weight/muscle gain

[arrows91 0]

im looking to build muscle up but dont have alot of time to do so. bascially just wanna be bigger but not fat!

im 19, 5 10" and weigh about 9stone!about 130lbs

the problem I have is that im never really hungry, which i need to change and eat alot more to gain also i work full time 9am-6pm. so by the time i get home its 6.30.

tuesday night its pub with my mates, wed is on the rink, thursday is climibng then friday out with mates.

so the only day i really have is weekends and mondays.

anyone got a good trianin plan to help me out? food and excercise wise??

thanks

[BobMcRobertson 0]

Protein, lots of Protein. Protein supplements are farely cheap. Give up a night at the pub and start lifting weights. Lift heavier weigths with less reps. This will help you build size. I went from 175 to 198 in about 6 months, lifting 4 times a week and lots of protein. Of course I felt slow as shit with the extra 20 pounds, so I dropped about half of that.

[gman 0]

It sounds like you need to pay attention to your priorities. Having only one day per week and weekends is not enough. This forces you to work out three days in a row. If you work out hard you will need 48 hours rest to recover. This is when you build muscle and mass. Notice how you've prioritized pub night and "night out" over work out. When you are serious you can start squats, deadlifts, and standing overhead presses. These are three exercises that work the greatest number of large muscles and will build mass if you work up to lifting HEAVY. Try to eat some protein. But from reading your post my hunch is that it probably won't work for you anyway. There is no magic pill or powder or exercise or program. You have to prioritize it and actually want to do it. Not just talk about it.

[arrows91 0]

ok faire point, one problem, i dont have access to a gym, it would cost me £70 a month to join a gym, I have free weights and resistants cords at home, thats about it!

[gman 0]

Freeweights are the only way to go anyway IN MY OPINION.... How much weight do you have? You can deadlift, front squat and overhead press with one bar and a stack of weights. You may already have all you need. You just have to do it.

[EndBoards 0]

If you don't have to be at work till 9, work out in the mornings.

30-45 minutes, 3-4 days a week, heavy weights, compound movements like gman said.

Diet wise, eat lots of lean protein, maybe use a supplement if you have a hard time getting enough. You may also want to look into creatine. It's not going to add muscle by itself, but it will help you push out extra reps/heavier weight in your workouts - which in turn will help you gain more..

[bekster 0]

If you have enough free weights at home try this progam:

#1

squats 3x6-8

bench press 3x10

bent-over row 3x10

#2

deadlift 3x6-8

chin-ups 3x10

military press 3x10

do this at least 2 times a week

(#1 monday, #2 thursday)

better 3 times a week

(#1 mo, #2 wed, #1 fr, next week #2 mo, #1 wed, #2 fri)

that will workout your whole body, you dont need ANY other exercises!

And you dont need any expensive protein supplements! Just eat enough chicken fish and curd!

[swede 50]

If you have enough free weights at home try this progam:

#1

squats 3x6-8

bench press 3x10

bent-over row 3x10

#2

deadlift 3x6-8

chin-ups 3x10

military press 3x10

do this at least 2 times a week

(#1 monday, #2 thursday)

better 3 times a week

(#1 mo, #2 wed, #1 fr, next week #2 mo, #1 wed, #2 fri)

that will workout your whole body, you dont need ANY other exercises!

And you dont need any expensive protein supplements! Just eat enough chicken fish and curd!

That's a good program to start with, but i would have swapped the bent over rows for heavy power clean's, and the chins for narrow grip benchpress.

no one need protein powders, but if you count gram by gram it's actually cheaper to add 1 or 2 protein shakes to your daily protein intake instead of 200g chicken extra/day..

i eat 3g protein/2lbs bodyweight, and i weigh like 245lbs (110kg).. There is no way i could afford to keep my protein intake that high without taking protein supplements.

[#96 0]

I agree with GMan. You need to get your priorties straight. You can't have both. If you want to gain weight/muscle, you have to work at it.

With that said, I don't see why you can't put on some weight with 3 workout days and a proper diet.

You mentioned not being hungry. Workout, and you will be hungry. Your body will tell you it's hungry and needs food.

As far as workouts, everyone has their routines and ideas on what works. You don't sound so gung-ho, so just go to the gym and lift. Anything. Try to hit one bodypart at least once a week, eat properly and you will gain weight, muscle, and see changes.

