Help with bulking

Hi all,

I am a 20 year old male interested in putting on some muscle mass.

My last body analysis looks like this;

Height - 188cm
Weight - 84.3kg
BMI - 23.9
Fat% - 12.1%
Fat Mass - 10.2kg
Lean Mass - 74.1kg
Total Body Water - 54.2kg

I want to get my lean mass to about 80kg + and keep the fat mass between 12-13%.

My diet looks like this;

Meal 1

2 scoops Optimum Nutrition 100% Whey

Meal 2

2 scoops Optimum Nutrition 100% Whey
Handful Cashew Nuts
1 Orange / 1 Banana

Meal 3

Chicken Breast
Rice (100g?) or Pasta

Meal 4

2 scoops Optimum Nutrition 100% Whey
Handful Cashew Nuts
1 Orange / 1 Banana

Postworkout

CNP Pro-Recover
1 Banana

Meal 5

Meat + Carbs

Meal 6

2 scoops Optimum Nutrition 100% Whey
Handful Cashew Nuts
1 Orange / 1 Banana

Two days of the week i basically eat what i want but then get back on my diet for the other days. My training is this;

Monday (1 mintue rest between supersets)

Legs

Squats with Leg ext 3 x 10,8,6
Lunges with Leg curls 3 x 10,8,6
Calf raises (standing) with seated 3 x 10,8,6

Shoulders

Military Press with Frontal Raises 3 x 10,8,6
Upright Row with Rear Deltiod Raises 3 x 10,8,6
Shrugs (behind back) with Lateral Raises 3 x 10,8,6

Wednesday

Chest

Flat Bench with Telle Flys 3 x 10,8,6
Incline Bench with Incline Flys 3 x 10,8,6
Pec Dec with Press Up 3 x 10,8,6 (press ups to failure)

Back

Lat Pulldown with Upper Back (machine) 3 x 10,8,6
Bent Over Row with Pull Ups 3 x 10,8,6
Cable Rows to Neck with Single Arm Row 3 x 10,8,6

Friday

Biceps

BB Curl with Hammer Curls 3 x 10,8,6
Curls on ball with incline curls 3 x 10,8,6
Wide curls with concentration curls 3 x 10,8,6

Tricep

Skullcrushers with close grip bench 3 x 10,8,6
Reverse grip pushdowns with dips 3 x 10,8,6
Rope pressdowns with diamond press ups 3 x 10,8,6

For cardio i teach a bodypump class and a spin class on a thursday plus another spin class on a friday.

I was told to add a weightgainer in to replace the whey and take the whey an hour after ive worked out? Is supersetting able to put mass on?

Any help would do,

thanks

Your diet is not a mass diet. You drink way too many protein shakes instead of eating real food....For example, here's what I've eaten today.....

Meal 1. 3 eggs+3 egg whites, 1 whole grain bagel w/peanut butter

Meal 2. Chicken, rice, veggies

Preworkout. On's 100% Whey protein, then Size On during workout.

Postworkout. Whey Protein, 2 slices white bread for quick carbs.

Meal 3. Turkey on whole grain bread w/ 2 slices fat free cheese, 1 bananna.

Meal 4. Chicken breast, brown rice, spinach

Meal 5. Lean beef, corn, spinach, yogurt.

See the difference? I have 5 meals(sometimes 6) consisting of food and 2 protein shakes daily. Each meal consists of a protein, a carb, and veggies. This is what I've learned from these forums. It works.

6'2
215 lbs
Supplements:
Storm
Shock Therapy
On's Gold Standard 100% Whey
Omega III Fish Oil
Vitamin C @ E
Zinc

Yeah, I'm new and I was thinking that you were drinking too many protein shakes instead of food.

my biggest problem is fitting in time to eat around work. I work 8 hours and travel for 2 and only get a 30min break.

I'll have eggs for breakfast with the porridge

Meal 2 can be a proper meal as well.
I would need to take a MRP at least once in the day as i wont be able to eat at the time but should mean i have 4-5 meals without shakes.

Protein shakes should NOT be used as a meal replacement for body builders.  Have your shakes with the meals...otherwise you are just wasting money. 
 
