Bulkin up

illusions228

Hi everyone... i work out constantly i have high metobolism i can eat all day n i take protein as well.. i have switched to diff proteins or mass gainers still nothin.. Almost 500 grams a day if not more i weight bout 135 i want to get to 150 but i can simply not gain weight to get bigger i want my arms esp bigger but have no clue to what else to do.. any help would be greatly appreicated.. i have single dumbells wit adjustable weights n long bar also a bowflex..

Dave

THIS WILL WORK. Wake up and drink a protein shake immediently(if you dont wake up with extreme hunger you are not lifting weights) along with metabolism boosting foods such as quality cereal with high fiber content along with carbs and protein Eggs will do the trick. Its simply every three hours throughout your day eat healthy carbs and proteins MEAT!!!!! Toward evening time focus on a higher protein balance than carbs, but in the morning eat lots of carbs. Workout in the middle of the day or morning preferably but you must isolate your muscles correctly be educated avoid basic routines go hard or go home if you dont your wasting your time unless you want real results. Take a shake post workout and preworkout if you want. End your day with another protein shake before bed giving your muscle the opportunity to really grow through out the night. If you want to add with more supplements get energy preworkouts beta alaine and nitrc oxide based and quality creatines thats how you get big. Without stupid roids or unhealthy pro-hormones.

curtjames

Old school author Bradley J. Steiner commented that in order to gain an inch on your arms, you'd have to gain about 10-15 pounds of lean weight.

Forget about your bowflex and work on compound exercises like squats, bench, and deadlift.

Also, Robert Kennedy recommended eating a variety of food -- to increase the types of foods that you have on your personal menu. By avoiding the habit of being a "picky" eater you'll have a greater chance of increasing your calories and thereby increasing your weight.

Keep increasing your daily caloric intake until the scale starts moving upwards. Consistency is a key as well, of course. If you're the type who can get by on one small meal a day then don't complain that you're not gaining! Get on a schedule and eat all the time, hitting your calorie/macro goal each day.

joshtadeo

whats the best program to gain weight?

adityiasama

Successful weight gain programs don't happen by accident. They are well planned.

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cl880629

Keep increasing your daily caloric intake until the scale starts moving
upwards. Consistency is a key as well, of course. If you're the type who
can get by on one small meal a day then don't complain that you're not
gaining! Get on a schedule and eat all the time, hitting your
calorie/macro goal each day.r4i gold revolution

SteveColescott

A good starting point is 20 calories per pound of bodyweight (for you, that will be 135 X 20 = 2700). If that doesn't make you gain a few pounds a week or two into things, bump it up to 22 calories. Consume large amounts of eggs, oatmeal, rice, lean beef, chicken, cottage cheese, Greek yogurt, sweet potatoes, nuts and nut butters. The only supplements you need are protein powders, a multi-vitamin, fish oils and creatine. Anything else is just money that should have been spent on more quality food.

BASIC EATING RULES

1) Think of total daily consumption rather than a certain number of meals.

2) Don’t just try to rack up empty calories. Consume a high-calorie, nutrient-rich diet in order to encourage health and muscle
growth.

3) If you are having trouble eating enough calories, drink as many of them as you can.

4) Before going to bed always have the next day’s food already prepared and packed. It is easier to stay on course when all you have to do is warm something up and get it down.

5) Always be ready. If you are going to be out of the house for four hours, take enough food for at least six hours.

6) Setting your alarm clock for a middle-of-the-night protein shake is a good option if you are having trouble packing any more calories in during the day. If it is pre-made you can stumble to the kitchen, chug it down, gargle some mouthwash and be back under the covers without missing a REM cycle.

7) With the exception of your training, limit your energy expenditure as much as possible. Limit your stress levels. Make sure you get as much sleep as possible. Nap whenever you can.

8) If you are craving pizza or fast food, by all means have it but limit it to once or twice a week unless you have an extremely fast metabolism (single-digit bodyfat and can maintain visible abs) and even in that case, do not make it a daily thing.

9) Design the diet to incorporate items you enjoy but strive for variety in your choices to avoid burnout and avoid any nutritional deficiencies.

10) A weight gain program should never an excuse for allowing you to become a sloppy pig.

Train often (two days on/ one day off) with short, fast-paced workouts (40-50 minutes long). Pick one or two heavy low (1-5) rep strength exercises to do for the bodypart you are hitting that day for multiple sets (4-8). Good choices are squats, front squats, deadlifts, good mornings, incline DB press, military press, bent rows, front chins. Following your low rep strength exercise, do one or two hypertrophy exercises (2-4 sets of 8-12 reps). Make gradual improvements in your poundages, get lots of sleep and stay on your eating regimen and over time you will jump from medium to large, to extra-large, to two-X. Good luck!

cutbackcoach

SteveC's advice is dead on. You have to be disciplined and pay attention, every day, like its a job. Its not just about pigging out on crap food and getting calories up - that'll just make you fatter and relatively weaker - its got to be quality food (and exactly the supplements he recommended), enough but not too much of it, matched with hard, effective training and plenty of sleep. Everybody - even the boniest ectomorphs - who says they are trying to get bigger and stronger and are not making any progress is screwing up one or two or all three of those fundamentals. I train a kid who was the typical "lanky," long-boned dude all through high school - 6-4, 180ish, good athlete, but negligible muscle mass - this kids limbs were like PVC pipes - after two years of busting his ass in the gym, an eating plan that would make Branch Warren proud, and 8 hours plus of Z's, he's at a lean 230 and looks, if not exactly Dennis Wolf, at least like a friggin linebacker - and clean as a whistle. The basics work, if you are willing to do what it takes.

chaw

on the magizines what does 4 to the 3 power mean in reps it says 6 reps 10-15-4-10^3-15^5 what does mean sorry new to mags

Gigolo

Im 44, 6' 2", 230lb, 18-21 inch arms(4 life)
. I suggest u eat peanutbutter on honeybun close to bed time. Isolation curls, cable curls, Doran Yates reverse curls. "Concentrate" on the biggest muscle of the arm (bicep\tricep). If your serious try working out twice a day for a week. N never skip breakfast
.workout 4 days a week, rest n recover is the most important part of the workout.

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