View Full Version : Advice on how to reach 160->180 cleanly


derekqa
11-01-2008, 03:21 PM
What I've been doing now:

Bought GNC creatine and whey protein
eating healthy (fish, wheat, chicken, etc)
3x/week gym
3x/week running (should I stop at cardio since I'm trying to bulk up?)

I'm looking for 20 lbs lean muscle, not fat. What else should I do?

mspiegelo
11-01-2008, 03:38 PM
the protein is good. you need at least 1.5 grams of protein for every kg of your weight every day in order to gain muscle mass. you should up the weights (every other day) with full body routines, not isolated muscle groups (i.e. dont do legs monday, shoulders and chest wed, bis/tris fri, but do everything monday, wed, fri).

cut the cardio down. do sprints instead of long distances and work on anaerobic (Short bursts) instead of aerobic (i.e. longer distances). you can afford to stock up on carbs too. whole wheat pastas are very good, especially in combination with chicken/fish and other protein!

good luck.

derekqa
11-01-2008, 03:53 PM
thanks for the advice! there has been a lot of talk of when to use whey protein.. they are:

in the morning, before and after workouts, 3-4 spread out times around the day, and at night before you sleep.

which of these times should I follow and at each time, how much should I drink for my size?

My estimation is: 20g in the morning, 20g before workout, 80g after, 20g at one random time of the day (I can't do 3-4 times, don't have the time/schedule to do that), and 20g right before I sleep.

Is there an easier way, such as say, drinking 40g when you wake up, and 120g after workout?

derekqa
11-01-2008, 03:54 PM
I have the same question as to when to use the creatine. I heard creatine should only be used before/after workout, not in the morning or night.

mspiegelo
11-01-2008, 04:21 PM
protein should be consumed post workout. drinking before can make u feel sluggish, but perhaps if it is a low dosage, you won't have digestion issues. ingesting more than 40 g of protein in one take is futile because the human body can only digest 40g at a time. if you take 60g for example, you will end up excreting around 20g of the protein. thats why protein shakes, indigestion, and grueling sessions on the toilet often go hand and hand. try not to go to nuts with the potein....

derekqa
11-01-2008, 04:27 PM
So would you recommend taking it 4 times a day then?

40g*4=160g, which is what I'm supposed to take for 160lbs.

40g in the morning, 40g after workout, 40g before I sleep. That's 120g of whey.. I figure I can get more protein in the foods I eat throughout the day. Is this schedule good?

And during non-workout days, is 40g good? Or should I up it to 80?

derekqa
11-01-2008, 04:29 PM
Also, my height is 6'1. Is 180lbs recommended for me for boxing? Or should I just aim for 8 more lbs at 168?

mspiegelo
11-01-2008, 04:39 PM
Also, my height is 6'1. Is 180lbs recommended for me for boxing? Or should I just aim for 8 more lbs at 168?

the protein plan above works. 4x a day at 40 g a serving.

i woouldnt worry on beefing up though if you want to box. being lightweight at your height is a actually considered an advantage at lower weight classes.

you'd be fighting amateurs though (i presume) so you're two possibilities for weight classes would be 165 and 178. coincidentilly, i am 6'2'' and have the same option, but i am the opposite. id love to trim down to 165, but when i got to 170 i was 4% body fat and fatigued from overtraining so my trainer had me stay at 178. if i were you, id worry about skills first. then when its time to fight, worry about weight. if you do want to fight, id reccommend 165 for you, but if you insist on bulking up, 178 is the next logical choice.... good luck.

derekqa
11-01-2008, 04:48 PM
thanks! that's all the questions i have, appreciate ur help!

SOY-COMO-SOY
11-01-2008, 05:41 PM
What I've been doing now:

Bought GNC creatine and whey protein
eating healthy (fish, wheat, chicken, etc)
3x/week gym
3x/week running (should I stop at cardio since I'm trying to bulk up?)

