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taje
05-16-2003, 04:28 PM
ive been visiting the board for a couple weeks and finally registered :)

but here is my current situation:

im 21, 5'11 and only about 135lbs. I want to get more muscle and put on some weight.

I usually have a bowl of cereal in the morning and then an average lunch, sandwhich, chips, cookies, milk, fruit etc and a big dinner (depends on what mom makes :) ) But it seems no matter how much i eat or do not eat, my body usually stays around the same weight.

On june 1st im moving out on my own and then getting a memebership through my school at balleys for free. My question is what kind of supplements should i take to help me bulk up and is there any kind of routine i should get myself into?

Thanks for all ur help guys

bradley
05-16-2003, 04:47 PM
Here are some general dieting guidelines that might be of some help:
1) 1 gram of protein per lb. of bodyweight

2) 25-30% of daily calories should come from fat (Essential fatty
acids making up most of this total)

3) Fill in the rest of daily calories with low glycemic index carbs, except postworkout which would ideally include high glycemic index carbs along with a quick digesting protein (whey protein).

4) Drink plenty of water throughout the day, and one gallon would be good starting point.

5) Spread your daily calories out over 5-6 smaller meals per day instead of 3 larger meals.

Listed below are some good sources of each macronutrient. This is just a small list and is by no means all inclusive.

protein sources: eggs, chicken, lean beef, dairy, fish

low GI carbs: oats, sweet potatoes, beans, whole wheat bread, vegetables

fats: nuts, natural peanut butter, oily fish (such as salmon), fish oil, flax oil, hemp oil, olive oil

To find out how many cals you should be eating each day I would slowly increase cals in small increments until you are gaining the desired amount of weight each week (approximately 1lb per week is a good number IMO). You can use www.fitday.com to help you track calories if you like. Here is an example of what I mean. Say you are eating 2000 cals and maintaining your weight then you would need to increase cals by a small amount (about 200-300). That would put you at 2300 cals for the week. Keep cals at this level for the week and then weigh yourself at the end of the week and see how much weight you have gained (if any). Repeat this process until you are gaining about .5-1 lb per week. I woud weigh myself at the same time each week to try and ensure the most accurate measurement.

As far as routines go you might want to check out one of the WBB routines on the main page. The following site has a list of exercise illustrations that might be helpful as well www.exrx.net

There is a lot of information in previous threads as well. Run some searches and you will find a lot of answers to your questions.

This thread may also be of some help.
http://www.wannabebigforums.com/showthread.php?s=&threadid=26368&highlight=grocery+list

SoulOfKoRea
05-16-2003, 04:50 PM
well if this is supplement directed, it should go in the supplement forum...but anyways....

keep workouts intense, but no more than 1 hour long.

you should probably drop the cookies, chips, and other junk foods, because your body needs QUALITY Calories, not empty Calories.

eat more protein, whey protein is a good supplement for post workout because it is the fastest absorbed protein. "1 gram of protein per pound of bodyweight" is the usual suggestion of protein intake, most of it should be coming from complete protein sources such as eggs, poultry, fish, and meat. the remaining short amount can be consumed through other sources like protein powders, meal replacements, or other foods like nuts.

increase your healthy fat intake, o-3 and o-6 fatty acids(EFA's) by eating fish, nuts, or some good ol' natty peanut butter(Natural Peanut Butter) or you can supplement with fish or flax oil.

eat clean, if you want to gain weight, make sure it is muscle and not a lot of fat.

the goal of GAINING weight is to consume 500(or more...) Calories daily than what your current Caloric intake is(maintenance calories = amount of Calories you eat to remain at your body weight)

good routines to look into are the WannaBeBig routines, or you can design a split routine yourself

get plenty of rest, plenty of food, don't fret about gaining some fat because you will...

Ironman8
05-16-2003, 04:54 PM
-First off, clean up your diet. Less junk food.

-Eat 6 small meals a day.

-Try getting most of your calories from protein. Getting in protein per your bodyweight is ideal. So, since you weight 135Ibs., eat 135 grams of protein.

-Get healthy fats in your diet. Like natural peanut butter, olive oil, fish oil, and flax supplements.

-Get your carbohydrates from low GI sources (brown rice, wheat bread, etc.)

-Experiment with your calories. Like, start at 2,500 calories, and gradually moving up until your gain weight.

-Try bulking clean. That means, don't bulk on junk foods alone.

-A good place to keep track of your calories is fitday.com.

Well, that's all the advise I can think of right now. Good luck!! :thumbup:

bradley
05-16-2003, 05:11 PM
Originally posted by taje
My question is what kind of supplements should i take to help me bulk

Just wanted to add that before worrying about supplements you should make sure your diet and training is in order. You might think about getting a multi-vitamin, whey protein, and some high GI carbs like dextrose to use for postworkout nutrition. Other than that just eat, and train hard which will make more difference than any supplement.

GhettoSmurf
05-16-2003, 07:23 PM
i agree with bradley. supplements are a total waste of money if you dont have a good diet. and no offense, but i think your diet needs a bit of help.

Ironman8
05-17-2003, 03:42 PM
But some useful supplements are fish oil and flax.