Lean skinny amateur lookin for lift advice!

Discussion in 'Fitness & Nutrition' started by Abomb, Sep 27, 2005.

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  1. Abomb

    Abomb New Member

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    Whats up guys, my buddy directed me here for some solid advice to get started on getting strenght/size.

    Me: bout 5'10 , 130 pounds. skin and bones pretty much.

    Ive been told from a few people already that I need to start tripling my caloric intake. I would only eat like 1-2 small meals a day, right now Im eating a bagel or two every morning, a bowl of kaishi high protein cereal and a dannon breakfast smoothie. When my optimum nutrition whey protein comes in, im going to use that as my in between meal supplement / after work out meal. For lunch i usually eat a pbj sandwich + banana or a tunafish + swiss cheese sandwich and pound a glass or two of milk. For dinner, I usually just pop in a healthy choice meal + more milk. currently taking: 2 omega-3 fish oil pills and a centrum performance multi vitamin daily.

    questions: is it possible for me to do a clean bulk/ cut out lots of fat and still gain weight at a decent rate? or do i need to do a dirty bulk for faster results?

    if so, what foods should i be eating lots of for a clean bulk?
    " "dirty bulk?

    in the gym, im lookin to build up my general strength, as I have heard that with good strength comes good size. My bench is pretty weak, usually just 95-105 pounds. shoulder press about 30 pound dumbells, squat about only like 135-50 range.

    to gain strength/size in the most efficient manner, do i want to do mostly compound exercises? or isolated. Im tryin to form up a solid weekly routine, I have the time to be in the gym daily if need be.

    Any suggestions would be greatly appreciated by me F&N. Thanks for the read guys.
     
  2. Phlab

    Phlab OT Supporter

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    When I bulked all-out, I did this:

    3 of these shakes a day (for a total of about 3000 calories)

    1.5 cups vit D milk
    1 cup oats
    2 tbsp flax
    3 scoops whey

    +

    With as much shit as I could cram down my throat inbetween those shakes. Ended up averaging about 6000 cals a day with a good amount of protein. I was putting on a decent amount of good weight pretty quick. Went from 6'3 155 to 6'3 183 in not too long.

    5 day split:

    Legs
    Arms
    Shoulders
    Back
    Chest
    Rest
    Rest

    Repeat

    If you're not making gains, you're either not lifting hard enough, or not eating enough over maintenance.
     
  3. Werdna

    Werdna Livin' the SLO Life...

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    my diet was ridiculously bad when i bulked...

    if i were you, i'd eat as much protein and carbs as you can possibly eat, and try and keep fats at a moderate level. this should allow you to put on mass without getting too fat

    also lift of course
     
  4. Abomb

    Abomb New Member

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    when i lift, do i want to go for my highest weight like 5 rep range x 3 sets

    or high rep lower weight sets to gain strength?
     
  5. Phlab

    Phlab OT Supporter

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    3 x 10 or 4 x 8 usually works for me
     
  6. SenorCorwin

    SenorCorwin New Member

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    heres the advice i got. You can add things but keep this in mind.

    broccolli-buy alot!
    crate of eggs from costco
    bag of frozen chicken breast
    steak
    flax oil
    ON whey protein or go to true protein.com and design your own protein shake
    tuna
    salmon
    whole wheat bread, and pasta
    olive oil for cooking

    now eat 6 servings of that a day
     
  7. Devil

    Devil I have become my terror. OT Supporter

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    eat a lot
    use christophers routine
    sleep a lot
    grow
     
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