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I7Iz490N · #1 Post by **I7Iz490N** » Wed May 30, 2007 12:10 am

#2 Post by **palmboy5** » Wed May 30, 2007 1:40 am

>_> 5'9", 130lb.. damn it.

Directive · #3 Post by **Directive** » Wed May 30, 2007 5:42 pm

LOL I'm 5'7" @ 175lbs

2005 · #4 Post by **2005** » Wed May 30, 2007 7:57 pm

5'11 255 right now

Heres a few tips and some general facts.

You will not add 25 pounds of muscle in 3 months, it won't happen and no one could do it.

You can gain 25 pounds by august, but half will probably be water and fat and the other half being muscle.

To gain weight this is what you need to do.

Eat at least 1 gram of protein per pound of bodyweight you have. At 115 pounds you need 115g a day, but in all honesty you should probably be getting 200 grams of protein which equals 9 of those shakes every day.

To gain weight you need to find out how many calories your body burns on average to maintain weight. For me its about 3500, I could eat 3500 and not gain nor lose weight. To lose weight I usually go to about 2000 and I have yet to attempt to gain weight seeing as how I was 320 pounds... good news is I'm down to 255 now and will be around 200 by december.

So track everything you eat, EVERYTHING counts be it drinks snacks or whatever. Best thing to do is go to www.fitday.com and start a food journal.

Get at least 200g of protein per day and from there fill in the rest of your calories with whatever you see fit. For example... 200x4 = 800 calories a day which I'm thinking you'll need at least 5 times that to gain weight. So the other 3200 calories can come from whatever you see fit to shove down your face (if your maintance calories are 4000.. you may need to eat even more then that).

Lifting is pretty simple, I'll draw you out a straight forward routine that you can use for a year at the very least.

It will be a 3 day per week routine broken down into Push/Pull/Legs

Day 1 will be:

Lat Pulldowns
Barbell Deadlifts
Hammer Curls
Bent over barbell rows

Day 2 will be:

Bench Press
Seated shoulder press (with dumbells)
Close Grip Bench Press
Incline Bench Press

Day 3 will be:

Barbell Squats
Lying Leg Curls
Leg Extentions
Barbell Calf raises
Ab Crunches

Reps can either be 10-8-6 for every listed item or 10-10-10. I personally like 10-8-6 better but both are good for beginners.

If you follow this workout and eat 20% more calories then your body needs to maintain weight and you keep protein at 1.5g per lb of bodyweight then you WILL put weight on. Its fact that you have to.

It will be hard. Tracking your food is a pain in the ass but its the sole reason I went from 320 to 255 and its why I'm still going down. Sure I'm strong and lift heavy but without proper nutrition it wouldn't be happening right now and estimating what you eat vs tracking it shows you how off your estimations can be.

Its a matter of how bad you want it, I was tired of being a fat boy so I did something about it and come next summer I'll be the guy no one fucks with at 5'10 220 pounds and 10% bodyfat... jacked to the teeth. Its going to be hard work to get there but fuck will it be worth it.

I7Iz490N · #5 Post by **I7Iz490N** » Wed May 30, 2007 9:44 pm

I7Iz490N · #6 Post by **I7Iz490N** » Tue Jun 05, 2007 10:06 am

#7 Post by **palmboy5** » Tue Jun 05, 2007 6:18 pm

Lactose intolerant? I thought that was hella an azn thing.

I7Iz490N · #8 Post by **I7Iz490N** » Tue Jun 05, 2007 7:30 pm

2005 · #9 Post by **2005** » Tue Jun 05, 2007 9:55 pm

Ditch the tread mill.

The barbell can be used for a vide variety of things, and the dumbells fill in a lot of gaps. The only thing you really NEED other then that stuff is a squat rack or a way to do squats.

Let me know if you have a way to squat, I'm working out a rough routine right now. Squats are crucial to muscular growth though.. no other lift releases as much testosterone as a squat will.

victimizati0n · #10 Post by **victimizati0n** » Thu Jun 07, 2007 1:17 pm

what the hell you skinny fucks

im 5'8" and i weigh 140

victimizati0n · #11 Post by **victimizati0n** » Thu Jun 07, 2007 1:19 pm

I7Iz490N wrote:
palmboy5 wrote:Lactose intolerant? I thought that was hella an azn thing.
I was never TOLD I was lactose intolerant. If I was actually extremely intolerant I probably would know and my parents would too, but no one (doctors, parents, etc.) has said a thing to me about lactose intolerance. But as I am fairly educated right now, and I understand my body pretty well, I have realized that I can only drink, at most, 2 cups of milk per digestion cycle, which means that I am SOMEWHAT intolerant to milk. After that, I start having "gas" problems and .. let's just say the rear end doesn't appreciate it either.

But, I don't really give a damn. Milk is pretty overrated =p I can gain weight, and get my nutrients and minerals and vitamins elsewhere. =)

Lately I've just been in love with food and chugging stuff down so I guess that explains my weight gain lol. I hope to be a MAINTAINED 130 lbs before the end of this month.

EDIT:

Just as a note, I see lactose intolerance almost as a kind of weapon. If someone pisses me off, I'm going to drink like 5 cups (1.25 L) of milk and go to their house LOL.

meh, it happens to a lot of people who drink milk.. its just not as easily digestable as regular food is.

they always have contests about drinking a gallon of milk an hour.. and yeah, i hear its pretty bad

I7Iz490N · #12 Post by **I7Iz490N** » Thu Jun 07, 2007 6:57 pm

I7Iz490N · #13 Post by **I7Iz490N** » Thu Jun 07, 2007 6:57 pm

Directive · #14 Post by **Directive** » Thu Jun 07, 2007 7:11 pm

I7Iz490N wrote:
victimizati0n wrote:what the hell you skinny fucks

im 5'8" and i weigh 140
very good weight for height

Ohyea?, callin me fat?

I7Iz490N · #15 Post by **I7Iz490N** » Thu Jun 07, 2007 7:18 pm