impressive, but just because it worked for you in six months doesn't mean it'll work for everyone!

Yeah it just really hurt last time I worked out so I've taken about 4 or 5 days off and then I can get back into it again refreshed. I'm going to incorporate squats into my workout next time and then on off-days I will do a bunch of crunches and other ab exercises at home.

 

[snintel]

The high-protein foods I've looked at (tuna, fish, beef) all seem to be high in cholesterol. I don't want to have a heart attack in 30 years just to be ripped right now. What is a good source of protein that is low in cholesterol?

 

[Warboss Alex]

The high-protein foods I've looked at (tuna, fish, beef) all seem to be high in cholesterol. I don't want to have a heart attack in 30 years just to be ripped right now. What is a good source of protein that is low in cholesterol?

Do your homework mate. Eating (dietary) cholesterol doesn't raise your own cholesterol levels, the body actually produces less natural cholesterol to balance it out.

 

[kk2004]

Twice a week

guys i realli wanna work on my chest my tricep and bicep, my back and shoulders and abs ad forearms and wrists. I realli dont care about my legs.

Is it okay if i train each mucsle twice a week bcuz i dont include the legs in my workout. twice a week is better i think

 

[TedJustAdmitIt]

Re: Twice a week

Originally posted by kk2004
I realli dont care about my legs.

The legs are the largest muscle group in the body.....if they don't grow you can't really expect anything else to grow much either.

Read this:http://www.sosuave.net/forum/showthread.php?s=&threadid=78783

 

[kk2004]

ic

So i should only exercise each muscle group once a week? Cant i work the chest and arms twice and the back and legs once?

like
day 1-chest/arms
day 2-back/shoulder
day 3-rest
day 4-legs/torso
day 5-chest/arms
day 6- rest
day 7-rest

i figure do abs like three times a week.

 

[Warboss Alex]

So i should only exercise each muscle group once a week? Cant i work the chest and arms twice and the back and legs once?

In simple terms, no.

You CAN train your body twice a week, but you'll have to eat excessively to compensate, use large amounts of glutamine, extreme stretch to aid recovery, sleep like a dog, etc.

Unless you're prepapred to do this, right now just train each bodypart once a week.

Training your arms more often won't make them grow!