allow me to introduce myself

[C.A.S.H.]

C.A.S.H.

Age:23
Hgt:5'7
Wgt:155(back and fourth)

I am currently serving my county in the U.S.A.F. and i have about 1yr. and 8month left. When i get out i plan on becoming a firefighter, and on top of that i would also like to play semi-pro football on my off time. i work out 5 times a week and use cell tech, and have been doing this for about 8months. My problem is, i am at a point where i can't seem to gain anymore weight. i would like to gain at least 20lbs before i get out of the Military (40lbs max) so i can have decent runnerback size.

This is something i have been wanting to do for the longest, and i wont stop until i get what i want because failure is not an option. i checked out the rest of the forums, and this one hands down was the best. So here i am, I come to you guys for your help because i know i can get it here. Any help, suggestion or anything will be appreciated. Thanks in advance!!

[fog_hat1981]

Post your diet, workout, bf%, BMR and the list goes on...

[meat12]

welcome bro

[C.A.S.H.]

Originally Posted by meat12

welcome bro

thanks!! right now i have no deit, i eat whatever i can get my hands on.
workout schd.

mon:chest
tues:bicepts and tricepts
wed:back and shoulder
thurs:chest
fri:same as tues.

[Gainward]

Originally Posted by C.A.S.H.

thanks!! right now i have no deit, i eat whatever i can get my hands on.
workout schd.

mon:chest
tues:bicepts and tricepts
wed:back and shoulder
thurs:chest
fri:same as tues.

no legs?

and welcome to SM!

[meat12]

Originally Posted by C.A.S.H.

thanks!! right now i have no deit, i eat whatever i can get my hands on.
workout schd.

mon:chest
tues:bicepts and tricepts
wed:back and shoulder
thurs:chest
fri:same as tues.

I would say try cutting it down to 3 days a week and add legs to one of your days

[fog_hat1981]

Originally Posted by C.A.S.H.

thanks!! right now i have no deit, i eat whatever i can get my hands on.
workout schd.

mon:chest
tues:bicepts and tricepts
wed:back and shoulder
thurs:chest
fri:same as tues.

Well - start in the diet section and read what's posted there - start here...

Regarding Requests for Diets

Then read up about "OVERTRAINING." You'll see what I'm talking about soon enough.

Your order of importance for best results is (and I say this loosely as I'm sure there's more)...

1. Nutrition (Diet / the right portion of foods at the right equivalents of carbs-protein-fat at the right times of the day / not to exclude vitamins etc)
2. Sleep / Rest and Recovery
3. Water Intake
4. Training

And the list goes on - fill out the attached link above and paste it here. We can start there and then fix other things but it's going to be up to you to make sure you're not wasting peoples advice in account for your own laziness.

[meat12]

there's no need to do chest twice a week. Definatley do some research. there is all the info you could possibley need on this site. Good luck

[fog_hat1981]

I didn't mean to sound too harsh in the last sentence - all I meant was don't be like some of the morons that come on here and ask the same damn questions over and over - never listening to the good advice - and they pick out only the shit that they want to hear...

If you want to do that go try to track down George Spellwin....

[C.A.S.H.]

Originally Posted by fog_hat1981

I didn't mean to sound too harsh in the last sentence - all I meant was don't be like some of the morons that come on here and ask the same damn questions over and over - never listening to the good advice - and they pick out only the shit that they want to hear...

If you want to do that go try to track down George Spellwin....

nah, i feel you to the fullest brother. i am in this thing for the long run.

[C.A.S.H.]

just sent a diet request to yellow jacket!

[C.A.S.H.]

here ya go...

C.A.S.H.

-Age:23
-Hgt:5'7
-Wgt:155(back and fourth)
-Body Fat:i dont have a caliper.(is there another way)
-Goals:i want to get to good runnerback size by next Aug. around 180-200lbs
-BMR:2848.4775(took me forever to get this)
-Food:i think i'll eat whatever get's the pounds on.(i think)
-Lenght: 8 months or sooner so i can get use to it
-Drugs: just Cell-tech right now is all i am using

thanks for your help in advance.

[C.A.S.H.]

the info i sent to him is in post #13.

[fog_hat1981]

Take a look at this guys diet - it seems like it would work for your needs. Leave out the creatine for now - you can use it later on (6months or so) when you've come to a plateu with this diet...

critique my diet

(the edited one of course - not the original)

[C.A.S.H.]

so if my BMR is 2848.4775 i need to eat that in calories +more calories to put on weight?

[fog_hat1981]

Originally Posted by C.A.S.H.

so if my BMR is 2848.4775 i need to eat that in calories +more calories to put on weight?

Come on bro - didn't you read at all?

[C.A.S.H.]

look man, this is my first time hearing about this so its like learnig another language,BUT i am willing to learn it though.

[Gainward]

from this thread

we know that 3500 calories equals one pound of fat. So, if you want to lose 1 pound of pure fat a week take your BMR #, 3,603.71 and substract 500 from it and you get 3,103.71. So why 500 calories? A 500 calorie decrease from your daily caloric intake will equal 3500 calories in 1 week. 500 x 7 = 3500 calories. You would beed to consume 3,103.71 calories a day to lose 1 pound of fat a week....

One can also use this same formula to pack on the pounds with a bulking diet. Although I wouldnt not add 500 calories to your BMR in fear of too much fat gain, I would add between 250-350 calories excess to it and if you're a hardgainer, you can add 400+ or even the 500 if you wish.

[fog_hat1981]

Originally Posted by C.A.S.H.

look man, this is my first time hearing about this so its like learnig another language,BUT i am willing to learn it though.

Not trying to come down on you bro - you just had the answer lying in front of you when you calculated you BMR (it was in the thread). Just hang out here for a while and you'll see why I'm asking you to read first - it's nothing personal - there's just a TON of people that come on here looking for answers to questions that have already been asked a thousand times...

I was (am) one of those people too - you'll learn - just be patient and read...

[C.A.S.H.]

thanks man it all make since. so i guess i should start out trying to make 1lb. a week.