I know its a cliche but I need to bulk up quick

slimjimabs1887 · 25-06-2013 6:54pm #1

I have recently returned from Australia when i left i was a 108 kg prop not just all belly but had some decent bulk.

I've arrived home and only way 96kg:(, Im just after receiving an offer to go play in England and need to put on some decent size in the next 3/4 weeks say at least 6 kilos.

I know that there is no short cut to my goals but I was on dark matter post work out before and found it worked very well to put on size, I was just looking for advice of people who have possibly been in my position, needed to bulk up quick.

There have been a few of my friends who have taken HGH and I was just wondering has anyone used these pep-tides before do they work or are they on the banned substance list?

Any sort of help would be greatly appreciated.

siblers · 25-06-2013 8:32pm

http://www.joe.ie/health/mens-health/the-rocks-new-seven-meals-a-day-diet-is-pretty-intense/

Mellor · 26-06-2013 10:14am

slimjimabs1887 wrote: »

There have been a few of my friends who have taken HGH and I was just wondering has anyone used these pep-tides before do they work or are they on the banned substance list?.

What exactly is being offered in England?
If its any way high level would then I would have thought there's drug testing involved, or at least the potential of testing.

slimjimabs1887 · 26-06-2013 10:40am

Mellor wrote: »

What exactly is being offered in England?
If its any way high level would then I would have thought there's drug testing involved, or at least the potential of testing.

Just a job, accommodation , free gym/physio and match fees, don't think there is drug testing, I'm not really looking into the legality of drug testing in the league, I'm just looking for advice on bulking up.

aaakev · 26-06-2013 10:44am

Eat like ****, train like ****, repeat!!

slimjimabs1887 · 26-06-2013 11:41am

aaakev wrote: »

Eat like ****, train like ****, repeat!!

Is this the best way to put on bulk in such a short period of time, am i better off avoiding supplements?

thegreatiam · 26-06-2013 12:05pm

slimjimabs1887 wrote: »

Is this the best way to put on bulk in such a short period of time, am i better off avoiding supplements?

supplements are there to supplement a diet. Eat like a horse and you wont need to supplement your diet.

slimjimabs1887 · 26-06-2013 12:06pm

thegreatiam wrote: »

supplements are there to supplement a diet. Eat like a horse and you wont need to supplement your diet.

Would getting protein or possibly a post trainer help my progress, because I do need to put on some kg's quick

Big_G · 26-06-2013 12:08pm

What was the space of time that you lost the weight? Seems like a lot to be losing in a short space of time. Best way to put weight on in short time is probably some heavy lifting with LOTS OF EATING. There are no shortcuts unfortunately.

slimjimabs1887 · 26-06-2013 12:14pm

I lost abou 4kilos in the post season but that was just to trim down, but i moved to melbourne wasnt working out and lost about 6 kilos in 6 weeks. Just with the GVT training its been a while since ive been in the gym so i know its going to take me sometime to build back up so endurance.

I know muscle has memory so hopefully it wont take me that long to bulk back up.

aaakev · 26-06-2013 12:17pm

Id get protien alright and eat like a horse, steak, chicken, fish with every meal, nuts/peanut butter inbetween, loads of pasta/rice/potatoes and get the veg in too. Train hard and lift as heavy as you can. I dont think 6 kg of solid mass is achievable in 6 weeks but ya wouldnt be far off i reckon!

thegreatiam · 26-06-2013 12:20pm

slimjimabs1887 wrote: »

Would getting protein or possibly a post trainer help my progress, because I do need to put on some kg's quick

there are 30(ish) grams of protein in a scoop of protein powder

There are 30 (ish) grams of protein in a chicken breast.

chicken breast also contains fat, iron, calcium etc.

which do you think will be better to help you bulk up? food, or a supplement to food?

If you cannot eat 150g of protein a day from food then look into supplementing that's what its for.

If i needed to put on weight quick I wouldn't be worrying about my supplement choices,

I would be in KFC double fisting family buckets.

Eat, eat and eat some more.
start each day with a pint of milk and 6 eggs,

eat a large portion of meat (300g of chicken will do it). at each meal and plenty of veg. aim for a calorie surplus of 500, (or more if you think you can).

If you are still struggling to get protein after that then sure, get some more protein via a shake.

slimjimabs1887 · 26-06-2013 12:30pm

I would be in KFC double fisting family buckets.

