Having trouble gaining weight? Look here, some basics...

[ryuage]

For all those claiming they are having trouble gaining weight, note I found this somewhere else and edited a few things. Originally posted by pu12en12g.

Supplements:

- SAVE $$$$$ ! ! STICK WITH THE BASICS ! ! )


Multivitamin
Whey or blend product such as...
Nitrean or
10 lb bags of Optimum Whey Protein (This includes a great BCAA profile AND glutamine) (Note: I recommend Choc / Choc Mint only)
Creapure Creatine or Creatine Ethyl Ester HCL
Cold Pressed Flaxseed oil (and / or fishoil) the latter would be my prefrence

- Stay on creatine, there is no need to cycle it ! (cycling and loading are totally optional)

- Creatine timing (when / how to take it):

http://www.creatinefacts.com
http://www.creatinemonohydrate.net/
http://forum.bodybuilding.com/showthread.php?t=307788
http://www.bodybuilding.com/fun/author22.htm


- Aim for AROUND 1-2g of protein per lb of bodyweight EVERY SINGLE DAY ! !) Here is why:

http://www.johnberardi.com/articles...roprejudice.htm
http://forum.bodybuilding.com/showthread.php?t=337536




Diet:

-Total daily calorie intake. This is what will make / break you
-Total daily calorie intake. This is what will make / break you
-Total daily calorie intake. This is what will make / break you

Dont forget the sticky at the top for a list of some more foods

- What a bodybuilder eats ... (http://www.wannabebigforums.com/showthread.php?t=46565)

- Wannabebig nutrition articles (http://www.wannabebig.com/archive.php?catid=2)

- Another guide to cutting, bulking, maintenance.... (http://www.ironmagazineforums.com/showthread.php?t=21113)

- Fatloss basics. READ IT: http://forum.bodybuilding.com/showthread.php?t=379131

- BMR and nutrition calculator: http://michaelandkendra.com/BMRCALC/bmrcalc.htm

- Foods (Good vs. Bad): http://www.t-nation.com/portal_includes/articles/2001/172food.html

- If you must.... force feed yourself or adding in liquid meals throughout the day.

When bulking, I aim for:

- 1lb lean beef per day
- 1 Gallon Skim Milk per day
- Around 2000 cals per day from oats
- Lots of protein shakes (up to 8 per day)
- Lean chicken
- Lean turkey
- Lean beef / sloppy Joes (manwich)
- Hamburger Helper
- Lots of pasta
- Lots of tuna
- Potatoes
- Rice (Note: If you can afford it you can do things like boneless chicken breast, steaks etc.. etc..)
- Veggies (Fresh if possible)

When cutting:

- I eat many of the same foods above, but with a lower TOTAL DAILY CALORIE INTAKE

- I put a emphasis on PRE- and POST-workout nutrition, and the end result is that most of my calories are eaten before my afternoon workout. I have found this to be ideal (for me).




Workout / Routine:

- I recommend a 2x per week split (http://www.wannabebig.com/article.php?articleid=211) , MAX-OT, HST (or similar) routine with a EMPHASIS ON:

- Squatting / Leg pressing
- Deadlifts
- Barbell benchpress (Including flat / decline / incline)

- Concentrate more on measurements and less on bodyweight

- Weigh yourself once a week. Should gain (or lose) around 1lb per week (depending on goals).

- Concentrate on form first, in order to stay injury free

- With intensity, strength gains, and a proper bodybuilding diet, the size gains (or fatloss) will come

- Make sure and have a spotter when working out your major muscle groups, preferrably someone bigger than you

- Don't be scared of overtraining. Simply listen (pay attention) to your body, and ask more questions later if you think you are overtraining.





Cardio:

- If possible, do cardio at least 8 hours from when you lift weights

- If possible, do cardio in the AM after sleeping.

- No need to do cardio on a empty stomach, but many prefer to due to nausea

- Jumping rope is a very efficient form of cardio

- HIIT (High intensity interval training) (http://www.wannabebig.com/article.php?articleid=165) is a efficient form of cardio



Recovery (A.K.A GROWTH !):

- With proper intensity MUST COME PROPER RECOVERY !

