Trying to bulk

Littlemansyndro · 05-03-2009, 06:18 PM

I m tryin to bulk I m 27 years old 6'1" and 220lbs ive gained 10lbs so far in four months I was wondering if anyone had some insight and ideas on what could help me bulk up a little faster. I have a normal diet that I eat every day.

6am water mixed whey shake flax seed oil, papaya enzymes and cla
7am wheat beagal w/ cream cheese
10am 1000 cal iso mass weight gainer, papaya enzymes and cla
1pm 2 pp&j's on wheat both natural peanut butter and jelly
4pm granolla bar 100 cals
7pm water mixed whey and no furry (pre work out)
8:20 milk mixed whey/dehydrated milk mix w/ 2 tsp sugar and cla
9:45 big dinner normally chicken and mashed pots
11pm milk mixed dehydrated milk flax seed oil and papaya enzymes
and some times a spinach and broccoli salad in between a meal

My intake is 4910 cals 110 fat 535 carb and 364 protein on a daily average

I work out heavy 3 sets 4 workouts per day and 12 to 8 reps with 2 min rest time between sets
i dont do any cardo yet im waiting till my cutting phase
day1 chest
day2 bi's
day3 tri's
day4 off
day5 back
day6 shoulders delts
day7 off can t do leggs till i get my knee fixed
then i start all over

Any ideas would be a world of help

tatteredsaint · 05-03-2009, 06:25 PM

when I bulk I bring a high carb protien bar in the gym n eat it about half way through my workout n add a scoop of waxymaize to my post workout shake but 10lbs in a month is pretty good man

Moondogg · 05-03-2009, 06:48 PM

10lbs is a lot, if your gaining over 2lbs of muscle a month (while natural) your doing very well. I know your a big guy, but those cals are still very high. Keep an eye on the fat gain, if you start putting on too much, maybe drop 500cals a day and see how you gain on that.

Whatsaroid? · 05-03-2009, 06:53 PM

Looks like a great diet and workout routine...
What all supplements are you on?
I like to make a bcaa drink to sip during workout and bring a 30 gram protein bar to munch on as well.

Quote:

i dont do any cardo yet im waiting till my cutting phase

Is your knee also stopping you from cardio? I'm wondering as I like to do mild cardio to help my body burn and utilize those cals more efficiently even while bulking.

If I may ask what exactaly happened to your knee?

Littlemansyndro · 05-03-2009, 07:25 PM

Ive gain 10lbs in four months* srry if I typo'd. I take Iso mass for my weight gainer it has a ton of supp s in it alrdy and I use Body fortress whey it has creatine mon, taurine, L glutamine, Leucine, Isoleucine,and valine in it. And I use no fury for my prework out. I use enzymes to digest shakes better, and cla with shakes. flax seed oil every mournig and night to help poo.Oh and a centrum multi vit.

Littlemansyndro · 05-03-2009, 07:32 PM

Oh and my left leg is messed up bad I can t bring it past a 90 degree angle and it is swallon and it has a snap that sends a sharp pain through my knee every so often. Now due to favoring my right knee its starting to hurt. I m going to the doctor after my vacation just incase I need surgery. Bahamas will suck in a cast.

**Built** · 05-03-2009, 07:48 PM

That knee problem sounds BAD. What is it, ACL?

Re your diet - if you stop gaining, eat more.

Re your workout - can you do ANYTHING with your legs that doesn't hurt your knee? I'm thinking farmer walks and Romanian deads - neither of these involves bending your knee more than about 30 degrees.

Whatsaroid? · 05-03-2009, 07:50 PM

Quote:

Originally Posted by Littlemansyndro

Ive gain 10lbs in four months* srry if I typo'd. I take Iso mass for my weight gainer it has a ton of supp s in it alrdy and I use Body fortress whey it has creatine mon, taurine, L glutamine, Leucine, Isoleucine,and valine in it. And I use no fury for my prework out. I use enzymes to digest shakes better, and cla with shakes. flax seed oil every mournig and night to help poo.Oh and a centrum multi vit.

Looks like a great supplement regimen here, keep it up and what ever obtainable goals you have will come in no time.

Quote:

Originally Posted by Littlemansyndro

Oh and my left leg is messed up bad I can t bring it past a 90 degree angle and it is swallon and it has a snap that sends a sharp pain through my knee every so often. Now due to favoring my right knee its starting to hurt. I m going to the doctor after my vacation just incase I need surgery. Bahamas will suck in a cast.

