Gaining Massive Lean Muscles... - MMA Forum - UFC Forums - UFC Results - MMA Videos
Training & Nutrition Training and Nutrition are essential in becoming a top notch mixed martial artist. Discuss with other fighters how to get and stay in top shape!

Reply

Old 06-28-2011, 12:14 PM   #1 (permalink)
BEWARE OF THE PENGUIN!
 
No_Mercy's Avatar
 
Join Date: Oct 2006
Posts: 10,410
No_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF Material
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.

Cheers!
No_Mercy is offline   Reply With Quote
Sponsored Links
Advertisement
 

Old 06-28-2011, 01:54 PM   #2 (permalink)
Flyweight
 
Join Date: Apr 2010
Posts: 417
luger0 is a glorious beacon of lightluger0 is a glorious beacon of lightluger0 is a glorious beacon of lightluger0 is a glorious beacon of lightluger0 is a glorious beacon of lightluger0 is a glorious beacon of lightluger0 is a glorious beacon of lightluger0 is a glorious beacon of lightluger0 is a glorious beacon of lightluger0 is a glorious beacon of lightluger0 is a glorious beacon of light
If anything I'd talk with a dietitian.
__________________


Throughout life there are bumps along the way some may be painful...others not...who gives a damn in the end you'll still die
luger0 is offline   Reply With Quote
Old 06-28-2011, 02:43 PM   #3 (permalink)
The Forum Drunk
 
xeberus's Avatar
 
Join Date: Apr 2007
Posts: 9,450
xeberus Is Future HOF Materialxeberus Is Future HOF Materialxeberus Is Future HOF Materialxeberus Is Future HOF Materialxeberus Is Future HOF Materialxeberus Is Future HOF Materialxeberus Is Future HOF Materialxeberus Is Future HOF Materialxeberus Is Future HOF Materialxeberus Is Future HOF Materialxeberus Is Future HOF Material
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.
__________________


If a law is unjust, a man is not only right to disobey it, he is obligated to do so. ~ Thomas Jefferson


Sig by D.P.




Last edited by xeberus : 06-28-2011 at 02:47 PM.
xeberus is offline   Reply With Quote
Old 06-28-2011, 11:05 PM   #4 (permalink)
BEWARE OF THE PENGUIN!
 
No_Mercy's Avatar
 
Join Date: Oct 2006
Posts: 10,410
No_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF Material
Quote:
Originally Posted by xeberus View Post
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.
Holy crap...do you take all those vitamins and supplements. Knew an owner of a local Popeyes so he'd give me an honest asessment on everything he had which was pretty cool. If I didnt like it I could just return it, sadly he closed his business. So I'm off to researching on my own now. The weight gainer he recommended at the time helped a ton; Iso Mass w/ seven types of creatine, Omega Fatty Acids, Whey Protein, etc. Nastiest shake, but it helped me gain 20 pounds after about two years of SUPER HARD WORK. Then my training went sporadic and I lost about 10 lbs which sucks cuz it's sooo much harder to gain it back.

- 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.
No_Mercy is offline   Reply With Quote
Old 06-29-2011, 02:00 PM   #5 (permalink)
The Forum Drunk
 
xeberus's Avatar
 
Join Date: Apr 2007
Posts: 9,450
xeberus Is Future HOF Materialxeberus Is Future HOF Materialxeberus Is Future HOF Materialxeberus Is Future HOF Materialxeberus Is Future HOF Materialxeberus Is Future HOF Materialxeberus Is Future HOF Materialxeberus Is Future HOF Materialxeberus Is Future HOF Materialxeberus Is Future HOF Materialxeberus Is Future HOF Material
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 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 a law is unjust, a man is not only right to disobey it, he is obligated to do so. ~ Thomas Jefferson


Sig by D.P.



xeberus is offline   Reply With Quote
Old 06-29-2011, 04:16 PM   #6 (permalink)
Featherweight
 
