Need to put on 10+ pounds of muscle.

[2Fast]

2 years, 10 pounds is absolutely absurd. Unless your idea of lifting is doing 3x10 bicep curls 5 times a week followed by a burger.

Have you done bodybuilding?

[Equilibrium]

Thanks for the replies people, for those of you asking what job it is. For like 2-3 years now i have been bouncing, it's ****ty and im tired of it.

I got an opportunity for a much better job, in a much better club and i would be paid double what i do now.

The guy suggested i get a little bigger, i have always beleived in the quote "It's not the size of the dog in the it's the size of the fight in the dog."

But whatever, he seems to think that tall guys who are just fat are impressive. I have seen some of the guys i would work with and man...those are some big mother****ers, even by my standards.


Anyway, i lifted 3 times this week, boxed 1 day and went on a run tonight and it's going pretty well, i though i would be more sore than i am. Those protein shakes work wonder.

[blockhar]

yeah, some bouncers are huge. linebackers and o line men. but just stack on the weight with protein and lift heavy. and still box and make sure you stretch well

[msagrain]

You need to eating around calories: 4175, Carbs: 418g, Protein: 418g, Fat: 93g a day. All clean food - 6 meals a day. maybe lower a bit for a nice slower bulk.

[FabsDaMan]

do the P90X for 90 days. It has a meal plan to help you lose fat and gain muscle. The workouts are pretty intense so you should gain enough muscle if you eat right and use the right amount of weights in 90 days!!!

[Jambo boy]

Of course it's possible. All these guys saying it isn't are jokers who know nothing. I know people who have put on twice that within the time frame.

Lift heavy, eat and sleep. Also do different types of lifting, don't just do curls, squat and press. Do different exercises and break up your routine to gain muscle fast. Also pyramid your weights can help you bulk up fast.

[paulsinghnl]

yeah you need to keep doing different exercises of heavy lifting to get bigger faster, along with good rest and good food, you need a lot of fuel to get big enough. and you need to shock your muscles so that they adapt with the different movement you're doing with your muscles, thus getting bigger.

NOW BEFORE JUICING: maybe you can use some protein shakes, some creatine, Nitro oxide, there's a lot more alternatives before u need to start juicing.

and i know bouncers themselves know good exercise tips too.. u can ask ur colleagues for sure, if you want.

[Equilibrium]

Alright here is what i did today, you guys tell me if its enough. I lift as heavy as i can for every excersive.

Got up, had coffee with 2 protein power scoops and one apple(about 400 calories overall). And hour later i did this:

Bench press 4x6 reps
Dead lift 4x6 reps
Overhead press 2 x 10 reps
Power curls 4x6 with each arm
Pull ups 2 x 5 reps
chin ups 2x5 reps
Triceps 2 x 10 reps
Chest with dumbells 2 x 8 reps
leans with dumb bells 2 x 10 reps each side
some type of rowing exercise 2 x 12 reps
dumbells shrugs 1 x 30 reps

3 hours later i had a real meal, like 1200 calories and i was full. Mostly good food.

Then i did all kind of sit ups, overall 120 reps, then did 2 x 20 set of dips.

Just now, about 5 hours after that. I just went for a run, then did some squats.

And now im eating a grilled cheese sandwich with an aplle a juice. Ill go to bed soon.


Am i eating enough?

I don't feel sore atleast.

[Shinx32]

Try to get a rough idea of your BMR (http://www.bmi-calculator.net/bmr-calculator/) and how many calories you take in each day. Start eating more. Regardless of what you do, if you eat more calories than you burn, you willl gain weight. If you're working out hard, you should be able to gain a fair amount of muscle, but it isn't going to come especially easy.

[Jack3d]

Alright here is what i did today, you guys tell me if its enough. I lift as heavy as i can for every excersive.

Lifting heavy for every exercise is not necessary. I'd start with a compound lift and go heavy on that. Then your accessory exercises use moderate weight for sets of 8-10.

Got up, had coffee with 2 protein power scoops and one apple(about 400 calories overall). And hour later i did this:

Instead of an Apple, a bowl of Oatmeal. (not the instant flavored crap) Old Fashioned Rolled Oats with some cinnamon, nutmeg or other ****es. Sometime I throw in a little Hershey's Chocolate Syrup.

Bench press 4x6 reps
Dead lift 4x6 reps
Overhead press 2 x 10 reps
Power curls 4x6 with each arm
Pull ups 2 x 5 reps
chin ups 2x5 reps
Triceps 2 x 10 reps
Chest with dumbells 2 x 8 reps
leans with dumb bells 2 x 10 reps each side
some type of rowing exercise 2 x 12 reps
dumbells shrugs 1 x 30 reps

You are doing way too much ****ing shyt.

Pick one or two body parts to train at a time. 5-6 Exercises for Major Body parts (Chest, Legs, Back). 3-4 Exercises for Minor Body parts (Biceps, Triceps, Shoulders)

Preferably train 1 major body part and 1 minor body part.

Or train 1 major body part at a time. Do Shoulders on their own day and Biceps and Triceps on the same day.

You aren't growing or feeling sore being you are doing too much. You shouldn't be at the gym working out for more than 1.5 Hours at the very most.

3 hours later i had a real meal, like 1200 calories and i was full. Mostly good food.

Don't wait 3 hours after you workout to eat. Right after you finish get some simple carbs and protein. A gatorade and 2 scoops of protein.

Then an hour later eat again. More protein and carbs. Like two glasses of milk and a banana.

Every 3 hours you should be eating. And every meal should have some quality protein.

Drink a lot of water.


Your three most important meals of the day (in order) Post Workout, Breakfast and Bedtime.

Before bed protein powder or a cup of cottage cheese.

Then i did all kind of sit ups, overall 120 reps, then did 2 x 20 set of dips.

Just now, about 5 hours after that. I just went for a run, then did some squats.

Dude relax you do way too much. If you overtrain you won't grow. Period.

If you want to do your cardio do it after your weight training or do it in the morning. Then do your weight training later in the day.