Goal!

[Bsdr]

18 years old
Current: 6'0 130 lbs. 5% BF.
goal: 6'0 175lbs 5% BF.

My weight train schedule:

Day 1: chest and tri
Day2: bi and back
Day 3: forearm and shoulder:
Day 4: legs

I workout everyday. After my day 4 workout I restart the whole workout again. I do and everyday and a light ab workout after legs. My calorie intake suffers along with protein since financial problems get into the way. Any help or advice and tips are greatly appreciated to help me on my goal. and also some cheap ways of bulking up are greatly appreciated too ^.^

 

[seandh07]

Omg, these have all got to be trolls .. They just got to! Not buying it this time!

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[Soulthief]

Who left the damn troll door open?!

 

[shirlene29]

idk.....5 day long troll? maybe but I find it unlikely

 

[Bsdr]

Troll...?

 

[Soulthief]

Troll...?

I'd like to appologize for saying you're a troll. We've had a lot lately. It's someone not being sincere about help just trying to make a fake thread and get everyone angry with no intention of using the help and advice. I made a mistake and thought you put this in the steroid section. Sorry.

You are right it is hard to bulk on a budget and looking at your stats I bet you are a hard gainer too. Tell us your average daily food intake to get an idea of where to improve.

 

[seandh07]

Oh damn!! Sry bro. At your age eat clean and eat often. To get to that weight it will take time and patience. Make sure not to skimp on sleep either, we grow most while we sleep. A more realistic goal would be 175 @10%. Right now you might be 5%, but that's because you are literally skin and bones. You still have boat loads of natural test running through you're body. I put on 50lbs in 18 months naturally. 110-160 although my bf was closer to 15% just Madge sure to get 1. Eat 2. Sleep 3. Train. And in that order and you will be set

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[joeblow12345]

Your too skinny to worry about being 5% bf. If you were 220 then I understand, but not a 130. Some cheap bulking sources are eggs, penut butter, Oates, brown rice, tuna, milk, pasta, and buy as much beef, poultry, and fish as you can afford. ground beef is a cheaper alternative to steak and still has alot of protein. Instead of wasting Money on supplements buy food. Eat till you wanna puke then eat some more. In 3 years you should be able to put on 50+ lbs easily. Build yourself up to 8 food meals a day. Drink min of a gallon of water a day, and as much milk as you can tolerate. Gradually increase food intake over several Weeks.

 

[themondtster]

You Work out too much. Need rest days. Compound movements every workout. Bench press, squats, Deadlifts, pullups, dips, overhead presses or push presses, power cleans, cleans, or hang cleans. Like Joe said eat eat and eat. Go to the store and get what he listed. Most of that is very affordable. Also I like Chobani Greek O% fat yogurt....its high in protein and a 5$ tub lasts a couple days. Plenty of rest at night and off days.

 

[stevesmi]

i agree with being too skinny to worry about body fat. assuming your stats are accurate your goal should be gaining weight and getting to 12% body fat slowly over time.

you are pretty much nothing but skin and bones right now. need a total makeover with your diet and training. i would read the bulker in my signature below. and I would cut out ALL CARDIO. and i would get on a training program and lift hard and heavy

 

[oxymoron]

....and lift hard and heavy

On top of drinking a good bulking shake and eating like mad you got work the shit out of yourself. I've seen tons of guys hit the gym but their intesity sucks and they just quit after a few months w/o seein results. Push the hell out of yourself, multiple sets of multiple exercises to complete failure, followed by proper rest. Good luck bro.

 

[Bsdr]

I'm seeing massive gains! In a month I went from barely touching the sleeve of my polo to massively stretching it out putting my arms into it. But... The scale must be stuck at 130 -.-

 

[oxymoron]

Congrats bro.

Keep working hard!

 

[Soulthief]

I'm seeing massive gains! In a month I went from barely touching the sleeve of my polo to massively stretching it out putting my arms into it. But... The scale must be stuck at 130 -.-

You listen to these guys and train hard, eat right and rest and you will explode! I would love to be your age and have that much natural potentional. Feels good when your arms outgrow your shirts. Keeps you motavated.

 

[Bsdr]

Are complexes a good workout for building size also? Our workout coach made us do them all the time. It's this weird workout out that is 30 reps per set, and 5 workouts at one time. You do military press, then rdl, bent over row, front squat press, then some other workout I forgot. But it's all at one time.

 

[Soulthief]

Are complexes a good workout for building size also? Our workout coach made us do them all the time. It's this weird workout out that is 30 reps per set, and 5 workouts at one time. You do military press, then rdl, bent over row, front squat press, then some other workout I forgot. But it's all at one time.

You want high weight to the point you can only perform 10-12 reps per set. With your build I would think high rep circuit training is going to make you burn through too many calories. You'll be fit but will stay lean. Your wanting to bulk. Use the search function on here and look at bulking excersises and programs.

 

[midevilironsmasher]

Okay... Like everyone said you have to EAT!!! you can follow a program religiously for a year and never make any gains if you don't have the right amount of calories. On the other side of that, assuming you have the nutrition down, eventually your gains will slow down if you are not following a program and increasing resistance each week. What I mean is you have to record things, you have to have a plan every time you go to the gym, you should have a plan for what your going to be doing in the gym 6 months from now. Soooo do some research on programs that are tried and true that have worked for thousands of people and stick to it for more than a month. Iv'e been doing the same program for 10 months now and i am still making consistent gains. I'll give you my suggestions for someone at your level.... An Upper/Lower body 4 day split. Monday -Upper body, Tuesday - Lower body, Wednesday Off, Thursday - Upper, Friday - Lower, Take the weekend off and EAT. There is also different variation of Push,Pull,Legs that work great. Then I would venture into the world of 5x5 or 5/3/1 once you have a better Idea of your strength levels. Finally stay away from any supplements, even protein. Take that 40 bucks you would spend on 1 protein jug and buy 12 pounds of ground beef. Definitely stay away from anything that is gonna mess with your beautiful natural hormone levels.