- Make sure and get enough protein right before you go to sleep.

- Make sure and get enough protein/carbs right when you wake up

- Make sure and get enough deep, quality sleep (Not getting enough quality sleep is the #1 newbie mistake. You should aim for at least 8 QUALITY hours of sleep per night): * some require more some require less, if your body is tired and you need an alarm to wake up everyday, I suggest you go to sleep earlier 8

http://www.johnberardi.com/articles/training/sleep_1_pr.htm
http://www.johnberardi.com/articles/training/sleep_2_pr.htm


- Make sure and get enough protein / calories on off days (This is when your body will be recovering) It is important to be consistent !

- Make sure and get proper pre and post-workout nutrition:

Carbs pre and post workout.
Protein pre and post workout.
Creatine pre and post workout:

http://forum.bodybuilding.com/showthread.php?t=272067







H20 / Cell volumization:

- Make sure and drink enough water throughout the day (This is CRITICAL ! !) I drink about 1 liter per hour. (Keep in mind I am currently over 220lbs so you may not need this much) Click here to read about why this is SO IMPORTANT:

http://forum.bodybuilding.com/showthread.php?t=332329
http://www.t-nation.com/findArticle...cle=301stretch2
http://www.biochemj.org/bj/313/0697/3130697.pdf
http://www.bodybuilding.com/fun/author22.htm

[Haaji Dont Surf]

Good thread. :)

[Praetorian]

Sticky Sticky Sticky Sticky Sticky Sticky Sticky Sticky Sticky Sticky Sticky Sticky Sticky Sticky Sticky Sticky Sticky Sticky Sticky

But name it "HAVNG TROUBL3 GANENG WAIGHT?!???!??! OMG WTF LOL LOK H3RE SOME BASICS.!1!1!!!!11!11!111!! OMG LOL" so that n00bs actually reads it.

:p

[ryuage]

R33D this l337 Thr#ads0r

[Canadian Crippler]

Some generalization, but none the less a very good post.

[Drai's]

It's good, except for the "what I eat in a day while bulking" part. While that might demonstrate how to eat to the newbies who claim they're pounding food and still can't gain any weight, that would turn a lot of people into disgusting blobs of fat. I know there's people on this board who can bulk successively on close to 2000 calories; thus recommending 2000 calories from oats is a "tad" excessive. Everyone's body requires a different number of calories to grow, but sample diets like that can be a little misleading to someone with limited knowledge of nutrition.

[no regrets]

good thread

[Holto]

Sticky

[drew]

Sticky Sticky Sticky Sticky Sticky Sticky Sticky Sticky Sticky Sticky Sticky Sticky Sticky Sticky Sticky Sticky Sticky Sticky Sticky

But name it "HAVNG TROUBL3 GANENG WAIGHT?!???!??! OMG WTF LOL LOK H3RE SOME BASICS.!1!1!!!!11!11!111!! OMG LOL" so that n00bs actually reads it.

:p
Or just name it "Want to curl big?"

[bigsethmeister]

w00t!! TEH BESTAST THRED EVAR!!! LOL11

[chris mason]

It's good, except for the "what I eat in a day while bulking" part. While that might demonstrate how to eat to the newbies who claim they're pounding food and still can't gain any weight, that would turn a lot of people into disgusting blobs of fat. I know there's people on this board who can bulk successively on close to 2000 calories; thus recommending 2000 calories from oats is a "tad" excessive. Everyone's body requires a different number of calories to grow, but sample diets like that can be a little misleading to someone with limited knowledge of nutrition.


Lol, I call b.s.!!! No healthy man (I should not speak in absolutes so I will say nearly no one) can bulk on 2000 calories per day (or "close" to it). That is a ridiculous statement to make.

I recommend you recheck your source on that one. The individuals might even think they are only consuming that many calories but they are missing something.

[Drai's]

Lol, I call b.s.!!! No healthy man (I should not speak in absolutes so I will say nearly no one) can bulk on 2000 calories per day (or "close" to it). That is a ridiculous statement to make.

I recommend you recheck your source on that one. The individuals might even think they are only consuming that many calories but they are missing something.

