need a good training program to bulk me up

Bizeier019 · 03-23-2001, 08:32 AM

i've talked to prince about it through AIM a lil bit......but i mostly just do upper body, and i'm not really gaining anything, and my diet is shit......so any info is GREATLY appreciated.....thanks in advance guys!

you rock!

**Prince** · 03-23-2001, 01:15 PM

aren't we lucky to have Pianomahnn...he has wonderful advice!

------------------
train hard!

Pianomahnn · 03-23-2001, 10:12 PM

Change your diet from shit to something better.

Or eat 4000 more calories a day. You will get fat, which is gaining. Is it not?

------------------
Pianomahnn.com

Life is fun!!

Pump_Daddy · 03-23-2001, 10:34 PM

take a look at this site. the program is called the 10 week size surge. very good program. i gained 20 lbs in 2 months. http://www.surviveall.net/ten_week_s...ge_booklet.htm

------------------
Got Muscle?
Train hard, play fast, go strong.

Bizeier019 · 03-24-2001, 03:20 PM

Quote:

Originally posted by Pump_Daddy:
take a look at this site. the program is called the 10 week size surge. very good program. i gained 20 lbs in 2 months. http://www.surviveall.net/ten_week_s...ge_booklet.htm

thanks man, i will check it out!!

------------------
When I read about the evils of drinking, I gave up reading.
The PartyLounge

Come and check it out everyone!!

**Prince** · 03-25-2001, 07:51 PM

You want to start out with a basic, simple approach. Use compound exercises, such as bench press, rows & squats. Those exercises should be the foundation of your work outs.

Use weight that allows you to perform reps in the 6-8 range.

Start out with something easy, such as:

Monday
Legs

Tuesday
Off

Wednesday
Chest & tri's

Thursday
Off

Friday
Back & bi's

Saturday & Sunday
Off

This is only example, there are other ways to go about it. Just make sure you don't let your inspiration get in the way of long term dedication. In other words, don't overtrain and burn yourself out.

Aside of training, remember that your diet is around 80% of the equation and your work-outs result in about 20%.

That means what you're eating or not eating is going to make the biggest difference in your physique!

Calculate your BMR to find out how many calories you need to consume. (multiply 16 times you current body weight for a good estimate). Then make upa diet that supplies you with at least 1 gram of protein per pound of body weight.

So, if you weigh 160lbs, you should consume 160 grams of protein per day. And you need approximately 2600 calories per day to maintain your current bodyweight. Try and eat 5-6 smaller meals per day, rather than 3 large ones. Remember, you can use protein shakes or bars as a meal! Try and consume around 80 oz, or more, water per day.

If you drink a lot of alcohol and/or smoke, STOP!
I hope this helps! If you have more specific questions, feel free to post them.

------------------
train hard!

**I Are Baboon** · 03-26-2001, 08:41 AM

Originally posted by Pianomahnn:
Change your diet from shit to something better.

LOL! Thanks for the laugh, Pianomahnn!

[This message has been edited by I Are Baboon (edited 03-26-2001).]

ZONE · 03-27-2001, 07:03 AM

Quote:

Originally posted by Pianomahnn:
Change your diet from shit to something better.

Some of the best advise I've ever heard

------------------
Thoughts are more powerful then Matter

Bizeier019 · 03-27-2001, 07:30 AM

can smoking really make that much of a difference, i have been smokin on and off for the past 2 years now, and i've tried to quit a million times during that time with no luck.........

------------------
When I read about the evils of drinking, I gave up reading.
The PartyLounge

Come and check it out everyone!!

**Prince** · 03-27-2001, 02:41 PM

Quote:

Originally posted by Bizeier019:
can smoking really make that much of a difference, i have been smokin on and off for the past 2 years now, and i've tried to quit a million times during that time with no luck.........

YES it does!!! It is probably one of the worst habits you could have, especially for your health.

You don't need luck to quit smoking, you need discipline!

Can't you find something better to do with your money? Do you really want to pollute your body?

Start directing your energies to that "shit" diet, spend your money on good food, go work-out rather than smoke...it's not that hard! I quit chewing tobacco many years ago.

------------------
train hard!

Mule · 03-27-2001, 03:31 PM

When I first starting lifting and wanted to gain weight I ate everything. I especially liked the gravy that came with the chicken strip basket at Dairy Queen. I would ask for an extra and just drink it. I also used Phosphagain by EAS, good stuff. I probably would not recommend the drinking gravy thing but it does work. Just get calories and more calories.

**Prince** · 03-27-2001, 03:37 PM

Calories are important in gaining weight, but too much fat (gravy) is not the "right" kind of calories. You want your diet to be balanced with high quality protein, carbs and quality fats. Depending on your body type and metabolim, a sufficient amount of calories. But too many calories, especially from saturated fats, is just going to get you fat!