At 5'10 and 130 you are underweight. I'm 5'7 and 170+ lbs, almost no fat.

Are you in England?

[arrows91 0]

yeh i live in england, our facilities are no where near as good as your (usa and canada) I went round lethbridge Uni gym and that was like 10x better and more equiped then my local lesuire centre! I have been told that I have a certain body type that makes it hard to gain weight no matter what i do, theres 3 types. cant reember the name something ....morph i think. I hate it!

Is it good to just eat, chicken breast? what is a good week meal plan for loads of protein, chicken, red meat? ummm.

[swede 50]

yeh i live in england, our facilities are no where near as good as your (usa and canada) I went round lethbridge Uni gym and that was like 10x better and more equiped then my local lesuire centre! I have been told that I have a certain body type that makes it hard to gain weight no matter what i do, theres 3 types. cant reember the name something ....morph i think. I hate it!

Is it good to just eat, chicken breast? what is a good week meal plan for loads of protein, chicken, red meat? ummm.

ectomorph, endomorph, mesomorph.. But my opinion is that all this crap about people claiming they are hargainers are just bullshit.. When i started working out 7 years ago i was 5,11" 140lbs and thin as a light pole.

now 7 years later, i'm 5,11" 245lbs with same % bodyfat as 7 years ago. I could have gained even more mass, but my focus lies on getting as strong as possible..

have this in mind and u will succeed.. -there is allways someone working out harder than you..

[arrows91 0]

of corse theres people out there worknig out harder then me, there prob getting paid to do it. :P hehe.

realy gunna start this properly and try n get myself bigger. mite be bit harder seeing as i only have space in my for dumb bells.

one last thing, its better to lift heavy then reps when trying to gain mass right? what weight should I be trying to lift? or how can i work out how much i should lift?

[swede 50]

my advice is. Take it easy in the beginning, and really focus on the movement on every exercise. This to learn and get the feeling for a exercise (muscle movement memory)..

When you feel that you "know" the exercise, and master the movement, even when performed explosive with full force, then you are ready to increase the weight.

Start out with 12reps, and keep it that way for a month or so. This to make your muscles get used to the heavier work..

Drop the reps and raise the weight so you can perform 8-10reps/set at max

On the third step you are ready to get serious. Lower the reps and increase the weight so you can max out 5-8reps on every set

As a hockeyplayer, there is no meaning to train with lower reps than 5. this because:

1. The risk of getting injured is much higher.

2. Hockey is a mix of power and endurance, and if u train with to low reps, your muscles would get drenched in lactic acid really fast when on the ice.

[Trooper 8]

ectomorph, endomorph, mesomorph.. But my opinion is that all this crap about people claiming they are hargainers are just bullshit..

Nonsense, it is well-known that different people have different metabolc rates and body types and that affects how easy it is for them to gain weight.

[Spreedizzle 1]

One of the most important things to getting stronger is to keep a lifting "log book". Keep a spread sheet of some type that lists your exercises, weights, reps and sets. Record what you do each time you lift, and then the next time that you work out try and either match your previous attempt, or better it by a few pounds or a few reps. Without keeping a log you will be blindly working out, not understanding if you are truly making any progress, and unable to shoot for an attainable goal. If you would like....I have made spreadsheets for good workouts for hockey players and I could e mail them to you.

Let me know

[nni 0]

If you have enough free weights at home try this progam:

#1

squats 3x6-8

bench press 3x10

bent-over row 3x10

#2

deadlift 3x6-8

chin-ups 3x10

military press 3x10

do this at least 2 times a week

(#1 monday, #2 thursday)

better 3 times a week

(#1 mo, #2 wed, #1 fr, next week #2 mo, #1 wed, #2 fri)

that will workout your whole body, you dont need ANY other exercises!

And you dont need any expensive protein supplements! Just eat enough chicken fish and curd!

isnt that the ripptoe program? at least give the man credit if you post hiw workout.

to the OP your weight gain will be entirely up to your diet. cut out pub night, eat clean (ie whole grains, grilled meat, steamed veggies etc.) and eat 5-7 times a day and you will start to grow. it will not be fast, you have to work hard at it. look into mark ripptoe's books as he has a good plan for a beginner, which was partially posted above, but the chin ups dont belong in there.

edit, found the link.

http://forum.bodybuilding.com/showthread.php?t=750551

[swede 50]

ectomorph, endomorph, mesomorph.. But my opinion is that all this crap about people claiming they are hargainers are just bullshit..

