Want to Increase Weight(muscle mass)

K09

Hi,

I am looking to get to 12 stone in weight - ideally with increase in muscle.
I am currently 11st 4pounds. And finding it hard to move up from that

Here is my current training..Mon : 8-12k run
Tue : 5aside soccer
Wed : Gym - 1hr weights(squats[20kg], pull ups, bench press[20kg])
Thur : Rest
Fri : Gym - 1hr weights(Traps[6kg], Lying Powell[6kg], EZ Bar[15kg])

Aim is to increase Tuesdays weights by 5kg each week. Struggling to increase by 1kg on the Friday!

Here is my diet:Mornings: Weetabix with milk and banana
Mid Morning: 2 slices of brown bread and apple
Lunch: 1.5 brown bread sandwich with butter, ham and cheese, yoghurt, apple
4pm: Tea and chocolate bar
Dinner (8-9pm) : One of following: beef stirfry with rice(white); chicken curry with rice; chicken breast with 3 potatoes and brocolli; pasta with fish or chicken; irish stew or shepherds pie.
Night: Casein shake(chocolate) with lowfat milk.

Any recommendations or advice is much appreciated!!!

Thanks!

rocky

eat more.

cmyk

First off, you need to drastically increase your food/fluid intake through 'arguably' better food quality.

What height and age are you?
How did you come about that lifting plan?
What equipment do you have access to?

Personally if you're finding it hard to gain weight I'd cut out the monday run, substitute with a weights session and re-programme your exercise selection.

Doctor_Socks

To increase your muscle mass you really need to hit the big compund lifts (squat, deadlift, bench, overhead press, pullups, chinups, etc.) hard!! Your weights session doesn't look overly difficult at the moment. There are some strength building programs out there that can help add more structure to your sessions, these are 'starting strength' and 'stronglifts 5x5'. Before choosing one of these make sure that you are able to perform all of the lifts in them correctly and your mobility is good enough to perform everything to the best of your ability.

You also need to increase your calorie intake by a large amount, there should be some info in the stickies about this. The main point is that you first need to determine your daily calorific needs and then increase this by at least 500 calories, these ideally should come from all healthy sources.

DARCHA22

K09 wrote: »

Hi,

Here is my current training..Mon : 8-12k run
Tue : 5aside soccer
Wed : Gym - 1hr weights(squats[20kg], pull ups, bench press[20kg])
Thur : Rest
Fri : Gym - 1hr weights(Traps[6kg], Lying Powell[6kg], EZ Bar[15kg])


Here is my diet:Mornings: Weetabix with milk and banana
Mid Morning: 2 slices of brown bread and apple
Lunch: 1.5 brown bread sandwich with butter, ham and cheese, yoghurt, apple
4pm: Tea and chocolate bar
Dinner (8-9pm) : One of following: beef stirfry with rice(white); chicken curry with rice; chicken breast with 3 potatoes and brocolli; pasta with fish or chicken; irish stew or shepherds pie.
Night: Casein shake(chocolate) with lowfat milk.

Any recommendations or advice is much appreciated!!!

Thanks!

1. Eat more protein
2. Your weight training routine is not gonna get you gaining weight
3. You need to eat much much more, and drop the cardio on monday and replace with weights, tuesday cardio will be plenty

Example of a plan: (red excercises are the important ones)
Mon
Deadlift, Bent Over rows, Pull ups, Bicep excercise(not essential), Shrugs(not essential)

Wed
Bench Press, Overhead press, Dips, Tricep excercise(Not essent), Incline Dumbell Press

Fri
Squats, Straight leg deadlift, Lunges, Calve raises




Here is my diet:Mornings: Weetabix with milk and banana
Mid Morning: 2 slices of brown bread and apple, ADD some protein.
Lunch: 1.5 brown bread sandwich with butter, ham and cheese, yoghurt, apple, no need to have fruit 3 times a day, drop the apple
4pm: Tea and chocolate bar. Dont eat the choc bar, have some nuts or a chicken breast or sumtin like that, maybe chicken and greens in a lunch box, or tuna and pasta
Dinner (8-9pm) : One of following: beef stirfry with rice(white); chicken curry with rice; chicken breast with 3 potatoes and brocolli; pasta with fish or chicken; irish stew or shepherds pie.
Night: Casein shake(chocolate) with lowfat milk.

Mellor

How tall are you?

K09 wrote: »

I am looking to get to 12 stone in weight - ideally with increase in muscle.
I am currently 11st 4pounds.

I'm currently 12st 7lb, wouldn't mind cutting to 12st, you can have that extra 7lb if you like, don'y really use it much.

K09

cmyk wrote: »

First off, you need to drastically increase your food/fluid intake through 'arguably' better food quality.

What height and age are you?
How did you come about that lifting plan?
What equipment do you have access to?

Personally if you're finding it hard to gain weight I'd cut out the monday run, substitute with a weights session and re-programme your exercise selection.

