Bulking up: Gaining muslce/weight the fastest...Any advice?

STEROIDS! Sorry, I just had to say it...........

 

This is EXACTLY how one gains weight. To build muscle you have to eat. To build fats you have to eat. To replenish glycogen storage you have to eat. These are all ways to gain weight.

"As fast as possible" is the worst way to even think about doing this. Working towards a body shape is a life long job.

Well stop it! You are burning up all your Energy. You need to convince your body that it needs to store some energy. If you spend too much time working out or running on the bleachers you won't gain weight.

Lift heavy for 30 minutes, no more than three days a week. Eat MORE. (less fatty foods). Throw in some higher glycemic fruits like a banana every now and then. Throw in a snack every day of cashews (not tooo many; like half a handful). Don't eat any other carb source with them. The cashews are a good monosat. fat. They are very calorically dense.

SLEEP. You can't repair unless you get good sleep. Go to bed a bit earlier.



About the whey and supplements....

Building muscle doesn't require big quantities of protein. Actually, you'll need more good (well place; time wise) carbohydrates.

Drink TONS of water. Buy yourself some water soluable vitamins and minerals. A good B-complex should do. ( a good B-complex should be about ~100mg of B6, 1gram of Choline, 1 gram of Inositol, about 800mg of Folic Acid)

Get some Calcium citrate with vitamin D in it. (and magnesium if you can).

Those do wonders for 'most' people.

 

oh, I forgot to mention.

Building muscle is very much a mental thing. You have to keep a constant positive body image in your head. Know what you're working towards. Have fun and enjoy the process. It will come. Don't expect to be able to do anything "As fast as possible". You have the rest of your life.

A good book to read would be 'bodybuilders nutrition" -Franco Columbu

http://ecx.images-amazon.com/images/I/41FQGAM6RQL._AA240_.jpg

Some of the stuff is out dated (like separating your macro nutrients while eating), but it is a terrific resource.

 

Consume between 3,500 - 4,000 calories a day. Eat lots of protein, chicken, tuna, fish, mix of eggs/egg whites, whole grain oatmeal, take a whey shake to school with you to drink while your working out. And take a zip lock bag with a mix of walnuts, peanuts, almonds, sunflower seeds with you. Walnuts are one of the best foods you can eat.

If someone told you can't gain weight by eating, they're full of ****. I have an extremely high metabolism and have a very tough time gaining weight as well. I could do so if eating 4000 calories wasn't so expensive.

You could take creatine, but I don't care to recommend that to people as I don't take it. Nor do I want to take it. Plus that may or may not be against school/league rules.

Seriously though. EAT EAT EAT.

 

I was just thinking about the fact that you are a CB so you're going to be burning quite a few calories training.

You should meet with the health teacher at your school. I'm sure he/she'd be glad to help.

I forgot to mention fruits and veggies in your diet. If you hate them, you'll learn to like them. lol.

 

My friend is a hardcore weightlifter. He said this:

a few things:

1. its impossible to gain weight w/o eating.
eat more food
2. one can not gain muscle quickly.
eat more food
3. a 17 years old's patience is non existent.
eat more food
4. at 6'1" you should be weighing close to 200 lbs
eat more food
5. 7% body fat is for 10 year old girls

tell him to go to this web site and read every thing possible http://www.t-nation.com/

 

+ 1 the folks who run the site and company are bar none some of the brightest in the industry and there isn't a true in depth scientific explanation around strength, fitness and bodybuilding that can't be found there.

 

Couch + potato chips + soda + Mc D's = Bulk or get married! Seriously, those GNC weight gainers works wonders!

 

1) Eat every 2 hours. u need at lest 6 meals a day.

2) if u w/out, which i think in your case, u need, do heavy weights. assume that ur not a beginner, do heavy squats, deadlifts, bench press, military press. when u do heavy squats, for example, the body releases lots of growth hormones.

3) protein/supplements.

4) rest. min 8-9 hours of sleep daily.

5) repeat.

when i was 18 yrs old, i was just about 53 kgs. started weightling seriously, in sept 2004. right now, i'm 74 kgs of raw power

 

I'm right there with you man. I'm 5'10"ish, and 125-130lbs. I can eat all day long and not gain weight. I've just decided in the last few weeks to do something about it. Sounds like there's some good advice here.

 

I hate you! I gain weight just by looking at food!

 

If you were in a band, would you be the drummer? I meet a lot of people that obsesively tap a foot (or something else repetitively) Just stopping that will probably save you 300-350kcals a day!

 

Random, but very interesting. I used to play the drums when I was younger. I do catch myself moving my leg repeatedly sometimes. So basically I should just sit in a chair all day long, eat food until I feel sick, and not move any parts of my body unless I absolutely have to? What a country!

 

LMAO. I knew it.

You could actually still do all that stuff. Just do it more 'intently'. Normally when you have a habit like that it becomes almost 'subconscience'. Don't let that happen. It actually makes you use that habit to take out your pent up stress.

 

So in the last few days, I've been trying to eat as much food as I possibly can. Three days ago I ate lunch twice (had lunch with a friend of mine, then ate again about two hours later). When I got home around 7-8pm I wasn't very hungry, but then told myself that was BS and proceeded to eat a big plate of pasta, grilled chicken, dry oatmeal, two large glasses of milk, etc. I was surprised just how much more I could eat, even though I didn't feel hungry when I started.

The next morning, I ate about 1K calories for breakfast, two lunches again (some grilled fish tacos with a friend, then pasta and chicken a few hours later), and then dinner a few hours after that.

Just this morning I went to Trader Joes and bought a bunch of yogurt, fruit, granola, almonds, protein bars, etc.

The most amazing thing to me so far is just how much energy I have. In the past, I've been a little tired most days, no matter how much I sleep. I think I was unknowingly eating far too little. Now I feel sharp, energetic, and healthier. The next step is getting a gym routine down.

Thanks for starting this thread!

 

When I trained seriously, I went from about 190 to about 225 in a few months. I did this by eating egg whites, 10 every day. Purest form of protein available.

 

This is a little much for one meal. If you don't mind putting on some fat it's fine but I would try to limit a meal to 500-600 Kcals max. Your liver can only process so much so fast. Also, consider that when you liver has to work... you body can view that as a stressor. So if you are over working your liver you can elevate glucocorticoid levels. This will cause many problems and can actually do more harm than good.

Enjoy eating though!

 

That's a steroid! We're all on roids!!!

 

lmao. Especially all those women and their BC's and post menopause HRT. And then they give steroids a bad rep for guys :shrug:

 

Proof's in the pudding.

That's why they say to eat every 2-3 hours. So you're always sustaining a constant flow of energy instead of spikes. Definitely get in the gym. And your energy level will be even better.

Best of luck.

 

http://ririanproject.com/2008/03/18/top-10-ways-to-build-muscle-mass-fast/


Read this today


Antony

 

Great article - really sums up what I spent a few hours reading about in a short and concise way. Thanks Antony.

 

I agree, great article. What they are calling 'purge process', most people refer to as High Intensity Training.