I Need Size!!!

[jackedshredded]

I need advice on getting some size. I am 5'10'' 175 with about 4% body fat. My lifts are great, flat db press - 150's x8, squat-375 x6, pull ups all day, but can't put on weight to save my life.

I am currently taking noxplode w/l-arginine, 300 grams of protein a day, and lipo 6 maybe once a week when I'm lagging. Don't sleep much, because of my job(firefighter). What can I do or TAKE!!!

 

[taoiron]

I hear ya bro….

Being a fire fighter with that low body fat must be a bitch… Not much in reserve when the job keeps you from eating regularly…

All the over the counter supps will do you little good. Make sure your protein consumption is at least 1 gram per pound and eat everything you can.

You should train like your life depends on it then take the proper protocols in regards to rest and nutrition.

If that still leaves you wanting more…. The dark side is where it is at! I stepped over last year, and will never go back!!

 

[tgriff]

Whats your calorie intake like with demanding job and lifting you should be taking in at least 4000 a day...I start higher around the 4500 cals a day with about 200 grams of protein protein...And see what that does for you..Also what kind of routine or split are you doing...It might be time to change that as well...

 

[smaretick]

I need advice on getting some size. I am 5'10'' 175 with about 4% body fat. My lifts are great, flat db press - 150's x8, squat-375 x6, pull ups all day, but can't put on weight to save my life.

I am currently taking noxplode w/l-arginine, 300 grams of protein a day, and lipo 6 maybe once a week when I'm lagging. Don't sleep much, because of my job(firefighter). What can I do or TAKE!!!

Try a weight-gainer protein powder like Mass Factor (EAS) or Mass Tech (MuscleTech)...both have plenty of 'clean' calories.

 

[Micker]

What worked for me was using a weight gainer right after I worked out. I used the gnc 1850/2200 weight gain. I didn't do a full 3 scoops, usually about 2 and added a scoop of whey protein. If you are really at 4% bodyfat, then you don't have to worry about getting fat for awhile.

 

[jackedshredded]

I hear ya bro….

Being a fire fighter with that low body fat must be a bitch… Not much in reserve when the job keeps you from eating regularly…

All the over the counter supps will do you little good. Make sure your protein consumption is at least 1 gram per pound and eat everything you can.

You should train like your life depends on it then take the proper protocols in regards to rest and nutrition.

If that still leaves you wanting more…. The dark side is where it is at! I stepped over last year, and will never go back!!

Hey man, I might have to get your advice on coming over to the dark side, like you said, over the counter supplements are only keeping the size I have on me. If you don't mind, let me know what you think. Thanks

 

[jackedshredded]

Whats your calorie intake like with demanding job and lifting you should be taking in at least 4000 a day...I start higher around the 4500 cals a day with about 200 grams of protein protein...And see what that does for you..Also what kind of routine or split are you doing...It might be time to change that as well...

I take in between 3000 and 3500 calories a day with atleast 250 grams of protein a day. I usually split my workouts into 1.chest, 2.back, 3.arms, 4.legs, 5.shoulders. I am also a boxer, and usually spar 4 days a week for 30 minutes or so. What do ya think, not enough calories or what?

Thanks

 

[jackedshredded]

What worked for me was using a weight gainer right after I worked out. I used the gnc 1850/2200 weight gain. I didn't do a full 3 scoops, usually about 2 and added a scoop of whey protein. If you are really at 4% bodyfat, then you don't have to worry about getting fat for awhile.

I'm not worried about fat, I'd like some more just to start to add the size, I'll go get the weight gainer today.

I appreciate it!

 

[KIAN]

In order to add significant mass, you will need to ensure that you are eating enough and training hard. Start with determining you Basic Metabolc Rate (BMR):

Adult Male:

• BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)

Adult Female:

• BMR = 665 + (4.3 x body weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)

Your BMR is a set value of how many calories your body requires to function at a resting position. You will use this value to determine how many calories you are going to need on a daily basis to achieve your goal.

• If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
• If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
• If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Now that you know your required daily caloric requirements, adjust your diet by increasing your protein and carb intake.

one gram of protein = 4 calories
one gram of carbs = 4 calories
one gram of fat = 9 calories

Your protein intake should be at a level of one gram per pound of lean body mass. Although you are going to be consuming more carbs, make sure that they are from good sources and not from just eating everything in sight. Keep your fat intake to under 60 grams per day and low in saturated fats. Avoid trans and hydrogenated fats completely. If your progress slows then add an additional 500 calories per day to your intake (+3500 over the span of one week). Your body fat percentage will increase, as you would expect, but don't let it get out of control. Reduce your carb intake or increase the level of your training to compensate for this, if necessary. Keep yourself properly hydrated at all times.

