Gaining Mass

upthedubs92

Right decided time to put some muscle on.
I'm pretty fit but im 6'3" and only weigh 10 stone so wanna bulk up starting tommorow.i've just bought some whey protein and creatine.
Can anyone give me a sample workout to add some mass and I'll post how I get on with it?


Hit gym for first time today
did 12k on bike
40 x 6 x 6 on lat pulldown
25 x 6 x 4 on bench press machine(which is weird because i can bench more with barbells?)
25 x 6 x 6 on chest fly machine
40 x 4 sit ups
did another 5 k on bike

Forgot to take my protein and creatine
Any tips or ways to improve my workout? And would it be possible to hit 12 or 13 stone in 3 months?

dave80

first of cut the cadio at the start of the workout, get a decent routine like ws4sb, wendler 531 or starting strength, eat 3-4 meals a day along wit 2 protein shakes wit milk, wats your current diet like

AARRRGH

Initially you should try to stick to compound exercises as they will target multiple muscles and they tend to be the most fun too. For example, military press, squat, deadlift, bench press, etc.

Cut out all cardio.

Eat 5 - 6 small/medium sized meals per day. This is the most important part of your new routine. I have the world's fastest metabolism so I aim for about 5000 calories per day. Here's a sample day for me:

10.00:
Large bowl of porridge with fat free milk and seeds.

11.30:
Banana, protein shake.

12.30:
6 egg omelette.

15:30:
6 Crackers with cottage cheese (I eat an entire tub in one sitting).

19.00:
Quinoa, chicken (2 breasts), kidney beans, brocolli

22.00:
Quinoa, wild salmon, kidney beans.

As a result, I find it easy to put on weight. The above might look like a lot of food but you adjust quickly and when you regularly lift heavy weights you'll probably notice you're always hungry. I know I am anyway.

So be disciplined and make sure you always have the food you need in your kitchen. I do this by shopping twice a week and stocking up on everything.

upthedubs92

Ok how would this be for a workout:
Lat Pulldown
Dumbell bench Press
Push ups
sit ups
Plank
Squats

The gym i go to doesnt have barbells so I'm kinda limited

As for food:
7.30: Porridge, Protein shake,bannana, Tea
11.00: Snack?, milk
12.30: Brown bread roll with chicken,milk
4.00: Steak Dinner
8.30: Snack?
10:30: Tuna, Protein Shake

As you can see I need a snack that is available in shops as I'm away from home from 8 till 10 everyday

legend365

pull ups/chin ups instead of lat pulldown.

Shoulder press instead of sit-ups.

Lunges instead of plank.

If you want to gain, you have to forget about looking good and put weight on!

Snack? litre of milk + nuts + fruit

dezki

wow 10 stone that is light. ok well firstly finish the protein you have, take it in the morning and after workouts. Then get ur hands on some optimum nutrition serious mass, it'll work wonders for you. As for workouts, like the other people said cut out the cardio at the start, focus on compound exercises(squats, bench press, deadlifts etc.)

having a barbell would be ideal but dumbbells could be ok also. For mass gains i'd recommend lifting medium reps of a pretty big weight. Maybe 9-10 reps at 75% of ur max. i'm no expert but this has worked for me, currently 6'4 16 stone.

upthedubs92

What flavour ?

Zorba

dezki wrote: »

wow 10 stone that is light. ok well firstly finish the protein you have, take it in the morning and after workouts. Then get ur hands on some optimum nutrition serious mass, it'll work wonders for you. As for workouts, like the other people said cut out the cardio at the start, focus on compound exercises(squats, bench press, deadlifts etc.)

having a barbell would be ideal but dumbbells could be ok also. For mass gains i'd recommend lifting medium reps of a pretty big weight. Maybe 9-10 reps at 75% of ur max. i'm no expert but this has worked for me, currently 6'4 16 stone.

Do u know is there much lactose in that Optimum Nutrition stuff ? Or is it one of them ones with little or no lactose ?

dezki

upthedubs92 wrote: »

What flavour ?

chocolate, tastes pretty good. other advice wud be to have a medium sized meal or snack every 2 hours, basically u have to keep eating. Snacks like fruit, nuts, chocolate peanuts, and loads of water shud be with you at all times

dezki

Zorba wrote: »

Do u know is there much lactose in that Optimum Nutrition stuff ? Or is it one of them ones with little or no lactose ?

no sorry i don't and doesn't mention it on the pack. It has 50g of protein per serving and 1250 calories per serving. very good product altho the servings are so enormous they are hard to stomach. they suggest 2 servings per day, but i'd just stick to the 1 serving. also mix with milk for added protein and calories.

upthedubs92

think i'll take one in morning and one before bed as well as a regular protein shake after workout

Degsy

dezki wrote: »

no sorry i don't and doesn't mention it on the pack. It has 50g of protein per serving and 1250 calories per serving. very good product altho the servings are so enormous they are hard to stomach. they suggest 2 servings per day, but i'd just stick to the 1 serving. also mix with milk for added protein and calories.

