39 and wanting to add bulk
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39 and wanting to add bulk - 4/3/2007 8:39:22 AM
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b_rasty
Posts: 44
Joined: 3/14/2007
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i am wanting to add bulk i currently am benching 275 clean and will max at 300 this month. my question is this. i am wanting to add size overall to my arms and chest. but everything i read says eat 4-6 times a day, i weigh 300, not obese or really fat, but i do have some belly, overall i am firmed up, but how can i eat this much, lose the belly and add the bulk to where i want it? if i eat that much will it work like everyone says it will. i currently eat about 4 times a day and eat clean, diet and do cardio 20 minutes a day for 5-7 days.
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bench 315
incline 225
suppliments: PRIMADROL/nanoX9/leukic/creakic/animal pak/protein 2 times a day/creatine/lots of agua
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RE: 39 and wanting to add bulk - 4/9/2007 9:22:54 PM
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Italianangel
Posts: 2859
Joined: 8/4/2005
From: Vancouver, BC, Canada
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Its the food choices and amounts of certain macros which you want to look at, not the meals per day.
Eat every 2-3 hours but choose clean lean foods, limit starches and fruits, and go heavy on proteins, good fats and clean carbs such as dark green and dark leafy greens, orange veggies and starches such as oats, brown rice, quinoa and keep them earlier in the day.
No fat dairy such as skim milk and dry cottage cheese, no fat yogurt.
Linda
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www.figureteam.com
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(in reply to BB2K)
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RE: 39 and wanting to add bulk - 4/19/2007 7:56:28 AM
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fr8ttrain
Posts: 11
Joined: 4/3/2007
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Hey b_rasty, How's it going? I too am 39 and I am sort of a big 'un, and I thought maybe I could give you a little input on your situation. You can take some of it, none of it, or all of it to heart, I just hope there is a little something you can glean out of my thoughts. I wrote a great reply last night and it was totally lost, so I hope I can re-create it and hit on some of the points I made before it evaporated into cyberspace??
Let me just preface this by saying, I have been working out now for 24 years, I was an athlete in college, I have worked in some prestigious athletic clubs garnering great advice from experts, and I was in the military. I have been able top transform my body into the shape it needs to be in every time. Whether "bulking" up for a NPA contest or "slimming" down to do a bi-athalon, or other sport specific training, I have been able to get my desired results.
Of course everyone is a little different, but I think solid principles will get you where you want. In 2002, I had a back injury that kept me from strenuous exercise for almost 6 months, I ballooned to 284, I am a little over 6'. When I got back to the gym, I had specific goals, and I achieved them. Some of your goals seemed to overlap with mine at that time. Hopefully I can give a little help.
First off, you say you are 300 lbs with just a bit of a belly and that's it. Good. I am just curious, how tall are you? At least over 6'1 I bet, to have a frame to hold 300 and not be obese, that would be my assumption. Also, have you identified your body type or metabolic rate?? Just variables that help when curtailing a meal plan and exercie regimen.
No matter, have you done any Body Fat Testing? 10-15%BF is considered fit for a male. At 39, even 20% is not devastating. So I am going to go with 20% in your case. This is general, but it will help me illustrate my thoughts.
Whenever you can, you should verify your Lean Muscle Mass. Hydrostatic testing is probably best, but those electro-magnetic scales are ok too. Calipers or even a measuring tape and a BMI chart will get you in the ballpark on your body fat total.
All you really need is the info so you can have a baseline for your fitness goals.
What I am going to say next may be counter-intuitive, but I think you should probably "Slim Down" to get "Real Big".
The Austrian Oak, Arnold Schwarzenegger used this approach and no one can argue with his results. He consistently kept his body weight down, and then in preparation for a contest would add mass. By the time he got to the stage in some instances hehad gained as much as 42 lbs of muscle from start to finish.
This is opposite of the way most people train. Many pack on the pounds, and get "fat", then strip down until they are contest-ready. For a professional body builder this may be ok, for regular guys, you just wind up walking around "FAT", and staying "FAT".
What I suggest is that you do three things to see yourself through this plateau, and get "REALLY BIG!".
Everyone has given great advice, but I will re-stress, DIET.
If you are 300 with 20%BF, then your LMM is 240. Over the next 30 days you should start a diet that consists of something about like this. 250g of protein, 250g carbs, and never over 40g fat!! This is roughly 2400 calories.
As many have told you, 4-6 meals is desired, but timing is as critical when eating, as how much, when talking muscle development. Pre-workout, post-workout recovery, training table. You can get dialed in as you go along. It's always a work in progress.
A food diary will really help. When you hold that up against the scale numbers eventually you can establish the rate in which your body burns calories. (metabolic rate)
Everyone is different, so tweaking is necessary, but a diet similar to this will allow you to take off fat, and I guarantee minimal if any muscle loss. Most likely growth!
Every meal doesn't have to be a pain. Get some replacements, or fire up the hand blender or shaker and chug some shakes. Especially a protein laden post-workout.
In 4 weeks, you should be right at 280 and holding on to the 240 muscle. You'd be right in the 14-15%BF range. Your muscle tone will be better and you will probably already look "Bigger". You have retained your muscle mass and lost fat, so you won't be "smaller".
I would also suggest stepping up the cardio. During this stage, 20 minutes won't cut it.
Maybe 20 minutes twice a day with some intensity intervals, but at least 45 minutes to an hour. Splitting does maximize your calorie burning, but sometimes two workouts just isn't feasible.
At the 30 day mark, or thereabouts, you will change your diet and training routine.
You will now be looking at 3-4 month window will you will be training for mass, but keeping the diet where you aren't adding fat. In 16 weeks, even with average progress, and our age consideration, you can add 12-15lbs of muscle, maybe more.
Your LMM would then be about, (adding 15lbs muscle) 255 and your Body Weight would be 295. That's like 13.5%BF. The measuring tape will have definitely let out on the bi's, tri's, pecs and quads. And sucked in on the abs and obliques.
So five months into it, you are 295 and pretty huge! Now you go for the kill.
Clean out the diet again, nasty strict, abuse the cardio machines and in four more weeks, you will drop 12-15lbs. You are now 282 with 255 BW. That's a BF count of 9.5%.
You are now a Monster! If you are over 6'2, you scare people! At the gym, everybody wants to know, "What do you do?"
There are obviously some more complexities to the steps involved, diet is always the main consideration. Particular exercises as well. If you care, I can share some of that later. I hope some of this helps. I can make it all less generalized in future confabs.
You may know all of this stuff. I'm not trying to do anything but help.
Good luck in your quest for gains, I know you can do it!!
Time for some complex carbs and then off to the iron pile! Peace my brotha!
(in reply to Italianangel)
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