For all you guys wanting to gain muscle, size, etc.

[DickDalewood]

Re: For all you guys wanting to gain muscle, size, etc.

lol. Nope, not familiar.

Of course...if you are drinking a gallon of whole milk, I'm sure you are packing on weight. That's what chugging gallons of saturated fat will do.

And inevitably, some weight gain will be muscle. I'd stick with skim and a balanced diet myself.

This, 100%

[phant030]

Re: For all you guys wanting to gain muscle, size, etc.

I would much rather get my protein from real foods as opposed to powders.

This.

I'm late to the party but I've been working out for 2 yrs now. Was 170, now 199.

First 4 weeks
Full Body Workouts. 3 days (MWF)
1 Exercise, 3 sets 8-10 reps per muscle group.
Different Exercise Each Day [ex. Bent over Row (M), Lat Pulldown (W)]

Second 4 Weeks
Pyramid Heavy (12-10-8-6). 3 Day (TRS)
3-4 Exercises for Large MGs, 2-3 for Small MGs
Chest/Tri -- Back/Bi -- Shoulders Legs - 1 Ab exercise per day (weighted)

Third 4 Weeks
Super Set Opposite MGs (4 Day MTRF) Working in the 8-10 Reps
Chest/Back -- Bis/Tris -- Shoulders/Abs -- Legs
(Ex. Incline Bench SS w/ Lat Pull Down, Preacher Curl SS w/ Kickbacks, Leg Ext SS w/ Leg Curl)

Then next time thru I will swap barbells for dumbbells, 3 days to four days, to keep in constantly mixed up.

I play basketball and work on my game all the time so that's what I use as Cardio. I eat 4-5 meals per day getting 30-40 grams of protein per meal. I dont really count calories. 1 gallon of fluid. Only supplement used is BF Super Advanced Whey Protein Powder from Wal Mart ($13/2lb) and the occasional bar replacement when I can't get to real food. All shakes and bars are consumed with fruit.

Pretty much on maintenance diet and workouts now as a 6'4" 200lb SG is gd size enough. But, i think you need to get in a good habit of working out, cleaning up your diet as u go, and adding supplements (if even necessary) as you go. Kind of expand as you gain confidence. Everything works, nothing works forever. You have to gear your workout and diet to your body type. Monitor what gives you best results.

Fail to plan, plan to fail.

[mattlanta]

Re: For all you guys wanting to gain muscle, size, etc.

Would any trainers or knowledable individuals give you opinion on this program, I got it from a co-worker who has been doing it for 20 years and is in phenomal shape for an older man.

Monday
1st circuit
Bench Press 4 sets of 15
Lat Pull Down 4 sets of 15
Machine crunches 4 sets of 25

2nd Circuit
Preacher curls sets vary week to week
Tricep Curls on machine 4 sets of 15

3rd Circuit
Squats 4 sets of 15

Wednesday
1st circuit
Incline Bench Press 4 sets of 15
Seated Rows 4 sets of 15
Machine Oblique crunches 4 sets of 25

2nd Circuit
Preacher curls sets vary week to week
Tricep Extensions 4 sets of 15

3rd Circuit
Leg Extensions 4 sets of 15
Hamstring Curls 4 sets of 15

Friday
1st circuit
Bench Press 4 sets of 15
Lat Pull Down 4 sets of 15
Machine crunches 4 sets of 25

2nd Circuit
Preacher curls sets vary week to week
Tricep Curls on machine 4 sets of 15

3rd Circuit
Squats 4 sets of 15

Tuesday, Thursday, Saturday
Cardio, rotates between:
Interval training on treadmill
Long runs

What are you trying to do? Get bigger? Get more cut? Lose weight? What? And what's your height/weight, if you don't mind me asking? Those are some 'important' things to know in order to really tell you whether or not that workout is good.

[jb12780]

Re: For all you guys wanting to gain muscle, size, etc.

AA,

Are there any supplements out there that you would recommend? Im 5'10 155 lbs. I havent seriously lifted since football season ended, but I wanna get back into it. Are there any weight gainers or proteins out there that you would recommend for someone like me?

[ehh]

Re: For all you guys wanting to gain muscle, size, etc.

Stew and others who ditched whey/casein powders, how are you getting in enough protein each day? I'm looking into getting off them but I feel like it's going to be damn near impossible for me to get enough protein.

[legendkiller5]

Re: For all you guys wanting to gain muscle, size, etc.

AA,

Are there any supplements out there that you would recommend? Im 5'10 155 lbs. I havent seriously lifted since football season ended, but I wanna get back into it. Are there any weight gainers or proteins out there that you would recommend for someone like me?

