The Underweight Webmaster's Guide to Putting on Some Muscle

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Nice, chucktown.. :) But damn - I was gonna write up a very similar thread on this stuff but you beat me to it. ;)

I've been doing all the stuff you're talking about here for about a year now. Gained 22lbs to my skinny 6'5" frame so far (but I've had to take breaks in my program so that's not constant progress for the full year).

I also use whey protein, BSN Cellmass, creatine, L-Glutamine, Arginine, and Tribulus Testris. :)
Just bought a can of NO Explode recently but haven't tested it yet.

I have heard you need to be careful with the Nitrix Oxide (regardless of brand) products though. Increased levels of NO (the chemical compound) can cause elevated pressure in your eyeballs and lead to permanent blindness.
 


I just ordered the BSN Nitrix, BSN NO-Explode, and BSN Cellmass from Vitacost.com for $120 including shipping with a 5% discount code (WD59K8http://www.couponmountain.com/frame.php?p=96872&c=&m=591) which basically covers the $4.99 standard shipping.

I've order from Vitacost before and have nothing but good things to say. The shipping was fast even with their standard $4.99 method and their prices are unbeatable from what Ive seen. If you can find these supplements at a better price (be sure to include the shipping cost) then please let me know :)
 
Oh, forgot to ask- how would you change up the diet routine if you work out after work (5pm) every day instead of before?

Thanks!
-Chris
 
Thanks. Other guys have chimed in with their own tips as well. There are a million different variances one can put on a regimen like this and get similar results. However, I like this plan because it's basic and straightforward.


I don't recommend guys just starting out to count every calorie they take in. That's just a headache and will add to the confusion. Everyone can start doing that after they've adjusted to the new routine enough so that it's no longer confusing.
 
chucktown said:
Thanks. Other guys have chimed in with their own tips as well. There are a million different variances one can put on a regimen like this and get similar results. However, I like this plan because it's basic and straightforward.


I don't recommend guys just starting out to count every calorie they take in. That's just a headache and will add to the confusion. Everyone can start doing that after they've adjusted to the new routine enough so that it's no longer confusing.
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I never really could get into calorie counting and I just found it easier to track my protien (mentally) because with that comes tons of calories.
 
CLKeenan said:
Oh, forgot to ask- how would you change up the diet routine if you work out after work (5pm) every day instead of before?

Thanks!
-Chris
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It's fairly easy to adjust for guys that have 9 to 5's (like I do at this time, unfortunately.) For guys that are going to go for a while like that, I would recommend eating breakfast consisting of "real" food. Eggs are a great source of protein and it's fairly easy to cut out most of the fat in them and still make them taste great.

An egg WITH the yolk in it has about 6 grams of protein. An egg white has about 4. So eat 5 eggs in the morning - 2 with the yolk in and 3 egg whites. With those two yolks in, it will taste just like you have all the yolks in with a LOT less fat.

The easiest way to get the yolk out of the egg is to just grab it out with your fingers when you crack it in the bowl. Whip em and pop in the pan to scramble em. I add cheese 'cause that shit's good. That gets you up to 27 grams of protein. Add two slices of whole grain bread (3g protein apiece) and a cup of 1% milk (8g protein) and you've got 41 grams of protein in the morning. Drink some OJ for good measure.

Here's a variation for your eating/supplement/workout schedule:

- Wake up

- Take supplements (vitamins + 3 Nitrix pills) Wait thirty minutes to eat breakfast. Shower, shit, and shave or something in the meantime.

- Eat breakfast - ~40g protein

- 3 hours later, have a protein shake - ~40g protein (up to 80g)

- 3 hours later, have lunch. Two sliced turkey sandwiches (enough for 40 grams of protein) or two tuna sandwiches. ~40 g protein (up to 120 g)

- 30 to 45 minutes before you leave work, take three Nitrix pills with a scoop of NO-Xplode.

- After work, go directly to the gym and workout.

- Take post-workout supplements (1 scoop of Cell Mass)

- 30 minutes later, (NO MORE) have a protein shake. 40 grams Whey protein, 5 ice cubes, 1/2 cup of 1% milk, 1 tablespoon of peanut butter. I add a banana because I can't ever remember to eat fruit. If I want it to taste like a Reese's peanut butter cup, I'll add some chocolate syrup. ~40 grams protein (up to 160 g)

- One hour after post-workout shake, Have dinner. Usually consisting of chicken breast cooked on the ol' George Foreman, some Asparagus, and a baked sweet potato. ~40 grams of protein (up to ~200 g)

- About an hour before bed, take one more scoop of Cell Mass along with the final three Nitrix pills.
 
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Just got my supplements yesterday when I got home for my workout so today is the first full day of supplements :)

Ill keep you guys informed
 
Cool, CLKeenan. Just make sure your first day of supps is your first day of working out too!

I realized this past weekend that I wasn't really practicing what I preach and that the past two months, my gym attendance hasn't been what it should. So I started this week off with the same workout I prescribed to you ladies in this thread.
 
Well, I've been working out everyday after work since mid-January but I had just been taking protein/weight gaining shakes up until now.
 
Hey good stuff Chuck. I've recently started working out each day to try and bulk up my lanky 6'3 frame - I got a lot of similar tips from a friend of mine whos been weight training for a few years.