Haha Cheers for the advice mate, especially about the KFC buckets, I do want to bulk up quick, but really do not want to put on a gut, if you know what I am saying, I'm a bit worried about that tbh with you.

btkm8unsl0w5r4 · 26-06-2013 12:32pm

slimjimabs1887 wrote: »

I would be in KFC double fisting family buckets.

Sounds illegal

slimjimabs1887 · 26-06-2013 12:58pm

just repeating my favorite part of the advice i got haha

thegreatiam · 26-06-2013 1:02pm

slimjimabs1887 wrote: »

I would be in KFC double fisting family buckets.

Haha Cheers for the advice mate, especially about the KFC buckets, I do want to bulk up quick, but really do not want to put on a gut, if you know what I am saying, I'm a bit worried about that tbh with you.

You're simply going to have to accept that there will be some gut.
Your body can only make so much muscle in a short period. If you workout hard and eat enough protein rich food then you will put on a minimum of gut.
Im not recommending eating KFC, Im recommending eating eggs, chicken and veg. (turkey an beef also, milk too)

In fact someone joked about the whole chicken a day diet on another thread, but that would be a good way to go, eat a whole chicken or 2 a day (take the skin off at least one of them) and you would get a fair wack of protein and fat and minimal carbs, load each meal with veg and youre good to go. That will add up to around 3000+ calories and loads of protein

Cruz Tight Farm wrote: »

Sounds illegal

only if you get caught

slimjimabs1887 · 26-06-2013 1:11pm

Yeah I know its catch 22, I do want and need to bulk up but I really dont want to put on a gut,

thegreatiam · 26-06-2013 1:15pm

well unless you have weeks an weeks to carefully and precisely adjust your diet and training regimen then you have to do it the fast hard way, eat loads, make sure its lots of protein and lift lots of big weights, luckily you ill have a few weeks after to lose that bit of a gut you grow.

leangains.com will have some more tips and research carb cycling and carb backloading.

cmyk · 26-06-2013 1:38pm

thegreatiam wrote: »

In fact someone joked about the whole chicken a day diet on another thread, but that would be a good way to go, eat a whole chicken or 2 a day (take the skin off at least one of them) and you would get a fair wack of protein and fat and minimal carbs, load each meal with veg and youre good to go. That will add up to around 3000+ calories and loads of protein

At 96kg 3000cals is practically weight loss territory if not maintenance, gonna need a bit more than that.

slimjimabs1887 wrote: »

Yeah I know its catch 22, I do want and need to bulk up but I really dont want to put on a gut,

What height are you...are you a lean enough 96kg?

slimjimabs1887 · 26-06-2013 1:40pm

I'm 6ft 1 and to be honest im not a very lean 96 kg, not over weight but i am carrying a small bit of timber round my mid rift

amazingemmet · 26-06-2013 1:42pm

You want to do it fast here's the advice you need. If you can't follow this then you don't really want it. Its never going to be pretty doing it fast but any fat gained will drop off during training. I've underlined the relevant bit for you.

Dave Tate wrote:

"For breakfast you need to eat four of those breakfast sandwiches from McDonalds. I don't care which ones you get, but make sure to get four. Order four hash browns, too. Now grab two packs of mayonnaise and put them on the hash browns and then slip them into the sandwiches. Squish that **** down and eat. That's your breakfast."

At this point I'm thinking this guy is nuts. But he's completely serious.

"For lunch you're gonna eat Chinese food. Now I don't want you eating that crappy stuff. You wanna get the stuff with MSG. None of that non-MSG bull****. I don't care what you eat but you have to sit down and eat for at least 45 minutes straight. You can't let go of the fork. Eat until your eyes swell up and become slits and you start to look like the woman behind the counter."

"For dinner you're gonna order an extra-large pizza with everything on it. Literally everything. If you don't like sardines, don't put 'em on, but anything else that you like you have to load it on there. After you pay the delivery guy, I want you to take the pie to your coffee table, open that ****er up, and grab a bottle of oil. It can be olive oil, canola oil, whatever. Anything but motor oil. And I want you to pour that **** over the pie until half of the bottle is gone. Just soak the **** out of it."

"Now before you lay into it, I want you to sit on your couch and just stare at that ****er. I want you to understand that that pizza right there is keeping you from your goals."

This guy is in a zen-like state when he's talking about this.