Optimum Nutrition Whey Protein.

[jb12780]

Re: For all you guys wanting to gain muscle, size, etc.

Optimum Nutrition Whey Protein.

who makes it?
EDIT: Nevermind lol. Self-explanitory

[larrygiterdone]

Re: For all you guys wanting to gain muscle, size, etc.

Stew and others who ditched whey/casein powders, how are you getting in enough protein each day? I'm looking into getting off them but I feel like it's going to be damn near impossible for me to get enough protein.

im guessing lots of fish and chicken breast

[FlyingFinn]

Re: For all you guys wanting to gain muscle, size, etc.

Stew and others who ditched whey/casein powders, how are you getting in enough protein each day? I'm looking into getting off them but I feel like it's going to be damn near impossible for me to get enough protein.

When I couldn't afford protein powders I would just eat a can of Tuna fish (in water not oil) right out of the can to get a quick 33 grams of protein.

[mattlanta]

Re: For all you guys wanting to gain muscle, size, etc.

When I couldn't afford protein powders I would just eat a can of Tuna fish (in water not oil) right out of the can to get a quick 33 grams of protein.

No offense, but whey protein is very cheap and can last one person from two months to even four. It's like $40, bro.

[mattlanta]

Re: For all you guys wanting to gain muscle, size, etc.

AA,

Are there any supplements out there that you would recommend? Im 5'10 155 lbs. I havent seriously lifted since football season ended, but I wanna get back into it. Are there any weight gainers or proteins out there that you would recommend for someone like me?

Jeez, man. Eat more. Don't worry about supplements until you're sure you're doing it right (in the gym) and sure that you have the proper diet. Supplements won't do you **** if your diet is just a bunch of garbage. And diet nor supplements will do you **** if you're not even doing anything in the gym. Not saying you aren't, just saying... don't put supplements over any of those two.

[stewaat]

Re: For all you guys wanting to gain muscle, size, etc.

Stew and others who ditched whey/casein powders, how are you getting in enough protein each day? I'm looking into getting off them but I feel like it's going to be damn near impossible for me to get enough protein.

I love me some ground turkey

Tuey burgers are my new favorite meal could eat everyday.

[AuburnAlumni]

Re: For all you guys wanting to gain muscle, size, etc.

My daily protein intake comes from these sources...

Eggs at least once a day (6 total eggs, 2 egg yolks per serving)

Grilled or baked chicken

Salmon (this is the king of all proteins IMO)

Protein Powder (currently Syntha-6)

Greek Yogurt (plain greek yogurt, which has about 100 calories and 18-20 grams of protein per serving, with about 4-6 grams of sugar)

I rarely eat beef anymore. No reason in particular.

I snack on bananas, apples, peaches, cherries, blueberries.

My carbs come from sweet potatoes, and oatmeal pretty miuch.

I eat spinach and broccoli like it's going out of style...both raw to keep most of the nutrients.


I eat about 6 times a day. I weigh 230 pounds right now at about 8% bodyfat.

[USF11]

Re: For all you guys wanting to gain muscle, size, etc.

My daily protein intake comes from these sources...

Eggs at least once a day (6 total eggs, 2 egg yolks per serving)

Grilled or baked chicken

Salmon (this is the king of all proteins IMO)

Protein Powder (currently Syntha-6)

Greek Yogurt (plain greek yogurt, which has about 100 calories and 18-20 grams of protein per serving, with about 4-6 grams of sugar)

I rarely eat beef anymore. No reason in particular.

I snack on bananas, apples, peaches, cherries, blueberries.

My carbs come from sweet potatoes, and oatmeal pretty miuch.

I eat spinach and broccoli like it's going out of style...both raw to keep most of the nutrients.


I eat about 6 times a day. I weigh 230 pounds right now at about 8% bodyfat.

I need to start eating spinach, I keep reading how its the best food you can possibly eat.

Do you put salad dressing or anything on it?

Ever since I discovered how good water,salt, and oatmeal is I have been so happy.

[AuburnAlumni]

Re: For all you guys wanting to gain muscle, size, etc.

I need to start eating spinach, I keep reading how its the best food you can possibly eat.

Do you put salad dressing or anything on it?

Ever since I discovered how good water,salt, and oatmeal is I have been so happy.

I make my own dressing.

1 part Olive Oil
1 part Apple Cider Vinegar
Spicy Deli Mustard
1 teaspoon of honey

Mix it all together...pour it over the Spinach and Broccoli (usually with shredded chicken added).