Help on adding muscle...

[TimC55]

Im about a week into lifting and I figured Iwould try and get some advice to bulk up properly. Im 6ft and about 155lbs and have a relatively fast metabolism. I purchased cyto-gainer and NOX. Im going to start incorporating them next week into my work out, but I am looking to add muscle over the summer and I lift 4-5 times a week. I wanted to know what kind of diet would be good for what I am trying to accomplish as well as when to take cyto-gainer. (PRE-WO, PWO) or both. All feedback is appreciated.

 

[grizz_mv]

Q: How do I gain weight:

A: There are a couple of factors to gaining weight. Eat big but eat clean, lots of whole grains, lots of leafy greens, lots of lean protein, simple carbs in moderation. At least 5-7 meals per day. Snack on things like almonds and yogurt, things with good calories and high nutritious value. If your numbers of calories in is greater than your calories out, you should be gaining weight. If you're eating is clean, you should be gaining lean muscle. Lift BIG. Lots of guys think they lift heavy and really haven't scratched the surface of what their body is capable of. Big weight = big muscles. And get AMPLE rest. 7-8 hours of UNINTERRUPTED sleep per night, and on your days off at-least have one day where you barely move. Your body needs to heal to grow.


Q: But I do all of that and still can't gain any weight. I MUST be a hardgainer! Right? Don't I need some supplement like GAKIC, LEUKIC, or some high-end Creatine to give me that edge I need?

A: No, what you are is either a liar, or delusional about your eating or lifting. You cannot do everything perfect and NOT gain any weight. It just doesn't work that way. You're botching it up somewhere. Supplementing aside, your eating and your workouts are where all the real progress is made.

 

[XTrainer]

Man, your skinny. Lucky you. Eat lots of meat, veggies, fruit, OATS, nuts and natural PB. Lift heavy stuff. Do intense but brief cardio. Repeat. You will be a beast.

You could get bigger by eating crap, but why? Just eat a ton of calorically dense healthy stuff.

Cytogainer isn't too bad at all PWO (it's mostly simple carbs and protein if I remember correctly).

 

[XTrainer]

Oh, and read "Scrawny to Brawny."

 

[TimC55]

thanks for the advice. I just started lifting last week, and was looking for a good diet to help me add some muscle. Im going to try and start my diet by next week once i figure everything out this weekend and we'll see how it goes.

 

[Numpty]

Hey TimC55 I was 132 end of april and I am now 142 as of today. This is what I did. Lift weights(Squats,Deadlift,Bench,Over Head Press, ect). Every morning I would make a shake consisting of one scoop of muscle milk, Teaspoon of fishoil. Three teaspoons of Greens+, and the last couple weeks ive also been adding a scoop of ElastiJoint, would add it to half milk, half water. Then In about 2 hours I would have a fried egg with a ego waffle and a peice of toast, sometimes I would also have a couple boiled eggs and either bran cereal or oats. Lunch would usually be soup or perogies, some times I would make a big bowl of brocoli and carrots. For dinner I try to eat 60% veg. After workout I would make another shake. Whey protien, 5g creatine, bit of honey and some viniger. Im trying to get to 155 so ive just now starting takeing bef.ore bed another shake consisting of muscle milk and fishoil with milk. I also take ZMA. Ive just purchased a miltivitamin and will be takeing that as well

 

[Goth_Judoka]

Oh, and read "Scrawny to Brawny."

Is that book any good?

 

[beamjayman]

Eat lots of lean meat, complex carbs, and veggies. Also drink plenty of water, train hard, and sleep well.

 

[Ali Baba]

^

Aside from their nutritional benefits, how do veggies help you add bulk?

 

[XTrainer]

Is that book any good?

It's about compound lifts and Berardi nutrition. It's a no-brainer. Great book.

 

[turner_ftw]

Im about a week into lifting and I figured Iwould try and get some advice to bulk up properly. Im 6ft and about 155lbs and have a relatively fast metabolism. I purchased cyto-gainer and NOX. Im going to start incorporating them next week into my work out, but I am looking to add muscle over the summer and I lift 4-5 times a week. I wanted to know what kind of diet would be good for what I am trying to accomplish as well as when to take cyto-gainer. (PRE-WO, PWO) or both. All feedback is appreciated.

If you've never heard of the Max-OT program, you might wanna take a look here:
www.ast-ss.com
When I did this workout, I went up in weight in everything each week, also put on 15+ lbs within 3 weeks. You need a spotter, as each workout is to muscle failure. It's basically 1 muscle group each day, 5 days a week. 3 sets of 4-6 reps. At least 4 reps, no more than 6. When you get 6 reps with ease, step up the weight on the next set.

Also, from personal experience, ditch the NOX CG-3. It tastes like shit, and doesn't live up to the hype surrounding it. Aside from having 16 grams of creatine per serving, it is not worth the hefty price tag attatched to it. I personally like NO-Xplode MUCH MUCH better, better taste and better results. The only xyience I thought was worth a damn from Xyience is XM2 protein. It has 18g of fat (works as a meal replacement) and also has creatine, glutamine, BCAA's, and glutamic acids. Tastes pretty good also. I was pleased with this product.

For good prices on NO-Xplode go to e-bay.
Good prices on XM2 go to www.mysupplementstore.com

Hope this information is helpful.

