Easiest Way To Bulk Up?

Cherokeekid88

Cherokeekid88

Well-Known Member
Joined
Jun 30, 2007
Location
High Point, NC
I am 21, almost 22 years old. I am 5"10 and weigh about 130lbs. Needless to say. I would like to weigh more and build some muscle. I do have a 6 pack and I am not just skin and bones. I am very active and really cannot sit around all day and do nothing. I am constantly moving, so I burn calories all day long. I just want to find a way that I can gain healthy weight and kind of reverse my high metabolism to gain some weight.

Any advice?

P.S I want to be able to do this safely and keep the cost low. I know I could eat fish and steak and stuff, but I can't afford to eat fish and steak every night or anything like that. I need to keep it simple.
 
eat lots of protein and carbs.

keep in mind...some peoples bodies just arent made for bulking up too.
 
eat a peanut butter & banana samiches & a tall glass of whole milk before bed every night. (add bacon if you like)


Stay active.
 
:popcorn::beer::beer::popcorn::beer::popcorn::beer::flipoff2: + BACON
 
Complex carbs (ie whole wheats), lean meats (chicken and turkey is pretty cheap) and lifting/exercise.


Upper body exercises would include pushups (wide, shoulder width, and diamond)...those will work your chest and arms. Inverted pushups, have someone hold your feet or lean against the wall...these will work your shoulders and lats. Find a place to do pull ups, have someone hold your feet if you need. Do crunches, situps (full ext., bottom half ext., and upper half ext.). Also do supermans for your lower back. For more bicep work, grab the middle of a towel and have someone pull down on the ends like a curl. You resist on the way down too. You can do the same for triceps...hold the middle of the towel behind your head and go to work...remember to keep your elbows in.


Lower body exercises would include front and side lunges. Body weight squats. Calf raises (stand on the edge of a step). For hamstrings, lay on your stomach, bend one leg to a 90* angle and have someone pull it down.



Every single one of these exercises can be done at your home, so no need to join a gym.
 
So as far as eating....how often should I be eating? to gain the weight I need and then work out. Should I eat then work out or work out then eat? Does it matter? I usually walk about 2-3 miles a day and I try to work out whenever I can.
 
Cherokeekid88 said:
So as far as eating....how often should I be eating? to gain the weight I need and then work out. Should I eat then work out or work out then eat? Does it matter? I usually walk about 2-3 miles a day and I try to work out whenever I can.
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Now you won't have to do anything like this, but UT would have me eat 6-8000 calories a day broken down in to 5-6 meals. Usually breakfast, lunch and dinner would be right around 1500 calories. Then have snacks, bars, etc between the big meals. To prevent puking, I usually ate breakfast AFTER I worked out...but after the first day it doesn't really matter as long as you stay in a good routine because in the morning you'll be using what you ate the previous night (essentially). But if I were you, I'd eat breakfast, workout, snack, lunch, workout, snack, dinner, snack. If I were you, I probably wouldn't exceed 4000 calories. Rule of thumb, when trying to gain good muscle mass, you want 1-1.25grams of protein per pound you weigh...so about 130-160 grams a day. That being said, I've never been a big believer or follower of powders, mixes, bars, etc. for the avg lifter. IMO they're too expensive, and you should be getting everything you need in the rest of your diet. Only exception to that, is if you use them as a quick meal replacement.
 
Good rule of thumb is 100 calories a day for every pound so 1300 minimum for you at your body weight. Also get all the protien you can. Shakes are good keep in mind about 30 grams is all your body can process in about a 4 hour time frame. The rest is wasted. Another good way to add protien during the day is eating the little cans of Tuna no prep needed just pop the can and eat one between mills.
 
Ok I will say it since no one else will..... Hit the juice is the easiest way....You asked. When I was having wieght issues the doc had me eat a peanut butter and banna sandwich and drink a carnation istant breakfast.
 
Tripp said:
Good rule of thumb is 100 calories a day for every pound so 1300 minimum for you at your body weight. Also get all the protien you can. Shakes are good keep in mind about 30 grams is all your body can process in about a 4 hour time frame. The rest is wasted. Another good way to add protien during the day is eating the little cans of Tuna no prep needed just pop the can and eat one between mills.
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You do realize the recommended daily caloric intake is generally somewhere between 2-3000 calories a day depending on gender, age and metabolism. The OP would probably go in to starvation mode at only 1300 calories for the day...especially considering how active he already is, and how much more activity he's going to add to his daily life. As for the protein...good point. Alot of people end up with expensive piss or turds because they think superloading before or after a workout is the way to go.
 
transman731 said:
i agree with the "wait a few years" theory. it all seemed to change when i hit 25. your body is still changing, no need to mess with it.
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x2 in a few years you will be wanting to loose it.....
 
Eat as much as you can, then eat some more (clean carbs and protein) Let the gym become your home, you need to be dedicated, it takes time, but it will come, remember starting in March or April working out to get that so called beach body, that is a joke, you need to start way before that, I can't stress enough how you need to be dedicated to training, if you ever get satisfied with your body, that means you have lost interest. Juice is a option, but just like most people in the gym, if you are not doing it right and training right, you are wasting your time and money, there is a right and wrong way to train your muscle, there is a lot more to it that just pushing weight around. Just my 2cents, but this is a subject that I happen to know alot about.
 
jweezyferg said:
x2 in a few years you will be wanting to loose it.....
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I know that soon, My metabolism will slow itself down, but in the mean time, I would like to go ahead and start a nice protein diet and start working certain areas of my body. I def don't want to sit around and eat hamburgers all day and think by eating fatty fast food, its gonna gain me weight. I was just recently offered a job that I accepted at a bank, where I will be sitting for the majority of my day, where at my current job, I am not sitting at all except for lunch and breaks. So I think this will help as well, but will have to plan to work out a little more.

I think I might start by trying to eat as much peanut butter as I can. Maybe have some peanut butter crackers a couple of times a day. I like tune, but I can only eat it a few times a week...after that, it gets old.
I am not big on beer, although I have kinda taking a tasting to Corona.
 
Cherokeekid88 said:
I am not big on beer, although I have kinda taking a tasting to Corona.
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Good...don't start, all empty calories that won't do a damn bit of good for you...hence beer guts. Sure it's fine within moderation, but if you're purely drinking to gain weight, you'll see the BAD weight start piling on.
 
Get fixed... atleast thats what happened to our house cat and dogs. lol
 
UTfball68 said:
You do realize the recommended daily caloric intake is generally somewhere between 2-3000 calories a day depending on gender, age and metabolism. The OP would probably go in to starvation mode at only 1300 calories for the day...especially considering how active he already is, and how much more activity he's going to add to his daily life. As for the protein...good point. Alot of people end up with expensive piss or turds because they think superloading before or after a workout is the way to go.
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You are correct sir my mistake. I was thinking of 1 gram protein to 1 pound body weight and got it all wrong. As for protein shakes try Prosource they have their own brand called Nitrowhey it's a mix of whey and protein isolates and is really good stuff and priced right. Find a diet and routine that works for you and join a gym. The best advise I can give though is find a workout partner that works at your pace that will push you. Not to the point of getting hurt though. Also remember starting out that your muscles will gain strength quicker than your tendons so remember to stretch and take it light for the first couple months. Tearing muscle lose is not uncommon. And watch form even if you have to drop back in weight.
 
a football trainer told me to eat a descent size snack/meal every two hours if you have a high metabolism. That will add some lbs!
 
I'd start by getting can tuna and can chicken breast. Also walmart has boneless and skinless chicken breast in a bag for like 7 bucks will last u a few days of clean good eating with plenty of protein
 
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