Need to gain 20lbs for Police Force...

M

micro

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Hi, i am brand new to this site and have really liked what i've been reading so far.

My situation is this: I'm 19, 5'10'', and 150lbs. I need to be at least 160lbs to even think about joining the Police Service in my area. My problem? I can't gain weight even if my life depended on it - and right now my career does. I have 1.5 years to get myself trained and to gain the weight, which is a super long time, but i am an ectomorph (i think), and it's extremely exhausting for me to gain weight.

I have been working out steady, at least 3 times a week for no more than an hour each session, for 2 months now. I have noticed that my biceps are getting toned, but not much bigger (Albeit i didn't measure myself to boot). My legs have always been chickeny and my chest, well let's just say not very impressive. My abs have always been awesome :D but not big, just ripped so to say.

SO, what i need is a plan to gain 20lbs of muscle (because fat doesn't seem to live on me at ALL) in a year and a half, while i go to school and work a job, and keep it for the rest of my life.

I'll upload some pictures later if it helps. thanks all.

- Ray :)
 
Hey im trying to gain weight also. RAY! so this is what you goin to do. Eat 5-6 times a day. log your daily calories at . go with around 3000-3200 daily to start then up it accordingly. A decent calorie breakdown is 55%carbs, 25%protein, 25% fat. Make meal replacement shakes cause you'll be hard pressed with time.
 
man it looks like i have NO OTHER CHOICE!

i don't like eating more than 2-3 times a day, it is REALLY uncomfortable for me, and everywhere i look i keep getting told to start eating twice what i am now...looks like im hooped. i mean seriously, how does anyone find time to eat every 2 hours! that is such an inconvenience to me. it better be worth it man.... so better be.
 
He's not refering to your traditional meals where you probably eat upwards of 1000calories/meal but small meals spaced over the day.

If i were you i would get your diet in check and buy some cheap creatine and probbaly muscle milk. If you hang around here you will learn how to train effectively and to gain weight/bulk you don't want to be doing any extra cardio.
 
micro-For your diet, I would definitely eat 5-6 meals per day.Good weight gain foods I have found are milk, peanut butter, pasta and oatmeal.One trick I used to put on weight quickly was to get up in the middle of the night and have a quick high-protein snack, usually a protein shake or some peanut butter.This has worked great every time I have used it.

For a routine, drop all isolation work and focus on multi-joint exercises, especially ones that hit the biggest muscles of your body; legs and back.Squats, deadlifts, and pull-ups are good staples.

Check out for some useful info.There is a physical training section on their message board which may have some answers to specific question pertaining to occupation-specific training as well as academy prep.

Good luck!



Matt
 
Dude take the mcdonalds diet lol, eat nothing but mcdonalds.

Only advice I got for you is to work out , and use supplments such as protien mixes and creatine. You will gain 20 lbs fast. all muscle
 
why do have to gain? that whole " you have to be so tall or so heavy" are a thing of the past dude. it aint like that any more. who ever told you that is full of it
 
mustangdan said:
why do have to gain? that whole " you have to be so tall or so heavy" are a thing of the past dude. it aint like that any more. who ever told you that is full of it
Click to expand...

if thats the case you would have a lot of FAT women cops out there. i dont know who you are wanting to sign up with, but when i tested to get on the sheriffs office, the only thing about physicality was you had to do so many sit ups and push ups in a minute, and run/walk 1500 ft in 5 min or less, jump over a 6 ft wood wall, 6ft fence. and it aint that hard. the lighter you are the better for the phisical test. make sure you bring a suit to change into if you make it that far.
 
I agree with the rest the you need to eat 5-6 times a day, but like mentioned, it is not the traditional 3 meals. The idea (or science if you will) behind eating 5-6 smaller meals is to keep the body fueld constantly throughout the day.

I pasted an example that I used, but you need to up the calories a bit if your a hard gainer, possible buying a Muscle Milk or a weigh gainer product if you don't have time to cook everything and use that as one of you meals, but solid food is always best.

Total Calories: 2900
Total Grams Protein: 200
Total Grams Carbs: 300
Total Grams Fats: 100

Meal One: 7:15 a.m
5 egg whites
1 cup (dry) oatmeal
1 Tblsp. Natural Peanut Butter (use Teddy’s)
1/2 wheat bagel with 1 tsp. Honey

Meal Two: 10:15 a.m
4 ounces meat (turkey, chicken, or beef)
1 medium/large yam
1 plain low fat yogurt

TRAIN 12:00 – 1:00

Meal Three: 1:00 p.m
16 ounces Gatorade
2 scoops VP2 (protein). Mix with glutamine
1 banana

Meal Four: 2 to 2:30p.m
4 oz. meat
1 cup cooked rice (mostly brown & some white)
3 oz. broccoli
1 Tblsp. light olive oil with garlic

Meal Five: 5:00p.m
1 ½ Scoops of VP2
1 apple
3 oz. cashews/almonds (get at Nbpt health store)

Meal Six: 8:00p.m
4 oz. meat (turkey, chicken, or beef)
2 oz. cashews/almonds
2 oz. broccoli with 1 Tblsp. olive oil

Water each meal


Regardarding your weight lifting, you need to concentrate on the basics: squats, bench presses, shoulder presses, deadlifts. Squats (heavy as you can) twice a week will big your best freind for weight gain.

Hope this helps,
Mark
 
samaldaas1 said:
Dude take the mcdonalds diet lol, eat nothing but mcdonalds.

Only advice I got for you is to work out , and use supplments such as protien mixes and creatine. You will gain 20 lbs fast. all muscle
Click to expand...

lol. no offense but that is some of the most stupid advice I have ever heard. Danny "The Giant Killer" Paddilia only ever put on 25lbs of muscle in his life and he was a pro bber.... and on steroids!!!
 
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