I used 2000 because it was the only number from the sample diet. It's higher than that, but certainly lower than 3000...and I think it's fairly obvious that once you add a lb of ground beef, a gallon of whole milk, etc. you're going to be WELL over that range. And if you don't believe people can bulk on between 2000-3000 calories, take that up with Maki ;).

[chris mason]

I think there may be a differentiation of our understanding of the term "bulk".

Bulking is eating much greater than maintenance calories in order to maximize size and strength while simultaneously adding body fat.

Now, can someone gain weight with 2-3000 calories per day? I am quite sure they can. Will they be bulking? I think not.

I understand this is semantics but the use of the term "bulk" has gotten quite bastardized in recent times.

[ryuage]

if that was the case this thread wouldnt really pertain to that person, this is for people who cant seem to gain weight, now if you are having trouble eating sub 3000 calories then you have to worry about other things.

[Drai's]

Bulking is eating much greater than maintenance calories in order to maximize size and strength while simultaneously adding body fat.

I understand this is semantics but the use of the term "bulk" has gotten quite bastardized in recent times.

I think you're the only one who uses that definition, on this board or any other.

Bulking means eating greater than maintenance calories with the attempt of gaining MUSCLE. You can do a slow bulk or a fast bulk, a dirty bulk or a clean bulk...you're describing a fast bulk. Your definition of bulking is what people use as an excuse to get fat. Now that can be quite enjoyable AND quite effective, but most people are in this for aesthetic reasons and can't live with a high bodyfat %.

Slow bulk = eating slightly over maintenance in an attempt to only have gains in LBM
Fast bulk = eating well over maintenance, in an attempt to gain weight as fast as possible, some being muscle and some being fat
Clean bulk = eating only "bodybuilding" foods
Dirty bulk = throwing some $#%@ into the diet for enjoyment and extra cals

[getfit]

anyways i think this is a great thread sticky for sure

[Drai's]

if that was the case this thread wouldnt really pertain to that person, this is for people who cant seem to gain weight

Very true, I missed that point.

[spanky33]

impressive as always ryuage. this is almost as good as that thread you put up with the body fat percentage pictures.

[Unholy]

Good read, definatly sticky worthy. Thank god im fat and dont have to go through this.

[chris mason]

I think you're the only one who uses that definition, on this board or any other.

Bulking means eating greater than maintenance calories with the attempt of gaining MUSCLE. You can do a slow bulk or a fast bulk, a dirty bulk or a clean bulk...you're describing a fast bulk. Your definition of bulking is what people use as an excuse to get fat. Now that can be quite enjoyable AND quite effective, but most people are in this for aesthetic reasons and can't live with a high bodyfat %.

Slow bulk = eating slightly over maintenance in an attempt to only have gains in LBM
Fast bulk = eating well over maintenance, in an attempt to gain weight as fast as possible, some being muscle and some being fat
Clean bulk = eating only "bodybuilding" foods
Dirty bulk = throwing some $#%@ into the diet for enjoyment and extra cals


Ahhh Drai, the master of all verbiage related to fitness and bodybuilding.

Like I said, the word has been bastardized. You see Drai, there was bodybuilding and physical culture way before you ever became interested in the topic. The term "bulk" has been around for many years. The variations you mentioned are more recent internet chat board related variations.

Anyway, if you use the term bulking to refer to someone eating close to 2000 calories you are using the term in a manner it was not meant to be used.

I suppose in the end it doesn't matter and this argument is silly.

I mentioned what I did because you, being the wannbe guru as you are felt compelled to attempt to undermine a great post by pointing out some stupid-ass nuance despite the fact it had little to do with the thrust of the post.

[Drai's]

Thank god im fat and dont have to go through this.

Bah. If only I could eat even close to that much on a bulk without getting too fat I'd be in heaven.

[Unholy]

? wrong quote?

[Drai's]

? wrong quote?

No. If only I could eat anything close to what's listed in that sample diet Ryuage posted I'd love it.

[Drai's]

I mentioned what I did because you, being the wannbe guru as you are felt compelled to attempt to undermine a great post by pointing out some stupid-ass nuance despite the fact it had little to do with the thrust of the post.

