39 yrs old and 212lbs

[GoBongGo]

Hello all...

I use to lift weights and reached my goals about 5 years ago. I had the upper body mass that I longed to work for, with the help of creatin of course. I stopped and now after 3 kids and gaining 20lbs I want to gain upper body mass structure once again.

Bouncer type body would just be fine just as long as I look good in a t-shirt again. All of me is just blob and man boobs.

In my neighborhood we have a tiny gym where nobody goes and I plan to work out once again. There's just 1 bench press with respectable plates and a few dumbbells laying around. Plus 1 treadmill. I can work with those in the meantime.

Now can somebody help me with a routine for bulk?

About my schedule, I can only go to the gym on Saturdays and Sundays. I plan to do chest on Saturdays and arms and shoulders on Sundays with emphasis on repetitions.

Is it doable? Please let me know.

Thanks

 

[Gazhole]

If you're only working out two days a week ditch most of the isolation stuff. I would do an upper/lower split something like the below to get the most out of your time. What you want is big exercises to stimulate the most growth possible. And yes - that means training your legs :


Saturday - Lower Body:
Some type of Squat.
Some type of Deadlift.
Lunges or Step Ups.
One Hamstring or Calves exercise.

Sunday - Upper Body:
Bench Press.
Hang Clean + Push Press
DB or BB Rows.
ONE exercise for arms if you have time.


3-5 Sets on each exercise, start off pretty light and focus on reps like you said since you've been out of training for a while so you can get used to pumping iron again. For the first program maybe do something like this:


Week 1+2 = 3x10
Week 3+4 = 4x10
Week 5+6 = 5x10

Drop back to the start, and increase the weight. Build back up to 5x10 again. Makes the overall program 12 weeks long.

After that, you should be back in the swing of things and can think about training heavy again. Id suggest finding a gym with more equipment in it, but honestly you can do pretty much anything with BB and some DBs. The only thing missing from that setup is a power rack.

This is a simple program, but 'simple' works. If you work hard on these massive exercises stuff is gonna happen. The main problem with your setup is theres no leg training (essential if you want good results fast), and no back training (essential if you want to stay injury free, get the most out of your training, and not look like a hunched over cave-man).

 

[CaptainNapalm]

Good news is that if you want to bulk you really don't need anything fancy and what you have in your gym should suffice. Gaz gave you good advice, he knows what he's talking about. Good luck.

 

[PushAndPull]

Sounds like you're already pretty bulked, so I wouldn't start a bulking cycle. For now I would eat a maintenance diet, and focus on getting back into shape. I also wouldn't neglect my lower body. Push-ups (with various angles), squats, lunges, etc... using your bodyweight is a great way start. Once you've made some progress in those exercises, move to the weights. Even then I would take it easy, there's really no rush right? Personally, I would take the program Gaz's outlined for lower body, and do the calf exercise and select one of the three remaining exercises. For the upper body one I would select two. If it feels too easy select an additional exercise next time. I would also use the treadmill to warm up on (5-10 min) before I started lifting.

 

[CowPimp]

Good advice thus far. I will say too, that despite what you say, you should try and make time for more days of exercise if possible if you want to maximize results. Usually what it means when someone says they "can't" do it is that they are unwilling to make the necessary sacrifices.

I used to work a full time job, a part time job, goto school full time, and do over 3 hours of commuting each day while still exercising 5-6 days per week. So, it is quite possible, but certainly tough. I don't necessarily suggest something that dramatic, but I would do your best to make it happen.

 

[alterntego]

lots of good advice here. gaz pretty well nailed it on the training . as far as diet goes make sure to be eating at least 6 times a day of high quality food . throw in an ECA , lots of water and maybe some hcg ? great fat burner.

 

[Built]

Gaz gave you excellent advise. alterntego's suggestion of six meals however, is not necessarily the right approach.

For diet, have a peek at the link in my sig on "getting started" and start up a fitday account.

 

[alterntego]

ummm , attention from Built

 

[GoBongGo]

If you're only working out two days a week ditch most of the isolation stuff. I would do an upper/lower split something like the below to get the most out of your time. What you want is big exercises to stimulate the most growth possible. And yes - that means training your legs :


Saturday - Lower Body:
Some type of Squat.
Some type of Deadlift.
Lunges or Step Ups.
One Hamstring or Calves exercise.

Sunday - Upper Body:
Bench Press.
Hang Clean + Push Press
DB or BB Rows.
ONE exercise for arms if you have time.


3-5 Sets on each exercise, start off pretty light and focus on reps like you said since you've been out of training for a while so you can get used to pumping iron again. For the first program maybe do something like this:


Week 1+2 = 3x10
Week 3+4 = 4x10
Week 5+6 = 5x10

Drop back to the start, and increase the weight. Build back up to 5x10 again. Makes the overall program 12 weeks long.

After that, you should be back in the swing of things and can think about training heavy again. Id suggest finding a gym with more equipment in it, but honestly you can do pretty much anything with BB and some DBs. The only thing missing from that setup is a power rack.

This is a simple program, but 'simple' works. If you work hard on these massive exercises stuff is gonna happen. The main problem with your setup is theres no leg training (essential if you want good results fast), and no back training (essential if you want to stay injury free, get the most out of your training, and not look like a hunched over cave-man).

Gaz,

This is a great advice. I'll follow each step as indicated. When can I start with power proteins and creatins and not look overweight? Or, can I do without it? All I want is mass.

GoBongGo

ps. I loss weight actually by changing my diet. from 220 to 212 in 4 1/2 weeks.

white meat and veggies (brunch) and oatmeal (dinner) only. No carbo, sweets and chips.

With this new routine you've recommended is there anything that I should eat aside from my own personal menu?

 

[Built]

Oatmeal is a carbohydrate. I'm glad you're dropping weight.

Make sure you get in at least a gram of protein and at least a half a gram of fat per pound lean mass (use 90% of your goal weight to estimate your lean mass, it'll be close enough for now), and at least 25g of fibre daily.

The individual food choices don't matter other than your own personal preferences.

Protein powder is just a food. Other foods also contain protein. Nothing magic about protein powder - you may use it now or not. It's protein, and it's calories. Count it toward your daily total if you choose to use it. If you don't choose to use it, that's fine too.

Creatine Monohydrate (whatever's on sale, just the regular unflavoured one is the best) you could use now. 1 heaping teaspoon is five grams. Take that every day.

 

[Gazhole]

Gaz,

This is a great advice. I'll follow each step as indicated. When can I start with power proteins and creatins and not look overweight? Or, can I do without it? All I want is mass.

GoBongGo

ps. I loss weight actually by changing my diet. from 220 to 212 in 4 1/2 weeks.

white meat and veggies (brunch) and oatmeal (dinner) only. No carbo, sweets and chips.

With this new routine you've recommended is there anything that I should eat aside from my own personal menu?

No special diet for this program, just a normal healthy diet with lots of fruit and vegetables, lots of lean meats, fibre, some carbs, nuts, olive oil, that kind of thing.

Built is way better at explaining this diet stuff than i am so definitely take note of her advice, have you read her homework thread or blog? Tonnes of essential info there!

Great work dropping some weight already, it goes to show just how much diet can affect everything. Just work hard on this program for a few months in conjunction with a good diet, and i'm 100% sure you will not only shift a fair amount of fat, but you'll also have a solid base level to do something more interesting in your training!