kickstart.

bassman

Hello there. I have posted stuff on here before, and the pointers I have been given have really helped, so here goes another question for y'all...

I am currently hovering around the 12 stone 5 pounds mark, and want to get bigger than this. I am 5ft 10 and originally of quite slight build but have put on approx 2.5 stone in just over 2 years since I started training. I need some advice, either dietary or training that will help me shock my body into recruiting more muscle.
my training regimen would normally follw like this,
DAY 1
CHEST
SHOULDERS

DAY 2
BACK
ABS

DAY 3
LEGS

DAY 4
ARMS
ABS

My diet isn't bad really, low on fat but fairly high on protein, I try and take in about 120gs a day, but I am struggling to find a way of taking in more without force feeding and feeling sick. Most of the protein I take in is mostly in chicken and weight gain drinks/Milk.

Feel free to rip apart all of the above, cos I need a kick up the arse.

Thanks

garrilla

for training read this.....

http://www.musclechat.co.uk/viewtopic.php?t=2071

you need alot more protein at least 1.5 grams per pound of bodyweight a day so for your weight you need 260gms a day you should also aim for 2gms of carbs per pound of bodyweight as well. dont worry to much about low fat everything when your trying to bulk you can lose it later.

razg

Try to eat every 2 hours if possible and take in about 1000 kcals over your maintenance. As garry says, on a bulk you want high protein, high carbs, and plenty of good fats. If you train hard, eat hard, and get enough rest, you'll certainly grow.

GTForce

I would consider going 2on/1off

i.e. Day 1) Chest & shoulders
2) Back & abs
3) rest...and eat a lot!
4) Legs
5) Arms and abs
6) rest...lots of calories!
7) cycle starts again

The reason I suggest this is because if you do deadlifts on back day (which you absolutely should if you want size) then your back will be fried come leg day if you do not place a rest day between them. Leg day should include squats and your posterior chain (hams, glutes, lower back) need to be fresh if you are going to give your all to squats (which you should if you are serious about gaining size). Further, chest and shoulder day will involve some heavy pressing and you do not want to have fatigued triceps as that may limit your poundages in military presses, bench, dumbell incline press etc..

Do not be afraid of fat :
- bulking up often means putting on some fat along with your muscle
- dietary fat has been shown to increase testosterone levels while low-fat diets have produced reductions in test levels (not good)
- unsaturated fat is very beneficial in a bodybuilding diet.
- eat lots of nuts, peanut butter, avocados, olive oil, salmon to get good fat.
- even saturated fat is fine as long as you do not have too much
- red meat is a great natural source of creatine, and eggs should be a staple in your diet.
-protein before bed to help with muscle/growth and repair.

bassman

hey thanks for the tips. I know this is a question thats probably been asked on this forum hundreds of times so I knew it was worth asking you guys. The tips about back/legs is particularly helpful.
I'll see if I can post some pics too, you can give me some advice that way too.

Nick500

if you are struggling on eating enough protein, the best thing to do would be to order some whey protein, from extreme nutrition, bulkpowders.co.uk or cheapuksupplements.co.uk

Nick