+10lbs in 4 weeks? nutrition advice.

B

brandon91

0
Hey,

I am 17 years old, 5'11'', 150lbs, with a 32'' waist. and looking to gain 10+ pounds in about 4 weeks. I would like to gain upper body muscles in chest, arms, abdomen, and shoulders. I understand lots of water and the right foods are essential to gain more muscle mass and muscle training. My training is also limited with no access to a bench, no dumb bells, or any weights of any kind (only furniture I guess). I have a lots of metabolism and seem to eat and eat and not gain, maybe I should eat more? Is there any exercises I can do here at home to build some more muscle? I had access to a weight room during the school year but only worked once a week during class.

Thanks,
-Brandon
 
Muscle Gain Plan - Calorie Cycling

Periods of overeating followed by periods of under eating can yield steroid like results. John Berardi had astonishing results on his subjects without resistance training. 1 test subject increased muscle mass by 4.38pds and decreased fat mass by 2pds in 12 days with significant increases in testosterone and IGF-1. To do this over feed eating whatever you want for 2 weeks with a 20% protein, 50% carbs and 30% fats ratio for a caloric total of 12 x maintenance calorific figure plus 1500 and do 5 resistance sessions a week. Then for 2 weeks after over feed period, calorific total will be body weight in pounds x 8 with a calorific ratio of 45% protein, 40% carbs and 20% fat. Perform 3 resistance training sessions and 4 fasted cardio sessions a week.

for full article search ABCDE Diet by Jon Bearadi (i think that's how you spell it)
 
jds said:
The only way you're gettin' 10lbs in 4 weeks is by wearing 8 pairs of jeans at once.
Click to expand...

Very untrue. It is possible, it could be very easy depending on your metabolism. You will NOT be able to put on 10 pounds of pure muscle, but about 6 pounds muscle, 4 pounds of fat. You will need to make your calorie intake much higher than it already is, as well as protein.

I have 1.5 months to get 20 pounds, and I'm going to be able to do it, I'm sure of it. But about half of that is going to end up being fat.
 
good luck gents--It took me about a 6 months to put on 20lbs. Please don't offer advice, I know, I know. I've heard it all. Advice is what I get paid for.
 
Keep in mind, rapid weight gain or loss is not advisable!

That much gain is going to be at least 50% fat.

A semi-pro bodybuilder I knew in the past said that the on average, the best you can hope for is 12lbs a year, taking into account muscle loss from cutting.
 
Since 6/22/06 I have increased from 169lb to just over 175lb and, according to my scale, just under 2lb of that is fat. My water% has remained at about 55%. I mention this because that is when I started training. I know that the scales can be flawed but I don't just trust a single reading, I log readings at random intervals and record the date / time. Your BF% reading can change throughout the day (according to the scale's instructions). I guess I could have increased my weight more but I wanted to keep the amount of fat down too.
 
ok guys there are all kinds of ways to increase your weight--when I responded I was speaking of muscle weight.

I mean, why would you want to increase anything else. Yes, you will gain fat when gaining muscle--but you don't want the fat--that's why you cut after you gain.

You can gain water weight (retention) Hell, you can gain a few pounds by eating a big meal.

Conversely you can loose by taking a sh#t, or hitting the steam room or cutting your hair.

As far as healthy permanent gains go, it takes a while.

Longer if you're a hard-gainer--you won't know that until you get older though. If you're young and you want to be bigger, your best bet is to eat like it's your job, lift, and get lots of sleep. DON"T OVER DO IT or you will get smaller not bigger.
 
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