fresh start. Best way to gain.

[bake1550]

OK. Not very good at posting. But here it goes. Was married for about 10yrs and went thru a crappy divorce. I went from 180lb to down to 135 in about 5 months.
But now its all done and want a fresh start. I used to train pretty regular in my past 10-12 yrs ago.
Here is my stats. I am a extremely hard gainer.
33 yrs old. 135lbs 6' tall 30-32" waist was 34" 36 length. I am pretty slim I want to try and diet the best I can. I know I can get flamed for this but it was a gift. I have a complete bowflex ultimate 2. Not the basic but the top line unit and a complete set from 15lb -90lb barbells and incline bench,flat bench, set-up bench. etc. treadmill. I work odd hrs and our gym in town is only open from 10-5.
What would you guys recommend. Since i am a hard gainer. I would like to do anything I can to make a gain over the winter.
No matter what. I want to start fresh and money for supplements are anything else is not a problem.
Can anyone help and give some advice.
Thanks
Jeff
[email protected]

 

[blut wump]

Get your daily calories up above 3000, maybe even to 4000. If that doesn't get your weight climbing then go higher. Get 1g of protein per pound of bodyweight and increase the amount that works out to be as your bodyweight climbs. Work out and rest equally hard to encourage the weight gain to be more muscle than fat. Get yourself a decent exercise program with squats, standing overhead presses and some good pulling movements. Can't go wrong.

 

[bake1550]

I want to gain muscle, mass. But i dont want to get fat. I finally got rid of what gut i had. Does anyone have any ideas on programs. and supplements or even the good stuff. That can give me any advice?
Thanks
Jeff

 

[1_more_rep]

I want to gain muscle, mass. But i dont want to get fat. I finally got rid of what gut i had. Does anyone have any ideas on programs. and supplements or even the good stuff. That can give me any advice?
Thanks
Jeff

there is absolutely no way you can put on lean muscle weight WITHOUT gaining some fat as well. As blut wump said, you will have to intake ALOT of calories to gain weight while working out which will add muscle as well as fat to your body. This is what is known as "bulking". Once you gain a good amount of pounds (mostly muscle and yes, some fat) you go on what is called a "cutting" period where you diet very strictly and do some cardio and lose the fat and are left with most of the pounds of muscle you gained from your bulking period. But there is no way you can gain pure muscle without fat.

as far as supplements go, i am no expert. but if i was you i would buy a protein whey tub (should cost around 25-50$ for a good sized tub) and put a few (1 or 1.5 or 2) scoops of the protein in a blender with some water and drink it right after you lift weights. It will taste like crap, yes, but it helps to replenish your body with fast protein after working out and being exhausted. You should then eat a good meal about an hour after your workout.

hope i helped a little bit goodluck bro

 

[JL_204]

I recommend a high calorie diet.

Dont worry about the fat, you can always get rid of it later.

Your 6 feet tall and 135, a little bit of fat wont hurt you IMO.

You should sell your bowflex and buy some free wieghts.

 

[Lonsdale]

You're extremely underweight if you're 6 feet tall and only 135lbs. Don't worry about putting on a little bit of fat. Alot of people forget that the more muscle you put on, the more calories your body burns - hence why you get all those lame magazines with articles like "turn your body into a fat burning furnace" etc.

The tried and tested approach to gaining muscle is to have a high protein diet - this means at least a gram of protein to each pound of bodyweight. Some hardgainers prefer 1.5 grams to each pound.

In order to gain any mass, the body need a calorific excess. There are various ways of calculating your calory maintenance level, and they can be found elsewhere on the boards. On the presumption that your maintenance level is 2500, a diet of 3000 calories each day would give you 500 calories extra each day, and over the course of 7 days, should equate to a pound of mass per week. You may wish to up your level to 3500 if you're a hardgainer, and bearing in mind that a little fat won't hurt since you're very light as it is.

Since you work odd hours etc, it will be most convenient to buy a protein powder. In the supplements forum there are many threads as to the best type, etc.
Also, i would recommend buying a mass gainer powder as well, since you sound like you'll find it hard to have around 6 meals a day bearing in mind your job and other committments.

In terms of training, i would recommend using the madcow 5*5 training routine - found elsewhere on this forum. many people have gained very significant amounts of muscle mass in little time using it. You can substitute exercises as need be. Remember that the best mass builders are the old basic compound lifts - deadlift, row, squat and benchpress. curls are the best mass gainers for biceps, skullcrushers are generally considered to be best for triceps, and military presses for the shoulders.

aim to train around three to four times a week, ensuring you get proper rest and watch your diet. after getting into the swing of this for a few weeks, it becomes enjoyable and second nature almost.

best of luck

 

[Micker]

As stated above, you NEED to eat a ton of food. If you train hard, most of your weight gain will be muscle. Do you want to be big and muscular or thin and ripped?? Either way, I would bulk up if I were you and cut it down later if you feel you are a bit too heavy. Stay away from beer too if you don't want a gut, that seems to be one of the biggest gut builders for men.

I would get rid of the bowflex. Don't let those ads fool ya, the guys in those commericals didn't get those bodys by using bowflex. I think those things are more for women/men who want to tone up. Sell it and get a bench and an olympic set of weights, dumbells and a barbell. I would suggest doing the single factor 5x5 that I linked to below. It will help put on mass and increase strength.

http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15

 

[rbtrout]

Nix the Boxflex and get free weights. Lonsdale said it best - compound movements (see the 5X5 posts).
I don't want to sound argumentative, but I don't believe in the term 'hard gainer', any more. I went up to my first few years of marriage at 6' and 125. I was about 5% bf with a full on 8 pack. I used to think I ate a lot and was a 'hard gainer'. BS. I train hard (close to puking frequently) no matter what. All I do is change my diet. Since I've been working on the eating, I've been as heavy as 260 and as light as 185. Right now 235.
You can do this by eating and training (and plenty of rest). I've got a busy work schedule, as well. On the days when I know I won't be in the office much, protein bars, protein shakes and a 1 gallon jug of water. I drink about 1.5 gals a day. If you're going to be in the office and have a bit more time to eat, plan your meals out the night before (cooking, etc.).
I won't say it's easy, but it's not nearly as hard as you think. Frankly, I think the eating was harder for me to get use to than the lifting.