That stuff is nothing but sugar and empty carbs..it'll give you a belly before you even see any muscle.

dezki

Degsy wrote: »

That stuff is nothing but sugar and empty carbs..it'll give you a belly before you even see any muscle.

possibly if not definitely true, all it is, is a quick fix, speeds up your mass gaining goals. i used it and some of it turned to flab but notihng that a bit of cardio couldn't fix, i'd still recommend it.

Tragamin2k2

Ive gone through a tub of some protein from argos, a bag of mass xxl, a tub of muscle juice, a bag of serious mass and im halfway through my second bag of serious mass. stuck with it as it has the highest amount of calories/protein in a serving i could find. also has some creatine and a dose of other stuff in it.started all this in october and as well as eating as much as i can i have put on barely any weight.

at the start i was doing cardio as well as lifting etc but i cut it out soon after.also eating bags of nuts and drinking milk whenever i can.i always have a jar of peanutbutter next to bed and eat about 1/3 of a jar a night before sleep.i reckon i have an incredibly fast metabolism.is there anything i can get to slow it? im taking in about 3000-3500 calories a day. if i eat any more ill explode :P

i go to the gym usually twice a week.

also sorry op if this seems like a hijack but i didnt think it needed a thread of its own :cool:

EDIT: btw im 8 stone 4

Brian?

Tragamin2k2 wrote: »

Ive gone through a tub of some protein from argos, a bag of mass xxl, a tub of muscle juice, a bag of serious mass and im halfway through my second bag of serious mass. stuck with it as it has the highest amount of calories/protein in a serving i could find. also has some creatine and a dose of other stuff in it.started all this in october and as well as eating as much as i can i have put on barely any weight.

at the start i was doing cardio as well as lifting etc but i cut it out soon after.also eating bags of nuts and drinking milk whenever i can.i always have a jar of peanutbutter next to bed and eat about 1/3 of a jar a night before sleep.i reckon i have an incredibly fast metabolism.is there anything i can get to slow it? im taking in about 3000-3500 calories a day. if i eat any more ill explode :P

i go to the gym usually twice a week.

also sorry op if this seems like a hijack but i didnt think it needed a thread of its own :cool:

EDIT: btw im 8 stone 4

What does your gym program look like? Post it up in detail. Same with your whole diet.

BossArky

Tragamin2k2 wrote: »

...started all this in october and as well as eating as much as i can i have put on barely any weight.

if i eat any more ill explode :P

EDIT: btw im 8 stone 4

So you have been stuffing yourself for six months since October and now weigh 8 stone 4? I'm guessing you are male? Something dosen't add up. Your calculations are more than likely wrong and you are seriously over estimating the amount you eat. Give full details of what you eat on a daily basis.

upthedubs92 wrote: »

Right decided time to put some muscle on.
I'm pretty fit but im 6'3" and only weigh 10 stone so wanna bulk up starting tommorow.i've just bought some whey protein and creatine.

Seriously underweight.

upthedubs92 wrote: »

Hit gym for first time today
did 12k on bike
40 x 6 x 6 on lat pulldown
25 x 6 x 4 on bench press machine(which is weird because i can bench more with barbells?)
25 x 6 x 6 on chest fly machine
40 x 4 sit ups
did another 5 k on bike

Any tips or ways to improve my workout? And would it be possible to hit 12 or 13 stone in 3 months?

Eat more, do less cardio. C'mon, seriously... you want to gain weight and you go off and do 17km on the bike? You need to save calories for building muscle.

dezki wrote: »

wow 10 stone that is light. ok well firstly finish the protein you have, take it in the morning and after workouts. Then get ur hands on some optimum nutrition serious mass...

Wrong message.

upthedubs92 wrote: »

What flavour ?

You are seriously missing the point. You need to eat more, do less cardio and forget about supplements until you can get to the following:
- bench bodyweight
- squat 1.333 bodyweight
- deadlift 1.666.

If you plug the hole now with sugary mass gainer you won't understand how to build a diet for the long term. Start eating properly now. Aim for around 1kg gain per month. In six months or so you'll get from 63-> 70kg. Initially you will gain weight a bit faster. Aim for slow steady progress.

Without even going near a gym you could put on a couple of stone by tweaking your diet. Add milk, steak, eggs, lean meat, tuna, avocado, nuts (unsalted), fresh veg, pasta, rice, spuds, etc. Eat often. Always have food with you in work/college/whatever.