Another handy website with animations of many many weight training exercises is :

Body-for-LIFE Training Demonstrations
 
Interesting thread. I know this is a muscle building thread, not a fitness thread, but sometimes it helps to have a goal or a benchmark to compare against.

(All charts for 25yo male)

Army Physical Fitness Test, minimum requirements
  • 31 pushups
  • 43 situps in two minutes
  • 2 mile run: 17:30

USMC Physical Fitness Test, minimum requirements:
  • Pull-ups: 3 reps
  • Abdominal Crunches: 50 in 2 minutes
  • 3 mile run: 31 minutes

STREND, open division, local minimum standards
  • Bench Press body weight: 4 reps
  • Pull Up: 4 reps
  • Shoulder Press 50% body weight: 4 reps
  • Chin Up: 4 reps
  • Bar Dip: 4 reps
  • 3 mile Run: 26 minutes
(World class standards, increase to 8 reps)

Navy Seal Physical Screening Test, minimum requirements
  • 500-yard swim using breast and/or sidestroke in less than 12 minutes and 30 seconds
  • 10-minute rest
  • 42 push-ups in 2 minutes
  • 2-minute rest
  • 50 sit-ups in 2 minutes
  • 2-minute rest
  • 6 pull-ups (no time limit)
  • 10-minute rest
  • Run 1 ½ miles wearing RUNNING SHOES and SHORTS in under 11 minutes
 
You say to work out 3 days a week. For example monday, wednesday and friday. Do you take supplements and protein shakes on off days, when you are not working out? If so, when do you take them?

Thanks! :D
 
Selkirk said:
Navy Seal Physical Screening Test, minimum requirements
  • 500-yard swim using breast and/or sidestroke in less than 12 minutes and 30 seconds
  • 10-minute rest
  • 42 push-ups in 2 minutes
  • 2-minute rest
  • 50 sit-ups in 2 minutes
  • 2-minute rest
  • 6 pull-ups (no time limit)
  • 10-minute rest
  • Run 1 ½ miles wearing RUNNING SHOES and SHORTS in under 11 minutes
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I took this in boot camp and blew it out of the water only to find out that my eyesight is waaaay beyond their acceptance standards. I'm still a little pissed that they didn't let me know that BEFORE I ran the test and got my hopes up.

Oh, and there's a large difference between running in shorts and fucking running shoes like this says than in running in fucking long pants and boots, which we had to do while in RTC. If you can do that shit you are a man.
 
Ango said:
You say to work out 3 days a week. For example monday, wednesday and friday. Do you take supplements and protein shakes on off days, when you are not working out? If so, when do you take them?

Thanks! :D
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I work out 3 to 4 days a week. I take supplements every day as recommended. You don't grow in the gym, you grow when you are at rest so nutrition and supplementation is just as important on "off" days as on "on" days.
 
seocracy said:
WOW, this really IS the ultimate gay forum!
Bodybuilding too!

On a more serious note, Ive been lifting for a couple years and have found that it is always easier to achieve your goals when you workout with a gym buddy.....keeps you pushing yourself.

Good luck!
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So you act surprised to see that there is a bodybuilding thread on this gay forum and then you don't even link to the gay forum? What's up with that?!

And finally, you're the one calling this a gay forum and you're talking about a gym buddy? Sheesh, man. You must be the biggest young twink on this man on man action, #1 homosexual community forum that wears men's leather thongs.
 
I work out 3 to 4 days a week. I take supplements every day as recommended. You don't grow in the gym, you grow when you are at rest so nutrition and supplementation is just as important on "off" days as on "on" days.
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This is big. Very important... took me a few years to learn myself. Although I haven't consistently lifted weights in a while (a few months now)... But I noticed a HUGE difference when I would consistently have some form of protein at least every few hours (shakes, eggs, and/or meat) and get quality sleep ever night. I was getting much better returns on my time in the gym as well as having a much easier recovery time (way less sore). The thing you really have to understand is that you grow when you aren't in the gym. Mostly when you are sleeping, which is why getting a good night's sleep is paramount if you are trying to bulk up. I used to be a fairly big dude (215lbs; cleaned 245 for sets of 3, benched 265 for sets of 4, etc) and was a competitve wrestler in high school (state qualifier). I don't mean to toot my own horn, but I just didn't want anyone thinking I don't have a clue. If you are first starting out though the biggest thing is to be consistent. Pick a workout plan, Chucktown's looks like a great starter, and be consistent. Pick a diet plan, be consistent. After a while you start making small changes and seeing how it works. Be scientific about it and you'll start really seeing what works for you.... just like webmastering... But whatever you do, do something. You can't win if you don't play. Damn I need to get a gym membership...
 
seocracy said:
Call me a twink if you must.

But I must insist that you leave my leather thong out of this.

All sodomy aside, a gym buddy is still a good idea, even if its not in a gay way.
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Good idea or no, a young twink gym buddy is still quite gay. Especially if you both wear men's leather thongs. But I will definitely concede that it is a good idea to have someone to work out with. That way one can motivate the other when he feels like skipping a day and vice versa.

It's just that in this gay forum, a term like "gym buddy" can stir up thoughts of man on man action.
 
Funny I was just talking about starting this kind of routine sometime soon. Glad I stumbled across this thread :) Thanks for the info!
 
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