Sorry, I never noted my fluid intake. I drink 2-3 litres of water each day.
Better food quality? By this do you mean eating nuts, fruit, etc?

I am 30yrs old. 5' 11"
Physio recommended that plan to me. My shoulders are really prominent/bony so hence reason for trap exercises.
Have access to full equipment at gym.

I do the monday run as I also need to increase my fitness/stamina.

Doctor_Socks wrote: »

To increase your muscle mass you really need to hit the big compund lifts (squat, deadlift, bench, overhead press, pullups, chinups, etc.) hard!! Your weights session doesn't look overly difficult at the moment. There are some strength building programs out there that can help add more structure to your sessions, these are 'starting strength' and 'stronglifts 5x5'. Before choosing one of these make sure that you are able to perform all of the lifts in them correctly and your mobility is good enough to perform everything to the best of your ability.

You also need to increase your calorie intake by a large amount, there should be some info in the stickies about this. The main point is that you first need to determine your daily calorific needs and then increase this by at least 500 calories, these ideally should come from all healthy sources.

It may not look difficult but I do be shattered after the first session (squats/pull ups). I do 5sets of 12reps.
I have been told to eat more but I struggle to do this. Would much appreciate any links, info on this.

Doctor_Socks

K09 wrote: »

I do 5 sets of 12reps.

Sorry, I never took into account the number of reps you performed. One thing i'd suggest is to lower the number of reps to about 5 per set and up the weight you're using, this way you'll stimulate more overall strength gains.

In my workout pre-injury I was squatting 90*5 for 3 sets, I know that if I was to perform 5 sets of 12 reps my numbers would be much lower due to fatigue setting in and my form breaking down.

As regards eating more, one thing I found very useful was nuts and milk as these are very calorie dense. Some people can be hit and miss with drinking a lot of milk due to stomach issues or just general flem build-up. The nuts are a great way of packing in calories easily though, I have a pack of cashews beside me now and they are ~590 calories per 100g and are full of good healthy fats. Rather then just adding a full 500-1000 calories to your diet straight away though I would advise you to add it in slowly so you get used to it over time. Add a boiled egg to your normal breakfast, maybe have some cottage cheese before bed or an extra few handfuls of nuts each day.

cmyk

K09 wrote: »

Sorry, I never noted my fluid intake. I drink 2-3 litres of water each day. Better food quality? By this do you mean eating nuts, fruit, etc?

Yup, more veg, more protein and decent fat sources, darcha added some decent advice regarding diet (and there's more in the stickies). Add more calories until you see the scales moving. I prefer to do that with better food quality, others will just say get the calories in no matter what, either way up your calories either through extra meals or larger portions of existing meals.

K09 wrote: »

I am 30yrs old. 5' 11"
Physio recommended that plan to me. My shoulders are really prominent/bony so hence reason for trap exercises.
Have access to full equipment at gym.

Is that the only reason? or did you have issues with shoulders? I'm not a physio but those exercises (second session) seem a bit arbitrary for me?

K09 wrote: »

I do the monday run as I also need to increase my fitness/stamina.

Cool, I'd just make the most of the 2 strength sessions though.

K09 wrote: »

It may not look difficult but I do be shattered after the first session (squats/pull ups). I do 5sets of 12reps.
I have been told to eat more but I struggle to do this. Would much appreciate any links, info on this.

You're shattered after the first session because they are 3 tough compound exercises, and relatively high volume of those. Your second session seems to be all isolation work (save possibly your trap exercise) What is your training experience like in those lifts? Good technique etc.?

billyhead

cmyk wrote: »

Yup, more veg, more protein and decent fat sources, darcha added some decent advice regarding diet (and there's more in the stickies). Add more calories until you see the scales moving. I prefer to do that with better food quality, others will just say get the calories in no matter what, either way up your calories either through extra meals or larger portions of existing meals.



Is that the only reason? or did you have issues with shoulders? I'm not a physio but those exercises (second session) seem a bit arbitrary for me?



Cool, I'd just make the most of the 2 strength sessions though.



You're shattered after the first session because they are 3 tough compound exercises, and relatively high volume of those. Your second session seems to be all isolation work (save possibly your trap exercise) What is your training experience like in those lifts? Good technique etc.?

Folks,

This has probaly been asked to death before but I am trying to bulk up and was wondering would there be any hard is having a highly calorific meal every now and again such as takeway burgers and chips or pizza (over 1000 cals). Just sick of trying to bulk on Milk and eggs/meat etc.

deadlybuzzman

K09 wrote: »

Sorry, I never noted my fluid intake. I drink 2-3 litres of water each day.
Better food quality? By this do you mean eating nuts, fruit, etc?

I am 30yrs old. 5' 11"
Physio recommended that plan to me. My shoulders are really prominent/bony so hence reason for trap exercises.
Have access to full equipment at gym.

I do the monday run as I also need to increase my fitness/stamina.