I'm really sorry to hear that, and depending on your status being in a cast can get you great attention from woman so don't count that out.

Littlemansyndro · 05-04-2009, 08:15 PM

Looking at my legs I need to do something. they are still four months behind. I m gonna try doing some legs tomorrow and if you hear from me my knee hasn t ended me in the ER. Is there any other leg work outs with minimal knee stress that anyone can think of?

**CowPimp** · 05-04-2009, 11:43 PM

Trust me, you don't want to be putting on mass faster than that. Unless you are a total beginner, or coming back from a long layoff, it is highly likely that you are putting on some fat too. For people who have been training a while, it takes years to build an appreciable amount of muscle. I still say gaining a pound of muscle per month for someone who's been training a while is about as good as it gets without drugs.

But, as built said, if you stop gaining weight, then increase calories.

**Built** · 05-04-2009, 11:54 PM

Before you do ANYTHING, run this past your doctor or P-Funk, okay? This is for entertainment purposes only, I am not a doctor. I just play one on TV...

If this was for my workouts, I'd start with the farmer walks and RDLs. You can also try steep incline walking on a treadmill with weights loaded into a backpack, and of course standing calf work.

Maybe reverse hypers?

juggernaut · 05-05-2009, 03:45 AM

BTW-I'd take out those flax seeds and replace with another fat-fish oil, like 10g a day.

T_man · 05-05-2009, 04:02 AM

hmm wouldnt it be better to see your doctor first before your vacation??

it sounds really serious and more complications could errupt

Littlemansyndro · 05-05-2009, 09:01 AM

That is the right thing to do but im going to a ride and drive with Continental Tire co. this month and I don t think they let gimps drive there M5 lol and my vaction is also this month. So I m hoping that my knee holds up.
Why fish oil instead of flax seed?

T_man · 05-05-2009, 09:57 AM

"Flaxseed oil

Fish oil contains two omega-3 fatty acids known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Flaxseed oil, on the other hand, is rich in alpha-linolenic acid, which is the "parent" fatty acid to DHA and EPA. Although similar in structure, the benefits of alpha-linolenic acid, EPA, and DHA are not the same.

Your body converts alpha-linolenic acid rapidly into EPA, and more slowly into DHA. Roughly 11 grams of alpha-linolenic acid is needed to produce one gram of DHA and EPA. However, other foods in your diet can easily put the brakes on this conversion process.

A diet that's rich in trans-fatty fatty acids, for instance, will "interfere" with the conversion of alpha-linolenic acid into EPA and DHA. Trans-fatty acids are found in foods such as cookies, some types of margarine, chips, cakes, and popcorn. When you see hydrogenated oil on the ingredients label of a food, there are probably some trans-fatty acids in there somewhere.

Balance

It's also very important to make sure that your diet contains the right balance of omega-3 and omega-6 fatty acids. A healthy diet consists of roughly two to four times more omega-6 fatty acids than omega-3 fatty acids. In other words, for every four grams of omega-6 fatty acids, aim for at least one gram of omega-3 fatty acids.

Because traditional sources of fat (such as butter) have been replaced with vegetable oils (sunflower oil and corn oil, for example), the typical diet contains 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids. A diet that contains too many omega-6 fatty acids at the expense of omega-3 fatty acids also limits the conversion of alpha-linolenic acid into EPA and DHA.

This doesn't mean there are no benefits of flaxseed oil. Foods high in alpha-linolenic acid (such as walnuts and flaxseed oil) are a useful addition to the diet of anyone who wants a leaner, healthier body. They should, however, be consumed as part of a diet containing high-fat, cold-water fish (such as salmon) and/or fish oil supplements."

Copied and pasted that.

Btw you're taking alot of shakes. Wouldnt it be better if you swapped a meal or two consisting of shakes with some real food??

Littlemansyndro · 05-05-2009, 12:21 PM

The problem with that is that I can t sit down and eat a meal at work. I work 10-12 hours a day and there isn t any time for any more than a shake or a granolla bar.

leg_press · 05-11-2009, 04:48 AM

Quote:

Originally Posted by Littlemansyndro

The problem with that is that I can t sit down and eat a meal at work. I work 10-12 hours a day and there isn t any time for any more than a shake or a granolla bar.

