want to bulk up in 3 months

flyboy · 08-25-2005, 02:40 AM

hey I am 21 years old, weighing about 62 kgs, just started going to a gym. I want to weight at least 75 kgs in three months time

Heres my diet

breakfast: baked beans with toast or corn flakes

brunch : ham and toasted sandwitches or baked beans with toast

Lunch: boiled eggs or tuna sandwitch or subway

late afternoon meal : a quick snack bar

gym at about 5.30 pm

protein shake straight after training

dinner : rice with whatever

before sleep : a snack bar

What I want to know is what i need to improve on? more protein shakes?

also with my training how often do i train one body part per week? once or twice or more?

do i need creatine?

GameDayDog · 08-27-2005, 06:34 PM

Wassup Flyboy.. In my quest to let no question go unanswered...

I wanted to let ya know it's not a matter of what supplements you use, but how much food & what kynd of foods you eat that will determine your growth..

I suggest you visit our nutrition section and use a calculator in one of the stickies to determing your BMR - or Basic Metabolism Rate... It'll give a rough estimate about the number of calories you burn each day...

Then you can add 500 thru 1000 to that number and then visit fitday.com to help create a diet that will get you that much or more in calories... I thynk it's best to eat at least 5 meals a day... and if 2 of them are coming from protein shakes, then it should be 6 meals a day... So 4 meals of "real" food...

I may not have answered all of your questions, but I have set you down the ryght path... Good luck...

Peace..~G

~~deadbluesky~~ · 08-27-2005, 06:46 PM

Quote:

Originally Posted by flyboy

hey I am 21 years old, weighing about 62 kgs, just started going to a gym. I want to weight at least 75 kgs in three months time

Heres my diet

breakfast: baked beans with toast or corn flakes

brunch : ham and toasted sandwitches or baked beans with toast

Lunch: boiled eggs or tuna sandwitch or subway

late afternoon meal : a quick snack bar

gym at about 5.30 pm

protein shake straight after training

dinner : rice with whatever

before sleep : a snack bar

What I want to know is what i need to improve on? more protein shakes?

also with my training how often do i train one body part per week? once or twice or more?

do i need creatine?

if you want to gain weight just eat more calories than you take in, and just keep the your diet clean so you wont put on that much bf while bulking, www.fitday.com is a good one to see how many calories your getting

protein shakes are good but i think whole foods are better, when i bulk i have a shake when i wake up, post workout, and before bed (casein or whey)

training i guess is up to you, i think you only need to work out a muscle 1 a week except abs, but again its up to you, my schedule looks like this

m - chest
t - legs
w - abs
t - off
f - arms
s - back
s - shoulder

creatine is always good, i use creatine year around except for when i cut, thats usually 2 months a year

**Peaked_18** · 08-27-2005, 07:46 PM

Quote:

Originally Posted by flyboy

hey I am 21 years old, weighing about 62 kgs, just started going to a gym. I want to weight at least 75 kgs in three months time

Heres my diet

breakfast: baked beans with toast or corn flakes
Try egg whites and oatmeal with some fruit for breakfast

brunch : ham and toasted sandwitches or baked beans with toast
Make sure to get more protein around here, I would use chicken with some rice or potatoes

Lunch: boiled eggs or tuna sandwitch or subway
Subway isn't to good because of fats they add. I would stick to the tuna sandwich or eggs. With eggs, add carbs and fats

late afternoon meal : a quick snack bar
Not for pre-workout

gym at about 5.30 pm

protein shake straight after training
What's in it?

dinner : rice with whatever
Chicken or beef here with some olive oil would be good

before sleep : a snack bar
Cottage cheese would be better here

What I want to know is what i need to improve on? more protein shakes?

also with my training how often do i train one body part per week? once or twice or more?

do i need creatine?

Welcome, I made some recommendation to your diet.

Training is whatever, some recommendations would be...
Monday - Chest, Triceps
Wednesday - Back, Biceps
Friday - Shoulders, Legs

Probably get some more splits recomended too.

flyboy · 09-07-2005, 11:16 AM

hmmm going to the gym three times a week is enuf? I was hoping maybe four?

GameDayDog · 09-07-2005, 03:13 PM

There are a billion ways to split a routine up...

I currently go..

Back , Chest, Off, Legs, Arms/Shoulders, Off & repeat...

If you throw in another off day.. you can do the same routine on the same day of the week...

Peace..~G

08-25-2005, 02:40 AM	#1
flyboy New Member Join Date: Aug 2005 Posts: 2 Recipes: 0 Rep Power: 0	want to bulk up in 3 months hey I am 21 years old, weighing about 62 kgs, just started going to a gym. I want to weight at least 75 kgs in three months time Heres my diet breakfast: baked beans with toast or corn flakes brunch : ham and toasted sandwitches or baked beans with toast Lunch: boiled eggs or tuna sandwitch or subway late afternoon meal : a quick snack bar gym at about 5.30 pm protein shake straight after training dinner : rice with whatever before sleep : a snack bar What I want to know is what i need to improve on? more protein shakes? also with my training how often do i train one body part per week? once or twice or more? do i need creatine?

08-27-2005, 06:34 PM	#2
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	A Bulking Diet... Wassup Flyboy.. In my quest to let no question go unanswered... I wanted to let ya know it's not a matter of what supplements you use, but how much food & what kynd of foods you eat that will determine your growth.. I suggest you visit our nutrition section and use a calculator in one of the stickies to determing your BMR - or Basic Metabolism Rate... It'll give a rough estimate about the number of calories you burn each day... Then you can add 500 thru 1000 to that number and then visit fitday.com to help create a diet that will get you that much or more in calories... I thynk it's best to eat at least 5 meals a day... and if 2 of them are coming from protein shakes, then it should be 6 meals a day... So 4 meals of "real" food... I may not have answered all of your questions, but I have set you down the ryght path... Good luck... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

09-07-2005, 03:13 PM	#6
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	A Billion Splits There are a billion ways to split a routine up... I currently go.. Back , Chest, Off, Legs, Arms/Shoulders, Off & repeat... If you throw in another off day.. you can do the same routine on the same day of the week... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

09-07-2005, 11:16 AM	#5
flyboy New Member Join Date: Aug 2005 Posts: 2 Recipes: 0 Rep Power: 0	hmmm going to the gym three times a week is enuf? I was hoping maybe four?