Bulking

updated
nutrition plan
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-6 or 7 meals
-1 gallon of watter a day
-218 protein
-363 carbs
-2900 calories
-8 hours of sleep
-supplements: CEE, fish oil, protein.


7:00 Breakfast (oatmeal and whole eggs. w/ milk) + fruit, or oatmeal berries and milk blender + 16 ounces of water

10:30 Mid-morning snack (protein bar 25g + 1 liter water) + nuts? :D


1:00 PM noon lunch ( tuna sub, tuna salad, turkey salad, or turkey sub. w/ milk 30g +nuts?

4:00 Pre-training meal (protein shake 30g,or omelet w/ milk 30g)+ nuts

6:00 TRAINING

7:30 Post-training shake (protein shake 40g)

8:30 Post-post-training meal (pasta, chicken, or red meat and potato) +vegies

10:30 Bed snack/shake 2 glasses of milk 16g

im gonna feel like a fat ass at the end of the day.. lmao
 
Champr23 said:
Evo. I might take fish oil like you said. It reduces inflammation, I read. How much do I take and does it do anything else?
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My personal suggestion is 3-6 grams a day. Optimal for me is about 6 (6000 mg) daily and a bit more sometimes. Hyaluronic acid is another good one if you're thinking about something towards the inflammation area. Fish oil is a wonderful supplement. The American Heart Association agrees that "Omega 3 fatty acids benefit the heart of healthy people, and those at high risk of, or who have, cardiovascular disease."


Dr. Mercola is a bit nutty at times but he advocates the kind of fish oil I do and his article on fish oil is good.
 
Sweet fish oil here I come! I think im going with the liquid form and going to buy Carlson's fish oil. Sound good? Hope mercola isn't that nutty going with his recommendation.
 
Champr23 said:
Sweet fish oil here I come! I think im going with the liquid form and going to buy Carlson's fish oil. Sound good? Hope mercola isn't that nutty going with his recommendation.
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Well, I think Carlson and Nordic Naturals have the best quality around. Carslon's is a bit cheaper though.
 
Oh and when bulking for size, what weight and what reps? and how many sets? and what are the rest between sets like?

I just want size, not nessesarily strength.

And again, what do u guys think about me training HST?
 
weight: It's up to you of course just make sure that your last two reps are very hard

rest: 90 - 120 seconds between sets and at least 48 hours between working muscles groups (that is if you do chest on monday don't do it again until at least wednesday)

sets: More sets for bigger muscle groups (chest, back etc.) less sets for smaller groups (biceps, triceps)....Given your age and the fact you havn't lifted before i'd do no more than 3 sets per exercise to start with

reps: I do 6 - 12 and it's worked great with size and strength but if you just want size and not care much for strenght i'm not sure what you want to do...Some will say 8 - 12 some will say 10 - 15 - it varies when people talk about just size and no strength

But seriously i really don't think you shoud be lifting yet, just wait a bit for your body to fill out naturally before you start bodybuilding. I'm assuming you havn't had a growth spurt yet and believe me this time next year without lifting weights you'll be at least 10 kg heavier and 6 inches taller, it's not worth it and add in the fact your testosterone levels won't be as high as they should for weight lifting. Of course, it's up to you though
 
Thanx heaps.

Ok i have re-done my diet:

- Breakfast
2 cups oatmeal w/ 8oz. light milk
Apple
If i have A tuna sandwich at lunch 3 egg whites

- Snack
Steamed broccoli
Lettuce
Natty PB

-Lunch - Pre workout
Tuna sandwich or tuna burger using mrninjaface's recipe w/ m/m bread and BBQ sauce? (yes/no?)
50g brown rice
Lettuce

