attn kcb

[Bishop]

hey man, I plan on gaining some mass....any ideas? workout regimens, proper diet, etc

your help would be greatly appreciated

[CHH]

hey man, I plan on gaining some mass....any ideas? workout regimens, proper diet, etc

your help would be greatly appreciatedeat more, burn less calories, lift heavy weights


I'm sure KCB will expound up on that some however

[Alfuh]

Read these articles for diet information:
http://www.t-nation.com/findArticle.do?article=body_146mass
http://www.t-nation.com/findArticle.do?article=body_147mass

If you follow that information I can guarantee that you pack on some mass.

Combine that with a good routine
http://www.t-nation.com/readTopic.do?id=693794
http://www.t-nation.com/findArticle.do?article=244anti2
Check out http://www.bloodyknux.com/forum/showthread.php?t=1752 for a few more ideas

If you follow your diet and your workout routine with dedication you will get the results you are after.

[Lord Prawn]

http://steroidy.szm.sk/steroidy/images/Sustanon.jpg

[remy]

i also liked this program when i was beefing up a litte.

http://www.defrancostraining.com/articles/archive/articles_training-economy.htm

its fast as fuck and very effective.

[uberfighter]

it all depends on your bodies makeup, bish. i am an uber hardgainer. my metabolism is through the roof. i drink 880 calorie shakes as snacks and i am struggling to put any weight on at all. i work out like crazy, and take state of the art supps. i even watch my cardio so as to not burn off too many cals. it just sucks.

[kcb]

Good links Alfuh.

Bishop: First of all, you want to pack on lean muscle mass, not fat. A long time ago when I first got out of basic training and was reading everything in the S&P boards on SD, Carnal and everyone was pushing the "eat everything, GFH! (grow fucking huge)" philosophy. Well, I did just that. Eating frozen pizza's, cheeseburgers, or whatever I could get my hands on. I ended up gaining like 30 pounds in a month and a half and probably very little of that was muscle.

My point is, increase your caloric intake little by little. If you usually take in 2500 calories a day, then for one week only take in 2800 and then the next week increase it by another 300, etc. Whether it be protein, fat, carbs, whatever, if you are taking in more than your body can handle, it is going to store it. Will you be gaining mass? Yeah. Will most of it be fat? Yes, definitely.

Also, eat quality food; not junk food or just "whatever is around". That was probably the most retarded advice I ever took. Plan in advance what you are going to eat. I plan a day in advance. In the morning before you do PT or anything else, down a bowl of original oatmeal and a glass of milk. Let it settle, then go do PT or lift weights or something (note: oatmeal and a glass of milk does not constitute a meal. You're eating this in the AM because you want to keep your body from losing anymore calories).

Eat a meal with a 1:1 ratio of carbs to protein an hour before you go lift. Then immediately afterwards eat a meal with a 3 or 4:1 ratio of carbs to protein. About an hour after that, eat another meal of a 1:1 ratio of carbs to protein. Those are probably the 3 most important meals right there, IMO.

Anyway, good luck and lift heavy. Get plenty of sleep (8 hours at least) and you'll see gains.

[Falero]

I?m tting this for a furthering of the discussion. I?m looking to to bulking up some muscle this autumn when training starts again for me, but I don?t know how much it?s possible to gain.
Because, I take BJJ and Shooto a total of 3 times a week and have fairly high metabolism.

My question then is: Can I still bulk with this amount of caloriedraining training?
I will lift heavy perhaps twice a week.

[Malibu]

I?m tting this for a furthering of the discussion. I?m looking to to bulking up some muscle this autumn when training starts again for me, but I don?t know how much it?s possible to gain.
Because, I take BJJ and Shooto a total of 3 times a week and have fairly high metabolism.

My question then is: Can I still bulk with this amount of caloriedraining training?
I will lift heavy perhaps twice a week.


You will have to increase your weight training to about 4x a week if you want to increase your mass, especially with the amount of cardio training you are getting from BJJ and Shooto.
Also, protein shakes or modifying your diet to increase the amount of calories you're taking in is a must.

[kcb]

Yeah Falero, I think it is. Contrary to popular believe, cardio isn't going to hinder your body's ability to add on mass. You still have to eat right and supplement if necessary, but it's possible.

Stay away from long distance runs (like 2 miles or more). Do interval sprints and keep training and you should be fine.

[Falero]

Right-o. Thanks for the replies, guys. 4 times a week? That will be harder. I only got so much time between work, college and training and social life. Would 3x suffice? That could be doable.

Also, I?m thinking about it.. During the height of college semesters, going out and drinking is done almost every day. I don?t know how much drinking I can do while training that much. Or if I should be doing it more than 1x a week?

[Malibu]

Right-o. Thanks for the replies, guys. 4 times a week? That will be harder. I only got so much time between work, college and training and social life. Would 3x suffice? That could be doable.

Also, I?m thinking about it.. During the height of college semesters, going out and drinking is done almost every day. I don?t know how much drinking I can do while training that much. Or if I should be doing it more than 1x a week?

Three times a week will certainly suffice, but make them count. Do some olympic lifting (power cleans and snatch) for mass and explosiveness, along with whatever beach muscles you want to work on. Low reps, high weight.

You're in college, so its hard, but do yourself a favor and cut down on the drinking. Pick one (maybe two) nights a week that will really be worth going out. Don't drink just because. Drink on a night where you won't be training the next day, for instance. This will help a lot, a serious athlete should not have a problem demonstrating some discipline. That is entirely your call though. Its easier for me not to drink as much because I'm no longer in college. Good luck.

[CHH]

Yeah Falero, I think it is. Contrary to popular believe, cardio isn't going to hinder your body's ability to add on mass. You still have to eat right and supplement if necessary, but it's possible.

Stay away from long distance runs (like 2 miles or more). Do interval sprints and keep training and you should be fine.Eh, that's not really true. No marathoner is gonna get huge. You only have a finite amount of time, calories, and protein synthesis. If you spend a large portion of your time doing aerobic training, your size gains are going to suffer. There's always a fair balance in there, and I think it'd be stupid for any athlete other than a weightlifter to neglect cardiovascular health.

But like you said, if you keep cardio short and intense, it'll all be OK.

And Falero, twice a week probably isn't gonna help you gaining much mass unless you are underweight and understrength to begin with. Twice a week is more optimal for maintaining strength/size levels.

[Falero]

Just want to say thanks for the input, guys. Helps a lot in preparation for this season.
Til next topic, thanks again.

[Alfuh]

Just want to chime in and say 4x a week is definitely NOT necessary to add on mass when you are doing that much work already. 4-5x would only be ideal when you are doing NO other work. 3x is plenty enough to gain mass. I would suggest 2 upperbody days in which you do both pulling and pushing movements and each day should work a different plane of motion (vertical one day and horizontal another). The main thing you must do is eat eat eat! Cutting back on the drinking would help a bit too, a few beers wouldn't kill you, but regular alcohol consumption lowers testosterone levels drastically.