[fabriz82]

I'm 25 years old , and I train me not very hard , and not very disciplined from 2005 , my weight is 180 pounds, height 5.9"
I woul want to gain about 10 puonds of muscles..
Can I do it without drugs?

Please you are very more experts, give me an answer...thanks

[fabriz82]

Sorry.....I have forgotten a thing..
I started this diet 2 months ago ,and up to now , I don't have gain weight..

meal.1: 400 gr of withe egg + 130gr of oats + vitamins and mineral
meal.2 : 200 gr of chicken + 150 gr of rice + vegetable
meal.3 : 50 gr of whey protein shake + 2 bananas
meal.4: 200 gr of turkey + 100 gr of rice + vegetable
meal 5 : 50 gr of protein shake

[Mygeeto]

id probably throw a cup of oats somewhere in with that, preferably with your last meal which is a protien shake.

as a post workout meal, try a baked potato or two with beans and cheese.

if your trying to genuinly bulk, id probably have 4 medium-large meals a day. this will help stall metabolism and there are no boundaries to how much you can eat. but i dont think thats your primary goal at the moment.

[lil_big_junior]

more food is what u need...not drugs

[compulut]

Originally Posted by lil_big_junior

more food is what u need...not drugs

Bee-Atch! I thought drugs was the answer to everything! LOL

Fabriz - if that is you in your avatar, you are looking very good.

1) you have only 3 solid meals in that diet (coupled with 2 shakes. I think you should add at least one more solid meal, with real food.

2) Actually keep a log of everything that you eat. Most important parts are - Time you eat, cal you eat & grams of Prot, Carb & fat.

3) Using a log of your consumption, juxtaposed with a log of your weight, you can tell much sooner what is working and what is not. I would not go 2 months on any given regimen that was not producing results. With the logs, you can watch on a daily, weekly, bi-weekly, monthly basis what you are doing & what you are getting.

4) Log what you are doing now, (on both fronts). If after a week or two, you are not seeing the results that you want, scale the cals up or down by 500/day and check again in another week or two. Repeat.

5) Also, as theFreak always points out - take progress pictures. The scale can be deceptive, but the camera never lies. Using still or motion pictures, begin shooting yourself in a series of different poses, hitting all muscles, from different angles. Each week, or month or whatever, repeat the series, in front of the camera under similar lighting conditions. This is a remarkable tool in monitoring (and fine-tuning) your progress.

[fabriz82]

Yes , I.m I in the avatar.
Thank u for suggestion

[ibanezman06]

you look great. i think you're overworried. just make sure you're eating a lot and train hard in the weight room.
when you train, you have to have a crazy mentality. i don't care if i throw up or faint when i'm working out. fuck it! you just gotta be CRAZY CRAZY CRAZY!!!
something i learned from schwarzenegger when i first saw pumping iron. that film made me train so much harder than before i saw it.
screw it. what's the worse that could happen if you hit repitions until it is physically impossible for you to complete another rep? I always workout with enough weight where by the 8-10 repition i'm stugglin' like a mother and i stop the reps when i can't do another rep. if i'm doin' 12 to faliure, i add a little more weight and if i'm only doin' less than 8 reps, i take off some weight. don't let your ego get in the way. if you can't perform the exersise with good form, take some weight off. it's not about how much you're liftin' it's about how you're liftin'.
in other words, don't stop a set if you're gassed and you're tired or because you're muscles burn too bad. only stop if you physically cannot do another rep correctly and complete.

[KEN777]

Originally Posted by fabriz82

I'm 25 years old , and I train me not very hard , and not very disciplined from 2005 , my weight is 180 pounds, height 5.9"
I woul want to gain about 10 puonds of muscles..
Can I do it without drugs?

Please you are very more experts, give me an answer...thanks

ROME WASN'T BUILT IN A DAY" do heavy weights eat big and you will gain... p.s. I'm 5'9" amd weighed 179.8 this a.m.

[Sparky_dustin]

Originally Posted by fabriz82

I'm 25 years old , and I train me not very hard , and not very disciplined from 2005 , my weight is 180 pounds, height 5.9"
I woul want to gain about 10 puonds of muscles..
Can I do it without drugs?

Please you are very more experts, give me an answer...thanks

Dude if that is you in your Avatar then you probably train harder than you realise, you look phenominal.

[fabriz82]

Thank U sparky
I train hard for passion , without drugs, but I wanna build more muscles.......I hope
--fabri--

[lil_big_junior]

well u have a great base bro...keep at it