I'm looking for 20 lbs lean muscle, not fat. What else should I do?

I was told by two different GNC workers that creatine can mess up someones liver unless they drink a lot of water throughout the day.

When I took protein I took 20g of whey protein when i woke up, 20g of whey 45 mins before I worked out, and 40g of whey as soon as I got done working out. But I also took 40g of casein protein right before I went to bed.

If i was you I would invest into some casein protein. The difference in whey protein and casein protein is that whey is a fast digesting protein 35-50 mins. And casein protein is a slow dissolving protein 2-5 hrs.

If you take whey protein before bed its not doing you any good cuz your not working out while you are sleeping. But if you take casein protein before bed by the time you wake up it will still be in your system. Hope this helps

Rockin'
11-01-2008, 05:47 PM
What I've been doing now:

Bought GNC creatine and whey protein
eating healthy (fish, wheat, chicken, etc)
3x/week gym
3x/week running (should I stop at cardio since I'm trying to bulk up?)

I'm looking for 20 lbs lean muscle, not fat. What else should I do?

you could always cut off your arm or maybe a leg.........Rockin'

derekqa
11-01-2008, 05:52 PM
u'd expect a 7k member to have some maturity. wow what a prick

Rockin'
11-01-2008, 06:15 PM
u'd expect a 7k member to have some maturity. wow what a prick

its a joke from the gyms man, friggin' lightin up.

Funny thing on this site, bring things as they are in the boxing world and the internet guys get all bent outta shape. But hey, I guess its expected fron the stellar 8 post members.......Rockin'

derekqa
11-01-2008, 06:37 PM
i recognized the reference fyi...

and my posts show i'm not always on the internet unlike someone

KostyaTszyu44
11-03-2008, 07:00 AM
why the **** is every second thread on these boards about people wanting to ****in bulk up??? most people need to lose weight, not gain it...and if you are an actual boxer (which most people on here dont seem to be) you wouldnt want to be gaining 20 lbs for no reason other than to "bulk up"...in fact unless you are getting too messed up from cutting weight and need to move up a weight class you shouldnt be putting on weight at all besides a small amount in between fights

sorry for sounding like a dick but im just sick of reading all this steroids and protein bulking up crap, its a ****ing boxing forum, go join a bodybuilding forum if you wanna ****in beef up so you can impress a few chicks

KostyaTszyu44
11-03-2008, 07:05 AM
Also, my height is 6'1. Is 180lbs recommended for me for boxing? Or should I just aim for 8 more lbs at 168?

you're actually a good height for 160 lbs in boxing, you'd be looking at the 165 lbs weight class (which is anywhere from 152-165 lbs) so unless you already are lean and fit with very little bodyfat i would recommend trying to drop 8 lbs and fight in the 152 weight class

Clegg
11-03-2008, 11:34 AM
If you take whey protein before bed its not doing you any good cuz your not working out while you are sleeping. But if you take casein protein before bed by the time you wake up it will still be in your system. Hope this helps

This isn't true.

Muscles aren't made in the gym, they are made when you rest. During your sleep, your body repairs itself, and this requires protein. Eating something like chicken before you go to bed is advantageous, as it keeps your body supplied with protein for 3/4 hours or so.

This is why professional body builders will get up in the middle of the night in order to eat/have a protein shake.

Clegg
11-03-2008, 11:48 AM
Derekqa, here is a post I wrote on the subject a while ago:

I spent a few years focusing on building muscle. This is what I would suggest:

Work each muscle once every seven days

I would advise a 3 day split, working back, legs and chest. Your triceps and front deltoids get a workout when you work your chest, your biceps get a workout when you do your back. They will not need anything more than that to grow for now.

Try to keep each workout to 30mins or so per muscle group.

The most common mistake people make is to over-train. If you feel rundown and tired out then you're doing too much. DOMS (delayed onset muscle soreness) is natural however, and will not be as bad after the first couple of weeks.

