Weightlifting and Diet.

[ThomasG 5,000+ posts]

OMG dude, I got one of these next to me man... its so thick! I cant drink this shit every day man.

I would not try and drink that shake all at once. Huge props on making it and trying it. Keep at it and keep drinking them size will come. Its all about how bad you want it.

 

[HitManSE 10+ year member]

I reccomend Bill Starrs 5x5 routine
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

But remember meal time is as important as gym time. In your case Id say more important.

And yes I would blend that shake.

You got that right. IMHO, Incorrect meal time means wasted gym time.

Pretty much ANY sound workout plan that one tracks and keeps up with will work. So long as your body isnt accustomed to that specific routine. If something is working, hell keep at it til it stops. 10x3's will kick ones *** quite well.

As for the food intake, thats were most everyone goes wrong. As stated, calorie intake needs to be boosted. Those with retarded fast metabolisms will need (in my experience) far in excess of 5K calories daily. Personally, 5K did just fine for me, and im the easy gainer type aka meso.

Fat intake is one hell of a great source of calories, eggs, olive oil/grape seed oil, fish oil, etc..... one word of advice with fat and calorie intake in general, do it, and do so g-r-a-d-u-a-l-l-y. Just keep the food clean. I dont think its necessary to explain what that means.

Dont skimp out on warmups, stretching, and balance work. If you do, it will catch up to any lifter in the form of an injury. If you dont think it will...give it time. //content.invisioncic.com/y282845/emoticons/laugh.gif.48439b2acf2cfca21620f01e7f77d1e4.gif

Insulin, read into it. Know when to spike it (and how NOT to) It helps with either losing or gaining weight. (FYI: Im not suggesting anyone take insulin shots, im referring to your own. This is after all CA.com...better to make sure, //content.invisioncic.com/y282845/emoticons/laugh.gif.48439b2acf2cfca21620f01e7f77d1e4.gif )

Also check out deepsquatter.com (the archives)

Ill repeat this once more because it is THAT important, do balance work. Everyone has muscular imbalances, if its not ironed out early, it will lead to injury when you get stronger. 1 legged squats for example, single leg dead lifts, etc.

Also 30 minutes doesnt seem like much time in the gym, I have a couple times that I'm not in the mood to work out but I go either way and once I start I feels better and more motivated

30 minutes is plenty, depends on what you do. Try 20 rep squats, you'll probably be done in less then 15 min and have 0 energy to even attempt anything else.

 

[Hydrastas 10+ year member]

im in pretty much the same boat, 6'1" here 152 lbs. Over the past year or so i've tried to get up to 175 so i could get 5 more bucks each time i donated plasma. closest i got was 163 after eating right at 10k calories a day for 2 weeks straight. I ended up constipated and the 11 pounds was nothing but shit, literally... lol. As for the working one muscle group too often could have adverse effects quote, i recall this guy that could rip phone books in half saying that he got the way he is by doing 1k push-ups Daily, 7 days a week. i don't donate plasma anymore but the past month i've started punching on this punching bag, my motivation comes from sweet tunes and lots of builtup anger. bad combo for my knuckles, but hitting the bag works basically every muscle in your body, i even flex my pc muscle while i do it.

oh yea and eating a good bowl of oatmeal(mmm fiber) for breakfast every day could help your digestive system work out the protein intake throughout the day.

 

[PV Audio 5,000+ posts]

Wow, you're skinny. You need some serious calorie intake.



http://www.wannabebigforums.com/showthread.php?t=102700&highlight=Bako+shake

Also start lurking around here

http://www.wannabebigforums.com/forumdisplay.php?f=46

Are you also looking for a weight lifting routine? Hopefully you're not one of those guys that just goes into the gym and does whatever..

If what he says is true, then that is the worst thing I've heard anyone advise. Do you know how much weight 15 lbs is in a month? That's almost all fat; much like losing fat, gaining muscle is a very slow process. People try and gain 15lbs in 8 months as a goal, because any more than 2lbs a week or so has a lot of fat with it.

 

[ace_800 5,000+ posts]

Gaining weight = Calories in > Calories Out
Eat more than you expend, period. Get a weightgainer shake, I use CytoGainer and it's helped, I was 6' 156 now about 170 after a couple months.

DO SQUATS! the muscles in the legs are the largest and will see the greatest gains the quickest and it stimulates anabolic growth within other muscles thruout the body. You don't have to work out a lot during a week, since you dont like to work out, develop a 3 day routine, MWF, and make it a full body workout with core lifts each day. Like reg. bench monday, DB Incline Wed, reg. DB Friday, stuff like that.

Also, just doing push ups throughout the day will help your chest a lot (more than you would think) and a pull up bar in your room is a good investment, just always do push ups and pull ups whenever you find the time.

x2, I'm 27 at 6' and was ~160 for the longest and I was working out 3x a week at 3x10's couldn't gain shit. I switched up to 3x6 at much heavier weight and have been taking Nitrotech 3x a day (120g of protein)with a pre and post WO and within the past 2 months am at 175 with very little fat. At first I dropped to about 155, I guess cutting fat at first then started gaining little by little. I am stronger than I have ever been too.

As far as what to work on I do chest and abs one day, back and shoulders another, and bi's/tri's and legs on the third.

 

[ThomasG 5,000+ posts]

If what he says is true, then that is the worst thing I've heard anyone advise. Do you know how much weight 15 lbs is in a month? That's almost all fat; much like losing fat, gaining muscle is a very slow process. People try and gain 15lbs in 8 months as a goal, because any more than 2lbs a week or so has a lot of fat with it.

Its called bulking //content.invisioncic.com/y282845/emoticons/fyi.gif.9f1f679348da7204ce960cfc74bca8e0.gif. I think it goes with out saying that those 15lbs are not all muscle. However, I do agree with you somewhat they guy did need to slow down a bit. But if you look at that guys journal he had some serious results.

 

[cha0 10+ year member]

HEAVY weights, less reps is for building mass, lighter weights, more reps is for ripping and toning.

without getting totally stupid technical, its the opposite...

myofibrillated hypertrophy (more weight less reps)= strength gains

sarcoplasmic hypertrophy (less weight more reps)=physical size gains.

EDIT:

again without getting super tech, if you are training for sarcoplasmic hypertrophy (bodybuilding) take in about 3000 Cals a day. try to make it all clean and organic if possible. starchy carbs, a lot of chicken and steak, ect. then after you have bulked some you can switch down to about 2500 to 2200 (all depends on how much you bulked) carbs a day and cut the starchy carbs. try to get as many carbs from veggies as possible. up your cardio and lower the intensity of your training. do submaximal training with a lot of reps. your body will look at this like cardio instead of weight training. then repeat the cycle after you have lost the little fat you would have put on durring your bulk. theres a whole lot of science behind how to keep as much of the muscle you gained durring your bulk and lose only the fat yadda yadda yadda. when it comes to that point i say just dont worry about it and train. thats something you can get into after you have been in the iron game for a minute.