Want to get big!

**goose102** · 10-02-2006, 09:19 PM

Hello, I am new to this forum.
My stats are as follows:
Age: 16 Years old
Height: 6'2
Weight: Around 195 Lbs
Body Fat%: 15%

Alright, I used to be fat with a lot of muscle mass. I was 6'1 at 220. Now i am 6'2 at 195. I lost a little muscle cutting weight. I got pretty skinny with a good amount of muscle. I want to add muscle but not fat. I have a goal of being around 220 by Spring Break, but with around 10% boy fat. I "AM" going to achieve this goal, but will need a little help from you guys! i want to stay lean while gaining muscle.

I want to gain lean muscle mass. I eat 6 meals daily. Around 170 grams of protein a day. Lots of good carbs as well. I try to eat Whole foods. Basically anything grown from the ground or from an animal. No processed crap! I love my water. I drink over a gallon every day with ease. Should i up it? I also drink a lot of Diet Mountain Dew. Should i cut this completely from my diet?

Currently i am working out every major muscle of my body. I'm on a 3day split. Mon, Tues, and Thursday.

I am really bad with numbers for my calories. Where should i put them at to have a good bulk?

Should i add cardio to maintain Bodyfat %?

Thanks guys.

**TJ Cline** · 10-02-2006, 09:23 PM

Post your exact workouts in detail

**goose102** · 10-02-2006, 09:33 PM

Monday

Chest/Tri’s/Delts

Bench Press: 5 sets x 5 reps
Incline Bench Press: 5 sets x 5 reps
Flyes: 3 sets x 8-10 reps
Shoulder Press: 5 sets x 5 reps each supersetted with Pushups
Close Grip Bench: 5 sets x 5 reps
Pressdown: 3 sets x 8-10 reps

Tuesday

Legs

Squat: 5 sets x 5 reps
Stiff Legged Deadlift: 5 sets x 5 reps
Lunges: 3 sets x 10-12 reps
Leg Curl: 3 sets x 8-10 reps each

Thursday

Back/Bi’s/Traps

Deadlift: 5 sets x 5 reps
Bent Over Row: 5 sets x 5 reps
Shrug: 3 sets x 8-10 reps
Seated Row: 3 sets of 8-10 reps
Barbell Curl (I use the EZ Curl bar; easier on my wrists): 5 sets x 5 reps
Incline Dumbbell Curl: 3 sets x 8-10 reps

**TJ Cline** · 10-02-2006, 09:41 PM

Originally Posted by goose102

Monday

Chest/Tri’s/Delts

Bench Press: 5 sets x 5 reps 4x5
Incline Dumbell Bench Press: 5 sets x 5 reps 4x8
Flyes: 3 sets x 8-10 reps 2x10....hell I wouldn't even do them
Shoulder Press: 5 sets x 5 reps each supersetted with Pushups ( drop the pushups...do 6-8 reps on military)
Close Grip Bench: 5 sets x 5 reps 4x6
Pressdown: 3 sets x 8-10 reps drop this

Tuesday

Legs

Squat: 5 sets x 5 reps
Stiff Legged Deadlift: 5 sets x 5 reps 4x10
Lunges: 3 sets x 10-12 reps
Leg Curl: 3 sets x 8-10 reps each drop this

Thursday...Friday would be better

Back/Bi’s/Traps

Deadlift: 5 sets x 5 reps
Bent Over Row: 5 sets x 5 reps 6-8 reps
Shrug: 3 sets x 8-10 reps...no need for these..shrug during dead lifts
Seated Row: 3 sets of 8-10 reps drop this and do latt pulls 3x10
Barbell Curl (I use the EZ Curl bar; easier on my wrists): 5 sets x 5 reps
Incline Dumbbell Curl: 3 sets x 8-10 reps...8 sets of biscep isolation??? are you kidding??? 4-5 sets is more than enough ( 4x8-10...no need for low reps on isolation work)

**goose102** · 10-02-2006, 11:35 PM

cool thanks. Can i add in some cardio to maintain my body fat?

**kenwood** · 10-02-2006, 11:43 PM

Originally Posted by goose102

cool thanks. Can i add in some cardio to maintain my body fat?

clean bulk and dont worry about it....go to the D&N forum and get ur diet together.

**TJ Cline** · 10-02-2006, 11:54 PM

Originally Posted by goose102

cool thanks. Can i add in some cardio to maintain my body fat?

Sure I would do short intence cardio workouts 2x a week on 2 of your off days. Jump rope for 15 min and you will burn as many cal as running for 30+ min. Or run sprints...100m, 200m, 400m what ever you like...just keep the workout under 20 min ( 10-15 min is all I would do 2x a week) .