Scarecrow's Avatar
 
Join Date: Mar 2008
Location: Water-boarding some liberals...
Posts: 1,380
Scarecrow Is True Champion Of KnowledgeScarecrow Is True Champion Of KnowledgeScarecrow Is True Champion Of KnowledgeScarecrow Is True Champion Of KnowledgeScarecrow Is True Champion Of KnowledgeScarecrow Is True Champion Of KnowledgeScarecrow Is True Champion Of KnowledgeScarecrow Is True Champion Of KnowledgeScarecrow Is True Champion Of KnowledgeScarecrow Is True Champion Of KnowledgeScarecrow Is True Champion Of Knowledge
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.

Good luck.
__________________
Scarecrow is offline   Reply With Quote
Old 06-29-2011, 11:03 PM   #7 (permalink)
BEWARE OF THE PENGUIN!
 
No_Mercy's Avatar
 
Join Date: Oct 2006
Posts: 10,410
No_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF Material
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.
No_Mercy is offline   Reply With Quote
Old 06-30-2011, 02:03 AM   #8 (permalink)
Bantamweight
 
MMAnWEED's Avatar
 
Join Date: Aug 2010
Location: New Jersey, USA
Posts: 910
MMAnWEED is on another level nowMMAnWEED is on another level nowMMAnWEED is on another level nowMMAnWEED is on another level nowMMAnWEED is on another level nowMMAnWEED is on another level nowMMAnWEED is on another level nowMMAnWEED is on another level nowMMAnWEED is on another level nowMMAnWEED is on another level nowMMAnWEED is on another level now
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
MMAnWEED is offline   Reply With Quote
Old 06-30-2011, 02:32 AM   #9 (permalink)
Featherweight
 
Scarecrow's Avatar
 
Join Date: Mar 2008
Location: Water-boarding some liberals...
Posts: 1,380
Scarecrow Is True Champion Of KnowledgeScarecrow Is True Champion Of KnowledgeScarecrow Is True Champion Of KnowledgeScarecrow Is True Champion Of KnowledgeScarecrow Is True Champion Of KnowledgeScarecrow Is True Champion Of KnowledgeScarecrow Is True Champion Of KnowledgeScarecrow Is True Champion Of KnowledgeScarecrow Is True Champion Of KnowledgeScarecrow Is True Champion Of KnowledgeScarecrow Is True Champion Of Knowledge
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).

http://www.bmi-calculator.net/bmr-calculator/

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.
__________________
Scarecrow is offline   Reply With Quote
Old 06-30-2011, 07:07 AM   #10 (permalink)
BEWARE OF THE PENGUIN!
 
No_Mercy's Avatar
 
Join Date: Oct 2006
Posts: 10,410
No_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF MaterialNo_Mercy Is Future HOF Material
Quote:
Originally Posted by MMAnWEED View Post
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
Yah I've eaten oats with fruits + milk + syrup. Nice and cheap. Which reminds me I've gotta get some more.

Quote:
Originally Posted by Scarecrow View Post
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).

http://www.bmi-calculator.net/bmr-calculator/

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.

Once you figure all this out, then we can get into more details on what to eat, and when to eat.
It says I have a BMR of 1653.21.
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.
No_Mercy is offline   Reply With Quote
Reply



Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are On

VerticalSports
Baseball Forum Golf Forum Boxing Forum Snowmobile Forum
Basketball Forum Soccer Forum MMA Forum PWC Forum
Football Forum Cricket Forum Wrestling Forum ATV Forum
Hockey Forum Volleyball Forum Paintball Forum Snowboarding Forum
Tennis Forum Rugby Forums Lacrosse Forum Skiing Forums
Copyright (C) Verticalscope Inc SEO by vBSEO 3.3.2
Powered by vBulletin Copyright 2000-2009 Jelsoft Enterprises Limited.
vBCredits v1.4 Copyright ©2007, PixelFX Studios