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Need Suggestions on Attaining my Goal of Gaining Muscle
The goal: Gain 10-15 pounds of muscle while toning out the abs and bring them out more(I know it's hard to gain muscle while gaining minimal fat but I'm dedicated).
Backround: I have basically been in the same shape for the past 1.5 years because my gf woudlnt' let me work out more than once a week and eating out with her kinda made me give up on getting big becasue I know without the right diet progress will be very slow. However, starting from 3 weeks ago, I have been working out 6 days a week, each muscle once a week and about one muscle a day(sometimes will do two a day). And in these 6 days I workout my abs 4 times and do cardio after each lifting session but only run for 10 min(100 calories). (Also was thinking about doing the 3 weeks of heavy lifting while eating 20% more calories than needed to maintain body weight followed by 1 week of eating 20% under the number of calories to maintain body weight and increase cardio to cut any fat gained in the previous 3 weeks along with the muscle but am not too sure on how exactly i'm going to get my desired goal??)
The Diet: Here is what I started as my daily intake of food/supplements 3 weeks ago. This isn't 100% accurate, I eat differnetly everyday and have added some carbs and lot more fruits and vegtable then what I'm going to state. If you guys could give any suggestions I woudl appreciate it. I am 110% to eat whatever it takes to feed my muscles to grow. I know the diet is 75% of getting big.
8:30 AM: 5 egg whites fried with some salt and mint
12 pm: Pure Protein Chocolate Protein Bar: 32g of Protein, 0g tans fat, 4g sugar
3 pm: 1-2 piece marinated chicken (8 onces?) bbq?d with a side Caesar Salad
4 pm: Pre-workout supplement: Animal Training Packs: PUMP (9 pills)
4:45-630/7: Working out at gym
7:30 pm: Post workout supplement: Cellucor MUSCLE GROWTH (4 pills)
On non-workout days I take this before I go to bed
8:30 pm: lots of red meat/salad or sometimes a foot long subway sandwich with top bread removed. Usually 2-3 pieces of marinated steak bbq?d. (about 16 onces or more)Every other 2 days I add a very small portion of white rice to go along with the steak/salad.
11 pm: Usually get hungry here so I just bbq one more piece of chicken because it's very light. Also 1 piece of chicken for lunch is very little so here is making up for the lack of food for lunch so I could workout soon after. On days I don?t work out I just eat more for lunch and skip the meal at 11.
1230-1 am: Another Pure Protein 32g of Protein Bar. Go to sleep and start over again
I have gone through some diffenrent supplements. No explode/cellmass/nitrix mainly.
Current Supplements:
Pre-Workout= Animal Training Packs: PUMP(do like it very much, great pump every time)
Post-Workout=Cellecor Muscle Growth(can't tell if it's doing anything lol)
Protein=Pure Protein bars(32g protein, 2 a day) (taste awsome)
About to finish this stack and I just wanted some suggestions from you pros out there about how I can attain my goals(ASAP) and improve my daily workout(diet/supplements/lifting). I am goign to stay wiht the Pure Protein bars but if you guys coudl reccomend a new pre/post supplement that you have seen good results with I would appreciate it. And I posted my diet to help you guys out in helping me. I have a general idea of what I have to do to acheive my goals but I'm not too sure so i'm trying to gather as much info and get as many suggestions as possible.
Here are a couple pics to show my current state: 5'9 150 pounds
And believe me when I say this, that I extremly appreciate any and all help. Thank you
-Arsh
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| 318.2 WHP / 264.1 WTQ | Full Bolt On HR Z with Lots of Supporting Mods
I'd incorporate a post-workout shake with whey and carbs followed with your meal at 8:30pm.
10-15lbs of muscle is a lot. To really pack it on you need carbs and more calories in general. Don't be scared of the carbs. From your pics, it doesn't look like you gain fat too easily.
Oh and I'd skip the protein bar at night and eat a real meal at 12pm. Also have some oats or bread with your egg whites in the morning. I'd only use the bars for convenience. If you want some protein before bed, I'd invest in a casein protein or multi-blend protein.
I'd incorporate a post-workout shake with whey and carbs followed with your meal at 8:30pm.
10-15lbs of muscle is a lot. To really pack it on you need carbs and more calories in general. Don't be scared of the carbs. From your pics, it doesn't look like you gain fat too easily.
Oh and I'd skip the protein bar at night and eat a real meal at 12pm. Also have some oats or bread with your egg whites in the morning. I'd only use the bars for convenience. If you want some protein before bed, I'd invest in a casein protein or multi-blend protein.
+1 .....go heavy and eat
__________________ Gun Totin' Liberals: Left of Center But Always on Target
I'd incorporate a post-workout shake with whey and carbs followed with your meal at 8:30pm.
