just beginning to lift again ..need a lil help

[mossvk21]

ok i need help with gaining weight and keeping it.. i am 5'10 and about 145 pounds .. i wanna be like 165 .. need help w/ supplements and foods and weight lifting to gain weight

 

[eat big]

Tell us more.

How old are you?

Want to stay cut or just gain mass?

Too much to discuss Diet, Training and Supps in one thread. Stay around and read on the forums here and youll get it in no time.

 

[Tom Treutlein]

Hardly too much to discuss. You want to gain weight? Try multiplying your bodyweight by twenty. This will give you the amount of calories you should be consuming in order to bulk. For you, that's 2900. Start with that figure and weigh yourself every day upon awakening. Make sure you do it before you eat. You should see a steady increase in bodyweight over the course of the weeks. If you don't see your weight moving upward, add in more calories slowly, about 200 a week.

Supplements: Whey Protein. The best stuff I've found is either at www.trueprotein.com or Optimum Nutrition's 100% Whey Protein. Don't bother with isolates. Concentrates work just as well. There really isn't any difference to justify buying the former. I wouldn't bother with any other supplements besides a multivitamin once or twice a day.

As for training, check out Madcow'x 5x5 variation, to which there is a thread on this forum.

 

[squatpuke]

IMHO, stay with the basics for 75% of your workout...squat, bench, press, deads, then pick a respective secondary movement to match for the other 25%....

Progressively add reps/weight with each workout.

And like TT mentioned...eat big ! with extra protein....

And don't forget to enjoy yourself...

 

[super_rice]

i would say don't bother with any thing other than backsquats, deadlifts, bench presses, chins, and barbell rows. we don't need 40 different types of situps and 30 different types of curls.

whenever you can, do it the harder way.

as far as nutrition, just eat. you're 145 what have you got to loose?

 

[Ripped2Shredds]

shti bro, stick straight to powerlifting routine and eat 2 pounds of hamburger(lean) with spaghetti everyday 3 times a day, and power lift....you can do it, but you have to beat your metabolism...I am 5'10" as well but 230 pounds, pure muscle and balls...Before you know it you wont be a string bean no longer...I was 5'10" 171 pounds during my senior year of wrestling, strong diet, Explode, and boom, 230 baby

 

[mossvk21]

Tell us more.

How old are you?

Want to stay cut or just gain mass?

Too much to discuss Diet, Training and Supps in one thread. Stay around and read on the forums here and youll get it in no time.

ok im 20 small build.. i want to gain mass and keep it on.. its hard for me to gain weight for some reason.. i used to run track but im not doing that anymore. i def would want to stay fast even w/ a lil weight. i need a recomendation on what shake to drink.. i wanna have a pure protein shake w. hardliy any carbs and then a shake w/ carbs for the morning if i don't have time for breakfast.. soo u guys say stick to the basics in the weight room... ok im not sure the proper form in some of these lifts.. and i def don't want to get hurt again.

 

[ruggermu]

Alright, I don't know these are the best but they're the shakes I drink. For just protein I use ON 100% whey. And post work out I take
Muscle Milk(like a meal replacement) with a scoop of ON and a spoon full of natural honey.

 

[nd9tec51]

get your protein from protein factory. Don't lift train! eat eat and eat. I weighted 185 in hs now i am at 235. goodluck! and don't think about aas ur 2 young and ur body has enough test producing, maybe some creatine but everything else besid glutamine is most crap