You must have at least one break in your 10-12 hour shift if not more surely? you cannot legally work more than say 6 hours without a break? Can you?

Littlemansyndro · 05-11-2009, 03:22 PM

I do have a lunch but thats it so I eat my pp&j s then its jus there is no more time in my day for another real meal(non powder form)

juggernaut · 05-12-2009, 07:47 AM

Quote:

Originally Posted by Littlemansyndro

The problem with that is that I can t sit down and eat a meal at work. I work 10-12 hours a day and there isn t any time for any more than a shake or a granolla bar.

I'd do casein protein and a handful of almonds/peanuts/walnuts/pistachios. I truly doubt you wont feel full after this meal, especially since these two components leave satiated feeling in your stomach. Casein forms a gel and the fat from the nuts will make you feel full.

juggernaut · 05-12-2009, 07:49 AM

cant you pack stuff the night before? I do. I have an enormous cooler filled with 5 meals. This is extreme, but I work on average 10-13 hours a day.

Littlemansyndro · 05-12-2009, 08:34 AM

I dont rly have enough time to pack a few meals and get 7 hours of sleep too. I m thinking about making protien granolla bars and eat two of those during work

Littlemansyndro · 05-12-2009, 08:36 AM

anyone have a recipe ?

juggernaut · 05-12-2009, 11:17 AM

cottage cheese takes 2 minutes to place in a cup, eat and swallow. Nuts-30 seconds to throw a handful down and go.

**CowPimp** · 05-12-2009, 12:23 PM

Quote:

Originally Posted by Littlemansyndro

The problem with that is that I can t sit down and eat a meal at work. I work 10-12 hours a day and there isn t any time for any more than a shake or a granolla bar.

I used to work at the airport throwing bags, and my ramp was chronically understaffed. I used to eat food while I was throwing bags. I was about 180 at the time, and I had to eat a lot of food working out 6 days a week and working a very physical job. I had to figure out a way to eat nearly 4500 calories a day to MAINTAIN my weight, and I did it. You have to figure out a way, or don't expect to make progress.

juggernaut · 05-12-2009, 12:40 PM

Quote:

Originally Posted by Littlemansyndro

anyone have a recipe ?

I'm nto trying to put you down, but it sounds an awful lot like laziness.

juggernaut · 05-12-2009, 12:41 PM

Quote:

Originally Posted by CowPimp

I used to work at the airport throwing bags, and my ramp was chronically understaffed. I used to eat food while I was throwing bags. I was about 180 at the time, and I had to eat a lot of food working out 6 days a week and working a very physical job. I had to figure out a way to eat nearly 4500 calories a day to MAINTAIN my weight, and I did it. You have to figure out a way, or don't expect to make progress.

CP, you dont count-your bionic.

**Built** · 05-12-2009, 06:40 PM

Quote:

Originally Posted by Littlemansyndro

I dont rly have enough time to pack a few meals and get 7 hours of sleep too. I m thinking about making protien granolla bars and eat two of those during work

Try this

juggernaut · 05-13-2009, 09:18 AM

thats fucked up Built....Cool...but fucked up.

Quote:

Originally Posted by Built

Try this

T_man · 05-13-2009, 10:53 AM

Quote:

Originally Posted by CowPimp

I used to work at the airport throwing bags, and my ramp was chronically understaffed. I used to eat food while I was throwing bags. I was about 180 at the time, and I had to eat a lot of food working out 6 days a week and working a very physical job. I had to figure out a way to eat nearly 4500 calories a day to MAINTAIN my weight, and I did it. You have to figure out a way, or don't expect to make progress.

wow cowpimp how much do you/did you weigh??

No offense you dont look big enough for 4500 calorie maintenance, were u bigger before or are you really tall or something??

Moondogg · 05-13-2009, 10:59 AM

Quote:

Originally Posted by T_man

wow cowpimp how much do you/did you weigh??

No offense you dont look big enough for 4500 calorie maintenance, were u bigger before or are you really tall or something??

The manual labour job and training 6 days a week might have had something to do with it......

