how to get big

david2.8i

hey lads i want to get very big muscle wise what do i need to do to get as big as i want without doing steroids.. at moment im goin to gym 4-5 days a week.. what type of stuff should i eat e.t.c... thanks in advance......

Hanley

david2.8i wrote: »

hey lads i want to get very big muscle wise what do i need to do to get as big as i want without doing steroids.. at moment im goin to gym 4-5 days a week.. what type of stuff should i eat e.t.c... thanks in advance......

1) Get Stronger
2) Add 2 litres of milk to whatever you're already eating (assuming you have a relatively decent idea on what you should be eating to gain muscle, and stick to it)

jethrodublin

the best chemical you can take is food! drugs won't be of any use to you now, they are something you only introduce when you have reached a natural peak.

what age are you, do you work, what hours if you do, and what is your training split(what do you do on each day)

jethrodublin

milk has no place in bodybuilding!!

kevpants

jethrodublin wrote: »

milk has no place in bodybuilding!!

Are you insane?

Relevant

jethrodublin wrote: »

milk has no place in bodybuilding!!

Ah now....

Hanley

I'm off to work. Can't wait to see where this thread goes...

OP, we need more info. Age, weight, height, strength levels, training experience, etc etc

#Smokey#

Low fat milk is great.It's full of casein protein and a litre before bed after training allows it to absorb into the body and help you on your way to get bigger.

kevpants

Also OP what exercises are you doing?

DJKAV

to get big without you need to double your carbs intake maybe even tripple it ..

plenty chicken breasts... chicken is the only way ..

Relevant

DJKAV wrote: »

to get big without you need to double your carbs intake maybe even tripple it ..

plenty chicken breasts... chicken is the only way ..

I assume these are seperate points?? Chicken being a source of protein and all that

jethrodublin

insane?? arnold included milk i his diet, then they invented whey. its too fatty, and is not needed in ANY bodybuilding diet.

your 25 years too late

Degsy

Red meat/chicken/fish with every meal.Dont let yourself ever feel hungry.Make up a protein shake to have beside the bed so you can drink it in the middle of the night.Eat everything you can get your hands on.Get lots of sleep.

dave80

jethrodublin wrote: »

insane?? arnold included milk i his diet, then they invented whey. its too fatty, and is not needed in ANY bodybuilding diet.

your 25 years too late

whey is a by-product of the cheese making process so they just didnt invent it, they extract the portein from the whey thats why its called whey protein, anywhoo milk is great for packing on the pounds it helped me put on a couple of stone in my first year of training, if it worked for arnold and it worked for me then it could work for anybody!

Leon11

It's quite simple. Eat 5-6 times a day preferably, if you find that hard to do make it 4-5 times. Whatever your normal daily intake should be add another 1000-1500 calories if you're training 4-5 days a week doing muscle and strength building workouts.

Each meal just make sure you get 30-50grams of protein, good carbs (brown bread, brown rice, porridge), veg in two of your meals if possible and fruit with the other 2-4. You can worry about specifics when you get huge.

Al_Fernz

jethrodublin wrote: »

insane?? arnold included milk i his diet, then they invented whey. its too fatty, and is not needed in ANY bodybuilding diet.

your 25 years too late

Milk is too fatty? Have you not heard of skimmed or semi-skimmed milk? I think your the one who is 25 years too late.

Also I think you will find little miss muffet invented whey long ago:rolleyes:

jethrodublin

exactly this is why they invented, because the ORIGINAL PRODUCT didn't work. meaning make the by product that included the all the right things needed.

and if your point doesn't prove that its wrong, nothing will. you put on a couple of stone in your first year. i'd say prob 4lb of it was muscle, IF you trained like an animal. it stores fat, its no use.

dave80 wrote: »

whey is a by-product of the cheese making process so they just didnt invent it, they extract the portein from the whey thats why its called whey protein, anywhoo milk is great for packing on the pounds it helped me put on a couple of stone in my first year of training, if it worked for arnold and it worked for me then it could work for anybody!

dave80

i used skimmed milk and i gained about 21lbs of muscle out of the 28lbs

Reyman

jethrodublin wrote: »

exactly this is why they invented, because the ORIGINAL PRODUCT didn't work. meaning make the by product that included the all the right things needed.

and if your point doesn't prove that its wrong, nothing will. you put on a couple of stone in your first year. i'd say prob 4lb of it was muscle, IF you trained like an animal. it stores fat, its no use.

