need bulk quick!

se9red

Hi, as i said in my intro i work for the gym chain holmesplace, the only reason i mention this is that it means i have no excuse not to go to the gym as its free!
Ive got myself into a good routine of going to the gym for an hour/ hour and a half at least 3 days, but usually 4 days a week now, this is being poushed along nicely by my completely finess mad mate in our IT dept, who has been very encouraging, unfortunatelty he has been at it since he was 16 (hes now 29) and i dont have time on my side.

so anyway, after 3-4 months of this routine i have noticed some difference in my physique, more definition, a rock hard stomach, etc, i have been working on my pigeon chest mainly and my biceps, and stomach, which HAVE improved, and recently on my triceps too.

the only problem i am having is that i cannot put on any weight, i lost about a stone a year or so ago, due to stress, and have dropped to 9 stone, at 5 feet 10 inches, i look very thin, and need to bulk up quick, i qould like to put on a stone and a half, 10.5 stone would be nice, i have been eating a whole lot more as i wasnt eating properly, lots of pasta etc.. and not skipping meals like i was, and am also considering buying some weight gain formula when i get payed, can you guys recommend any? i dont want to spend a fortune.

To anyone who read this babble and responded, thanks.

Kev

crazycal1

imo if you try adding 1000`s of calories in one go-you`ll get down hearted very quickily-
if your an ectomorph (as i am too)ypou`lll find it easier to add 500 cals - get used to eating the amount and then when you feel ready (in a months time for example)add 500 more-
get yourself into a position were you are gainng 1-2 lbs a week maximum-
then repeat for many months-
patience dude!

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

se9red

thanks man, any recipe's?

im looking at a post made in one of the other threads that gives a recipe for a shake that looks good, if i went with a high cal protein shake twice a day, pasta, chicken breast and brown rice etc plus obviously my regular 4 timesd a week at thr gym, do you think i will see an improvement?

LeeB

its all about finding out how many calories your body is burning mate....

a bodybuilding diet is basically 6-8 meals a day (eating every 2-3 hours) with each meal pretty much the same in teh amount of calories, carbs, proteins and fats that are in them.....

from your point of view, being quite new to this... this would be very hard to achieve..

so the best advice we could give is basically make sure you get lots of carbs for your breakfast.. (i.e. at least 50g) with some form of protein.

then look to eat every 3 hours after this. with every meal containing protein and complex carbohydrates.. the way you have described your physique your obviously an ectomorph (someone who burns calories fast and finds it hard to put weight on) so basically you can eat as many carbs as you want throughout the day!!!

if you want to go a little further and work out the amounts you should be eating try:

1g of protein for every 1lb of bodyweight - at 9 stone you should be looking to get at LEAST 126g of protein througout the day!

and i would suggest you aim for a total of about 300g of carbs throughout the day.

once youve got used to eating for weight gain.. you can then start measuring your progress... if your not gaining.. simply eat more! BUT all food should be as fresh as possible.. no snacks etc. nothing in frozen packages or microwave meals!

in terms of supplements, they are very good for adding nutrients to your diet when you may struglle to eat "proper" food. www.extremenutrition.co.uk have a very good range... i use them myself and believe me they do exactly what they say on the tub! you can also get 25% off their online prices just for being a musclechat member!

hope this all helps mate!

se9red

thanks a lot mate, i think thats the problem, until i get used to it, i dont think my body would be able to hack 6 meals a day, i'll take a look at your recommedations thaks very much.

Kev

crazycal1

drinking your cals is the way to go-
try blending 50g+ of oats-add a pint of skimmed milk, a banana and 30g of protein powder(i use tuna unstead and eat separatley)
sorry dont know how many cals that is tho-
i`m sure someone will.

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

Nick500

don't forget the peanut butter :P

Squatty

Whatever you do, dont forget the peanut butter

crazycal1

lol-
i actually like peanut butter,but i think it ruins the taste-
definetly an aquired taste-
i prefer banana

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk