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make me big
- Thread starter Sub-Zero
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heatherrae
Guest
There is definitely a joke waiting to be made here. Anyone? =-)
GrandMaster
New member
yea, i was intrested in being a training Demo too lol
MrMuscle said:post your routine, lets see it.
and whwile you are at it, post your diet.
come on, put some hussle behind those mussle...
Monday
Flat Bench – 4x8
OH Press – 4x6
Calves
Abs – needsize 5x5
Tuesday
Deadlift – 3x6
Pullups – 3x6
BB row - 4x8
Curls - 3x12
Wedneday
Informal cardio and some gay highrep abs to make my hips nice and strong
Thursday
Flat Bench - 4x6
Dips – 4x8
side Raises 2x10
calves
Friday
Squats – 5x5 (i used to do 4x10, but my legs like higher weight more than hiehger reps)
BB row – 4x6
Pullups – 3x8
abs - needsize 5x5
i wake up and i eat alot, then 2 hours later, i eat alot, 2 hours later i eat alot, and i keep doing this untill i go to sleep
GrandMaster
New member
i do nothing like that lol
GrandMaster
New member
ughh.... its 4mins till i go home,, i dont wana post lol
ok... i'll do one:
Incline DB Flys 3x8
incline Press/DB 3x8
Cable Flys 3x10
Decline Press 3x8
** i usually add weight throughout the workout.....sometimes work a pyramid thing
and then tri's.........
Reverse Pulldowns
Vertical extentions
Pulldowns
Tri Pressdown
i usually work my tri's HARD because they can take serious abouse, i love the bun and i have crazy recovery on them
im lazy so thats what u get lol
ok... i'll do one:
Incline DB Flys 3x8
incline Press/DB 3x8
Cable Flys 3x10
Decline Press 3x8
** i usually add weight throughout the workout.....sometimes work a pyramid thing
and then tri's.........
Reverse Pulldowns
Vertical extentions
Pulldowns
Tri Pressdown
i usually work my tri's HARD because they can take serious abouse, i love the bun and i have crazy recovery on them
im lazy so thats what u get lol
we gotta get big dudeGrandMaster said:ughh.... its 4mins till i go home,, i dont wana post lol
ok... i'll do one:
Incline DB Flys 3x8
incline Press/DB 3x8
Cable Flys 3x10
Decline Press 3x8
** i usually add weight throughout the workout.....sometimes work a pyramid thing
and then tri's.........
Reverse Pulldowns
Vertical extentions
Pulldowns
Tri Pressdown
i usually work my tri's HARD because they can take serious abouse, i love the bun and i have crazy recovery on them
im lazy so thats what u get lol
PM AAP. He will make you BIG.
GrandMaster
New member
i will more then gladly be someones "guinnie pig"
granted of course they know wtf they are doing...lol
granted of course they know wtf they are doing...lol
i wake up and i eatFrisky said:
a proten shake
1 egg beater 1 real egg like 5 slices of turkey
1/2cup oatmeal
a small cup of fruit salad with cottage cheese
then after that i eat every 2 hours, and my dinner consists of something normally good like a sweet potato and some nice protein thing
after i workout i have 50/50 shake and then i wait like an hour and 15 minutes and have a whole wheat tortilla and a can of tuna.
thats the only thing thats set
then the other meals either ill have a turkey sandwhich with lots oand lots of turkey, or ill have beef jerky, or a bag of peanuts
oh and b4 bed like maybe 45 min efore bed i have like 5 slices of turkey and a tsp of anpb
GrandMaster
New member
ur not eating enough dude!!
i eat like a bitch!
im glad i have my own fridge now, i can put everything in there and not worry, everyone thinks its full of beer! which right now it is........but not for long lol
my only problem is my diet, i cant keep it up too much, i've aVERY picky eater.......... but if i had like a rommie, and training partner.... damn... i'd be huge! lol
i eat like a bitch!
im glad i have my own fridge now, i can put everything in there and not worry, everyone thinks its full of beer! which right now it is........but not for long lol
my only problem is my diet, i cant keep it up too much, i've aVERY picky eater.......... but if i had like a rommie, and training partner.... damn... i'd be huge! lol
SublimeZM said:
so you do realize that to get 'huge' there will be some fat along with that muscle... right? then you can turn around and cut...
Your way to young to even consider any supps.. but being young is a perk, your body is gonna grow like a weed if you feed it right and train it right.
I did a simple breakdown of your food and it doesn't look like you are taking in enough cals.
I have to jet out of the office for a bit, but ill send you a pm when i get back suga
agiht awsome i really ppreciate it.Frisky said:so you do realize that to get 'huge' there will be some fat along with that muscle... right? then you can turn around and cut...
Your way to young to even consider any supps.. but being young is a perk, your body is gonna grow like a weed if you feed it right and train it right.
I did a simple breakdown of your food and it doesn't look like you are taking in enough cals.
I have to jet out of the office for a bit, but ill send you a pm when i get back suga
also, how long untill i get huge?
PS: i dont want to get fat, per se.
GrandMaster
New member
"make me big"
i looked at Frisky's Gallery.......and it worked!!
i looked at Frisky's Gallery.......and it worked!!
SublimeZM said:
well... depending on what the intake is, training etc ... it can be a slow process where you will gain less fat or a fast process where you gain more lbs and then shed the fat. Its totally up to the way you want to do things. Its really hard to gain muscle and lose fat all at once, not to say it can't be done but the process will be alot longer that way.
how tall are you? what is your def of huge? 200-220?
With age comes muscle maturity... take your time
mrdeeznuts
New member
post up your current picture so we know you body composition.... anyone could give you advice but they have to know what they are working with.
eat big
New member
SublimeZM said:
I got kinda fat but became amazingly strong. It's all about your diet. If you train hard enough already, it's your diet. Here's what I consistently eat:
Chicken Breasts
Lean beef
Fish
Cottage Cheese
Black Beans
Sweet Potatoes
Brown Rice
Whole Wheat Spaghetti
Egg whites
Bananas
Peanuts
Pistachios
Oatmeal
I don't eat all those carbs in one day. But just about every thing else is eaten almost every day.
mrdeeznuts
New member
SublimeZM said:
then the ppl that have seen it can help you out or pm me a tiny pic and i can give u my advice
wwhats ur carb intake like?eat big said:
its true ur supposed to limit ur carbs as u get closer to bed, correct?
also, in terms of the meats, how do u cook them in a dorm? im thinking of sneakig in a foreman grill even tho they are illegal cuz of fire hazzards and just hide them during inespection
mrdeeznuts
New member
GrandMaster
New member
my metabolizm is too fast..........so i just eat everything,
i want to gain too, so im not concered too much about fat intake, now that i've been on EF and read lots.
i want to gain too, so im not concered too much about fat intake, now that i've been on EF and read lots.
RADAR
Well-known member
for those interested!
Heres some important info.What is the most anabolic substance known to man? If you said food then you are 100 percent correct. It is absolutely impossible to put muscle on without enough nutrients to support the process. You can train day after day, month after month, and still see absolutely nothing new in the mirror if you are not eating enough.
Taking this into consideration, it would stand to reason that the more food you consume, the higher an anabolic response your body will have after a brutal workout. So if you were looking for a muscle building magic bullet then you have no further to look than your refrigerator! Go stand in your kitchen for a minute. Look around, you are completely surrounded by the most anabolic substance in the world! You can almost feel its power as if the cabinets were about to explode. For if you consume the correct amount of macronutrients you will undoubtedly experience a surge of muscle growth that you never imagined possible!
Everything I have ever done has been to the extreme. Whether at work or play I have always attempted to break barriers. I believe that this is the mentality a bodybuilder must have if he/she is to succeed! Therefore, you can imagine what transpired when I first discovered the anabolic power of food. I stuffed myself with it!
Make no mistake about it, you will never become huge on 2,500 calories a day! No matter what any sell out magazine tells you. I know that allot of you are thinking, " what about my abs? I don't want to lose sight of them." Have you ever seen pro bodybuilders in the off season? They are tanks! Lee Priest competes at 225 and has gotten up to 300 pounds in the off season. While I am not going to ask you to go to these extremes, you must sacrifice by gaining a small amount of fat if you ever hope to add serious muscle mass. Guess what? When you diet the fat off after a bulk, your abs will still be there, and with them, a whole new layer of lean muscle mass that you can show off at the beach! Remember bodybuilding is a process of building the body up and then chiseling it down again. You must understand that you cannot build anything without the proper materials and that is what "Diet" is all About. Here's what I am going to do, I will post a mass building diet that is meant to build muscle, while keeping fat gain to a minimum. I will accomplish this by sticking with extremely clean eating!
Components :
Protein - I can talk all day long about the importance of protein! But I will sum it up by saying that this macronutrient contains the building blocks of muscle tissue! Without the proper amount of protein you can kiss muscle gains goodbye! I would recommend a minimum of 1 to 1.5 grams per pound of body weight a day from sources such as chicken, fish, turkey, steak, skim milk, egg whites and protein powders. Therefore, if you weigh 200 pounds, you should consume 200 to 300 grams per day. Lastly, I would stay away from foods such as bacon and ribs. All the meat you eat should be lean.
Carbohydrates - Obviously you cannot induce muscle growth without intense workouts. Well, there is no way that you can train at an optimal level without the bodies chief source of fuel. The Carbohydrate. This macronutrient not only fuels us, but it releases one of the body's most anabolic hormones in response to its ingestion. This hormone is called insulin, and it increases the uptake of protein into our muscles tremendously. Carbs also spare protein so that it can be used to build muscle as opposed to being burned as energy (see note). You should consume 2.5 to 3.5 g of carbohydrates a day. That said, a 200 pound man would consume 500 to 700 grams of carbs a day from complex carbohydrates such oatmeal, and wheat bread.
Note: The body has the capability to convert other macros into glucose. Such a process is known as gluconeogenesis. Mr. Knowlden discusses this in The Window Of Opportunity. Here is an excerpt:
Cortisol literally converts muscle tissue to proteins for conversion into glucose. This is your body’s way of producing energy when all readily available energy (glucose) and stored forms (glycogen) of energy have been expended. To compensate for this depletion of energy, your body will go into a process called gluconeogenesis to produce glucose from amino acids in the liver. The end result of this process? Hard earned muscle used as energy, and all potential gains becoming null and void.
Essential Fatty Acids - Fat intake, namely from EFA's, are vital to your progress. Essential Fatty Acids help with countless areas in our bodybuilding lifestyle. For more information on this, refer to, Essential Fatty Acids - An In Depth Analysis.
Calculating Your Calories
I discuss caloric calculation in 13 weeks to burning fat the diet. You can go to the exact section by clicking here. Once there, find the amount of calories it would take to maintain your current bodyweight. Here is what you must understand: even though food is extremely anabolic, a general rule of thumb, is that the higher you raise your caloric intake, the more fat you will store. You can minimize this through clean eating, and slowly raising your calories. For example, say your maintenance is 3, 000 calories per day, you might tack on an additional 250 calories the first week to increase muscular gains. On that low an increase, fat gain will be negligible to non-existent! If weight gain fails, then increase your intake slowly again.
Sample Meal Plan
The following diet is over 4,500 calories, you will of course adjust it to your daily needs as calculated above.
Meal One
Calories
Carbs
Protein
Fat
5 egg whites
60
0
18
0
2 whole eggs
144
0
12
10
1 cup Oatmeal 300
54
10
6
1 medium sized apple
90
23
1
0
Total
594
77
41
16
Meal Two
Calories
Carbs
Protein
Fat
7 oz chicken breast 217 0 45 4
1 cup Oatmeal 300
54
10
6
Total
517 54 55 10
Meal Three
Calories
Carbs
Protein
Fat
6 oz Tuna
186 0 39 3
4 slices wheat. bread 440 104 8 2
Total
626 104 47 5
Meal Four (PW shake)
Calories
Carbs
Protein
Fat
45 Grms Dextrose 180 45 0 0
45 Grms Dextrose 180 45 0 0
46 grams of Whey
220 6 46 3
Total
580 96 46
3
Meal Five
Calories
Carbs
Protein
Fat
1 Cup of Oatmeal 300
54
10
6
1 Large Sweat Potato 150 35 3 1
2 turkey Burgers 260 2 48 6
Total
710 91 61 13
Meal Six
Calories
Carbs
Protein
Fat
8 oz fish 258 0 45 9
1 Large Sweat Potato 150 35 3 1
Total
408 35 48 10
Meal Seven
Calories
Carbs
Protein
Fat
8 oz fish 258 0 45 9
2 or 3:1 ratio N3-N6 EFA'S--2 table spoons 250 0 0 25
Assorted Greens 40 6 2 1
Total
548 6 47 35
Meal Eight
Calories
Carbs
Protein
Fat
1 Cup Cottage Cheese 220 5 45 2
2 or 3:1 ratio N3-N6 EFA'S--2 table spoons 250 0 0 25
Assorted Greens 40 6 2 1
Total
510 11 47 28
Daily Totals
Calories
Carbs
Protein
Fat
Nutrient Grams
4,500
474
392
120
This articles was meant to build a solid foundation. A foundation based on the following fact: " If you want to be one of the Big Boys you've got to eat like the big boys!"
Now its "Time to get big"
RADAR
Heres some important info.What is the most anabolic substance known to man? If you said food then you are 100 percent correct. It is absolutely impossible to put muscle on without enough nutrients to support the process. You can train day after day, month after month, and still see absolutely nothing new in the mirror if you are not eating enough.
Taking this into consideration, it would stand to reason that the more food you consume, the higher an anabolic response your body will have after a brutal workout. So if you were looking for a muscle building magic bullet then you have no further to look than your refrigerator! Go stand in your kitchen for a minute. Look around, you are completely surrounded by the most anabolic substance in the world! You can almost feel its power as if the cabinets were about to explode. For if you consume the correct amount of macronutrients you will undoubtedly experience a surge of muscle growth that you never imagined possible!
Everything I have ever done has been to the extreme. Whether at work or play I have always attempted to break barriers. I believe that this is the mentality a bodybuilder must have if he/she is to succeed! Therefore, you can imagine what transpired when I first discovered the anabolic power of food. I stuffed myself with it!
Make no mistake about it, you will never become huge on 2,500 calories a day! No matter what any sell out magazine tells you. I know that allot of you are thinking, " what about my abs? I don't want to lose sight of them." Have you ever seen pro bodybuilders in the off season? They are tanks! Lee Priest competes at 225 and has gotten up to 300 pounds in the off season. While I am not going to ask you to go to these extremes, you must sacrifice by gaining a small amount of fat if you ever hope to add serious muscle mass. Guess what? When you diet the fat off after a bulk, your abs will still be there, and with them, a whole new layer of lean muscle mass that you can show off at the beach! Remember bodybuilding is a process of building the body up and then chiseling it down again. You must understand that you cannot build anything without the proper materials and that is what "Diet" is all About. Here's what I am going to do, I will post a mass building diet that is meant to build muscle, while keeping fat gain to a minimum. I will accomplish this by sticking with extremely clean eating!
Components :
Protein - I can talk all day long about the importance of protein! But I will sum it up by saying that this macronutrient contains the building blocks of muscle tissue! Without the proper amount of protein you can kiss muscle gains goodbye! I would recommend a minimum of 1 to 1.5 grams per pound of body weight a day from sources such as chicken, fish, turkey, steak, skim milk, egg whites and protein powders. Therefore, if you weigh 200 pounds, you should consume 200 to 300 grams per day. Lastly, I would stay away from foods such as bacon and ribs. All the meat you eat should be lean.
Carbohydrates - Obviously you cannot induce muscle growth without intense workouts. Well, there is no way that you can train at an optimal level without the bodies chief source of fuel. The Carbohydrate. This macronutrient not only fuels us, but it releases one of the body's most anabolic hormones in response to its ingestion. This hormone is called insulin, and it increases the uptake of protein into our muscles tremendously. Carbs also spare protein so that it can be used to build muscle as opposed to being burned as energy (see note). You should consume 2.5 to 3.5 g of carbohydrates a day. That said, a 200 pound man would consume 500 to 700 grams of carbs a day from complex carbohydrates such oatmeal, and wheat bread.
Note: The body has the capability to convert other macros into glucose. Such a process is known as gluconeogenesis. Mr. Knowlden discusses this in The Window Of Opportunity. Here is an excerpt:
Cortisol literally converts muscle tissue to proteins for conversion into glucose. This is your body’s way of producing energy when all readily available energy (glucose) and stored forms (glycogen) of energy have been expended. To compensate for this depletion of energy, your body will go into a process called gluconeogenesis to produce glucose from amino acids in the liver. The end result of this process? Hard earned muscle used as energy, and all potential gains becoming null and void.
Essential Fatty Acids - Fat intake, namely from EFA's, are vital to your progress. Essential Fatty Acids help with countless areas in our bodybuilding lifestyle. For more information on this, refer to, Essential Fatty Acids - An In Depth Analysis.
Calculating Your Calories
I discuss caloric calculation in 13 weeks to burning fat the diet. You can go to the exact section by clicking here. Once there, find the amount of calories it would take to maintain your current bodyweight. Here is what you must understand: even though food is extremely anabolic, a general rule of thumb, is that the higher you raise your caloric intake, the more fat you will store. You can minimize this through clean eating, and slowly raising your calories. For example, say your maintenance is 3, 000 calories per day, you might tack on an additional 250 calories the first week to increase muscular gains. On that low an increase, fat gain will be negligible to non-existent! If weight gain fails, then increase your intake slowly again.
Sample Meal Plan
The following diet is over 4,500 calories, you will of course adjust it to your daily needs as calculated above.
Meal One
Calories
Carbs
Protein
Fat
5 egg whites
60
0
18
0
2 whole eggs
144
0
12
10
1 cup Oatmeal 300
54
10
6
1 medium sized apple
90
23
1
0
Total
594
77
41
16
Meal Two
Calories
Carbs
Protein
Fat
7 oz chicken breast 217 0 45 4
1 cup Oatmeal 300
54
10
6
Total
517 54 55 10
Meal Three
Calories
Carbs
Protein
Fat
6 oz Tuna
186 0 39 3
4 slices wheat. bread 440 104 8 2
Total
626 104 47 5
Meal Four (PW shake)
Calories
Carbs
Protein
Fat
45 Grms Dextrose 180 45 0 0
45 Grms Dextrose 180 45 0 0
46 grams of Whey
220 6 46 3
Total
580 96 46
3
Meal Five
Calories
Carbs
Protein
Fat
1 Cup of Oatmeal 300
54
10
6
1 Large Sweat Potato 150 35 3 1
2 turkey Burgers 260 2 48 6
Total
710 91 61 13
Meal Six
Calories
Carbs
Protein
Fat
8 oz fish 258 0 45 9
1 Large Sweat Potato 150 35 3 1
Total
408 35 48 10
Meal Seven
Calories
Carbs
Protein
Fat
8 oz fish 258 0 45 9
2 or 3:1 ratio N3-N6 EFA'S--2 table spoons 250 0 0 25
Assorted Greens 40 6 2 1
Total
548 6 47 35
Meal Eight
Calories
Carbs
Protein
Fat
1 Cup Cottage Cheese 220 5 45 2
2 or 3:1 ratio N3-N6 EFA'S--2 table spoons 250 0 0 25
Assorted Greens 40 6 2 1
Total
510 11 47 28
Daily Totals
Calories
Carbs
Protein
Fat
Nutrient Grams
4,500
474
392
120
This articles was meant to build a solid foundation. A foundation based on the following fact: " If you want to be one of the Big Boys you've got to eat like the big boys!"
Now its "Time to get big"
RADAR
GrandMaster
New member
Awsome Post Radar!
eat big
New member
SublimeZM said:
Yeah I JUST got out of the dorms and it sucked. Didn't have a Foreman, but just keep it on the DL. You sure your college campus doesn't have a grill for cooking out you can use? The area I lived in had a grill and I used that. Finding healthy food in college is hard or almost impossible if you don't have a car. I had a car and went to the grocery a few times a week. I had a microwave and a microfridge so most of my protein was cottage cheese, protein shakes, and tuna.
T
The Shadow
Guest
I actually did something similar for a coulple of EFer a while back
GrandMaster
New member
SublimeZM said:
I've never seen Pics of Radar.......hear hes a Bigassmofo!
mrdeeznuts
New member
SublimeZM said:
Radar has some solid advice, he's a vet. Have you ever seen what some of the old time body builders look like when they hit their 50s. Just because he was using a fake picture doesn't mean all his advice is complete bs. The meal plan he posted is pretty solid if you can consume that much food.
Personally I'm going to try to follow that meal plan for the next 4 months and post up my before and after results if i can keep to a solid lifting and eating schedule to prove radar is not full of shit.
GoldenDelicious
New member
oooo. when i hear younger guys say "i want to get big" i wince. trying to press fast forward on the "get big" thing and eating/training like a mofo is usually a prelude to turning to a huge ball of lard that tries to flex and looks stupid - usually in a tight t-shirt.
the guys up there have the diet/training thing covered, i just want to add that you need time, and dedication. the guys with the best bods are usually the ones who stuck to the plan the hardest, for the longest.
have fun
the guys up there have the diet/training thing covered, i just want to add that you need time, and dedication. the guys with the best bods are usually the ones who stuck to the plan the hardest, for the longest.
have fun
mrdeeznuts
New member
GoldenDelicious said:oooo. when i hear younger guys say "i want to get big" i wince. trying to press fast forward on the "get big" thing and eating/training like a mofo is usually a prelude to turning to a huge ball of lard that tries to flex and looks stupid - usually in a tight t-shirt.
the guys up there have the diet/training thing covered, i just want to add that you need time, and dedication. the guys with the best bods are usually the ones who stuck to the plan the hardest, for the longest.
have fun
this is definitely the downfall of many young men including myself. the more i stick to the plan the better the gains and appearance is.
good post GD
GoldenDelicious
New member
fuck i feel old now 
thanks sublime, you little bastard, this is your fault
thanks sublime, you little bastard, this is your fault
You work out?KillahBee said:
If you want to be big read see needsizes post on what he did natty and do that he was very impressive before he started juicing and has just gotten better with age.
GrandMaster
New member
GoldenDelicious said:oooo. when i hear younger guys say "i want to get big" i wince. trying to press fast forward on the "get big" thing and eating/training like a mofo is usually a prelude to turning to a huge ball of lard that tries to flex and looks stupid - usually in a tight t-shirt.
the guys up there have the diet/training thing covered, i just want to add that you need time, and dedication. the guys with the best bods are usually the ones who stuck to the plan the hardest, for the longest.
have fun
U actually had something positive to say?! damn..........
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