Trying to gain some size...

MuscleBoy1980 · 31-12-2005, 04:45 PM

Im looking to start getting back into bodybuilding, i was doing it about couple of years ago and trained in the mornings everyday alternating which muscles to work on each day. I was taking celltech and having my nitrotec shakes, plus lots of steak too, brought myself Arnies big encyclopedia and trained from that.
After a year and half i got a bit fed up and gave up, as i made no gains at all, my muscles were more conditoned but that was all.
Im 25, 5ft11 & 10stone. I do find it hard to put weight on as it is, my body is quite ripped and shaped already just got no size..

Can anyone help me out on what to take and how to start putting on some size...

Chris

Andy1981iron · 31-12-2005, 05:03 PM

The best advice I can give to gain weight is pretty simple...eat a lot! By a lot I really do mean a lot. 6 meals a day each containing 30grams protein at least, totalling 3500+ calories. You might even have to eat more than this. A good rule is if you aren't gaining weight, eat more.

As for training I wouldn't do more than 9 work sets for large bodyparts and no more than 6 on smaller bodyparts (I would recommend 4-5 on bi's & tri's) A common beginners mistake is overtraing, don't copy the workout's in Arnold's book because that would be massive overtraining.

Try to concentrate on the basic movements, ie squat, deadlift and Bench press, the main mass builders.

At your weight you should be able to pack on those pounds very quickly indeed providing you train sensibly, sleep well and probably most importantly - EAT EAT EAT!

Andy

MuscleBoy1980 · 31-12-2005, 05:18 PM

Thanks for the advice...

What will be the best supplements to add to my training and diet?
Has anyone heard of any of these?

http://www.mysupplementstore.com/top10mubusu.html

Apparently they are not pro-hormone/andro supplements.

Chris

Andy1981iron · 31-12-2005, 05:25 PM

At your stage the best supplement is food! Some whey powder would help you with the protein side of things, so invest in some.

I wouldn't bother with all that crap from the website you mentioned. The only thing I would consider is some creatine powder/ethyl ester.

www.bulkpowders.co.uk provide the above dirt cheap and I use them.

Nick500 · 31-12-2005, 06:18 PM

i agree with trigger there, just stick tot he basics at ur weight, creatine, protein, s.hit loads of food . not overtraining.

get some good mutivitamins too.

Nick

Young Gun · 01-01-2006, 09:20 PM

All those supplements suck some serious ass. (no harshness towards you intended buddy just don't waste your money)
Triggs and Nick have given you some good advice.

zx9rjas. · 01-01-2006, 09:41 PM

Basically your body has/was/is burning off more than you are taking in, either that or you were overtraining your muscles.

1st, get on the beginners section of the forum and dig out garry's beginner/intermediate routine. Solid routine there mate and cant go wrong. Thats sorted

2nd, EAT, EAT and EAT. If you thought you were eating alot then eat more more more. You are gonna be sick of stuffing food down your neck especially when you aren't hungry.
Sure you need your high protein like meats but get plenty of carbs in you too 300-400g a day for starters (rice, oats potatoes being best but anything is better than nothing) Try and get at least 1g or protein per lb of bodyweight (I go alot higher but stick to 1 for the mo) so thats 140g of protein a day

It is recommended to eat 5+ meals a day but eating more times a day will speed your metabolism and sometimes be counter productive to gaining muscle, especially if you have a naturally fast metabolism.

Like the lasds said, train sensibly but moderatley heavy to start with and get them calories in, Take every oportunity to eat

J

Nidge · 02-01-2006, 06:31 AM

Everything has been said so I can't add no more only, get plenty of chicken inside of you, you'll be sick of the sight of chicken by the end of the week.

FAT BOY · 02-01-2006, 09:24 AM

I you cant eat it drink it. protein drinks, chuck in a bannana even ice cream. 2 or 3 a day.

Poom · 02-01-2006, 12:22 PM

Quote:

Originally Posted by MuscleBoy1980

Im looking to start getting back into bodybuilding, i was doing it about couple of years ago and trained in the mornings everyday alternating which muscles to work on each day. I was taking celltech and having my nitrotec shakes, plus lots of steak too, brought myself Arnies big encyclopedia and trained from that.
After a year and half i got a bit fed up and gave up, as i made no gains at all, my muscles were more conditoned but that was all.
Im 25, 5ft11 & 10stone. I do find it hard to put weight on as it is, my body is quite ripped and shaped already just got no size..

Can anyone help me out on what to take and how to start putting on some size...

Chris

You sound like you have what my build would be if i had not started training.

My adivce is to make sure you do the core exersices like deadlift, squats and bench press.

Take a protein supplement

Take Creatine in the form of monohydrate or CEE it doesn't matter (optional , might be better at a later stage)

Do low reps 6-8 on every exersice you do.