I had to laugh at the original post.    Cashew nuts and fruit? I feed that stuff to my dog as a snack. 

Hey,

Ive got rid of alot of the protein shakes and added more meat proteins but am finding it hard to consume the amount of food i need to. This is because i teach a few classes of spining and bodypump a week which is just burning the calories away.

I do spin on tues, thurs and friday and teach pump after spin on thurs plus the weight training i do monday, tues (maybe), weds, thurs (maybe) and friday.  Will taking a weight gainer work?  Ive got the ON Serious Mass but find the serving sizes so huge!!! Any help to bulk whilst doing the classes would help, even though i find it will only work if i stop the classes.

thanks

I think you're doing too much work. That's 18 sets for each session of work.

For example, your biceps definitely don't need that much work, which may lead you to overtrain yourself.

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

ok whoa whoa whoa, lets hold up for a second here. ok how long have you been lifting, is all your taking just proteins, is there anything else your taking that you didnt list, creatine ect? have you calculated your daily maintenance caloric requirements?

Age: 17
Height:5'11
Weight:178lbs
Max Bench:265lbs
13 1/2" unflexed
15 1/2" arms flexed

Goals:
180lbs
Max bench:300 lbs
17"arms

Hi everyone, Ive not been on the website for ages and again need a little assistance for bulking (without putting too much fat on).

Age = 21
Height - 188cm
Weight - 95kg
Fat% - 16.6%

I want to bulk but think my diet is letting me down.  I get bored sticking with the same food day in, day out.

Whats a typical diet for someone to bulk.

Also my training involves 5 x 5 regime.

I only do;

Squats (different varients)
Bent Press (flat / incline)
Chins (with weight)
Dips (with weight)
Military Press

I was thinking about doing an upper / lower body split 3-4 x a week.

Any ideas how to structure my workout around these exercises?

I dont want to train for more than 45mins.

thanks

James

Hey all,

Its been ages since i've been on this site and just wanted some advice on what I'm doing at the moment.

I've just taken my body fat test today and it shows;

Body Fat = 11.6%
Weight = 95.8kg
Fat Weight = 11.1kg
Lean Weight = 84.7kg
Lean % = 88.4%
Water % = 61.9%
Water = 59.3002 litres
BMI = 27.11

This test was done on a different piece of equipment (you stick these pads on your right foot and your right hand whereas the old one was just on some scales).

My Diet is as follows;

Meal 1

2 scoops of whey with (any of these);

• 60g of oats, 200ml milk, 6 ice cubes and 1 banana blended
• 4 weetabix with honey and skimmed milk
• 3 large pancakes from wholemeal flour.

Meal 2

3-4 x chicken drumsticks (without skin) and 100g of pasta

Meal 3 (after training)

2 Scoops of whey
1 Blueberry or apple muffin
1 banana
Handful of raisins

Meal 4

Can of baked beans on 2 slice of wholemeal bread (reduced salt and sugar beans)

OR

Chicken/Turkey Salad Sandwhich

Meal 5

Anything that is cooked by my partner or mum (normal meat/fish with potatoes and veg)

Meal 6

2 scoops protein before bed

My training is as follows

Monday and Thursday

Front Squats with Incline DB press 5x5
Leg Ext with Leg Curl (both seated) 4 x 10
Dips 5 x 5
DB flat flys with standing french press 4 x 10
Calf raises 5 x 15

Tuesday and Friday

Chin Ups (weighted) 5 x 5
Clean and Press 5 x 5
Lat Pulldown (wide to front) 4 x 10
Lateral Raises 4 x 10
BB Curl (standing against the wall) 4 x 10
DB Curl (seated) 4 x 10
Wrist Curls 5 x 15

The workouts take no longer then an hour and 10mins max.
I rest for around 1 minute.

On Tuesdays i teach and abs class as well as Spin (30mins) and Pump (1 hour) on Thursdays (I dont do any weight in pump). On Friday I teach Body Combat (1 hour).

Any advice would be great.

The only thing is I still have a lot of of fat and excess skin from being overweight so my body doesn't look like the body fat it shows.

thanks

James

Diet looks alot better but make sure you don't do supersets with related workouts, if you are do it with exercises that work completely different muscles..

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."