Need to put on 10+ pounds of muscle.

[frosty-g]

Get him on Starting Strength (book by Rippetoe & Kilgore) and tons of milk (tells you in the book). I'm a "hard-gainer" but have stuck on 11kg in just under 2 months. Not put on much fat either, couple of% extra bodyfat but that's a piece of p*** to cut back off when you box. best way to put on weight- all natural and gets you damn strong with functional strength gains that transfer well to sport.

[Danny Gunz]

Long story short i got a job opportunity that could be very lucrative for me in the near future.

I'm 6'4 245. They said i needed to put on some weight to look bigger. I had let myself go a little recently as i should be 235 or so. But they want me to get even bigger. I have seen some of the guys i would work with and some of them are fat as hell. Like 6'2 400 pounds and **** like that.

i don't want to get fat so ill put on some muscle. I won't juice or anything, im a stoner and juicing would freak me out.

So over the past few years i have been mostly boxing like 4-5 days a week and lifting weights only 1 day a week. With sparring as often as possible.

I'll switch to lifting 3 days a week, and box on off days when im not too sore, i'll make sure to run atleast once a week.

What i want to know is how to eat.

Recently i get up, an hour later i go to the gym for about 2-3 hours. Right after the gym i drink a protein shake and eat an apple.

I go on that for about 4 hours. Then i get a real decent sized meal with lots of proteins and vegetalbes, end it with a fruit and thats it for the day.

Now i have been lifting more for like 4 days, so thats two days of lifting and i actually lost weight. So i might not be eating enough.

So should i just eat a lot more? Good food, not much junk food.

Would i gain more weight that way?



And yes i know it will **** up my cardio but:

Money > Cardio

Thanks.

Hit me up with a pm i went througha very successful bulking phase not too long ago.

It basically comes down to know what you take in daily now. Then increasing that so you will gain weight.

You would want to gain your calorie intake about 1k while keeping high carbs and proteins and not to much fat. Ditch the cardio stick to 3 days lifting a week, and most of all keep a high and consistent calorie and protein intake. Make sure the fats you take in are healthy fats and eat 5 or so meals a day

[RurouniYume]

eat more and make sure you rest adequately

[Grave]

You can do it depending on your experience with weights.

If you cant squat 300 yet then its very doable. I'd simply do full body work x3 a week basing each session around a squat, press and pull, each for 25 reps. 3x8, 5x5, doesn't matter.

If you're over a 300/220/450 total things are going to be a lot harder. I'd base each session around a squat, press and pull with 2-3 assistance lifts for 3-5x10 and use a basic periodisation template. Your main goal should be to get another wheel on each lift.

Dietwise I'd aim to keep my micros tight and get 2g/llb BW. I don't know why but every time I've used it ive got good clean gains.