05-03-2009, 06:18 PM	#1
Littlemansyndro Registered User Join Date: May 2009 Location: Orlando Fl Posts: 12	Trying to bulk I m tryin to bulk I m 27 years old 6'1" and 220lbs ive gained 10lbs so far in four months I was wondering if anyone had some insight and ideas on what could help me bulk up a little faster. I have a normal diet that I eat every day. 6am water mixed whey shake flax seed oil, papaya enzymes and cla 7am wheat beagal w/ cream cheese 10am 1000 cal iso mass weight gainer, papaya enzymes and cla 1pm 2 pp&j's on wheat both natural peanut butter and jelly 4pm granolla bar 100 cals 7pm water mixed whey and no furry (pre work out) 8:20 milk mixed whey/dehydrated milk mix w/ 2 tsp sugar and cla 9:45 big dinner normally chicken and mashed pots 11pm milk mixed dehydrated milk flax seed oil and papaya enzymes and some times a spinach and broccoli salad in between a meal My intake is 4910 cals 110 fat 535 carb and 364 protein on a daily average I work out heavy 3 sets 4 workouts per day and 12 to 8 reps with 2 min rest time between sets i dont do any cardo yet im waiting till my cutting phase day1 chest day2 bi's day3 tri's day4 off day5 back day6 shoulders delts day7 off can t do leggs till i get my knee fixed then i start all over Any ideas would be a world of help

05-03-2009, 07:48 PM	#7
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	That knee problem sounds BAD. What is it, ACL? Re your diet - if you stop gaining, eat more. Re your workout - can you do ANYTHING with your legs that doesn't hurt your knee? I'm thinking farmer walks and Romanian deads - neither of these involves bending your knee more than about 30 degrees. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

05-04-2009, 11:43 PM	#10
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	Trust me, you don't want to be putting on mass faster than that. Unless you are a total beginner, or coming back from a long layoff, it is highly likely that you are putting on some fat too. For people who have been training a while, it takes years to build an appreciable amount of muscle. I still say gaining a pound of muscle per month for someone who's been training a while is about as good as it gets without drugs. But, as built said, if you stop gaining weight, then increase calories. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

05-04-2009, 11:54 PM	#11
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,120	Before you do ANYTHING, run this past your doctor or P-Funk, okay? This is for entertainment purposes only, I am not a doctor. I just play one on TV... If this was for my workouts, I'd start with the farmer walks and RDLs. You can also try steep incline walking on a treadmill with weights loaded into a backpack, and of course standing calf work. Maybe reverse hypers? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

05-05-2009, 04:02 AM	#13
T_man Registered User Join Date: Mar 2009 Location: Leeds, England Posts: 1,249 Photos: 1	hmm wouldnt it be better to see your doctor first before your vacation?? it sounds really serious and more complications could errupt Cheat on your girlfriend, not on your meal.

05-03-2009, 06:25 PM	#2
tatteredsaint Registered User Join Date: Apr 2009 Location: west virginia Posts: 90 Photos: 1	when I bulk I bring a high carb protien bar in the gym n eat it about half way through my workout n add a scoop of waxymaize to my post workout shake but 10lbs in a month is pretty good man

05-03-2009, 06:48 PM	#3
Moondogg Registered User Join Date: Apr 2008 Location: N.Ireland Posts: 802	10lbs is a lot, if your gaining over 2lbs of muscle a month (while natural) your doing very well. I know your a big guy, but those cals are still very high. Keep an eye on the fat gain, if you start putting on too much, maybe drop 500cals a day and see how you gain on that.

05-03-2009, 07:25 PM	#5
Littlemansyndro Registered User Join Date: May 2009 Location: Orlando Fl Posts: 12	Ive gain 10lbs in four months* srry if I typo'd. I take Iso mass for my weight gainer it has a ton of supp s in it alrdy and I use Body fortress whey it has creatine mon, taurine, L glutamine, Leucine, Isoleucine,and valine in it. And I use no fury for my prework out. I use enzymes to digest shakes better, and cla with shakes. flax seed oil every mournig and night to help poo.Oh and a centrum multi vit.

05-03-2009, 07:32 PM	#6
Littlemansyndro Registered User Join Date: May 2009 Location: Orlando Fl Posts: 12	Oh and my left leg is messed up bad I can t bring it past a 90 degree angle and it is swallon and it has a snap that sends a sharp pain through my knee every so often. Now due to favoring my right knee its starting to hurt. I m going to the doctor after my vacation just incase I need surgery. Bahamas will suck in a cast.