Don't neglect your legs or your back. Too many people only like to work the 'show off' muscles. Your progress will be limited if you do this.
It's more important to lift a smaller amount with perfect form than to lift a larger amount with sloppy form. The latter is also likely to cause an injury sooner or later.

If you get to the gym and are unsure about a certain lift or something like that, ask someone in the gym. As long as someone isn't in the middle of something they will probably be friendly. There was a guy at my old gym in his 70s who used to be a bodybuilder in the 1950s. Him and several other guys were helpful and friendly towards me. Even if everyone seems unfriendly there should be staff there who you can ask. On a related note, a training partner may help.

Genetics play a role. For me this means that my legs are naturally stronger and more muscular than my chest and will grow without me putting in too much hard work. Don't be too disappointed if this is the case. You can still get a great physique, even if it takes slightly longer than you'd like. At the same time don't be one of those people who doesn't eat correctly and then put your lack of progress down to 'bad genes'.

Try to do cardio about once a week. Aside from all the other health benefits, it will reduce the amount of rest time required between sets because it'll improve your stamina/endurance.

Also remember that diet is very important. Lots of complex carbs and lots of protein. Also make sure have a good amount of fruit and veg.

Supplements can help but only when combined with an already good routine and workout, not instead of one. I would also suggest not using any until you feel that you've reached a plateau, which shouldn't happen for several months at least if you're just getting started.

If you need any other help or something more detailed/specific just ask.

Keep in mind that we are all different. Some people can do a lot of sets 5 days a week, for others it's best to stick to only doing a few 3 times a week. Listen to your body. If your energy levels are low, you are over-training. If your muscles are sore before you go to the gym, do not attempt to give them a work out and 'work through the pain'.

If you are uncertain about how to correctly do a lift, watch others, and perhaps ask them for advice once they have finished.

If you cannot do a lift with perfect form, then lower the weight. The three biggest mistakes in bodybuilding are 1) Over-training 2) Not having the right diet 3) Letting your ego take over, and trying to lift more weight than you are able to lift correctly.

What I've written above is different to the advice that others have given. Feel free to do what works best for you, but also feel free to ask questions and I'll explain why I believe the above routine is the best one for the average person.

Hieu
11-03-2008, 11:44 PM
www.bodybuilding.com

Viktor777
11-03-2008, 11:59 PM
Main thing you need is Dedication, Patience, and Consistency.

If you have tihs somewhere at either the beggining or end to summer you'll reach you'r goal.

Landon S
11-04-2008, 12:44 PM
First off, you dont need to bulk up your at a good weight for boxing anyways, why would you want to throw away a reach advantage? but whatever. If you want to bulk cleanly (I assume this means your cardio wont be affected greatly as well as bodyfat) then you dont want to bulk up real fast. When your muscles grow you dont get as many capillaries in them right off the bat, meaning theyll fatigue faster and suck up oxygen tiring you out in the ring. You'll have to keep up with your cardio doing for example at least 2 or 3 days of conditioning or distance work. Anaerobic conditioning is best because it doesnt catabolize muscle your trying to build. Work out just under the "hypertrophy zone" with 7 down to 4 reps so the muscle isnt just big its strong too and eat alot. Full body routines and squat heavy, your legs are very much a large part of your punching power. Dont just focus on mirror muscles work everything equally to prevent a muscle imbalance.

I had the best results with the whey protein when I had 1 shake 1 hour before Id hit the weights, 1 shake right before and 1 shake right after, sometimes first thing in the morning if I couldnt get any oatmeal Id use the powder again as a replacement. I gained 12lbs (about 8-10lbs muscle) in 2 months and my cardio was about the same. That was not when I was boxing though so it will likely take you longer, probably 6-8 months but thats good because you'll build up the # of capillaries in your new muscles so you wont be useless :-P

I didnt take that much time to explain it really good but I gotta run