It may not look difficult but I do be shattered after the first session (squats/pull ups). I do 5sets of 12reps.
I have been told to eat more but I struggle to do this. Would much appreciate any links, info on this.

you sound pretty similar to me age height and original sizewise(Im 5' 10 and at my lightest was 10 stone 6, presently Im 14 stone and gaining) I used to struggle to gain too and for a long time was getting nowhere untill i figured out a few things that worked for me, I dont have all the answers but the main things that helped me were
1-keep your top work set as your priority, your focus should be to beat what you did last week in your main lifts(give or take, youll also need the odd back off or rest week) so just do a few warm up sets that dont tire you out, to build up to it
2-dont think you have to do a ton of sets, its all about quality not quantity
3-lift 3-4 times per week
4-the more you think about food the more you get hungry and the more you can eat-incrementaly increase your intake, also dinner must be big
5-have a shake with your breakfast and another mid morning, thats a ton of protein in nice n early
6-protein is king!
7-you must eat consistantly-doing it right only 3 or 4 days a week is that same as not doing it at all
8-dont be afraid of the likes of the odd burger and the like, you wont turn into a sumo wrestler
9-sleep loads, helps you grow and is great for your form generally too
10-pick a plan and stick with it for 6 months

Im probably boring people now so ill shut up but also def def try starting strenght, works really well for loads of people

K09

DARCHA22 wrote: »

1. Eat more protein
2. Your weight training routine is not gonna get you gaining weight
3. You need to eat much much more, and drop the cardio on monday and replace with weights, tuesday cardio will be plenty

Lunch: 1.5 brown bread sandwich with butter, ham and cheese, yoghurt, apple, no need to have fruit 3 times a day, drop the apple

Haven't dropped the cardio as looking to get fit and increase stamina.
Any reason for dropping the apple? Doing all the 5 fruit/veg a day??

cmyk wrote: »

Is that the only reason? or did you have issues with shoulders? I'm not a physio but those exercises (second session) seem a bit arbitrary for me?

My shoulders are bony and would like to bulk up. My shoulders are very prominent at the top on each side. They are bony looking at the top.
The second session, I actually find tough. ?Its 3sets of 12reps. I struggle towards end of each set with 6kg!!
This is my Trap3 exercise.

cmyk

K09 wrote: »

Haven't dropped the cardio as looking to get fit and increase stamina.
Any reason for dropping the apple? Doing all the 5 fruit/veg a day??

Sorry I only glanced over that, no idea why that statement was made, perhaps darcha could explain. I would say there is absolutely a need to have fruit and/or veg at more than 5 per day.

K09 wrote: »

My shoulders are bony and would like to bulk up. My shoulders are very prominent at the top on each side. They are bony looking at the top. The second session, I actually find tough. ?Its 3sets of 12reps. I struggle towards end of each set with 6kg!!
This is my Trap3 exercise.

If it's purely bulking up I'd just be re-formatting your 2 days of strength training. The programme you are doing is pretty unbalanced and unstructured.

DARCHA22

K09 wrote: »

Any reason for dropping the apple? Doing all the 5 fruit/veg a day??

QUOTE]

lots of reasons, lots of sugar(natural sugar, but its still sugar)

have more veg, keep the banana for post workout and on non training days for breakfast, have the apple preworkout for energy source.

veg with lunch, dinner and evening meal

cmyk

DARCHA22 wrote: »

K09 wrote: »

lots of reasons, lots of sugar(natural sugar, but its still sugar)

I was afraid you'd say that. He is shy of 74kgs and wants to add weight, not stepping on a stage for competition next week.

DARCHA22

cmyk wrote: »

DARCHA22 wrote: »

I was afraid you'd say that. He is shy of 74kgs and wants to add weight, not stepping on a stage for competition next week.

yeh i suppose but simple carbs should really be used around your workout. just my opinion on it.

Sangre

The lad is struggling to gain weight. Let him eat his apples!

DARCHA22

Noone is stopping him eating apples!

Eat as many apples and fruit as you like OP

bigbadbear

Eggs are savage food for muscle building!!

Doctor_Socks

If you like the taste of eggs OP they are a great way to add in good quality calories as the post above suggests.

On the fruit side of things, eat all the apples you want! I usually eat a full pineapple on gym days, half before and half after along with protein sources. I find them great for the energy they give and they are great for helping with digestion aswell.

Antisocialiser

Hanley

Antisocialiser wrote: »

She's the image of "Little Hercules" with a wig and tits

DARCHA22

except she aint 6 years old and has nice jugs

Magic Eight Ball

DARCHA22 wrote: »

except she aint 6 years old and has nice jugs

She aint much older.. 15 will get ya 20 mate!

lastlaugh

[QUOTE=Hanley;69216193[/QUOTE]

Is that Hulk Hogan? Must be an excellent film!

DARCHA22

Antisocialiser wrote: »

Shes 15???? :eek: