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questions for the gym rats

NAOS

NAOS

Well-Known Member
Hey guys,
During this trip abroad I've been able to establish some contacts in areas that most people can not move through. I'll be doing some research in those areas 10 months from now and then continuing on for at least the next 3 years. The reason I'm telling you all this is that it is very important that I get bigger and a bit more menacing looking before I go back so that I can move around a bit more safely, appearing less like a target.

Right now I'm in decent shape, but lean: 6'0" and 150 lbs. I'll have time for weight training on 3 days of the week (tuesday, Thursday, Sunday), and I'll be training on a bike (as I have been) for two days a week. What is a realistic weight gain goal? I'm enough of a hippy that I don't want to be on some crazy supplement regime, so if anybody has some healthier dietary recommendations that would be great.

But the bigger questions I have concern where to get good tips for workouts. I've never been into weights and gyms, so this is new to me. I'm hoping I can put on around 25 lbs.

Thanks a ton for any advice,
NAOS
 
P90X

Insanity

These can be done almost anywhere with minimal equipment and can PACK on the muscle quickly.
 
I would suggest buying some Whey Protein. Take it directly after a workout, it helps build muscle fast.
 
I'm sure Archie will come into this thread and just unleash all his knowledge soon. I heard he has the body of a Greek God.
 
LogGrad98 said:
P90X

Insanity

These can be done almost anywhere with minimal equipment and can PACK on the muscle quickly.
Click to expand...

I'm not positive, but aren't those more for fat burning/body toning? NAOS seems like he is in pretty good shape, and probably has low body fat. I think he needs to start lifting weights if he wants to put on muscle.
 
Eat a high calorie healthy diet and find a weight lifting program that is well rounded and designed for gaining size as opposed to strength. Usually sets of 3 reps of 10. Stick to it and you will put on some muscled size. For your size you should be eating about 2500 - 3000 calories and 100 grams of protein. You should lift 3-4 times a week. You should gain 2 pounds a week or so. You dont need any crazy supplements except maybe a good multivitamin and drink lots of water. Bodybuilders.com has decent workout programs on their website you can print off and try. They also give videos on how to do them. Make sure your workout includes all muscle groups and you do them right.
 
Don't over complicate anything. Just throw in chicken breasts, protein shakes, peanut butter, cottage cheese, and peanuts on top of what you are eating now. And don't even bother with weights, just do pushups. Normal, Feet elevated, Arms elevated.

N max(reps), F max, A max. 2 minute break. F max, A max, N max. 2 minute break. A max, N max, F max. Or something of that sort.
 
Cyrone Torbin said:
I'm not positive, but aren't those more for fat burning/body toning? NAOS seems like he is in pretty good shape, and probably has low body fat. I think he needs to start lifting weights if he wants to put on muscle.
Click to expand...

P90X has a variety of programs that cover the spectrum. Insanity is just what is says it is, insane. Yes it is highly aerobic and definitely burns calories, but their primary focus is "muscle confusion" that causes muscles to continue to add strength and mass by mixing up the routine so your body does not become accustomed. Almost everyone who does the standard P90X routine or Insanity shows fairly substantial increases in lean muscle mass.

You can also augment this by using more weight or by increasing reps or focusing more on the strength building portions.

But if all that is desired is to look bigger, hit Burger King 3 times per day for a month. At 6'0" and 300 lbs you would look HUGE!!
 
First off, you'll never add muscle if you don't eat more than you burn. You start to work out and you use more calories than you consume you lose weight so the first thing is to increase your food consumption. I think Duck said it best. High quality calories added into your existing diet will work great. Eat several small meals spaced out every 2.5 - 3 hours. That said, this is harder than it sounds. Eating more than what your body normally uses isn't easy. You'll find that you get sick of eating so much and actually go the other direction and stop eating all together. I've found that when trying to add weight it is easier to "drink meals" than to eat. This is where protein shakes come in handy. Split your 6-7 daily meals between shakes and solid food.

The second point to make is that unless you are a genetic freak adding 25 pounds of muscle is going to be nearly impossible, especially if you are over 35. I know people that have worked out religiously for 10-15 years and only add 10-15 lbs. Your body type will play a huge role in this. If you are an ectomorph and naturally lean adding muscle period will be difficult let alone 25 lbs. Keep in mind that a person who is ripped yet doesn't have a lot of muscle mass will look bigger that a muscular guy covered with a layer of fat. Just the visual that you have muscles gives the illusion that you are big and strong. A program such as P90X or Insanity would help with such a visual. You'll lean out, tone up and add a small amount of muscle. Just don't expect to pack on 25 lbs.

Lastly, dye your black, grow a beard and pray to Allah 5 times a day. People might look at you suspiciously but they'll leave you alone... unless you're going to Israel.
 
I went from about 155lbs to roughly 185lbs in 6 months about 4 years ago. I ate and I ate and when I was sick of eating, I ate. That and I was going to the gym 5 days a week. There have been a lot of great posts on here so far. Use that advice. Another big key, go to the gym with some one. It will force you to go if you have a partner. I lifted with a buddy of mine that was a big mammal. He took it very seriously. That helped out a ton for me. I read in Men's Health that about 65% of people drop out within the first 3 months if they don't have a lifting partner.
 
Thanks guys. Seriously.

I'm just trying to figure out some realistic goals. I'll get lazy otherwise, and I seriously need to do this. I understand 25 lbs is pretty outlandish, but I think I need more than 10-12. Big project.
 
All I have to say is take this supplement.

https://www.amazon.com/M-stane-10mg-Superdrol-Dynamic-Formulas/dp/B004L0302U

I started this, which was recommended by a friend, after I had ACL surgery. It's seriously the best supplement I've ever taken. I put on 20 pounds with it (shot all the way up to 235 and now I'm back down to 215, but I want to cut back down to 205).

I started lifting my upper body regularly for the first time since I've been married back in May. I used to do 225 pretty easy on the bench so when I went back to lifting I tried 225 for a set. I could only do it twice. After a month of taking M-Stane, I was doing 265 10 times. My leg started to recover super fast and I regained a lot of the muscle in my leg I had lost. If you do decide to take it, make sure you buy a liver supp as well because it's hard on the liver. Drink tons and tons of water too.


If you want to put on muscle add strength and keep it, don't bother with any thing else.


- Archie.
 
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