10-15lbs of muscle is a lot. To really pack it on you need carbs and more calories in general. Don't be scared of the carbs. From your pics, it doesn't look like you gain fat too easily.
Oh and I'd skip the protein bar at night and eat a real meal at 12pm. Also have some oats or bread with your egg whites in the morning. I'd only use the bars for convenience. If you want some protein before bed, I'd invest in a casein protein or multi-blend protein.
I know 10-15 pounds is a lot but that's the goal by the end of the summer, which i think i can do. I'm not going to try and pack that on in 2 weeks I don't gain fat that easily but I will lose ab definition if I just go crazy with tons of food. That's why I don't want to do the traditional bulk then cut down later thing. I know the way I want to do it will take longer but I'm willing to put in the time.
Sorry I'm misinformed but what is a casein protein and whcih brand do you recommened? I think I will slightly add more calories/carbs to my diet but what shoudl I do for other supplements? Mainly the post-workout. Should I get back on creatine like Cellmass or just stick to a protein shake after working out?
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| 318.2 WHP / 264.1 WTQ | Full Bolt On HR Z with Lots of Supporting Mods
A casein protein is basically a slow-digesting protein. When taken before bed, it helps prevents muscle catabolism while you sleep.
Post workout, you need whey and a fast acting carb, such as maltodextrin or waxymaize. This is a must-have IMO. Creatine never hurts and can be taken before or after working out.
Check out the store at bodybuilding.com or some other website. Plenty of good brands out there.
If you are thinking cuts, stay way from the creatine as it will make you hold water and you will smooth out. I'd offer more, but I'm sleepy as hell, lol. Nice post.
__________________ titaniumultraviolet
✠INGS BERK JP_Aero DPE VIS INVIDIA DuPont✠
A casein protein is basically a slow-digesting protein. When taken before bed, it helps prevents muscle catabolism while you sleep.
Post workout, you need whey and a fast acting carb, such as maltodextrin or waxymaize. This is a must-have IMO. Creatine never hurts and can be taken before or after working out.
Check out the store at bodybuilding.com or some other website. Plenty of good brands out there.
Hmmmm thank you so much. Just looked into it and a casein protein is perfect for my needs. Definetly going to get some of that along with Pro-Complex, 270 calores for 50g of protein i think. Now i have my protein bars/pro-complex for the morning(depending on how late I am), animal packs pre-workout, and post workout pro-complex but am debating on adding that creatine to the post as well. Then i'll have the casein before I go to bed. I feel like I have a plan of attack now
Quote:
Originally Posted by phreaktor
If you are thinking cuts, stay way from the creatine as it will make you hold water and you will smooth out. I'd offer more, but I'm sleepy as hell, lol. Nice post.
Yea I could tell your tired, cause I don't understand what the bolded words mean lol. Do you mean if I try to gain lean muscle mass without gaining fat? Like staying cut while gaining muscle? Then if that's what I want don't do creatine? I know some people bloat with the monohydride creatine but isnt' like cellmass not suppose to do that? Or is that not what your talking about? I am going to be honest I'm really confused If you could explian throughly what you mean about the creatine I woudl appreciate it. Thx
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| 318.2 WHP / 264.1 WTQ | Full Bolt On HR Z with Lots of Supporting Mods
I know 10-15 pounds is a lot but that's the goal by the end of the summer, which i think i can do.
i dont mean to sound discouraging. but NO, you cant accomplish this. its great to have goals, but you should make your goals small and attainable. maybe try shooting for a gain of around 3-5 pounds of muscle. extremely dedicated people can struggle for an entire year to put on 10 pounds of muscle. so for you to do it in 3 months would be just short of a miracle. your only real hope with this, is that youre just starting out. and everyone makes their best progress when they first start. then after a year you plateau for pretty well the rest of your life.
now, if you are willing to come to the dark side. then none of this holds true. youll get your 10 pounds no problem.
but to achieve the best results you can. EAT!! then eat again, then eat some more. eating is the most anabolic thing you can do. so get lots of quality calories(3500-5000). And you will be on your way. also, make sure you dont overtrain yourself. thats the biggest mistake people make, when they get on a bulking binge. they think the more they workout, the better results theyll have.
i dont mean to sound discouraging. but NO, you cant accomplish this. its great to have goals, but you should make your goals small and attainable. maybe try shooting for a gain of around 3-5 pounds of muscle. extremely dedicated people can struggle for an entire year to put on 10 pounds of muscle. so for you to do it in 3 months would be just short of a miracle. your only real hope with this, is that youre just starting out. and everyone makes their best progress when they first start. then after a year you plateau for pretty well the rest of your life.
now, if you are willing to come to the dark side. then none of this holds true. youll get your 10 pounds no problem.
but to achieve the best results you can. EAT!! then eat again, then eat some more. eating is the most anabolic thing you can do. so get lots of quality calories(3500-5000). And you will be on your way. also, make sure you dont overtrain yourself. thats the biggest mistake people make, when they get on a bulking binge. they think the more they workout, the better results theyll have.