I guess we're both undermining the great post now eh, chris? ;)

[D Breyer]

awesome thread... stickay

[ryuage]

? wrong quote?

rofl you would never hear that quote come out of my mouth, I wish I had this problem.

[chris mason]

I guess we're both undermining the great post now eh, chris? ;)

Oh, and for the record, mods probably shouldn't be name-calling...especially those with a vested interest in the site :).

I did not name-call as you put it. The term "stupid-ass" was used to describe the bone you were picking, not you.

[DoUgL@S]

Great sticky.

Remember this is based on his experience. Anybody with any brains will adjust as needed for their particular situation.

[krazcanuk]

impressive as always ryuage. this is almost as good as that thread you put up with the body fat percentage pictures.

Can we get a link posted to this thread please?

edit - wow, you can get lost in advanced search for hours! Lots of good reading in there. Here is the thread with bodyfa% pics
http://forum.bodybuilding.com/showthread.php?s=&threadid=200802

[Dedicated]

Good thread. I like how it emphasizes total calorie intake.

[the one]

2000kcals a day from oats?? thats rediculous. roughly 7 cups of oats a day?>?? do people really eat that many?

[Silverback]

lol the day 2000 cals is considered a bulk , is the day i quit bodybuilding and take up ballet!

Im currently eating around 3000 a day and losing roughly a pound a week and my metablolism is by no means fast! For your own sake eat more and throw in a few cardio sessions. I dont know what else to say but to get decent muscle size then your going to be talking working your way up to and over 3500 moving towards 4500-5000.

I dont like using pro/advanced examples but they portray it as best possible, take a look at Chase he was prepping for a show on 5000cals a day, build the base first then get rid of the fat.

[J.C.]

I don't want to seem like I'm nitpicking (especially after the whole chris mason/drai's argument! (btw chris is right)) but you might confuse newbies with the cardio section and the info on cutting.

I mean you start off by talking about gaining weight and you give advice in a very simple, easy-to-understand manner but then about half way through you start talking about what you do when losing weight!

The cardio section is also geared at those losing weight - perhaps if you linked to something with information on the role of cardio when bulking? Otherwise, if you were new to the game you wouldn't have a clue.

Don't get me wrong, its an excelent post, but I think the non-weight gaining info perhaps muddies the clarity thats all. :windup:

[Drai's]

lol the day 2000 cals is considered a bulk , is the day i quit bodybuilding and take up ballet!

Im currently eating around 3000 a day and losing roughly a pound a week and my metablolism is by no means fast! For your own sake eat more and throw in a few cardio sessions. I dont know what else to say but to get decent muscle size then your going to be talking working your way up to and over 3500 moving towards 4500-5000.

I dont like using pro/advanced examples but they portray it as best possible, take a look at Chase he was prepping for a show on 5000cals a day, build the base first then get rid of the fat.

1) If someone has f'ed up there metabolism OR is incredibly small to begin with, then it's possible they can gain weight at 2000 calories/day. If they are also weight training, that could be muscular weight, ie. bulking.

2) I don't know who your post is directed at, but I never said "I" bulk on 2000 calories.

3) Using BCC as an example is not that good. His metabolism is faster than most and he's using drugs that would help in partitioning those calories.


I don't want to seem like I'm nitpicking (especially after the whole chris mason/drai's argument! (btw chris is right)) but you might confuse newbies with the cardio section and the info on cutting.

I dropped it, but ONLY because you brought it up, what exactly is chris right about?

In fact, besides ryu's excellent post to kickstart this thread, the only other useful information that has been posted has been the definitions of slow/fast/clean/dirty bulks...and who was it who did that?

[Holto]

I don't want to seem like I'm nitpicking (especially after the whole chris mason/drai's argument! (btw chris is right)) but you might confuse newbies with the cardio section and the info on cutting.

I mean you start off by talking about gaining weight and you give advice in a very simple, easy-to-understand manner but then about half way through you start talking about what you do when losing weight!

The cardio section is also geared at those losing weight - perhaps if you linked to something with information on the role of cardio when bulking? Otherwise, if you were new to the game you wouldn't have a clue.

Don't get me wrong, its an excelent post, but I think the non-weight gaining info perhaps muddies the clarity thats all. :windup:


solution = two stickies