I'd say the original product 'milk' worked too well. The big companies were'nt making any of money out of it. That's why they invented whey/casein products to wheedle more money out of us !!
It's best to take skimmed milk though - watch out for the saturated fat intake in full milk or you'll fall over with a heart attack at 45.

mr_snrub

i have always been interested in getting big (i am tall and thin-lanky if you will) for the last two years i used to do push ups every other day. but that was it. at the start of this summer i decided to really focus on putting on some muscle. i have put on a lot of bulk(people have said it to me) in just two months. the most important things for me are diet, resting period, recovery times between sets and getting enough sleep. Diet: lots of chicken, other meats especially fish. lots of carbohydrates. i also take whey protein (one scoop mixed in water straight after workout). for resting periods i am talking about working on chest on wednesday then not again until maybe the following monday. recovery times - be sure to time your recovery between sets(with a watch) i stop for 60 secs between each. sleep - well i suppose we all need to sleep just make sure you are getting enough.

AARRRGH

I used to be quite big. This is what I did -

1. Focus on lighter weights so you can do about 12 - 15 reps before failure. I found if I lifted very heavy weight (2 - 3 reps before failure) I got very strong but not very big.

2. Sleep a lot.

3. Eat a lot. Take supplements. Maximuscle Progain worked for me. (I know there are cheaper alternatives.)

4. Give up alcohol and caffeine. I found removing hangovers meant I could be super consistent with my diet and workouts, and I found caffeine made me lose weight. So I dumped the two of them.

That's it really. It worked for me, and I'm naturally slim.

gabgab

jethrodublin wrote: »

exactly this is why they invented, because the ORIGINAL PRODUCT didn't work. meaning make the by product that included the all the right things needed.

and if your point doesn't prove that its wrong, nothing will. you put on a couple of stone in your first year. i'd say prob 4lb of it was muscle, IF you trained like an animal. it stores fat, its no use.

Hey Jethro,

What do you compete at it? Is it strength or bodybuilding?

Roper

This is deadly already. A couple of my favourites:

drugs won't be of any use to you now, they are something you only introduce when you have reached a natural peak.

and

they invented whey

not to forget

because the ORIGINAL PRODUCT didn't work

Milk didn't work?

Where did you get your assumptions?

kevpants

jethrodublin wrote: »

exactly this is why they invented, because the ORIGINAL PRODUCT didn't work. meaning make the by product that included the all the right things needed.

and if your point doesn't prove that its wrong, nothing will. you put on a couple of stone in your first year. i'd say prob 4lb of it was muscle, IF you trained like an animal. it stores fat, its no use.

Jethro I ahve to hand it to you you sure have left an impression in your short stint on this board.

In one of your fist posts you advised a girl to "Zero carb it for a week" as a solution to having a bit of extra body flab http://www.boards.ie/vbulletin/showthread.php?p=56888449#post56888449

Regarding your milk argument. Please read...

http://www.msnbc.msn.com/id/22349307/

Mark Rippetoe wrote:

1) It is VERY easy to consume. Most kids can down a ton daily with cereal, pop tars, ice cream, protein drinks, etc, and for a skinny kid who is growing vertically as well as horizontally ( yeah puberty!), this is a VERY easy way to ensure you get your calories.

2) Protein, yeah protein...tons of high quality protein. Whole milk will have a nearly ideal macronutrient profile for a growing kid as well.

3) It is rich in calcium, vitamin A, B-12, D, potassium, phosphorus, niacin, and riboflavin.

4) Calorie for calorie it is one of the cheapest ways you're gonna get fed on a budget. T-bone steaks and fast food are gonna quickly drain your wallet.

Mark Rippetoe:

Milk works because it is easy, it is available, it doesn't need any preparation, and it has all the components necessary for growing mammals, which your trainees most definately are. There also seems to be something special about milk that the equivalent amount of calories, protein, fat and carbs can't duplicate in terms of growth enhancement. It may be the fact that milk has been shown to have very high levels of insulin-like growth factor 1 (IGF-1), a peptide hormone that has been shown to have some tenuous relationship to accelerated growth in mammals. But that research is far from conclusive; suffice it to say that people who drink lots of milk during their novice phase get bigger and stronger than people who don't.

Alan Aragon:

...milk is one of the best muscle foods on the planet. You see, the protein in milk is about 80 percent whey and 20 percent casein... it's ideal for providing your body with a steady supply of smaller amounts of protein for a longer period of time, like between meals or while you sleep. Since milk provides both, one big glass gives your body an ideal combination of muscle-building proteins.
[edit] Why WHOLE milk?

The fat adds more calories and it's all about calories. The fat also plays an important role in the delivery of certain nutrients and regulation of the body's hormones. There are other factors at play with what drinking Whole milk does to body composition too. Though I'm not privy to the science behind it, I am sure of the results.

Alan Aragon:

When it comes to building muscle, though, whole milk may be your best choice: Scientists at the University of Texas medical branch in Galveston found that drinking whole milk after lifting weights boosted muscle protein synthesis, an indicator of muscle growth, 2.8 times more than drinking skim did.