 

[Bsdr]

Okay... Like everyone said you have to EAT!!! you can follow a program religiously for a year and never make any gains if you don't have the right amount of calories. On the other side of that, assuming you have the nutrition down, eventually your gains will slow down if you are not following a program and increasing resistance each week. What I mean is you have to record things, you have to have a plan every time you go to the gym, you should have a plan for what your going to be doing in the gym 6 months from now. Soooo do some research on programs that are tried and true that have worked for thousands of people and stick to it for more than a month. Iv'e been doing the same program for 10 months now and i am still making consistent gains. I'll give you my suggestions for someone at your level.... An Upper/Lower body 4 day split. Monday -Upper body, Tuesday - Lower body, Wednesday Off, Thursday - Upper, Friday - Lower, Take the weekend off and EAT. There is also different variation of Push,Pull,Legs that work great. Then I would venture into the world of 5x5 or 5/3/1 once you have a better Idea of your strength levels. Finally stay away from any supplements, even protein. Take that 40 bucks you would spend on 1 protein jug and buy 12 pounds of ground beef. Definitely stay away from anything that is gonna mess with your beautiful natural hormone levels.

Is creatine ok to take? I can spend 30 bucks an get a thing of it with 90 servings.

 

[oxymoron]

Spend that money on a good bulking shake mix, chicken breasts and tuna.

Sent from my htc t-bolt using the elitefitness app.

 

[stevesmi]

eat some pancakes for breakfast with honey. you will gain very fast adding that to your breakfast. carbs right off the bat in the morning make a huge difference trust me

 

[Bsdr]

Steve you have helped me so much with all of this. Greatly appreciate it. Is it ok to buy pre made pancake batter to cook?

 

[shirlene29]

yes..premade pancake batter is good but for pancakes for my kids I like jiffy mix just as a taste preference (baking supplies isle usually)
you could also use a protein powder in the pancake batter but they tend to come out more dense

half gallon of chocolate milk is around 1500 cals and believe it or not a decent nutritional profile...and who can't drink a half gallon of chocolate milk??

 

[Bsdr]

How does 2-3 pancakes with honey an whey sprinkled on top along with some bacon for breakfast? And a quarter gallon of choco milk

 

[joeblow12345]

How does 2-3 pancakes with honey an whey sprinkled on top along with some bacon for breakfast? And a quarter gallon of choco milk

6 pancakes would be better, with 6 eggs, you can add some penut butter to the pancakes with the honey. The chocolate milk, and although bacon isnt ideal its not going to hurt you at this point. Be careful eating too much shitty food. It will pack weight on you but not muscle. Snack foods and stuff like that are pointless calories. Eat with a purpose not for pleasure.

 

[Bsdr]

Haha idk if I can wake up and immediately eat 6 pancakes and 6 eggs with peanut butter and honey! Maybe over like an hour span!

 

[joeblow12345]

Haha idk if I can wake up and immediately eat 6 pancakes and 6 eggs with peanut butter and honey! Maybe over like an hour span!

Start at 2 and work your way up slowly over several Weeks. Your not going to able to go from barely eating to eating enough for 3 grown men. It takes time, and if you try and do it from day one you will be sick for sure. Your body will adapt over time and you will be hungry more often. Slow and steady wins the race.

 

[Bsdr]

Woke up and had a nice 3 extra big pancakes (first time making them myself) and my self made protein bars. Felt like puking but got through it. Decent workout today. Started benching 3 weeks ago and could barely do 1 rep of the bar with a 35 on both sides. Easily repped 5 of them after my 10, 8, 6, 4, 2. Seeing strength gains and happy. Waitin for the weight to pack on. Thanks for all the replies. Time to go stuff my face with all this ground beef I bought! And of course many small red potatoes!

 

[stevesmi]

the pancakes I get when I am bulking are actually frozen believe it or not.. they are in the organic section of the grocery.. they cost about $3 for a box of them... made from real milk and eggs NO HIGH FRUCTOSE CORN SYRUP.. read the ingredients!! . stick them in the microwave and cook and you are g2g. this is the sheer convienient method.. i eat them for breakfast AND before bed.. extra carbs upon waking and before bed.

or another option is make multi grain or wheat pancakes from batter, takes some time but it tastes better than the frozen stuff.

3rd option is needtobuildmuscle.com protein pancakes.. they are delicious.. i do believe you can buy a sample of them for $5 on the site to try out.

oh and i get my honey fresh from the local farmers market... the honey processed in the store makes me ill so i get the fresh stuff and i never have a problem.

don't use syrup for your pancakes it will absolutely MURDER your appetite for hours, you want to keep your appetite STRONG since you want to be feeding your face every 2 hours. you eat something that makes you feel BLAH and you won't want to eat for 4 or 5 hours. and when you cook eggs or pancakes use olive oil and NOT pam or vegetable oil.. same reason as i said above, it will murder your appetite

and yes add whey to them, definately can't hurt.

 

[shirlene29]

you can get olive oil pam...which is great to not have too much oil in a pan...

 

[Bsdr]

Workouts are going good so far. Using Wednesday's and weekends for abs, push ups, and chin ups. Seeing some big increases. Excited to see my results by January.

 

[allese]

lol