Hmmm, i see what your saying. 10 pounds is a lot, but if it helps it's 4 months that I wanted to do it in lol. And I'm willing to come to this dark side you speak of but would like more details, a little confused as to what this "dark side" is here The advice on stuffing my face sounds good as well, adding lots of more food into my diet
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| 318.2 WHP / 264.1 WTQ | Full Bolt On HR Z with Lots of Supporting Mods
Yeah sorry man. I meant i would stay away from the creatine if you want to be cut. I've used every type and brand under the sun since I was 19 (31 now) and every type makes ou hold water. Yes the size and strength go up, but that water weight is hard to lose until you get off. Ill see if i can find a pic of me pre/post Celltech.
Not not mention, they don't know a whole lot about the long term effects of prolonged creatine use. I abused it for a couple years when I was younger and suddenly ended up with a tumor the size of two grapefuits in my chest. No explanation.
I would start hitting some barbell bench because your chest is good, but you are getting the baloony look of someone who does dumbbells as their staple chest exercise. Flats will chisel you up and square it out a bit.
Look for a thread here posted by me called Phreaks Mass/ Strength routine for a proven program. Sorry I'm not mch of a cardio guy, lol.
__________________ titaniumultraviolet
✠INGS BERK JP_Aero DPE VIS INVIDIA DuPont✠
Not enough sleep is my BIGGEST problem with growing right now.... Nothing like wolfing a can of tuna and then getting a solid 9 hours of sleep. I feel dense and full in the morning.
__________________ titaniumultraviolet
✠INGS BERK JP_Aero DPE VIS INVIDIA DuPont✠
just use roids LOL... save yourself the hassle LOL.
Yea...not going to do that
Quote:
Originally Posted by The Captain
Dayum. When I get 6 or less hours of sleep I definitely noticed it in my workout that day. They usually ****ing suck.
At 8+ hours I feel like Hercules!
Kudus to you for getting where you're at so far.
See, that's the thing. Becuase I get little sleep, i can't work out during the weekdays so for the past year or so, I have only been working out on Saturday after i get sleep friday night(and sometimes sunday). I still get the same sleep now but I always push myself now to work out no matter how much sleep I got(at least for the past 3 weeks I have been doing this).
Quote:
Originally Posted by phreaktor
Yeah sorry man. I meant i would stay away from the creatine if you want to be cut. I've used every type and brand under the sun since I was 19 (31 now) and every type makes ou hold water. Yes the size and strength go up, but that water weight is hard to lose until you get off. Ill see if i can find a pic of me pre/post Celltech.
Not not mention, they don't know a whole lot about the long term effects of prolonged creatine use. I abused it for a couple years when I was younger and suddenly ended up with a tumor the size of two grapefuits in my chest. No explanation.
I would start hitting some barbell bench because your chest is good, but you are getting the baloony look of someone who does dumbbells as their staple chest exercise. Flats will chisel you up and square it out a bit.
Look for a thread here posted by me called Phreaks Mass/ Strength routine for a proven program. Sorry I'm not mch of a cardio guy, lol.
Hmmm, I've done cycles of creatine before but I don't feel like I bloated or anything like that, and after I went off creatine I didnt seem to lose any mass or strength I'll still think about it but definetly find me that before and after pic of you on celltech.
ANd i know exactly what youi mean about my chest. You saw it even though the pics suck, but I notice exactly what your saying in real life. But here is the irony: I never ever do dumbells and only do bench press I did dumbells like one time 2 weeks ago and the time before that was like 5 months ago or something like that. But i think my chest is like that becuase my grip on the bench is very close to tricep grip so it works my inner chest more. It's funny you mention it becasue today was goign to be the first day I was going to start doing wide grip bench to get that "square" look haha.
__________________
| 318.2 WHP / 264.1 WTQ | Full Bolt On HR Z with Lots of Supporting Mods
Need Suggestions on Attaining my Goal of Gaining Muscle
I don't gain fat that easily but I will lose ab definition if I just go crazy with tons of food. That's why I don't want to do the traditional bulk then cut down later thing. I know the way I want to do it will take longer but I'm willing to put in the time. 
titanium ultraviolet 
The advice on stuffing my face sounds good as well, adding lots of more food into my diet
03 Chrome Silver Touring Model AND NO I'M NOT THE CHICK IN MY AVATAR!-- That's my wifey Ally.. 
Dayum. When I get 6 or less hours of sleep I definitely noticed it in my workout that day. They usually ****ing suck. 
I'll still think about it but definetly find me that before and after pic of you on celltech. 