Full article: http://www.msnbc.msn.com/id/22349307/
[edit] What does the nutritional makeup of Whole Milk look like?

You can find the nutritional makeup of whole milk here:
http://www.nutritiondata.com/facts/dairy-and-egg-products/69/2

Mickk

Alan Aragon got it mixed up, milk protein is 80% casein and 20% whey. Its one of the reasons whey is so expensive...

Hanley

gabgab wrote: »

Hey Jethro,

What do you compete at it? Is it strength or bodybuilding?

And what sort of armchair is it done from??

I'll have to be nice, since I'm probably skating on thin ice as it is, but you need to do ALOT more research.

Milk is one of the best ways to get extra kcals in for the would be bodybuilder looking to gain mass. It's cheap, easy to slug down and widely available. Just because some guys are now huge and no longer milk doesn't mean it doesn't work. When you become an acomplished bodybuilder you'll know what you can and cant have if you wanna stay relatively lean year round, but you can be sure alot of them used milk to get to the size they are now.

Remember - Do what they did in the past to become who they are now, don't just copy what they're doing right now.

david2.8i

Hanley wrote: »

I'm off to work. Can't wait to see where this thread goes...

OP, we need more info. Age, weight, height, strength levels, training experience, etc etc

im 25 years old and weight is 13 and a half stone- im 6ft tall.. i go to gym 4-5 days a week.. my training starts with 10 - 15 mins running on treadmill, then i go on skiing machine for 10 mins.. then start on weights, for my chest, arms etc.. i do 200 sit ups on the excersise ball.. im only new to this so dont know the name of the macines i use... ....... oh ya forgot to say i started useing creatine capsuals and was told that this actually makes you fat.. dont need to put on weight at moment..

tits

david2.8i wrote: »

im 25 years old and weight is 13 and a half stone- im 6ft tall.. i go to gym 4-5 days a week.. my training starts with 10 - 15 mins running on treadmill, then i go on skiing machine for 10 mins.. then start on weights, for my chest, arms etc.. i do 200 sit ups on the excersise ball.. im only new to this so dont know the name of the macines i use... ....... oh ya forgot to say i started useing creatine capsuals and was told that this actually makes you fat.. dont need to put on weight at moment..

i recomend you find a proper gym.

a hardcore gym, then watch what all the big natural guys are doing. then copy

you can listen to all the advice on the internet but being in a proper gym will mould you into a pooper lifter.

from the sounds of it your training in some crappy fitness gym. i can tell because some one told you that creatine makes you fat.

Size=everything

jethrodublin wrote: »

insane?? arnold included milk i his diet, then they invented whey. its too fatty, and is not needed in ANY bodybuilding diet.

your 25 years too late

Milk is perfect for adding mass.

Your clearly don't know much about bodybuilding nutrition, no offense!

Al_Fernz

david2.8i wrote: »

im 25 years old and weight is 13 and a half stone- im 6ft tall.. i go to gym 4-5 days a week.. my training starts with 10 - 15 mins running on treadmill, then i go on skiing machine for 10 mins.. then start on weights, for my chest, arms etc.. i do 200 sit ups on the excersise ball.. im only new to this so dont know the name of the macines i use... ....... oh ya forgot to say i started useing creatine capsuals and was told that this actually makes you fat.. dont need to put on weight at moment..

Hi David,

IMO there's two things that people who are muscular have in common (and no Jethro its not an aversion to milk):

1. Their routines consist of heavy compound movements. Think deadlifts, bench presses and squats. I would recommend that you learn these movements and incorporate them into your routine.

2. They eat a sufficient amount of protein. Look at your diet and make sure that you are getting a decent amount of protein to fuel muscle growth. Make sure that your diet consists of lots of varied sources of protein like chicken, beef, pork, eggs, cheese, fish and dun dun dun...milk

Money Shot

tits wrote: »

from the sounds of it your training in some crappy fitness gym. i can tell because some one told you that creatine makes you fat.

Crappy fitness gym - especially for the uneducated who want to be fit. Is a gym crappy because it caters for people with goals other than trying powerlifting routines

Pappy o' daniel

How to get big?

Lift. Eat. Repeat.

Brian?

Money Shot wrote: »

Crappy fitness gym - especially for the uneducated who want to be fit. Is a gym crappy because it caters for people with goals other than trying powerlifting routines

In fairness now, it was good advice IMO. He asked about getting big, not about getting fit.

expediateclimb

Maybe you should try and look for advice on a specialized forum mate, you're getting so many different answers here that I've forgotten what you asked in the first place.

Try www.nutritionconnection.ie/forums or http://forum.bodybuilding.com

You might be able to find the information you seek on them

fifth

I love milk after a good weights session - full fat milk. Debating whether I should change to skim or low fat milk now as I'm packing on the weight but I def believe it helps in muscle growth more so than water or juice.


edit 666th post

King of Kings

Reyman wrote: »

I'd say the original product 'milk' worked too well.

holy ****.....

