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Thread: Gaining size

  1. #11
    BKR's Avatar
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    Hell yeah! Hell no!
    Quote Originally Posted by Diesel_tke View Post
    Welp, thanks for ruining the whole thread with all this reasonable advice. We could have gone on for pages to finally get all of this but you hashed it out in one post.

    So instead, I'll tell you how it took me years to come to all of these same conclusions. When I first went to college I was about 170lbs with a 29 inch waist at 5'11". I walked onto the Rugby team and they made me a Flanker but the coach told me I needed to gain some weight. So I started lifting, eating everything in sight, and drinking gallons of beer. By the time I graduated college I was 225lbs, was benching 505lbs and squatting the same.

    Then I worked in various bouncing jobs, jails, prisons, and the street. I started having some bad shoulder pain and the Ortho ended up telling me to switch to less weight or I was going to need shoulder surgery. By this time I was 250lbs but looked like butterbean. So, I started watching inmates workout just because I was working the rec yard everyday so there wasn't much else going on. I checked the guys who were the biggest with the biggest arms to see what they were doing. None of them were on the weight pile. ALL of them were on the pullup and dip bar.

    Fast forward about 10 years. I am about 215lbs. I can do 20 pullups which is up from about 3 when I started years ago. My arms are bigger than they have ever been. My waste smaller but chest, shoulders and back bigger. More than that though is I am healthy with minimal joint pain (other than my knee which I had surgery on after tearing my ACL and Meniscus stick fighting).

    When I started reflecting on my journey I remembered back to the summer of my Freshman year in college. I was traveling all summer and couldn't get into a gym to lift. So I spent the summer doing pushups every other night. I did 4 sets of 25 pullups before I went to bed. When I showed back up to college all my friends thought I had been on steroids all summer. Wish I would have started pullups then and stuck with the calisthenics back then.

    TL:DR: Do what WFMurphy said.
    Plus one for dips/pull/chinups. My teen judo students make great gains with those and other bodyweight exercises. And rope climbing...
    Falling for Judo since 1980

    "You are wrong. Why? Because you move like a pregnant yak and talk like a spazzing 'I train UFC' noob." -DCS

    "The best part of getting you worked up is your backpack full of irony and lies." -It Is Fake

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  2. #12
    goodlun's Avatar
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    Hell yeah! Hell no!
    This site is a great resource for looking at how to do a wide variety of exercises as well as read up on a lot of stuff you will want to know about.
    http://exrx.net/
    Of the single rapier fight between valiant men, having both skill, he that is the best wrestler, or if neither of them can wrestle, the strongest man most commonly kills the other, or leaves him at his mercy.
    –George Silver, Paradoxes of Defence

  3. #13

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    Hiatus. Moving new city.
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    Hell yeah! Hell no!
    I wouldn't over think it. I would begin with Starting Strength until you can't progress any further then read Practical Programming for Strength Training for ideas. If you are younger, the Texas Method might work for you. I'm a little older, almost 40, so I have to cycle my programming (5/3/1 and the like). If I can share with you my mistake.... Don't waste years having workout ADD, program hopping, and feel like you have to try every workout on the internet. There will be no progress. That's what I did and wasted a few years. If only I could go back in time. Find something that works and stick with it. Happy lifting!

  4. #14

    Join Date
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    Hell yeah! Hell no!
    Quote Originally Posted by Brother Shamus View Post
    I wouldn't over think it. I would begin with Starting Strength until you can't progress any further then read Practical Programming for Strength Training for ideas. If you are younger, the Texas Method might work for you. I'm a little older, almost 40, so I have to cycle my programming (5/3/1 and the like). If I can share with you my mistake.... Don't waste years having workout ADD, program hopping, and feel like you have to try every workout on the internet. There will be no progress. That's what I did and wasted a few years. If only I could go back in time. Find something that works and stick with it. Happy lifting!
    Personally I really dislike SS as a program - it is not as effective as other programs requiring similar effort.

    To the OP - eat 250-500 kcal more than is required to maintain your body weight. You can get good statistics for that through sites such as this one:

    http://scoobysworkshop.com/accurate-calorie-calculator/

    Don't make up a number for your body fat percentage. If you didn't get a DEXA scan or a Bod-Pod measurement then leave it blank and use the Mifflin- St Jeor equation. If you do have access to the aforementioned facilities, then put your measured body fat percentage in the provided field and use the Katch-McArdle formula. Don't overestimate your training time - you will likely mess it up and overestimate how much you train. This should be answered conservatively, and does not count time standing around or warming up/cooling down.

    An earlier poster suggested 140 grams of protein a day. That's not actually the ideal amount. You want between one and two grams of protein per pound of lean body mass, though it's fine to use your body weight as your effective lean mass for this calculation. (ie. a 200 pound person would have between 200 and 400 grams of protein daily), and you will want 1/2 a gram of fat per pound of lean body mass (50g of fat for a 200 pound person). The rest of your Kcal should come from carbohydrates.

    Remember:
    1 gram of protein or carbohydrates is 4 kcal
    1 gram of fat is 9 kcal

    so if you have 200 grams of protein you just had 800 kcal; 50 grams of fat is likewise 450 kcal. Add those together and subtract them from your calculated daily total to see how many free calories you have remaining and divide that by 4 to get the grams of carbs you can eat for the day (it's okay if you replace some of those grams of carbs for extra protein, but not all!)

    Remember:
    3500 kcal is equal to one pound of fat or muscle - if you take in an excess 3500 kcal over the week, you should gain 1 pound of fat, muscle, or a combination of both over the course of that week. Likewise if you have a 3500 kcal deficit over that week you will lose 1 pound.

    For training plans, Jim Stoppani has some extremely effective training plans that are available for free on bodybuilding.com or on his website, Jimstoppani.com.

    If you have limited equipment, Mark Lauren's "You Are Your Own Gym" book is a very comprehensive calisthenics program that I can attest is very effective.

    I hope this is useful for you!

    V/R

    Myn

  5. #15

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    Hell yeah! Hell no!
    Nutrition and consistency are everything. Get on a decent weight training program (within reaso anything will work when you're a beginner) and eat accordingly, especially quality protein (no not tofu or soy milk) and animal fats, rest (sleep) enough and you should be on your way. Train a body part every 5~10 days (so once a week is good) and don't try and do too much too soon or 'ego lift'. Good luck!

  6. #16

    Join Date
    Jul 2015
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    -1
    Hell yeah! Hell no!
    Bro, the thing is that go for natural foods i mean meat, fruits, vegetables and beans etc for gaining wight but never go for artificial foods or something like steroids for rapid results. By using natural things i know it takes time for results but thats better than using steroids for rapid results. Most of the young bodybuilders died juts because of the side effects of steroids. So my i recommend you not to use such kind of things.

  7. #17
    Ulsteryank's Avatar
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    Hell yeah! Hell no!
    I think you'll fill out as well, but that's not to say that you can't work towards it in the meantime. Experiment with the diets and exercises mentioned, but don't waste your money on supplements.

    I was your same height and wrestled 138 when I was 15. Shot up a bit a year later, and probably didn't "fill out" until about 23. Within the last year on same day weigh in competitions, went from competing at 207 to 221(6'1" now), and only take a multi vitamin and fish oil. Try to just stick to a high protein diet. Used to do kettlebells but haven't lifted any weights this year that I moved up in weight, just pure martial arts with the odd body weight exercises thrown in, so you don't have to be pumping iron all the time and burning your money on gimmicks.
    Last edited by Ulsteryank; 10/26/2017 5:19pm at .

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