Bulking up

I am trying to bulk up and increase strength for when next season's football starts again.

I am currently 5.9 and 69.3kg ( BMI- 22.5)

I was very fit until I received an injury that's kept me out of football since around Dec/Jan, and unfortunately I haven't been keeping active at all since then and I put on a little weight, so I was hoping to turn this into muscle and hopefully increase strength as I'll be playing men's football next season.

I'm not trying to bulk up too much just a bit extra muscle and strength.

I don't currently have a diet plan,I pretty much each whatever I fancy.

So can people give opinions on what excersies/workouts I sould be doing to achive these goals,

Note: I have this protein shake at home http://www.hollandandbarrett.com/vf/labels/005463HB.pdf
but only used it a couple of times, is this what I should be using or something different?

Parsley

Deleted User wrote: »

I don't currently have a diet plan,I pretty much each whatever I fancy.

Don't mean to be sounding snotty or anything, but you'll definitely need to sort out a good diet for yourself or weights will do jack sh*t for you, whey protein or no. Protein shakes are a supplement, i.e. something taken to augment an already solid diet.

Parsley

Parsley wrote: »

Don't mean to be sounding snotty or anything, but you'll definitely need to sort out a good diet for yourself or weights will do jack sh*t for you, whey protein or no. Protein shakes are a supplement, i.e. something taken to augment an already solid diet.

Thanks for that,
I know I have to sort my diet out too.
I'm just letting people know what my current situation is:).

colly10

Not the best advice your going to get cause ye probably need to get your whole diet planned out but if I was you id go with a mass gainer that id take mixed with milk every day (serious mass does the job) and id start lifting heavy

aye

firstly you cant turn fat into muscle or vise versa, they are two different substances.

if you want to build muscle you need to stick with proper compound weight exercises such as the bench press, military press, squat, pullups and deadlift.

These work multiple muscles in each lift.

have a look at http://stronglifts.com or look up starting strength.

Also read the sticky on diet and whats best to eat.

To increase size you should be aiming to eat around 300 cals extra per day.

Hey thanks for the replies everyone, I read on another thread that I basically should be eating everything I see..

Is the right way to go about it yeah?

delllat

Deleted User wrote: »

Hey thanks for the replies everyone, I read on another thread that I basically should be eating everything I see..

Is the right way to go about it yeah?

for a 69kilo man i think its good advice

bigstar

Deleted User wrote: »

Hey thanks for the replies everyone, I read on another thread that I basically should be eating everything I see..

Is the right way to go about it yeah?

pretty much yeah. you cant get bigger without eating lots, youll put on some fat too, hopefully not too much. you know its going to take more than a summer to make really significant lean muscle gains, at 0.5 lbs a week your talking 6 months to put on a stone of muscle.

delllat

delllat wrote: »

for a 69kilo man i think its good advice

bigstar wrote: »

pretty much yeah. you cant get bigger without eating lots, youll put on some fat too, hopefully not too much. you know its going to take more than a summer to make really significant lean muscle gains, at 0.5 lbs a week your talking 6 months to put on a stone of muscle.

That's good to hear, I already eat quite a bit so I look forward to eating some more;)

Yeah I know it will take longer than a summer for a significant difference, I'm just hoping to get a bit fitter and stronger for when footie starts again, but I know I'll have to keep going with working out and eating after it starts also

Brian?

Deleted User wrote: »

Hey thanks for the replies everyone, I read on another thread that I basically should be eating everything I see..

Is the right way to go about it yeah?

You're going to have to eat a lot, but I wouldn't take the eating everything in sight method too far. What if all you see is bread?

Make sure you're eating protein with every meal, lots of protein. The protein shakes are handy if you haven't time to make a meal, but they are a supplement after all.

slicus ricus

Just to add to what's already been said here RE diet. The regularity of your meals is pretty important. If you're serious about tailoring your diet to meet the demands of your training, you would want to be eating a high in protein meal every 3 hours or so (give or take a half an hour). This should equate to a minimum of 5 high in protein meals a day (by high in protein, i mean over 25gs). Ideally, you would want to be aiming to get in a gram of protein for every pound of body weight per day.

Also, make sure to eat plenty of carbs first thing in the morning (bowl of porridge being the best) and an hour and a half (or so) before hitting the gym. Simple carbs post workout with protein is also advisable (PWO shake for example).

rccaulfield

slicus ricus wrote: »

Just to add to what's already been said here RE diet. The regularity of your meals is pretty important. If you're serious about tailoring your diet to meet the demands of your training, you would want to be eating a high in protein meal every 3 hours or so (give or take a half an hour). This should equate to a minimum of 5 high in protein meals a day (by high in protein, i mean over 25gs). Ideally, you would want to be aiming to get in a gram of protein for every pound of body weight per day.

Also, make sure to eat plenty of carbs first thing in the morning (bowl of porridge being the best) and an hour and a half (or so) before hitting the gym. Simple carbs post workout with protein is also advisable (PWO shake for example).

Good advice-there basically ya gotta count your calories and eat 6 meals containing the right amount of lean protein, carbs and good fats in each meal. give yourself 2 weeks to research wat ur gonna do and then do it-DO not eat everything in sight for gods sake.