31-12-2005, 04:45 PM	#1 (permalink)
MuscleBoy1980 Under Construction Join Date: Dec 2005 Location: South London Posts: 7 Rep Power:	Trying to gain some size... Im looking to start getting back into bodybuilding, i was doing it about couple of years ago and trained in the mornings everyday alternating which muscles to work on each day. I was taking celltech and having my nitrotec shakes, plus lots of steak too, brought myself Arnies big encyclopedia and trained from that. After a year and half i got a bit fed up and gave up, as i made no gains at all, my muscles were more conditoned but that was all. Im 25, 5ft11 & 10stone. I do find it hard to put weight on as it is, my body is quite ripped and shaped already just got no size.. Can anyone help me out on what to take and how to start putting on some size... Chris

31-12-2005, 06:18 PM	#5 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,232 Rep Power:	i agree with trigger there, just stick tot he basics at ur weight, creatine, protein, s.hit loads of food . not overtraining. get some good mutivitamins too. Nick ______________________ - Obsession is what lazy people call dedication -

01-01-2006, 09:41 PM	#7 (permalink)
zx9rjas. Legend Join Date: Mar 2005 Location: Southampton Posts: 697 Rep Power:	Basically your body has/was/is burning off more than you are taking in, either that or you were overtraining your muscles. 1st, get on the beginners section of the forum and dig out garry's beginner/intermediate routine. Solid routine there mate and cant go wrong. Thats sorted 2nd, EAT, EAT and EAT. If you thought you were eating alot then eat more more more. You are gonna be sick of stuffing food down your neck especially when you aren't hungry. Sure you need your high protein like meats but get plenty of carbs in you too 300-400g a day for starters (rice, oats potatoes being best but anything is better than nothing) Try and get at least 1g or protein per lb of bodyweight (I go alot higher but stick to 1 for the mo) so thats 140g of protein a day It is recommended to eat 5+ meals a day but eating more times a day will speed your metabolism and sometimes be counter productive to gaining muscle, especially if you have a naturally fast metabolism. Like the lasds said, train sensibly but moderatley heavy to start with and get them calories in, Take every oportunity to eat J ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above.

02-01-2006, 06:31 AM	#8 (permalink)
Nidge Making Progress Join Date: Jul 2005 Location: Mansfield Notts Posts: 192 Rep Power:	Everything has been said so I can't add no more only, get plenty of chicken inside of you, you'll be sick of the sight of chicken by the end of the week. ______________________ Nidge

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31-12-2005, 05:03 PM	#2 (permalink)
Andy1981iron Join Date: Dec 2004 Location: Hull Posts: 833 Rep Power:	The best advice I can give to gain weight is pretty simple...eat a lot! By a lot I really do mean a lot. 6 meals a day each containing 30grams protein at least, totalling 3500+ calories. You might even have to eat more than this. A good rule is if you aren't gaining weight, eat more. As for training I wouldn't do more than 9 work sets for large bodyparts and no more than 6 on smaller bodyparts (I would recommend 4-5 on bi's & tri's) A common beginners mistake is overtraing, don't copy the workout's in Arnold's book because that would be massive overtraining. Try to concentrate on the basic movements, ie squat, deadlift and Bench press, the main mass builders. At your weight you should be able to pack on those pounds very quickly indeed providing you train sensibly, sleep well and probably most importantly - EAT EAT EAT! Andy

31-12-2005, 05:18 PM	#3 (permalink)
MuscleBoy1980 Under Construction Join Date: Dec 2005 Location: South London Posts: 7 Rep Power:	Thanks for the advice... What will be the best supplements to add to my training and diet? Has anyone heard of any of these? http://www.mysupplementstore.com/top10mubusu.html Apparently they are not pro-hormone/andro supplements. Chris

31-12-2005, 05:25 PM	#4 (permalink)
Andy1981iron Join Date: Dec 2004 Location: Hull Posts: 833 Rep Power:	At your stage the best supplement is food! Some whey powder would help you with the protein side of things, so invest in some. I wouldn't bother with all that crap from the website you mentioned. The only thing I would consider is some creatine powder/ethyl ester. www.bulkpowders.co.uk provide the above dirt cheap and I use them.

01-01-2006, 09:20 PM	#6 (permalink)
Young Gun Illuminati Join Date: Apr 2005 Posts: 1,539 Rep Power:	All those supplements suck some serious ass. (no harshness towards you intended buddy just don't waste your money) Triggs and Nick have given you some good advice.

02-01-2006, 09:24 AM	#9 (permalink)
FAT BOY Legend Join Date: Dec 2005 Location: UK Posts: 734 Rep Power:	I you cant eat it drink it. protein drinks, chuck in a bannana even ice cream. 2 or 3 a day.