"Now you're on the clock," he continues. "After 20 minutes your brain is going to tell you you're full. Don't listen to that ****. You have to try and eat as much of the pizza as you can before that 20-minute mark. Double up pieces if you have to. I'm telling you now, you're going to get three or four pieces in and you're gonna want to quit. You ****ing can't quit. You have to sit on that couch until every piece is done.

And if you can't finish it, don't you ever come back to me and tell me you can't gain weight. 'Cause I'm gonna tell you that you don't give a **** about getting bigger and you don't care how much you lift!"

Did I do it? Hell yeah. Started the next day and did it for two months. Went from 260 pounds to 297 pounds. And I didn't get much fatter. One of the hardest things I've ever done in my life, though.

endacl · 26-06-2013 1:43pm

thegreatiam wrote: »

supplements are there to supplement a diet. Eat like a horse and you wont need to supplement your diet.

FYP

:P

slimjimabs1887 · 26-06-2013 1:49pm

amazingemmet wrote: »

You want to do it fast here's the advice you need. If you can't follow this then you don't really want it. Its never going to be pretty doing it fast but any fat gained will drop off during training. I've underlined the relevant bit for you.

That seems extremely extreme tbh with you, I genuinely dont want to be eating mc donalds, Chinese and pizza. I dont agree with you there mate dont think that's the way il be going about it.

cmyk · 26-06-2013 2:03pm

slimjimabs1887 wrote: »

I'm 6ft 1 and to be honest im not a very lean 96 kg, not over weight but i am carrying a small bit of timber round my mid rift

Ok a few more questions.

You'll be playing at a decent level so what's your training going to look like for the next 6 weeks (roughly)?

What's your current daily diet look like and what has it done to your weight? What I mean is were you actively dieting from 108>96 or was that a consequence of not playing/training and/or not eating as much? or have you been 96 for a while (eating at maintenance).

amazingemmet · 26-06-2013 2:04pm

Look at it this way, you're basically looking to gain 10-12kg in 4 weeks. You need to eat the most calorifically dense food going and you need to eat loads of it, junk food is the way to achieve this. Its not pretty and not a long term thing but it works. If you want to take the slow road of 4000 cals a day of relatively clean food that's cool but don't expect more then a 2 kg increase.

Here's an article for you to read:

NSFW

http://chaosandpain.blogspot.ie/2011/08/cant-gain-weight-guess-what-youre-doing.html?zx=23d14e709d692ecf

thegreatiam · 26-06-2013 2:09pm

slimjimabs1887 wrote: »

That seems extremely extreme tbh with you, I genuinely dont want to be eating mc donalds, Chinese and pizza. I dont agree with you there mate dont think that's the way il be going about it.

its the quantities that he is referring to. You need to eat **** loads.

another way of putting it would be eat your usual amount then drink a gallon of milk.

in case you didn't realise its all down to the amount you eat.

Are you eating right now?
what have you eaten since the thread started?

If youre not lifting then you should be eating and what youre eating should be heavy and filled with protein.

slimjimabs1887 · 26-06-2013 2:14pm

cmyk wrote: »

Ok a few more questions.

You'll be playing at a decent level so what's your training going to look like for the next 6 weeks (roughly)?

What's your current daily diet look like and what has it done to your weight? What I mean is were you actively dieting from 108>96 or was that a consequence of not playing/training and/or not eating as much? or have you been 96 for a while (eating at maintenance).

I planned on just doing a programme I was on before but taking the supplement known as dark matter because I was on that before and it seemed to work, but someone recommended a gvt training programme today so I started to look into that.

I did eat less and was 96 from not training or eating properly, but now I have proper food and a gym at my disposal, I have been 96 for bout the last 6 months

Zombienosh · 26-06-2013 2:15pm

Remember that guy who blended whole chickens and drank all his meals? wonder what happened him.

thegreatiam · 26-06-2013 2:17pm

Zombienosh wrote: »

Remember that guy who blended whole chickens and drank all his meals? wonder what happened him.

he got a dog
http://www.hatpit.com/?attachment_id=407

Big_G · 26-06-2013 2:24pm

Cruz Tight Farm wrote: »

Sounds illegal

Oh it's wrong. But it's so very right.

slimjimabs1887 · 26-06-2013 2:32pm

amazingemmet wrote: »

Look at it this way, you're basically looking to gain 10-12kg in 4 weeks. You need to eat the most calorifically dense food going and you need to eat loads of it, junk food is the way to achieve this. Its not pretty and not a long term thing but it works. If you want to take the slow road of 4000 cals a day of relatively clean food that's cool but don't expect more then a 2 kg increase.