 

[jackmefrosty]

just echoing what everyone is saying i guess but , i gained about 40 lbs of muscle over 2 years by just lifting heavy and eating every time i felt even a little twinge of hunger. i have an insane metabolism, so i need to throw a lot of food at my stomach, and good food. lifting aside (since your question is more about food i think) , i eat eggs/bagels/oatmeal, chicken/rice/veggies, tuna sandwiches/yogurt, protein shake with banana and strawberries after every workout. that's what i do and it has worked great and continues to work great, at least for me. good luck!

 

[hardheart]

Some key things to remember are:

1. Eat as soon as possible after waking up
2. By as soon as possible I mean, roll over, hit snooze button, grab pre-mixed protein shake you made the night before and chug it down
3. Get your vitamins and minerals
4. Don't over-do-it with your supplements (people that have the complaint you have are usually around 18-21 years old)
5. Muscle-milk (the regular stuff) this stuff will put pounds on you, FAST
6. Drink more water (try to get some water in when you wake up also)

I had relatively the same build as you from the age of 14-24 (6', 135lbs for me).

 

[mmafan988]

I went from about 135 to 175 over the course of a couple of years or so (I'm 5'9).

This is an example of how I eat, every day.

Breakfast:
2 eggs
1 piece of toast
2 servings of oatmeal
1 glass of OJ
1 cup of coffee

Snack one at 10 AM
pack of toasted peanut butter and cheese crackers

10 30 AM - protein shake (2 scoops/servings) mixed with whole milk

Lunch 12 30 PM
I either eat left overs from supper or sandwhich with 20 grams of protein of turkey (4 servings worth per the package, lol), carrotts, bag of chips, can of coke (12 ouncez), small cup of pudding

Snack three at 3 PM
protein bar, peanuts, or jerky

Snack four at 5-6 PM (before I work out)
Protein bar

Work out from 6-7:15 PM

7:45 - protein shake (same as above)

8:00 PM
Dinner - steamed carrots, brocolli, green beans or corn, fish or chicken.

10:00 PM
cup of yogurt

Yes, I know there are a couple of items I eat that aren't exactly clean, however, I burn so much calories when I work out it doesn't matter, plus these items are easy to obtain, like the pack of crackers.....anyway, I work out in my garage where its like 100 degrees..Im used to it now.

 

[TonyRockyHorror]

Dude. Do NOT worry about what you eat just eat alot and often. eat alot of protien but do not worry about eating clean-that will just lead you to not eating sometimes if theres nothing healthy around. at 155 you can eat eat eat! very little cardio if any. no more than 20 minutes 3 times per week.
Lift heavy but not so heavy so you can not do perfect reps (form is more important than weight-always). Like 8-12 per set don't get fancy with cables concentrate on core exercises. squats, bench press, miltary press, dead lifts and pull-ups like 3 times per week

again do not worry about eating too clean.you need calories plain and simple.

 

[hardheart]

Dude. Do NOT worry about what you eat just eat alot and often. eat alot of protien but do not worry about eating clean-that will just lead you to not eating sometimes if theres nothing healthy around. at 155 you can eat eat eat! very little cardio if any. no more than 20 minutes 3 times per week.
Lift heavy but not so heavy so you can not do perfect reps (form is more important than weight-always). Like 8-12 per set don't get fancy with cables concentrate on core exercises. squats, bench press, miltary press, dead lifts and pull-ups like 3 times per week

again do not worry about eating too clean.you need calories plain and simple.

Ignore this guy.

Do you want to put on a gut or do you want muscle? If you want regular 'ol lard mass, then go ahead and eat McDonalds etc.

Avoid foods with Hydrogenated oils/trans fats (usually listed as hydrogenated oils)/High Fructose Corn Syrup.

 

[TKMaxx715]

it is obviously the most beneficial to your health if you take in calorically dense food that is healthy for you but if it comes to the point where you must make a decision between eating fatty foods or not eating at all, go for the fatty food.

Eating clean is always good but dont let that get in your way of eating everything you can get your hands on

 

[beamjayman]

^

Aside from their nutritional benefits, how do veggies help you add bulk?

They don't help you bulk, but they are essential whether bulking or cutting to maintain optimal health.

 

[TX911]

from a lifting strategy, to purely add muscle strength and hypertrophy, i'd do what the guys above are telling you and start rippetoes program without deviating

 

[TonyRockyHorror]

Ignore this guy.

Do you want to put on a gut or do you want muscle? If you want regular 'ol lard mass, then go ahead and eat McDonalds etc.

Avoid foods with Hydrogenated oils/trans fats (usually listed as hydrogenated oils)/High Fructose Corn Syrup.

Sorry man. But if you only eat like this there will be times when you won't eat because you will think fatty foods will hurt you. If you have the time to prepare enough high quality food with enough calories, great. But if it comes down to eating a quarter pounder or starving yourself, eat the quarter pounder. At 155 you do not have to woirry about getting fat.

I was around your size and same height. I did not really start putting on muscle until I listened to a couple of trainers who told me to stop worrying about my food and just EAT! I did not make this up. don't worry about hydrowanttosoundsoundsmartsoireadanutrionallabel oils. Keep it simple. EAT.