Muscle building advice

[Jose Luis]

Hey guys! big question right now im weighting 73kg and i've been stock in there for bout 2 months, when i started going to the gym 6 motnths ago i was told it would take a while but does it really take so much to gain mass? is it just a process or am i doing something wrong? also i like to stick to just eating normal food and i do eat average 6 meals per day not supplements. all suggestions welcome. thanx

[sana]

what are your stats and your diet?

diet is the #1 key to success.

and yes, it is a process.

list your diet out - time of day you eat and what you eat and we can help from there.

i don't use many shakes and eat real food all the time. there's no problem with that.

[Jose Luis]

Hi sana thanx for your reply. well here it goes this is my diet.
1st meal. fiber cereal breakfast full fat milk
2nd. scramble eggs and some toast
3rd. some meat bout 12oz rice or pasta
4th. any nutts snack prior to gym
5th. another 12oz of meat and some salad
6th. light snack and glass of milk

and of course try to drink as much water as i can.

stats. 22 years old. 5'11'' feet. 73kg
attend gym 3-4 times a week
kinda disslike the cardio part but push my-self. enjoy the weight lifting spend 1.30hr to 2hr per gym session. and yes push as hard as should be and look for good excersice posture hey dont want an injury.

[BOHICA]

My opinion is that you need more protien in your diet. Especially for your 1st and 6th meals. Those are 2 of the most important; the 6th meal because that is what your body turns to while you are sleeping, and if there isn't any protein then its gonna work off your muscles, and the 1st meal, because that is what your body basically turns to the rest of the day since it hasn't eaten in 6-8 hours depending on your sleeping schedule.

[Jose Luis]

Hey man thanx yeah it makes perfect sense, will start taking more protein inmediately. thanx for the advice bohica.

[BOHICA]

Just make sure you are taking the right kind of foods before sleep. My metabolism is so high that I eat a can of tuna with some hot sauce in it, and 3 huge scoops of peanut butter with a glass of milk every night. I have been doing this every time I'm in a bulking stage since my senior year of high school (5 years ago) and it has never failed me once.

[nanbf1]

You are 22? Eat tons while you can. When you get old it is hell! Increase your overall calories but keep your Carbs low and eat plent of fat, lostsa red meat . I would suggest going low carb 10 grams at all meals except the last meal of the day. The last meal should be Low protein high carbs. Low carb diets raise your GH level naturally so all day you are getting a Gh bump and then at the last High carb meal you throw in insulin which will work in a similar manner how all the juicers are doing their drug regimens nowadays. You can also then use your Creatine at last meal to get a good uptake with the insulin boost.
Try going 2 days as above and then on the 3rd day go moderate carb, low fat and High protein. Cycle these days in this manner and you should see results.

As for training - Lift like a powerlifter. Naturals cannot build much of their red fiber so the Fast twitch White fiber training is a must. I am talking Explosive sprint and power work. Do Bench, Deadlift and Squats for Mass. Work Chest & Bi's on your bench day. Work Back & Tris on your Deadlft day. Do Traps & Shoulders on your Squat day. Go low rep no more than 7 , High weight. Do no more than 3 exercise per bodypart. Do not do endurance cardio. If you want cardio do Sprints. Warmup 1/4 mile, stretch Run 5-8 200's on track. Do your running only on non weight training days.

[Jose Luis]

Bohica. Nanbf1 guys really thank you for all your advice right now im writing a progress and work out diary and all info you've given me above is going in it ill get sum pics taken and keep you up to day with the progress surely now i'll start gaining that much needed muscle. yeah Nanbf1 im trying not to get to get to carried away with doing to excesive cardio but i'm trying to be explosive with my weight lifting and of course being regular at it. If you guys have any more advice sugestions please tell me all always welcome. cheers mates.

[JUICE]

Originally posted by BOHICA
My metabolism is so high that I eat a can of tuna with some hot sauce in it,

tuna and hot sauce, yummy. I eat that with my tuna everyday, tastes good too.

[acider]

hi.

I have the same problem. I'm 21 years old 180lbs. Not too much muscle, but I have a little stomack fat.
squat 180X9 max, dead lift 160X9 max.
Could you gues tell me some diet tricks to gain more mass?
I do not really care about fat right now, because I got fast metabolism.Once I stop eat like a horse it all goes away.

thanks

[MDAM21]

well, if you want to gain mass you need to lift less reps, heavier weights. thats the only way you will get bigger and stronger.. diet is very important, scroll up for diet tips, but if you want to gain size you defenitly need to do more weight. for example instead of 3 sets(im assuming) of 180 at 9 reps for squats, try 1 set at 195 for 6 reps, and maybe 2 more sets of 205 or 210 at 4 reps. keep a similar formula through all exercises. good luck!

[Face]

Originally posted by MDAM21
well, if you want to gain mass you need to lift less reps, heavier weights. thats the only way you will get bigger and stronger.. diet is very important, scroll up for diet tips, but if you want to gain size you defenitly need to do more weight. for example instead of 3 sets(im assuming) of 180 at 9 reps for squats, try 1 set at 195 for 6 reps, and maybe 2 more sets of 205 or 210 at 4 reps. keep a similar formula through all exercises. good luck!

This is very true; also remember to never sacrifice form just so you can increase the weight. Keep perfect form throughout.

[acider]

Looks like I'm on the right way.
right now I do Squat, bench press and cafs on wednesdays
and deat lift, pull ups, and cars again on saturdays.
I do only 5 reps and 5 sets. 2 first sets are worming up with little weight. But the last 3 sets are rally hard :)
right now I weight 190lbs my goal is 220lbs.

Should I do more exerchises? like biceps curl or shoulder press?
or just stick with squats and DL, and BP, and cafs?

[MikeH]

How many extra calories does someone REALLY need to gain muscle and not fat (per day)? Last time I bulked I gained too much too fast. I gained only 5 lbs. of muscle but almost 10 lbs. of fat (in a month!). Any advice?