------------------
train hard!

Mule · 03-27-2001, 03:41 PM

I know that, but I was just telling the truth. Thats the way I did it, that does not say everyone did what I say or that would be the perfect world. So get off my back, Jack.

LOL

03-23-2001, 08:32 AM	#1
Bizeier019 Registered User Join Date: Jan 2001 Location: Oshkosh WI Posts: 19	need a good training program to bulk me up BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com i've talked to prince about it through AIM a lil bit......but i mostly just do upper body, and i'm not really gaining anything, and my diet is shit......so any info is GREATLY appreciated.....thanks in advance guys! you rock!

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03-23-2001, 01:15 PM	#2
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,200 Blog Entries: 25 Photos: 313	aren't we lucky to have Pianomahnn...he has wonderful advice! ------------------ train hard!

03-23-2001, 10:12 PM	#3
Pianomahnn I bike to work. Join Date: Jan 2001 Location: Chicago, IL Posts: 1,224 Photos: 6	Change your diet from shit to something better. Or eat 4000 more calories a day. You will get fat, which is gaining. Is it not? ------------------ Pianomahnn.com Life is fun!!

03-23-2001, 10:34 PM	#4
Pump_Daddy Hella Member Join Date: Dec 2000 Location: Baltimore, MD, USA Posts: 69	take a look at this site. the program is called the 10 week size surge. very good program. i gained 20 lbs in 2 months. http://www.surviveall.net/ten_week_s...ge_booklet.htm ------------------ Got Muscle? Train hard, play fast, go strong.

03-25-2001, 07:51 PM	#6
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,200 Blog Entries: 25 Photos: 313	You want to start out with a basic, simple approach. Use compound exercises, such as bench press, rows & squats. Those exercises should be the foundation of your work outs. Use weight that allows you to perform reps in the 6-8 range. Start out with something easy, such as: Monday Legs Tuesday Off Wednesday Chest & tri's Thursday Off Friday Back & bi's Saturday & Sunday Off This is only example, there are other ways to go about it. Just make sure you don't let your inspiration get in the way of long term dedication. In other words, don't overtrain and burn yourself out. Aside of training, remember that your diet is around 80% of the equation and your work-outs result in about 20%. That means what you're eating or not eating is going to make the biggest difference in your physique! Calculate your BMR to find out how many calories you need to consume. (multiply 16 times you current body weight for a good estimate). Then make upa diet that supplies you with at least 1 gram of protein per pound of body weight. So, if you weigh 160lbs, you should consume 160 grams of protein per day. And you need approximately 2600 calories per day to maintain your current bodyweight. Try and eat 5-6 smaller meals per day, rather than 3 large ones. Remember, you can use protein shakes or bars as a meal! Try and consume around 80 oz, or more, water per day. If you drink a lot of alcohol and/or smoke, STOP! I hope this helps! If you have more specific questions, feel free to post them. ------------------ train hard!

03-26-2001, 08:41 AM	#7
I Are Baboon pedal pedal pedal Moderator Join Date: Mar 2001 Location: Beerville Posts: 10,701 Photos: 10	Originally posted by Pianomahnn: Change your diet from shit to something better. LOL! Thanks for the laugh, Pianomahnn! [This message has been edited by I Are Baboon (edited 03-26-2001).]

03-27-2001, 07:30 AM	#9
Bizeier019 Registered User Join Date: Jan 2001 Location: Oshkosh WI Posts: 19	can smoking really make that much of a difference, i have been smokin on and off for the past 2 years now, and i've tried to quit a million times during that time with no luck......... ------------------ When I read about the evils of drinking, I gave up reading. The PartyLounge Come and check it out everyone!!

03-27-2001, 03:31 PM	#11
Mule Great American Nightmare Join Date: Jan 2001 Location: Wheeling Posts: 888	When I first starting lifting and wanted to gain weight I ate everything. I especially liked the gravy that came with the chicken strip basket at Dairy Queen. I would ask for an extra and just drink it. I also used Phosphagain by EAS, good stuff. I probably would not recommend the drinking gravy thing but it does work. Just get calories and more calories.

03-27-2001, 03:37 PM	#12
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,200 Blog Entries: 25 Photos: 313	Calories are important in gaining weight, but too much fat (gravy) is not the "right" kind of calories. You want your diet to be balanced with high quality protein, carbs and quality fats. Depending on your body type and metabolim, a sufficient amount of calories. But too many calories, especially from saturated fats, is just going to get you fat! ------------------ train hard!

03-27-2001, 03:41 PM	#13
Mule Great American Nightmare Join Date: Jan 2001 Location: Wheeling Posts: 888	I know that, but I was just telling the truth. Thats the way I did it, that does not say everyone did what I say or that would be the perfect world. So get off my back, Jack. LOL