Bulking Up Diet

[Aston]

I really want to bulk up, at the moment i weight just under 9stone(56kg), i'm about 5'11 tall and 17, my aim is to weight 12 stone by June 2012

Currently my diet I have just started is this

6:30 AM - Cereal
9:30 AM - Toast w/butter
1:00PM - Lunch
4:30PM - Some meat, usually Chicken, potatoes and veg
6:30PM - Protein Shake w/Whole Milk (Whey Protein)
Gym 7-9
9:30PM - Protein Shake w/Whole Milk (Whey Protein)
10:00PM - Grilled Chicken Baguette

If I do this every day, apart from Gym, which I will go 3 times a week, should I be gaining muscle mass?

Gym excersize's usually in 3 sets of 6-8 reps, with the highest weight possible and then decreasing it if neccesary

Any criticisms/ suggestions that will help me are welcome

[Tommy]

Your diet looks to be lacking fats. Switch the butter for peanut butter, and squeeze in some nuts at some point too n/h

Personally, I'd also suggest protein with every meal. Possibly by switching the cereal for porridge, and hoy in a little bit of whey (Not loads, there's protein in the porridge oats too). Get yourself some cottage cheese in before bed too.

Just a few quick hints, i'm off to the gym now myself but I'll come back later with more. Meyer will know more about diet.

[Fläk]

I can relate to your post bro. I used to be exactly like you same weight and height but the thing is that i was ripped as i used to play b-ball . My tip is to eat late and as much as you possible can. I gained a couple kg's like this past few months by eatting my dinner late. I also train shitloads of boxing every week wich helped me too.

The only supplements i used was some protein nestle protein nothing else. If i really wanted to i could go up in weight but i dont wan't to as im looking to stay lighweight i might go to welterweight if i hit 6.2 or someshit i think i'm 6.0 now

[Aston]

I was thinking I should add in some more fats, but i'm very fussy which is the main reason im so slim at the moment and I don't like peanut butter or porridge so I tried to substitute them tbh, what else is good for getting the good type of fats?

also don't like pasta, is there a good substitute for that?

[ESKI]

the eating before sleeping and putting weight on is a myth as far as i know, theres no evidence

edit:

rice/potatoes?

[Fläk]

the eating before sleeping and putting weight on is a myth as far as i know, theres no evidence

edit:

rice/potatoes?

if this is aimed at me, im not saying it's true it's just what worked best for me

[Aston]

would have chicken and rice a few days a week anyway, i'll see how this goes and update this thread in a few weeks anyway

[GrimmyGrimGrim]

that cereal should be porridge and not something like coco pops

after gym shake should be with water not milk imo

put a little bit of olive oil in your shake with milk to add calories (also bang in peanut butter or whatever else)

[Tommy]

the eating before sleeping and putting weight on is a myth as far as i know, theres no evidence

edit:

rice/potatoes?

Maybe so, but a slow burning protein like cottage cheese will keep working through the night, repairing your muscles when you're doing nothing else.

[Mr. Jefferies]

If you put three stone on in about 9 months, you may get stretch marks.

[chris89]

I'm 5 ft 11 and 11 stone and I'm pretty skinny, god knows how skinny you must be

[NSF]

Have a few shots of olive oil through the day, will add calories and its supposed to be good for you. Good fats come from nuts, fish and olive oil (i think).

Stick to sweet potatoes and brown rice if eating them.

[chickenkormapilauandnaan]

Have a few shots of olive oil through the day, will add calories and its supposed to be good for you. Good fats come from nuts, fish and olive oil (i think).

Stick to sweet potatoes and brown rice if eating them.

That sounds distgusting lol (not a gym guy myself just reading for interest)

[NSF]

Yeah I don't do it myself but it's supposed to be a good way of adding a few more calories to your diet lol.

[Willy]

You can add something else in between 9.30AM and 1.00PM, maybe a bit of fruit, some nuts, tuna sandwich, anything you want

replace cereal with oats or at least something like Weetabix

have a shake with water instead of milk after a workout, easier for your body to take in

if you have a shake when you wake up or before you go to sleep, then milk is ok to use

a diet is all good, but what's your workout like though?? post that ITT

[arsenal]

t i weight just under 9stone(56kg), i'm about 5'11 tall and 17,


wooooooiiii!

[ESKI]

im 17, about 5 10 and weigh roughly 10 and a half and rising!

get on my level

[Meyer Lansky]

It should look something like this...

6:30 AM - Porridge (sugar and milk) & a protein shake
9:30 AM - Srambled egg on toast (3 whole eggs & 2 wholemeal toast)
1:00PM - Lunch - make sure this consists of protein & carbs (maybe tuna and rice or pasta?)
4:30PM - Some meat, usually Chicken, potatoes and veg (try to alternate chicken, beef & fish)6:00PM - Porridge with a peice of fruit
Gym 7-9 (you train for too long, an hour will do if you're lifting heavy weights and using a split routine)
8:00PM - Protein Shake w/Whole Milk (Whey Protein) and a peice of fruit
10:00PM - Omlette

Im not gonna tell you to start eating plain chicken breasts and sweet potatoe's because lets face it, you're 17 and weigh 9 stone so you wont have the dicipline it takes to be consistent with it.

Every meal should consist of protein and carbs. And get some flaxseed's to throw in your porridge too.