-Post workout
Protein shake w/ 200ml skim milk and acti-vite

-Dinner
chicken breast
pumpkin
green peas? (yes/no)
carrot

- Before bed
Casein shake

1 gallon of water per/day
 
Streamline said:
My gym teacher at school says you shouldn't be in the weights room until you've started your growth spurt (probably because you'll have more testosterone by this time) so maybe you shouldn't be bulking yet.
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It's this kind of crap that so-called experts perpetuate that makes me mad. Maybe Tim shouldn't be lifting especially heavy right now, but he should certainly be lifting by his age, improving coordination, increasing strength and flexibility. Focus on your big 5 movements and you should be fine. You'll grow if you work your major compound lifts, all in good time though.
 
kl, i'l keep that in mind......one more thing tho, is a body mass increaser supplement advisable whilst u do ur routines?, even tho u dont need to do weightlifting becos of the supplement
 
:( Just want to give an update, im not seeing the results i have wanted. I only gained prob about 2-3lbs of muscle and 2-3 lbs of fat in like 5 weeks of bulking. I am not happy, i am at the stage of giving up atm...though i have to admit my traps have gotten bigger, but thats prob coz ive never worked them before.

Still flexed ive got

biceps and triceps: 10 1/2 inches

shoulders: 11 inches

Chest: 35 inches.
 
you said you've gained 2 - 3lbs in muscle and 2 - 3 lbs. in fat so in total you have gained 4 - 6lbs.?

If so, that isn't bad, maybe you just arn't eating enough as your first few weeks should show you the most improvement. It could be that your testosterone levels arn't high enough, thus you arn't responding to the training as well as you could - i'm not an expert, it's just my understanding of how this works
 
Tim, reading thru this thread I am worried about you. Male reversed anorexia in the form of bodybuilding is not uncommon and for a 14 yr old you seem quite obsessed.

If I was 14 again the last place I would be is in a gym. Get out and enjoy life while your friends are still young- as soon as my friends hit their early-20s they stopped exercise and sport altogether leaving me no choice but to hit the gym alone.

And I really wouldnt recommend bodybuilding either- you are too young for the pump. Do a search on Zach Maxwell- you will be amazed.
 
Tim_14 said:
:( Just want to give an update, im not seeing the results i have wanted. I only gained prob about 2-3lbs of muscle and 2-3 lbs of fat in like 5 weeks of bulking. I am not happy, i am at the stage of giving up atm...though i have to admit my traps have gotten bigger, but thats prob coz ive never worked them before.

Still flexed ive got

biceps and triceps: 10 1/2 inches

shoulders: 11 inches

Chest: 35 inches.
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Tim... ur 14 years old and you did that much? thats pretty impressive. dont give up. I admire your determination, dont let it die...
 
I dont like playing team sports much, im into the sort of flips and things and fighting stuff...le parkour, I prob should take up gymnastics but i dont want to be looked at as gay...u know how teenagers are. I will also take up karate or something.

2-3 lbs muscle isint that much, especially since i dont really see it. And streamline said that my first few weeks i should see the most gains, i didnt. I think hes right though, as soon as i hit like 16/17 my testostrome will be high and ill be able to make quick good gains i believe.

Well, im not so upset about my gain in muscle (im still 103lbs in the morning) mass but i am upset that u cant c much, only in my lats really.. but again thats coz ive never worked them before.

But thanx for ur guys support :)
 
Testosterone...makes you bigger and stronger? I am not sure.

Tim if you take and get good at gymnastics now, you're setting yourself up for a life of physical pimpery, as long as you don't get injured or something.

Ever seen how big gymnasts are? Not to mention how great the control of their body is...if you've got all that, plus the moves, you've got confidence. And if you've got confidence, you've got women.

And thus, being a pimp is therefore not gay.
 
LeiYunFat said:
Testosterone...makes you bigger and stronger? I am not sure.
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so how do I activate the release of these hormone? does they get produced during the workout? tell tell......
 
Well it was my understanding that testosterone is the main block for building mass which is why females generally can't bulk up like males can (lack of testosterone). Given tim's stats he's either really short or hasn't started his growth spurt which is a good indicator of an adolescent hormone release.

Tim - 6 pounds in a few weeks is good progress. If you want to keep going try eating more and then see if you gain more.
 
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