Gaining Massive Lean Muscles...
K...anybody who's a trainer need some advice on gaining 35 pounds of lean muscle. I've gained 20 lbs and pretty much plateaued. Actually losing 10 back. Need a solid meal plan and recommendation on protein shakes.
I've used all sorts before; mainly ISO MASS, HEMOTEST, FIGHTERS FOOD, etc. I thinking hearing out what others have implemented will help.
If anything I'd talk with a dietitian.
Bulk and cut
Building straight lean muscle and keeping your body fat low is tough.
There are a lot of ways to go about it: I'd recommend:
Doing a stack like 1-test/4-ad mix. A few named ones I'd recommend are synovex-h, bdc nutrition t1 or avat labs superonex. I'd also being using creatine (malate) you can scarcely go wrong but I'd recommend no-xplode. Get some decent whey protein shake take it right after your workouts then take a casein protein shake next time you get hungry after. Also a good multi like megamens etc
With a good routine like 5x5 you'll see results. Bulk then cut :)
Edit edit: tuna, eggs, chicken breasts, green veggies, oats <-- eat this 4-5 times a day in a calorie surplus and you can't go wrong :)
Edit: I'm also on my iPhone so sorry for the crappy short infos
I don't know where you stand on this subject, but just to cover all bases. Also I do not recommend anything illegal but in a hypothetical situation this would be an amazing beginner cycle.
Trenbolone 75mg a day, winstrol 50mg per day, test. Propionate/viromone 100mg every other day.
- been curious about No-Xplode (been using Nutrabolic products.)
How many meals do you eat a day and how's your training like...
I'm pretty curious to see what kind of a diet plan, workout regimen, Overeem went on. Cuz that's pretty freakin' impressive.
I don't currently but Ive taken a lot in the past, although no anabolic steroids. I'm about as big as I want to get, and I got here the good old fashioned way, over the spam of five years or so. I do currently use
: whey/casein protein shakes, megamens multivitamin, omega 3 fish oil and that's it.
I tend to eat 5-6 times a day. Whenever I get hungry I'll eat and just let my body guide my eating. But I do eat healthy every one of those, I constantly use slimfast/casein protein shakes as meal/snack replacements.. And I do that because I'm lazy/busy most of the time :p Well my training blows currently, I injured myself kicking a fellow in the face. I do a lot of situps/pushups/chinups but before I was injured I did a lot plyos in bjj/kickboxing occasionally deadlifts/bench/squats on the 5x5 weight %
If you're looking to gain weight, it's just a matter of the right caloric math. You need to be taking in more calories than your body burns. If you hit a plateau, eat more. It's that simple. The muscles will come with the right workout/rest plans, and I would go a bit further by advising you to limit the cardio you do to just what's necessary.
On a 3000 calorie a day diet, I walk around at about 150-155lbs. I walk around right now around 185lbs with about 10% bodyfat at 5'11". It takes 4200 calories on a non-workout day and around 4800 calories on a day that I do workout, just to maintain 185lbs. I'm a skinny guy by nature, and if you're at all like me, you have to eat and eat and eat. Six meals a day, with a minimum of 700 calories each meal.
I know what I must do. Eat and eat like a fatboy in a buffet.
Appreciate the advice. Anybody have meal plans cuz I'm running out of food recipes. Sphagetti every other day for the last how many years gets a bit bland. :)
If you're looking for a good homemade weight gainer that helped me ALOT back when i was bulking, heres a good one:
2 cups of oats
2 cups of milk
2 scoops of chocolate whey protein
1 tablespoon of peanut butter
It comes out to be about 1000 calories and 80 grams of protein. Tastes fan-f*cking-tastic as well :thumbsup:
The first thing you need before a diet plan can be planned out is to find out what your caloric needs are based on your current height, weight and age. Start by going to this site and plugging in your information to find your current BMR (Basal Metabolic Rate).
As an example I will use my stats. I'm 33 next month, 185lbs, and 5'11". My BMR came out to ~1896. This number is essentially the amount of calories my body burns with an activity level of 0, or completely sedentary. Now I will apply the Harris Benedict Equation to my BMR which will determine how much I truly need to consume in order to maintain, I say again, just to maintain my current weight.
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
I am a very active person with a very high metabolism. The rate my BMR x 1.9 doesn't cut it as I know I will begin losing weight. I work 5-6 days a week and am on my feet most of the day. I can walk upwards of 5 miles easy on one shift. I also ride my bike to work and back almost every day with that trip being ~6 miles each way. On top of that I lift 3-4 days a week for about an hour and a half on average. Therefore I use my BMR x 2.5 (1896 x 2.5 = 4736).
Now I don't eat 4736 calories every day. Sometimes I eat a bit less on days that I don't work and it's not a day to hit the gym, and other days I will eat more when the need arises. It will be up to you to figure out the balance.
The key is to keep your weight gain to about 1 pound a week. Lean muscle will be hard to get as you will inevitably gain a bit of body fat in the process, so the key is to go slow.
Once you figure all this out, then we can get into more details on what to eat, and when to eat.
I'd categorize myself at BMR x 1.55 (moderate exercise)
Total - 2562.48
K...so what's your food recipe...haha! Food is extremely expensive these days. I actually want to reach 185 so I should probably simulate your diet plan. At the very least 170lbs. :thumb02:
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