**assassin** · 10-03-2006, 05:13 AM

www.fitday.com << to calculate your cals

http://www.t-nation.com/readTopic.do...68956&pageNo=0 read this important article before you start bulking...

**assassin** · 10-03-2006, 05:14 AM

also read some of the stickies at the diet/training forum ..they would help you..

**JimSnow** · 10-03-2006, 07:54 AM

Wow! I never thought of "shrugging" while doing deadlifts... but that would be the perfect time to do it!

The main thing I see in my mind (be it newbie) when I read some of these workouts is the excessive number of sets and the tendancy to isolate. 20+ some sets in the bodybuilding range. I could never keep that up!

**goose102** · 10-03-2006, 02:35 PM

thanks guys. Doing cardio while bulking would only lead to maintaing bodyfat% right? Not losing any?

**StanUk** · 10-03-2006, 02:39 PM

Originally Posted by goose102

thanks guys. Doing cardio while bulking would only lead to maintaing bodyfat% right? Not losing any?

Sure, but then if you were to eat less the amount of calories your burnt during your cardio it would have the same effect. If your calories intake was less than your calories expenditure then you would have a calorie deficit and therefore would be below your maintenance calories and would gradually loose weight/bodyfat, depending how large that deficit was.

hope this makes sense

**goose102** · 10-07-2006, 12:04 PM

cool it does!

**CowPimp** · 10-07-2006, 01:49 PM

Sorry to break it to you, but you are probably not going to gain 30-35 pounds of muscle while losing 5-10 pounds of fat come spring break. That would be completely insane, even as a 16 year old.

Nonetheless, your head is in the right place. Post your diet in the diet & nutrition section. Counting calories will be essential to gaining muscle mass while minimizing fat gains.

**Double D** · 10-07-2006, 01:52 PM

Originally Posted by CowPimp

Sorry to break it to you, but you are probably not going to gain 30-35 pounds of muscle while losing 5-10 pounds of fat come spring break. That would be completely insane, even as a 16 year old.

I was just getting ready to say the same exact thing. Oh getting to 220 wouldnt be hard, but all muscle while losing bf at the same time isnt going to happen. However do work hard and you can still make great improvements in your body from now to then.

**goose102** · 10-07-2006, 10:55 PM

awesome thanks guys!

**Budz08** · 10-11-2006, 10:46 AM

what would you suggest if keeping weight down wasn't a problem? Just eat as much as possible?

**CowPimp** · 10-11-2006, 11:19 AM

Originally Posted by Budz08

what would you suggest if keeping weight down wasn't a problem? Just eat as much as possible?

I always suggest counting calories, because you will reach a point where you are putting on excess fat whether you think you have a magical metabolism or not.

**goose102** · 10-15-2006, 05:34 PM

ok cool.

**Valias** · 10-15-2006, 09:15 PM

I want to get big too.

**goose102** · 10-16-2006, 03:18 PM

awesome

**TJ Cline** · 10-16-2006, 03:41 PM

Originally Posted by CowPimp

Sorry to break it to you, but you are probably not going to gain 30-35 pounds of muscle while losing 5-10 pounds of fat come spring break. That would be completely insane, even as a 16 year old.

Nonetheless, your head is in the right place. Post your diet in the diet & nutrition section. Counting calories will be essential to gaining muscle mass while minimizing fat gains.

He has what...about 6 months??? That would be about 1.3 lbs a week gained in pure muscle and also losing .3 lb a week in fat. Even with drugs that would be impressive, My guess is you might gain 5-10 lbs of LBM and drop 5-10 with a clean diet in the next 6 months, the fat loss is easy you can drop that in one month....so that gives you 5 months to gain muscle.

**PWGriffin** · 10-16-2006, 03:50 PM

Originally Posted by ForemanRules

He has what...about 6 months??? That would be about 1.3 lbs a week gained in pure muscle and also losing .3 lb a week in fat. Even with drugs that would be impressive, My guess is you might gain 5-10 lbs of LBM and drop 5-10 with a clean diet in the next 6 months, the fat loss is easy you can drop that in one month....so that gives you 5 months to gain muscle.

hell, with drugs I would go as far to say it's far from impressive, it would be RIDICULOUS. lol. And if he dropped the fat now and then started putting on muscle, he'd have to be super careful not to put on any of the fat he lost!

This isn't meant to be discouraging goose, but eat good and keep making progress, if you do that, you will be satisfied with the great gains you are going to make if you are consistent.

**goose102** · 10-16-2006, 04:16 PM

i agree that is a little too much. Mabey i should put on 10 lbs of muscle and then cut to around 10%

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