Nonsense, it is well-known that different people have different metabolc rates and body types and that affects how easy it is for them to gain weight.

of course people are different.. but in 90% of the cases it's just laziness in the gym and wrong food. Im a mod on a Swedish Powerlifting/bodybuilding messageboard. Every day i read the same things. Kids writing and complaining about their super-hi metabolism and bad genes.. They claim that they eat enough and clean, and working out with heavy weights and great intensity, but nothing happens.. They want you to recomend weight gain powders etc

When you then ask them for a diet plan, You often get something that would be suitable for a 10 year old girl that don't do any sport at all.

A person who do sports need more calories than a person who doesn't do sports.

You should:

1. Eat 5-7 meals each day (Breakfast, lunch, dinner, before bed meal + in between snacks)

2. atleast 20-30g protein in each meal/snack.

3. Eat alot of fruit

4. Eat healthy fats. (olive oil, MCT-oil, Flaxseed oil)

If you dont gain weight. Increase the calories with 100kcal's/day until you gain a 1lb/week.

Remember. It's the total amount of calories each day that decides if your going to gain weight. Not a single meal..

[Super Star 0]

If you have enough free weights at home try this progam:

#1

squats 3x6-8

bench press 3x10

bent-over row 3x10

#2

deadlift 3x6-8

chin-ups 3x10

military press 3x10

do this at least 2 times a week

(#1 monday, #2 thursday)

better 3 times a week

(#1 mo, #2 wed, #1 fr, next week #2 mo, #1 wed, #2 fri)

that will workout your whole body, you dont need ANY other exercises!

And you dont need any expensive protein supplements! Just eat enough chicken fish and curd!

I would add something for the abs. My personal favorite is the roman chair (thats where your legs legs are fixed and you hang partially upside down) but just regular old crunches should be fine.

[jww83 0]

ectomorph, endomorph, mesomorph.. But my opinion is that all this crap about people claiming they are hargainers are just bullshit..

Nonsense, it is well-known that different people have different metabolc rates and body types and that affects how easy it is for them to gain weight.

of course people are different.. but in 90% of the cases it's just laziness in the gym and wrong food. Im a mod on a Swedish Powerlifting/bodybuilding messageboard. Every day i read the same things. Kids writing and complaining about their super-hi metabolism and bad genes.. They claim that they eat enough and clean, and working out with heavy weights and great intensity, but nothing happens.. They want you to recomend weight gain powders etc

When you then ask them for a diet plan, You often get something that would be suitable for a 10 year old girl that don't do any sport at all.

A person who do sports need more calories than a person who doesn't do sports.

You should:

1. Eat 5-7 meals each day (Breakfast, lunch, dinner, before bed meal + in between snacks)

2. atleast 20-30g protein in each meal/snack.

3. Eat alot of fruit

4. Eat healthy fats. (olive oil, MCT-oil, Flaxseed oil)

If you dont gain weight. Increase the calories with 100kcal's/day until you gain a 1lb/week.

Remember. It's the total amount of calories each day that decides if your going to gain weight. Not a single meal..

When you say eat 5-7 times a day, would a protein shake make up a meal as a replacement? For instance if I ate say 4 actual meals, and had 3 milkshakes, does that constitute 7 meals?

And also would there be a general guideline for required calorie intake or is it just something you have to figure out yourself?

[Trooper 8]

ectomorph, endomorph, mesomorph.. But my opinion is that all this crap about people claiming they are hargainers are just bullshit..

Nonsense, it is well-known that different people have different metabolc rates and body types and that affects how easy it is for them to gain weight.

of course people are different.. but in 90% of the cases it's just laziness in the gym and wrong food. Im a mod on a Swedish Powerlifting/bodybuilding messageboard. Every day i read the same things. Kids writing and complaining about their super-hi metabolism and bad genes.. They claim that they eat enough and clean, and working out with heavy weights and great intensity, but nothing happens.. They want you to recomend weight gain powders etc

When you then ask them for a diet plan, You often get something that would be suitable for a 10 year old girl that don't do any sport at all.

A person who do sports need more calories than a person who doesn't do sports.

