Alright, I've found a cheap gym membership for a great gym near me at 94% off on Scoopon. 6 weeks for $20 instead of $350.
Bulking Up
- Thread starter Ookie
- Start date
Hey bro. I don't think you need to gain muscle. I think you should strengthen the muscles you already have. Eat around 2000-3000 calories a day (eat clean). Have protein shakes. My recipe is:
-1 cup of ice
-1 cup of fat free skim milk (or soy or almond milk)
-1 bananerrrrrrr
-2 scoops of whey protein (body fortress or EAS is what I use)
That's at LEAST 35g of protein depending on the whey protein powder you use.
Blend that shit up.
Eat your bodyweight in protein daily.
I eat lean meats, extra lean beef, vegetables, eggs, oats, fruits (3-4 servings daily only as these come high on carbs), beans, nuts (almonds are the best IMO), soy beans, protein bars, and whey protein.
Make sure you drink a lot of water daily (so your abs look amazing).
I recommend doing P90X btw broski. tumblrgym.tumblr.com has them for free (I bought my set though).
Eat 6 meals over the course of 2-3 hours everyday and make sure to schedule 1-2 cheat MEALS per week. I love granola smothered in a tbsp of Nutella with some milk.
Exercise daily and always have a rest day. Remember there is no "magic move" that can make you gain lots of muscle instantly. My favorite exercise is the bicep curl though -- the day after my muscles felt A LOT tighter. Make sure you do 3 days of resistance and 3 days of cardio weekly.
Let me know if you have any other questions.
Also monitor what you eat -- the best website for this is myfitnesspal.com (I love the community there too).
-1 cup of ice
-1 cup of fat free skim milk (or soy or almond milk)
-1 bananerrrrrrr
-2 scoops of whey protein (body fortress or EAS is what I use)
That's at LEAST 35g of protein depending on the whey protein powder you use.
Blend that shit up.
Eat your bodyweight in protein daily.
I eat lean meats, extra lean beef, vegetables, eggs, oats, fruits (3-4 servings daily only as these come high on carbs), beans, nuts (almonds are the best IMO), soy beans, protein bars, and whey protein.
Make sure you drink a lot of water daily (so your abs look amazing).
I recommend doing P90X btw broski. tumblrgym.tumblr.com has them for free (I bought my set though).
Eat 6 meals over the course of 2-3 hours everyday and make sure to schedule 1-2 cheat MEALS per week. I love granola smothered in a tbsp of Nutella with some milk.
Exercise daily and always have a rest day. Remember there is no "magic move" that can make you gain lots of muscle instantly. My favorite exercise is the bicep curl though -- the day after my muscles felt A LOT tighter. Make sure you do 3 days of resistance and 3 days of cardio weekly.
Let me know if you have any other questions.
Also monitor what you eat -- the best website for this is myfitnesspal.com (I love the community there too).
No need to go to the gym if you don't want to, but push-ups and sit-ups will do nothing by themselves.
Go to Walmart and buy a set of free weights. Get some Whey Protein powder as well. Best thing to take pre and post workout.
Do weight training 3 times a week, 45 minutes each session.
Day 1: Biceps + Triceps
Day 2: Chest (push-ups) + Shoulders
Day 3: Abs + Legs
Look up free weight exercises on Google and you'll find plenty of great exercises for all these muscle groups. Remember to put enough weight to be able to do a maximum of 8 reps. If you can do more, add weight.
Go to Walmart and buy a set of free weights. Get some Whey Protein powder as well. Best thing to take pre and post workout.
Do weight training 3 times a week, 45 minutes each session.
Day 1: Biceps + Triceps
Day 2: Chest (push-ups) + Shoulders
Day 3: Abs + Legs
Look up free weight exercises on Google and you'll find plenty of great exercises for all these muscle groups. Remember to put enough weight to be able to do a maximum of 8 reps. If you can do more, add weight.
I bought the 6 week gym membership, so now I'll have to grow a pair of balls and actually go there. lol
No, that's what you said when referring to yourself in the 3rd person, moments after thinking "hmmm maybe I should go to the gym today"
If you have the money, throw down on a personal trainer that you have to pay ahead of time. That will get your ass in there and working. That's how I did it, he was a ton of help in getting in a routine and learning the equipment and what not.
