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Weight Gain Program?

  • 23-01-2011 3:26pm
    #1
    itsgrand
    Registered Users, Registered Users 2 Posts: 92 ✭✭


    Hey,I'm 5"5,weigh 53kg.

    Anybody know a program to help me bulk up without putting on too much fat,more so muscle gains?

    I also want to keep my heart in good shape so I want to run maybe 4 miles once a week,will this affect my weight gains?

    Any help is appreciated thanks.


Comments

  • #2
    jasonf9ace
    Closed Accounts Posts: 148 ✭✭jasonf9ace


    itsgrand wrote: »
    Hey,I'm 5"5,weigh 53kg.

    Anybody know a program to help me bulk up without putting on too much fat,more so muscle gains?

    I also want to keep my heart in good shape so I want to run maybe 4 miles once a week,will this affect my weight gains?

    Any help is appreciated thanks.
    heres a good place to have a look >
    http://www.muscleandstrength.com/workouts/muscle-building.html . stronglifts a great one aswell > http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
    Key to bulking up to gain muscle is eating more calories than you burn.Running 4 miles once a week is alright but you want to be eating loads to aid the recovery.When i say eat i mean eat like a horse. Try to eat aload of protein, carbs and good fats and try keep it as clean as possible. Thats how most people dont see good gains is simply because they dont eat enough. You have to eat so much that its hard work. It varies but most people say eat between 1 - 2 g of protein per pound and atleast 2g of carbs per pound of bodyweight and spread it out over 5 or 6 meals.Try 1g of protein first and add more if your not seeing gains.Same goes for food if your not seeing gains eat more food.Try to work up to a gallon of water a day aswell.Some say a gallon of milk aswell not sure if its along with the gallon of water :rolleyes:. Me personally im currently drinkin a gallon of water a day and 2 litres of milk during my bulk.Hope this helps heres 2 good articles for bulking aswell one with a calculator to calculate your protein and carbs > http://www.bodybuilding.com/fun/hugo41.htm (me personnally i wouldnt use that workout in the article) and > http://www.bodybuilding.com/fun/layne2.htm


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