Here's an article for you to read:

NSFW

http://chaosandpain.blogspot.ie/2011/08/cant-gain-weight-guess-what-youre-doing.html?zx=23d14e709d692ecf

It just seems like you would put on alot of unwanted fat that way because that food is so high in fat and thats not what i want

thegreatiam · 26-06-2013 2:35pm

slimjimabs1887 wrote: »

It just seems like you would put on alot of unwanted fat that way because that food is so high in fat and thats not what i want

fat in your food is not the same as fat on your belly

slimjimabs1887 · 26-06-2013 2:42pm

Yeah I understand that mate, but theres more of a possibility of it ending up there if I'm eating food like that which is high in Saturated fat

Pace2008 · 26-06-2013 2:43pm

siblers wrote: »

http://www.joe.ie/health/mens-health/the-rocks-new-seven-meals-a-day-diet-is-pretty-intense/

Seems that he left the extra-strong vitamins off the list...

amazingemmet · 26-06-2013 2:43pm

slimjimabs1887 wrote: »

It just seems like you would put on alot of unwanted fat that way because that food is so high in fat and thats not what i want

This where the training like your families lives depended on it comes into play. If you train like a teenager just discovering masturbation you will gain minimal fat.

I've done this personally and by the end of week two the other trainers I worked with were accusing me of steroids. By the end of day 28 I still had a visible 6 pack and was up 6kg and my skinfolds, 12site biosig were up 10mm total.

I was training a huge amount of sessions 2 everyday minimum some days up to 4. I have a high training age and high levels of conditioning so just up how hard you think you can go.

Post workout I'd have 4 chocolate croissant and a pack of jaffa cakes for dessert after my PWO meal and a shake on top of that. Every chance I had I was stuffing food into myself.

Extreme results take extreme measures and they take them being done consistently

runawaybishop · 26-06-2013 2:44pm

slimjimabs1887 wrote: »

Yeah I understand that mate, but theres more of a possibility of it ending up there if I'm eating food like that which is high in Saturated fat

This is untrue. Fat doesn't make you fat, excess calories make you fat.

slimjimabs1887 · 26-06-2013 2:46pm

runawaybishop wrote: »

This is untrue. Fat doesn't make you fat, excess calories make you fat.

good man, any help on how i can bulk up not how i can get fat cheers

slimjimabs1887 · 26-06-2013 2:47pm

amazingemmet wrote: »

This where the training like your families lives depended on it comes into play. If you train like a teenager just discovering masturbation you will gain minimal fat.

I've done this personally and by the end of week two the other trainers I worked with were accusing me of steroids. By the end of day 28 I still had a visible 6 pack and was up 6kg and my skinfolds, 12site biosig were up 10mm total.

I was training a huge amount of sessions 2 everyday minimum some days up to 4. I have a high training age and high levels of conditioning so just up how hard you think you can go.

Post workout I'd have 4 chocolate croissant and a pack of jaffa cakes for dessert after my PWO meal and a shake on top of that. Every chance I had I was stuffing food into myself.

Extreme results take extreme measures and they take them being done consistently

wow mate thats some serious gain what sort of programme were u doing, post work out would u not be drained?

runawaybishop · 26-06-2013 2:49pm

slimjimabs1887 wrote: »

good man, any help on how i can bulk up not how i can get fat cheers

Eat loads, work out hard and don't stress too much about the gut. I wouldn't be adverse to using creatine to maximise the effort you are putting in over the next 6 weeks.

amazingemmet · 26-06-2013 3:01pm

slimjimabs1887 wrote: »

wow mate thats some serious gain what sort of programme were u doing, post work out would u not be drained?

At this stage having been training for something over 90% of my life. I normally just go on feel but with an upper lower split, ie one day focus on upper body one focus on lower body. On the days with over two sessions the extra sessions were generally olympic lifting with a team or f*cking round with the guys I worked with.

