Putting on muscle

[Lego]

I'm starting to go to the gym while out here.

Just something to fill the time instead of games and while taking break form writing screen plays.

Also it has been a personal gal of mine to put on some muscle.

Right now I weight about 112 LBS yeah I know.....

Looking to put on about 25 pounds of muscle.

Just started yesterday and have all my suplemets and everything.

Basically a thread to track my progress and for accountability.

[Thiga]

Right now I weight about 112 LBS yeah I know.....

Are you an asian chick?

All jokes aside that is light, but my advice would be to hire a personal trainer even for just a month. Learn the proper form for various lifts to prevent injury then you can lose him and do it solo. TYhey usually run about 50 an hour.

[Lego]

There are no personal trainers in Afgahnistan, just me working out.

[Thiga]

Then go kettlebell, pullups, pushups and eat as much as you can


Looking forward to seeing your gains!!

[Ice]

Gaining is more than that


I'm hoping some other gym guys jump in here - including Bay


What I would do is go to the gym, hang out with gym guys, look at men's health for insipiration and tips


Diet is HUGE!


If you're gaining/bulking, you'll need to a lot eat more in your meals and protein powder. Ideal if you can talk to someone about your diet


In case they don't see this post - pm Bay and Stone and see if they can offer any advice

[James Bond]

Buy the 4 hour body by Tim Ferris. Or loan from your library.
And don't expect to put weight on overnight.

Cliff notes is:

Up your protein intake. Eat lots of cottage cheese and drink a lot of milk. Protein powder, chicken and fatty steak bacon etc.

You'll probably have to eat so much you feel sick.

Then 2 maybe 3 times week (no more) pick 8-10 heavy lifting exercises ( bench press, squat, deadlift, military press, rows...) and do 10 reps till failure on the last rep. Like utter failure. Can't do another rep. Then go home and eat. and sleep a lot.

If you run, cut it back to no more than 3 k a run.

Post your results.

[Lego]

I eat two meals a day normal food to include chicken, tuna, carbs etc.

I drink 3 shakes of the Mass Gainer which are 710 calories/ 50 grams protien.

Take my NO Explode pre work out with creatin and take some cratine and creatine for when im sleeping since that's a super slow digesting protein.

Plus have the gold standard whey protein which is about 35 grams protein.

I need about 120-135 grams of protien a day to build muscle so that's more than enogh right there.

Plus with all that am Lifting heavy and doing low reps, mostly core exercises, Benchpress, squats, deadlifts ect.

[James Bond]

Sounds like you're on the right track.,

I'd say add one more real food meal if you can.

You don't need that much creatine. Only just before your workout.

Glutamine is great for reducing post workout soreness.


Get others to spot you and be careful not to lift too heavy or you could injure yourself killing progress.

I think the worst exercise for this is dumbell bench press. See a lot of guys tear their shoulder when they can't stabilize the weight after a few reps.

[Lego]

Weighed myself and originally when I strted I was 112, I weighed today after two weeks of working out and eating and weigh 118.

[Syrrah]

Six pounds of muscle in two weeks. Nice.

Edit: I just did the math. You gained an extra 5.357% in total body mass in two weeks. When you factor out all the weight from bones, fat, internal organs, etc., that's a pretty significant gain in your total muscle mass. How do you feel, after only two weeks?