05-04-2009, 08:15 PM	#9
Littlemansyndro Registered User Join Date: May 2009 Location: Orlando Fl Posts: 12	Looking at my legs I need to do something. they are still four months behind. I m gonna try doing some legs tomorrow and if you hear from me my knee hasn t ended me in the ER. Is there any other leg work outs with minimal knee stress that anyone can think of?

05-05-2009, 03:45 AM	#12
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	BTW-I'd take out those flax seeds and replace with another fat-fish oil, like 10g a day.

05-05-2009, 09:01 AM	#14
Littlemansyndro Registered User Join Date: May 2009 Location: Orlando Fl Posts: 12	That is the right thing to do but im going to a ride and drive with Continental Tire co. this month and I don t think they let gimps drive there M5 lol and my vaction is also this month. So I m hoping that my knee holds up. Why fish oil instead of flax seed?

05-05-2009, 09:57 AM	#15
T_man Registered User Join Date: Mar 2009 Location: Leeds, England Posts: 1,249 Photos: 1	"Flaxseed oil Fish oil contains two omega-3 fatty acids known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Flaxseed oil, on the other hand, is rich in alpha-linolenic acid, which is the "parent" fatty acid to DHA and EPA. Although similar in structure, the benefits of alpha-linolenic acid, EPA, and DHA are not the same. Your body converts alpha-linolenic acid rapidly into EPA, and more slowly into DHA. Roughly 11 grams of alpha-linolenic acid is needed to produce one gram of DHA and EPA. However, other foods in your diet can easily put the brakes on this conversion process. A diet that's rich in trans-fatty fatty acids, for instance, will "interfere" with the conversion of alpha-linolenic acid into EPA and DHA. Trans-fatty acids are found in foods such as cookies, some types of margarine, chips, cakes, and popcorn. When you see hydrogenated oil on the ingredients label of a food, there are probably some trans-fatty acids in there somewhere. Balance It's also very important to make sure that your diet contains the right balance of omega-3 and omega-6 fatty acids. A healthy diet consists of roughly two to four times more omega-6 fatty acids than omega-3 fatty acids. In other words, for every four grams of omega-6 fatty acids, aim for at least one gram of omega-3 fatty acids. Because traditional sources of fat (such as butter) have been replaced with vegetable oils (sunflower oil and corn oil, for example), the typical diet contains 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids. A diet that contains too many omega-6 fatty acids at the expense of omega-3 fatty acids also limits the conversion of alpha-linolenic acid into EPA and DHA. This doesn't mean there are no benefits of flaxseed oil. Foods high in alpha-linolenic acid (such as walnuts and flaxseed oil) are a useful addition to the diet of anyone who wants a leaner, healthier body. They should, however, be consumed as part of a diet containing high-fat, cold-water fish (such as salmon) and/or fish oil supplements." Copied and pasted that. Btw you're taking alot of shakes. Wouldnt it be better if you swapped a meal or two consisting of shakes with some real food?? Cheat on your girlfriend, not on your meal.

05-05-2009, 12:21 PM	#16
Littlemansyndro Registered User Join Date: May 2009 Location: Orlando Fl Posts: 12	The problem with that is that I can t sit down and eat a meal at work. I work 10-12 hours a day and there isn t any time for any more than a shake or a granolla bar.

05-11-2009, 03:22 PM	#18
Littlemansyndro Registered User Join Date: May 2009 Location: Orlando Fl Posts: 12	I do have a lunch but thats it so I eat my pp&j s then its jus there is no more time in my day for another real meal(non powder form)

05-12-2009, 07:49 AM	#20
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	cant you pack stuff the night before? I do. I have an enormous cooler filled with 5 meals. This is extreme, but I work on average 10-13 hours a day.

05-12-2009, 08:34 AM	#21
Littlemansyndro Registered User Join Date: May 2009 Location: Orlando Fl Posts: 12	I dont rly have enough time to pack a few meals and get 7 hours of sleep too. I m thinking about making protien granolla bars and eat two of those during work

05-12-2009, 08:36 AM	#22
Littlemansyndro Registered User Join Date: May 2009 Location: Orlando Fl Posts: 12	anyone have a recipe ?

05-12-2009, 11:17 AM	#23
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	cottage cheese takes 2 minutes to place in a cup, eat and swallow. Nuts-30 seconds to throw a handful down and go.

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