Here's an example of an Upper body session

Session 1

A1: Push press 6-15 sets of 3 20x0

A2: BW chins one set between each set of push press 4010

B1: Reverse grip bench 6-15 sets of 3 3010

B2: Hammer strength seat row, focus on the squeeze, sets of 6-8 2122

Here's lower body session

A1: leg press 5x20 3010

A2: Back extension 5 x12-15 @ bw 4010

B1: Bulgarian split squat 4 x8-10 32x0

B2: seated calf raise 4x15-20 2212

slimjimabs1887 · 26-06-2013 3:04pm

lot of high reps like a GVT programme

thegreatiam · 26-06-2013 3:15pm

slimjimabs1887 wrote: »

Yeah I understand that mate, but theres more of a possibility of it ending up there if I'm eating food like that which is high in Saturated fat

quite clearly you dont understand that.

its the unburned energy in the calories that will become the fat on your belly not the fat in your food.

your body breaks it all down, uses it, what it doesnt use it it will make it into fat. it might end up as fat but it doesnt mean it went in as fat.

if you are training enough you will burn the energy off.

But just get used to the fact that some of your size is going to be fat. but once you are at the size you want you change your diet and the fat drops off quick

If you dont want any fat at all you can't build size and strength quickly.

Your body can only make a limited amount of muscle (about 1/2 a lb a week). so in 10 weeks you could get 5 lbs of muscle added. IF you keep your diet strict by eating exactly what you work out you wont gain any fat.

but you will only gain 5lbs (about 2kg) of muscle

But you dont want that, you want 10+kg, well some of that is going to be fat. but all of it will be size and strength

Mellor · 26-06-2013 3:15pm

slimjimabs1887 wrote: »

Yeah I understand that mate, but theres more of a possibility of it ending up there if I'm eating food like that which is high in Saturated fat

What has saturated fat got to do with anything?

And you missed the point of that made up story above. It's not about eating Maccas, Chineses, and pizza all the time.
It's about eating lots, eating when you don't want to. Forcing it down your mouth. Eating has to become as just a workout as the weights.

discus · 26-06-2013 3:22pm

You need to take before and after pics!

xgtdec · 26-06-2013 3:36pm

Not meaning to be smart, but at the level your at in your sport, do you not have access to coaches for this stuff?

slimjimabs1887 · 26-06-2013 4:12pm

xgtdec wrote: »

Not meaning to be smart, but at the level your at in your sport, do you not have access to coaches for this stuff?

Nah mate because im just after gettin back from overseas so unfortunately im not with a club here at the minute

BrianD3 · 26-06-2013 4:15pm

Hard frequent training plus fast food is the way I'd go. Eg the Triple Whopper from Burger King has nearly 1200 calories and something like 70 g of protein. I can scoff one in under 5 minutes and not feel sick or even particularly full afterwards. It's quite an expensive burger though.

The 2 euro Double Cheeseburger from McDonalds is a good one, 440 calories and 27 g protein. I had two of them yesterday but have read of others eating 4 or 5 in one sitting.

Also I've been putting olive oil on cooked pizzas long before I heard Dave Tate talking about that stratagy

Yummy. Some pizzas even have instructions recommending this for added flavour although with small quantites rather than the soaking with oil that Tate would recommend.

will hefferman · 26-06-2013 7:08pm

In 3or 4 weeks you would be lucky to put on 1lb of muscle . Im Will and I know cos Im a coach and dont argue with me .

harvester of sorrow · 27-06-2013 12:00am

will hefferman wrote: »

In 3or 4 weeks you would be lucky to put on 1lb of muscle . Im Will and I know cos Im a coach and dont argue with me .

:pac:

Will Heffernan · 27-06-2013 1:54am

will hefferman wrote: »

In 3or 4 weeks you would be lucky to put on 1lb of muscle .

You aren't actually that far off in fact...but I'm sure that's purely accidental.

Im Will and I know cos Im a coach and dont argue with me .

Don't worry. I've returned to just lurking rather than contributing to this forum. I do think it is hysterical though that you'd think that I encourage people not to argue with me.

I'd love to see some examples of threads where I've not argued my point or have been shown to be incorrect?

will hefferman · 27-06-2013 9:43am

Will Heffernan wrote: »

You aren't actually that far off in fact...but I'm sure that's purely accidental.

Don't worry. I've returned to just lurking rather than contributing to this forum. I do think it is hysterical though that you'd think that I encourage people not to argue with me.

I'd love to see some examples of threads where I've not argued my point or have been shown to be incorrect?

Strawman fallacy my similarly named friend . So mind your business cos im a coach.

I know its a cliche but I need to bulk up quick

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