Bulking ?’s answered…what I did!
I get so many ?’s about gaining weight and I guess I am kind of dumb for not posting a blog dedicated to gaining mass since I wouldnt even be where I am at today if I didnt gain weight cuz I was 148-150lbs at 5′11…So here is some tips for people who want to bulk up…
Carbs, Calories, Protein, Fat…..Four parts of the diet that if shuffled around and "manipulated" right, will get you packing on some good, lean weight. First off, all you skinny folks need to understand like I did, fat will be gained and you will lose some of your current leaness, but who cares right? You want 18 inch arms, 45 inch chest, and traps like mountains right?! I loved it being 210lbs..I had power and looked powerful..DOnt get me wrong, the cuts are nice and all that, but looking like you can tear apart a car with your bare hands is cool (people like Pitbull know what thats abou, right Pitbull?….Hes a beast!)
Ok, Your first focus will be calories….You wont gain weight unless your body gets enough calories. All nutritional facts on the back of foods are based around a 2000 calorie a day diet. Thats the "basic" calorie consumption. Not for us skinny guys who have metabolisms like frickin bullets! WE NEED TO EAT! But eat clean….I always say no matter how small you are, try to consume atleast 2800-3000 calories a day…It might not happen, but TRY. Its smart to go through a regular day and count how many calories you eat now…You might be suprised how much you are NOT eating! I was. You need to eat 5-6 times a day to keep your metabolism up….and drink lots of water. Creatine and Whey Protein are the supplements I used with great success. A daily multivitamin is crucial too. You are basically doing a complete overhaul on your body and the way it functions..You are "shocking" it and forcing it to grow! Protein is very important, cuz you want muscle, not just fat…Aim for 1 gram per goal weight…If you want to weigh 200lbs, shoot for 200 grams. Try your best to hit your mark. Carbs are pretty easy. Stay away from simple carbs and sugary stuff. Comlex carbs like oats, wheat, bread, pasta, fruits and veggies…those are great! Dairy products too if you can. Fat should be reasonably low, but not too low. You need fat for energy for your new growing body. I would say depending on your age, weight, and height, maybe around 70-100 grams of fat a day is descent. ALWAYS EAT IN THE MORNING. This was a biggie for me, I hated breakfast, but I wouldnt hit my calorie mark w/o it plus it gets your body ready for the day. GET A LOT OF SLEEP!! Your body needs to recover and grow. Your body actually grows when you are not lifting weights…its rebuilding the tissues….So diet and sleep is crucial so it has all the tools it needs to build a brick shit house! *wink* Drink water too…its good for sending all those good nutrients to your muscles..and thats what you want. I will post a blog about training here in a few. Hope this helps!
February 25, 2008 at 7:23 pm
Tell me what you think of this leg day.
Hit the gym at 10:30 warmed up on the tred mill for 2 minutes on a 3 incline at 8.0 speed nice jog. Did some 1,2,3 count stretches, did some dynamic stretches. My First obsticale was to be the dead lifts. I wanted to do a tampered down style of DC lifting since I didn’t have anyone to spot me today gym was dead. So Warmed up 225 10, 275 10, then a two minute rest and did 335 for 8, 12 deep breathes 335 4, 15 deep breathes 335 2. Done with dead lifts. Next was Squats. Warmed up 225 10, 275 10, 335 8, 375 4. Done with squats next was Leg Press. Legs were feeling a little tired and with no spotter the work out was 600 wide stance 2 sets of 10, then 600 narrow stance 2 sets of 10, 20 seconds rest in between each set. Then 800 pounds 1 set of 10 both narrow and wide 20 seconds rest in between each set. After was a hip flexor exercise 4 sets of 10 with ankle straps lying back down on the floor bringing one knee at a time to parallel. After that it was leg extensions. I did it as a ladder workout single legged alternating legs. 60lbs 12, 70lbs 10, 80lbs 10, 90lbs 10, 100lbs 8. No rest except while the other leg worked. Then 2 minutes later I went back down the ladder. After Leg Extention it was on to a leg fly machine that work the glutes and groin. I did 3 sets of 10 both flys on the glutes and reverse flies working the groin using 120lbs, 130lbs and finally 150lbs. After That machine I had to kill my hamstrings. On to Leg curls I went Using the same methods as leg extentions only one leg at a time. The workout went 90lbs 12, 110lbs, 130 lbs 10, 140lbs 8. 2 minutes rest then back down the ladder. Then To top it off 2 minutes later I took 50lbs dumbells and did two sets of 5 chair steps each leg, then 30 seconds rest, 80lbs dumbells 2 sets of 5 each leg, then 30 seconds rest, 100lbs dumbells 2 sets of 3 each leg. Done workout
February 25, 2008 at 8:58 pm
Hey Josh,
Sweet blog! thanks for putting that up. A really good read. Really makes me realize that I need to track what I eat because Im positive I dont eat enough or frequently enough to be bulking. As a lean person, its just crappy to know im going to gain a good amount of fat in the process. Oh well, it all comes in time, right?
February 26, 2008 at 11:09 am
Sweet post man. Good advice for all those ecto’s out there.