[Aston]

will alternate between chicken and fish, just chicken would be too boring, guess i'll have to try some porridge/oats or something aswell, thanks for the advice

i heard nuts were a good source of good fats aswell? the reason I dont eat between 9:30 and 1 is because thats when i'm at sixth form between breakfast and lunch times and there mad strict about eating outside of the cafeteria, but I guess I could get away with snacking on some nuts or something

i go gym for 2 hours becuase thats just how long it takes to do what I aim to do, my routine is this

Monday

warm up
Push ups 3sets of 20
chest press , 3sets 8reps
dumbell press, 3 sets 8reps
assisted bench press? (smith machine) 3sets 8 reps
inlcine chest press? (cables, with them set at the bottom and me pulling upwards/diagonally) 3sets 8reps
shoulder press (machine) 3sets 8 reps
shrugs 3 sets 8reps
dumbell front raise 3sets 8 reps
tricep pushdowns? 3sets 8 reps
skullcrushers 3sets 8reps

wednesday

warm up
seated rows (machine, not cable) 3sets 8 reps
seated rows (machine, but starting from above not sure what they are) 3sets 8 reps
hyperextensions 3sets 8 reps
bent over rows 3sets 8 reps
barbell bicep curl 3sets 8 reps
dumbell bicep curl 3sets 8 reps
pull ups 3sets 8 reps (usually fail at about 6 reps on the last 2 sets)

Friday

warm up
weighted sit ups 3sets 20 reps
crunches 3sets 20reps
leg press 3sets 8 reps
leg curls 3sets 8 reps
leg extensions 3sets 8 reps


i think thats everything, mostly to failure, a lot of the third sets are 6 or 7 reps

[NSF]

Looks like youre doing way too much tbh, doing less with more effort is better than doing more with less effort. I came across this a while ago http://www.projectswole.com/weight-training/werewolf-muscle-training-with-dumbbells/ or a barbell version: http://www.projectswole.com/weight-training/werewolf-muscle-training-with-dumbbells/ sounds gay, but i tried it a few months ago and after 3 run throughs i'd gained a bit of mass but i wasnt eating properly while doing it. Started it again this week while using the calorie formula's he's put in the article etc. and eating to them so hopefully i should have a decent gain after another 3 cycles.

[Willy]

Put about 12 cashew nuts in your pocket and eat them when you're in lessons B.M.T

nothing wrong with that unless they are salty, then they will leave a mess in your pocket

[Meyer Lansky]

will alternate between chicken and fish, just chicken would be too boring, guess i'll have to try some porridge/oats or something aswell, thanks for the advice

i heard nuts were a good source of good fats aswell? the reason I dont eat between 9:30 and 1 is because thats when i'm at sixth form between breakfast and lunch times and there mad strict about eating outside of the cafeteria, but I guess I could get away with snacking on some nuts or something

i go gym for 2 hours becuase thats just how long it takes to do what I aim to do, my routine is this

Monday

warm up
Push ups 3sets of 20
chest press , 3sets 8reps
dumbell press, 3 sets 8reps
assisted bench press? (smith machine) 3sets 8 reps
inlcine chest press? (cables, with them set at the bottom and me pulling upwards/diagonally) 3sets 8reps
shoulder press (machine) 3sets 8 reps
shrugs 3 sets 8reps
dumbell front raise 3sets 8 reps
tricep pushdowns? 3sets 8 reps
skullcrushers 3sets 8reps

wednesday

warm up
seated rows (machine, not cable) 3sets 8 reps
seated rows (machine, but starting from above not sure what they are) 3sets 8 reps
hyperextensions 3sets 8 reps
bent over rows 3sets 8 reps
barbell bicep curl 3sets 8 reps
dumbell bicep curl 3sets 8 reps
pull ups 3sets 8 reps (usually fail at about 6 reps on the last 2 sets)

Friday

warm up
weighted sit ups 3sets 20 reps
crunches 3sets 20reps
leg press 3sets 8 reps
leg curls 3sets 8 reps
leg extensions 3sets 8 reps


i think thats everything, mostly to failure, a lot of the third sets are 6 or 7 reps

Good time to have a protein shake?

Your sessions look un-structured and a bit messy.

Monday you do, Chest, Delts, Traps & tri's? Just keep it to chest delts & tris and do traps on back day. Do less sets on the chest press, whether its assisted, barbell, dumbbell or otherwise, essentially you're still doing the same exercise. Just do 3 sets decline, 3 sets incline, 3 sets flat and change the exercise with each angle. Something like this...

3 sets of decline chest press (smith machine)
3 sets of Incline dumbbell press
3 sets of flat bench dumbbell flye's
maybe finish off with one set of cable flye's too.

...also if you're doing 8 proper reps for 3 sets i doubt the weight is heavy enough. Start lighter then go heavier until you cant perform any more than 8 reps. Apply this to your other workouts and you will grow.

oh, and type Blood & Guts Dorian Yates into youtube, for when you get a bit stronger of course lol

[Aston]

I didn't put them in the order that I do them, it was just the order of when I remembered it, I can see the logic in moving traps to wednesday but my logic was to keep all of the shoulder excersizes together

I did the monday routine, yesterday because my days got mixed up cause I couldn't go for a few days, and left out the assisted bench press, I'll probably alternate the excersizes every month or something

[GrimmyGrimGrim]

no squats or deadlifts lol

seems like you're doing way too much of the same shit and not doing the major stuff you should be doing