Literally, if you did nothing but deadlifts and pushups + take in ATLEAST 1 gram of protein per pound of body weight atleast 2 carbs per pound consistently, you have no choice but to get much stronger and gain some NICE bulk.
I did 2 grams of protein per LB which put me at 500 grams of protein*, it's actually a chore to get that much but when I was doin that I was looking like an NFL player, no joke. But I do workout like I'm possessed and I stay on schedule. Youre gettin me fired up, I'm bout to get back on it!
* If you had ANY kidney issues, NEVER take in this much protein. But otherwise, if you work out like a beast and are healthy go for it.
500 fucking grams per day? This is madness. You're lucky your digestive system survived that. I did about 200 grams per day (which was already a lot) when I used to train hard (way before I became a fucking internet geek) and I went from 150 to 180 in like 3 months. Talking pure muscle here, virtually no body fat.
Dude, I'm 6' 5" 260 (was about 247 at the time). That crap was expensive and hard to take in, I was taking it when I woke up in the middle of the night to pee, lol. But it freakin worked I guarantee you that.
shit dude, you must have been built like this guy... lol
Haaa, that's just nasty. I was nice in my heyday, REAL nice. But now I'm just trying to stay competitive, lol.... 33 years old and sittin on my butt for work all day. Still got good muscle but about 15 lbs of fat covering it.
don't make it complicated on yourself. if you are a beginner, even a retarded program will make you grow, so the best one is one you stick with. that being said, if you want growth, stop with the body weight only exercises. focus on major compund lifts like squats, deads, rows, military press, bench press, incline press, pull ups, etc. the starting strength book is a good recommendation. google 5x5 workout for a good one too.
as stated, you need to eat. the number of meals isn't as important as the number of calories and your carbs/protein/fat ratios, so if you want to eat 3 meals, eat 3 good size meals. make sure you are getting enough protein, say around 250 g/day always. if you are prone to fat gain, eat high carb low fat on workout days, with the bulk of your calories in your post workout meal. on of days, do the opposite and eat higher fat and lower carbs. if you aren't prone to fat gain, feel free to consume carbs on off days. while cardio is good for getting into better shape, but not so optimal for fat loss, so instead of trying to regulate fat with cardio, do it through diet.
there is a lot you can do to optimize your gains, but focus on getting into the habit of eating right and working out first. once you are at least doing that consistently, then you can tweak as needed.
as stated, you need to eat. the number of meals isn't as important as the number of calories and your carbs/protein/fat ratios, so if you want to eat 3 meals, eat 3 good size meals. make sure you are getting enough protein, say around 250 g/day always. if you are prone to fat gain, eat high carb low fat on workout days, with the bulk of your calories in your post workout meal. on of days, do the opposite and eat higher fat and lower carbs. if you aren't prone to fat gain, feel free to consume carbs on off days. while cardio is good for getting into better shape, but not so optimal for fat loss, so instead of trying to regulate fat with cardio, do it through diet.
there is a lot you can do to optimize your gains, but focus on getting into the habit of eating right and working out first. once you are at least doing that consistently, then you can tweak as needed.
I was gonna mention these but figured this thread was headed nowhere fast. Been playing with high rep deadlifts for cardio/strength combo...crossfit/300 style. If they put muscle on me @37, scrawny young kids should explode on them.
Hard gainer = not eating enough. Pure and simple. That's it. Nothing more. No bullshit genes excuses - nothing. Get the cheese out of your mouth - and stick whey in there.
Also look up "if it fits your macros". Doesn't matter when you eat - how many meals you take, or any of that trash.
Just fill your daily macros, and lift like Ronnie.
Also look up "if it fits your macros". Doesn't matter when you eat - how many meals you take, or any of that trash.
Just fill your daily macros, and lift like Ronnie.
Yeah, deadlifts are the TRUTH. Your are working EVERY single muscle in your body, breathing hard like you're in a marathon too. I tend to get too big rather than be too small so I'd do those and run a lap in-between sets. AWESOME workout. Core exercises are the way to go for anyone not keen on piecing together a "tailored" lifting program, heck core exercises are the way to go PERIOD.
This
StrongLifts.com: Gain Strength And Muscle While Losing Fat
Just go there and find advice through there, stop listening to IM fitness gods.