Your workouts should involve resisitance training a minimum of three times per week, If you were just starting, I would recommend the following split.

Training Program First Month

Training split 1 on, 1 off

Day 1: Chest/shoulders/arms
Day 2: Rest
Day 3: Back/legs/abs
Day 4: Rest
Day 5: Chest/shoulders/arms
Day 6: Rest
Day 7: Back/legs/abs
Day 8: Rest


Training Program Second Month

Training split 3 on, 1 off

Day 1: Chest/arms
Day 2: Legs/abs
Day 3: Back/shoulders
Day 4: Rest
Day 5: Chest/arms
Day 6: Legs/abs
Day 7: Back/shoulders
Day 8: Rest


Limit any cardiovascular activity to just warming up your muscle groups prior to training. Your boxing will have to be taken into account as it is 4x per week at 30 minute sessions. Although it is a very healthy activity, it can burn incredible amounts of calories. I'm going to say 'keep it' as part of your fitness program but adjust your nutritional intake accordingly.

As for supplements: Always go with a high quality protein source (Bioactive Whey Fractions, Cross-flow Microfiltration Why Isolate, Ion-Exchanged Whey Isolate, or Whey Isolate). If you are going to use a meal replacement or weight-gainer powders, watch the level of sugars and saturated fats. The hemodilator you are using is fine as you seem to know how to use them . The Lipo6 really isn't necessary as you shouldn't need a thermogenic while you are bulking.

Welcome to EF btw JS


___________________

KP--Fitness Basics


.

 

[jackedshredded]

In order to add significant mass, you will need to ensure that you are eating enough and training hard. Start with determining you Basic Metabolc Rate (BMR):

Adult Male:

• BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)

Adult Female:

• BMR = 665 + (4.3 x body weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)

Your BMR is a set value of how many calories your body requires to function at a resting position. You will use this value to determine how many calories you are going to need on a daily basis to achieve your goal.

• If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
• If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
• If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Now that you know your required daily caloric requirements, adjust your diet by increasing your protein and carb intake.

one gram of protein = 4 calories
one gram of carbs = 4 calories
one gram of fat = 9 calories

Your protein intake should be at a level of one gram per pound of lean body mass. Although you are going to be consuming more carbs, make sure that they are from good sources and not from just eating everything in sight. Keep your fat intake to under 60 grams per day and low in saturated fats. Avoid trans and hydrogenated fats completely. If your progress slows then add an additional 500 calories per day to your intake (+3500 over the span of one week). Your body fat percentage will increase, as you would expect, but don't let it get out of control. Reduce your carb intake or increase the level of your training to compensate for this, if necessary. Keep yourself properly hydrated at all times.

Your workouts should involve resisitance training a minimum of three times per week, If you were just starting, I would recommend the following split.

Training Program First Month

Training split 1 on, 1 off

Day 1: Chest/shoulders/arms
Day 2: Rest
Day 3: Back/legs/abs
Day 4: Rest
Day 5: Chest/shoulders/arms
Day 6: Rest
Day 7: Back/legs/abs
Day 8: Rest


Training Program Second Month

Training split 3 on, 1 off

Day 1: Chest/arms
Day 2: Legs/abs
Day 3: Back/shoulders
Day 4: Rest
Day 5: Chest/arms
Day 6: Legs/abs
Day 7: Back/shoulders
Day 8: Rest


Limit any cardiovascular activity to just warming up your muscle groups prior to training. Your boxing will have to be taken into account as it is 4x per week at 30 minute sessions. Although it is a very healthy activity, it can burn incredible amounts of calories. I'm going to say 'keep it' as part of your fitness program but adjust your nutritional intake accordingly.

As for supplements: Always go with a high quality protein source (Bioactive Whey Fractions, Cross-flow Microfiltration Why Isolate, Ion-Exchanged Whey Isolate, or Whey Isolate). If you are going to use a meal replacement or weight-gainer powders, watch the level of sugars and saturated fats. The hemodilator you are using is fine as you seem to know how to use them . The Lipo6 really isn't necessary as you shouldn't need a thermogenic while you are bulking.

Welcome to EF btw JS


___________________

KP--Fitness Basics


.

Thanks man, this is some VERY useful info. As far as the training, I have been lifting for about 4 years and have SLOWLY gained about 25 pounds, should keep the same lifts when I do your training split(usually 5 different moves of 4 sets of 8-15 reps per muscle group). The lipo 6 is for a boost on days that I have had a fire the night before and only slept for a couple hours, should I still drop it? One last thing is that I work 24 hours and then have 48 hours off, and I do the workouts back to back? Thanks for the advice bro.