a little help

-Chris- · 03-19-2007, 12:49 PM

well it`s time again, i`ve been training for 4 weeks soon, and how can I gain more muscle mass? i know it will take time, I used to train much for a long time ago, but i have forgot how the diett is working and so on, any answers are good answers, thanks!:)

**WaRz0n3** · 03-19-2007, 01:37 PM

Gotta give us some more information.

What is your current split and diet?

-Chris- · 03-19-2007, 03:06 PM

well I i dont have a diet yet, thats why I`m asking for help to put up one, my weight is 80 kg, but what do you mean with split?

monkeybiker · 03-19-2007, 03:08 PM

What exercises are you doing and when.

**bbdude** · 03-19-2007, 03:59 PM

and do u have a chest day etc??

do u take any supplements?? i gain a lot of weight.. im not on a diet but i have my supplements and i gain over 2lbs a week atm.. but i think im in an extreme growth peroid too.

**lil_big_junior** · 03-19-2007, 07:41 PM

i'm currently weighing 266 pounds (19st) at 7% bf. i'm starting to bulk for another 4 weeks at the end of march, then dieting for 2 weeks. i aim to pack on 5-9 pounds a week so i'm looking to weigh about 275 pounds after my 6 week trifecta cycle and reach 3-4% bf. in order for me to acheive this i eat about 8-12 meals at 6000-8000 calories a day at 400-500g protein a day plus 1000g carbs til it's time for dieting...but that's me just trying to give an insight.

try to eat at least 1g of protein per pound body weight, so in your case 80kg = 176 pounds so you'll need to eat aroung 180-220g of protein daily. 350g carbs should be enough. use supplements that work for you not works for someone else. pack on as much weight as you can, and don't worry size will come.

train big body parts on heavy's twice a week ie, back, legs. smaller parts easier to bulk muscles (chest, calves, arms) on heavy's once a week should do for you now. allow 2 days recovery and a further 2 days to maximise growth.

EX
mon: CHEST, CALVES, L-BACK i won't train these muscles again til thursday or friday.

good luck bro

Mygeeto · 03-20-2007, 05:27 AM

train heavy and intensly.. at the end of each set and sesison at the gym ask urself "can i do more? did i put in my best effort?"

**bbdude** · 03-20-2007, 04:59 PM

Quote:

Originally Posted by lil_big_junior

i'm currently weighing 266 pounds (19st) at 7% bf. i'm starting to bulk for another 4 weeks at the end of march, then dieting for 2 weeks. i aim to pack on 5-9 pounds a week so i'm looking to weigh about 275 pounds after my 6 week trifecta cycle and reach 3-4% bf. in order for me to acheive this i eat about 8-12 meals at 6000-8000 calories a day at 400-500g protein a day plus 1000g carbs til it's time for dieting...but that's me just trying to give an insight.

try to eat at least 1g of protein per pound body weight, so in your case 80kg = 176 pounds so you'll need to eat aroung 180-220g of protein daily. 350g carbs should be enough. use supplements that work for you not works for someone else. pack on as much weight as you can, and don't worry size will come.

train big body parts on heavy's twice a week ie, back, legs. smaller parts easier to bulk muscles (chest, calves, arms) on heavy's once a week should do for you now. allow 2 days recovery and a further 2 days to maximise growth.

EX
mon: CHEST, CALVES, L-BACK i won't train these muscles again til thursday or friday.

good luck bro

u cant stay at 3-4% bf for a long time and 6000-8000kcal a day is way too much... eat 1g of protein per lbs weigh, and see how many kcals that is. then multiply the number u get with 3 and u get how many kcal u should have a day...

**Freak** · 03-20-2007, 05:36 PM

and 6k - 8k is a high range.

**bbdude** · 03-21-2007, 11:57 AM

Quote:

Originally Posted by thefreak350

and 6k - 8k is a high range.

thats what i said:P