You should:

1. Eat 5-7 meals each day (Breakfast, lunch, dinner, before bed meal + in between snacks)

2. atleast 20-30g protein in each meal/snack.

3. Eat alot of fruit

4. Eat healthy fats. (olive oil, MCT-oil, Flaxseed oil)

If you dont gain weight. Increase the calories with 100kcal's/day until you gain a 1lb/week.

Remember. It's the total amount of calories each day that decides if your going to gain weight. Not a single meal..

Completely agree, misinterpretted your first post. I hear the same things: how can I get bigger, stronger, and faster in two weeks, and I also don't have time for breakfast and don't want to squat because they are hard.

For 99% of people, even the details of a training program aren't too vital. For the average untrained or new to training person, they are going to see results from any basic lifting regimen, provided they are dedicated and work hard.

Guys want "then new big thing" or the latest training craze when the basics are what most people need.

[#96 0]

Swede, do you have a Calorie Intake Tabulator? It's a simple formula that tabulates how many calories you should intake per day to gain weight, based on your activity schedule.

I don't remember it exactly (I'm not as strict about my routines and diet as I was) but it was something like:

Current weight in lbs x how many hours of physical excerise. Then divide by how many calories you take in everyday...kinda like that.

If you have it, post it. I think it will show people just how important calorie intake itself is to weight/muscle gain on a dail basis. People think that just because they lift and eat protein they will get bigger. Not true.

[thorpedo26 0]

im looking to build muscle up but dont have alot of time to do so. bascially just wanna be bigger but not fat!

im 19, 5 10" and weigh about 9stone!about 130lbs

the problem I have is that im never really hungry, which i need to change and eat alot more to gain also i work full time 9am-6pm. so by the time i get home its 6.30.

tuesday night its pub with my mates, wed is on the rink, thursday is climibng then friday out with mates.

so the only day i really have is weekends and mondays.

anyone got a good trianin plan to help me out? food and excercise wise??

thanks

riptoes?? ive never tried it but hear it works

[swede 50]

Swede, do you have a Calorie Intake Tabulator? It's a simple formula that tabulates how many calories you should intake per day to gain weight, based on your activity schedule.

I don't remember it exactly (I'm not as strict about my routines and diet as I was) but it was something like:

Current weight in lbs x how many hours of physical excerise. Then divide by how many calories you take in everyday...kinda like that.

If you have it, post it. I think it will show people just how important calorie intake itself is to weight/muscle gain on a dail basis. People think that just because they lift and eat protein they will get bigger. Not true.

No, i don't have it.. And since no person has the same metabolism as an other, i don't think there is a magic formula to use. I think everyone should find their calorie balance themselfs instead of using a "universal" formula.

But that's just my opinion.

The easiest (and cheapest) way to determine how many calories you need to bulk up/gain weight is to count the calorie intake of one normal day (carbs and protein 4kcal/g, fat 9kcal/g).

Then week by week add ~10g of oil/day (ex week 1: 10g oil/day, week 2: 20g oil/day and so on) until the weight increases with 1lb/week. Then, you can start to laborate with your meal program.

Edit: damn my English spelling sucks...

[gman 0]

The easiest (and cheapest) way to determine how many calories you need to bulk up/gain weight is to count the calorie intake of one normal day (carbs and protein 4kcal/g, fat 9kcal/g).

This is the best way to do it. You will be amazed at what you find. I was in a position around the beginning of the year where I was going ot have to pack all my food requirements for an entire day. This arrangement was going to last about five weeks. No food would be consumed outside my (considerably large) lunch box. I made a shopping list and daily plan and my wife said "do you have any idea how many calories are in that ?" I did not so I went on an online site to look up calories per food.

My very nutritionally complete daily plan would have had me over 3,000 calores a day!!!! WHOLLEY CRAP! So I started cutting and slashing servings and got it down below 2k per day. I would be working a desk job with little or no physical activity aside from a 45 minute workout at lunch. I was looking to lose a few lb's anyway.

The only way to loose or gain, aside from working out and recovering, is to keep track of your calories. I felt funny when I was breaking out the calculator, but it has really made a difference. My new diet awareness and workouts have put me in the best shape I have been in for at least 12 years.

CALORIES COUNT :D

[fultonreed 1]

Jason Spezza has a real nice routine. Back in Windsor he caught on to it and has not stopped.