Reyman wrote: »

It's best to take skimmed milk though - watch out for the saturated fat intake in full milk or you'll fall over with a heart attack at 45.

nobody got fat from drinking full fat milk. It's overeating, junk and lack of exercise that causes people fat.
as for a heart attack - milk doesn't feature. smoking, obesity do
I read better advice in PI ffs.

I see no milk mentioned here
http://www.who.int/cardiovascular_diseases/en/

Coileach dearg

Pappy o' daniel wrote: »

How to get big?

Lift. Eat. Rest. Repeat.

Fixed.

Transform

Lift, eat, rest, repeat

I think its simple but missing one vital ingredient - lift more weight then repeat.

If your not adding just a fraction more iron to the bar from week to week then getting big is impossible - getting big requires about 70% of your workout to come from back and leg exercises and doing a few cable rows and leg extensions are not back and leg exercises to help you look amazing

davyjose

jethrodublin wrote: »

exactly this is why they invented, because the ORIGINAL PRODUCT didn't work.

It's official, nobody had muscles until whey was "invented".

Reyman

[QUOTE=King of Kings;

nobody got fat from drinking full fat milk. It's overeating, junk and lack of exercise that causes people fat.
as for a heart attack - milk doesn't feature. smoking, obesity do
I read better advice in PI ffs.

I see no milk mentioned here
http://www.who.int/cardiovascular_diseases/en/[/QUOTE]

I'm sure the WHO is a good reference site. But perhaps not for milk intake as it's mainly concerned with 3rd world countries where if anything milk consumption is already too low.

The recommended saturated fat intake for someone on a normal diet (2000 cals) is 22 gms. This represents about 1 litre of whole milk. Many bodybuilders would be easily taking 2-3 litres a day and so could have an intake of 44-66 gms of saturated fat a day ignoring other sources of fat like meat etc. (Ref 1)

As against that if you're bodybuilding your calorie intake may be much higher and the recommended sat fat intake increases with your calorie intake eg. 4000 cals= 44 gms sat fat etc.

This is just current medical thinking and it may be found to be in error in the future. But why take the risk of high LDL cholesterol and associated heart risk when you can just as easily take skimmed milk?

1. FDA Standard - Max 10% of calorie intake from saturated fats. 9 cals = 1 gm fat; 22 gms fat =2000 cals;

Pub07

Hmmm, I think I'm gonna up my intake of milk considerably. Been trying to pack it on myself for the last few months, I've gained about a stone and a quarter. I already drink about 2 - 2 and a half litres of milk a day, always have, is there anything I should be concerned about if I up this to 4 and half or 5 litres?

Roper

Well there are a few things you need to worry about if you're over 20 or so. Increased risk of gall stones for example. If you're in a cardio based sport you might see some negative effects there too.

gsxr1

Roper wrote: »

Well there are a few things you need to worry about if you're over 20 or so. Increased risk of gall stones for example. If you're in a cardio based sport you might see some negative effects there too.

What are the negatives . would milk be the wrong thing if one just wanted to tone up and get fit?

Hanley

gsxr1 wrote: »

What are the negatives . would milk be the wrong thing if one just wanted to tone up and get fit?

exercise and consistent training would probably be the first thing to think about for those looking to get "toned" and "fit"!

gsxr1

Hanley wrote: »

exercise and consistent training would probably be the first thing to think about for those looking to get "toned" and "fit"!

3 days in a row now. still walkin around like an ole one the next day though.:pac:

daveywavey08

I wish I could drink 2-3 litres of milk a day. Would make my bulking so much easier. If I drink a pint of milk I'll have spots the next day. Same goes if I eat a rake of pizza

Roper

gsxr1 wrote: »

What are the negatives . would milk be the wrong thing if one just wanted to tone up and get fit?

Dairy foods can have a negative effect on your cardio at higher levels. Probably not too important for sports like football but maybe have an effect on higher intensity sports.

As for whether milk is right or wrong, it really depends on what your goals are. Toning up and getting fit are very general goals.

davyjose

Roper wrote: »

Dairy foods can have a negative effect on your cardio at higher levels.

Why?

tits

Money Shot wrote: »

Crappy fitness gym - especially for the uneducated who want to be fit. Is a gym crappy because it caters for people with goals other than trying powerlifting routines

a gym is crappy when people go to it for social status and to pretend to workout

if you want to be fit, you dont need a gym. you need pushups, situps, dips and so on and running.

fitness gyms attract nobs.

some people make progress but for the most part, most people just want to say they train in jackie skellies.


of course you can train hardcore anywhere, but there seems to be a good few dossers in treadmill dominated gyms.

uncool