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Make Me Bigger :(

Z

ZacTargac

New member
Alright 5 foot 11 155.5 lbs.

I want have a bigger look to me and stick to it.
I once lifted the whole summer 5 days a week for football at our gym and i gained a lot off mass but didnt get big.
I did put on the muscle weight but i want to get back into it and make sure i make the rest of the summer count.

I got a membership to my local gym with just about everything.

I want to mainly build my pecs arms back shoulders to a stronger and bulkier look. I want bigger biceps, triceps and i want them to be defined. I do not care how long it takes i know it can be done.

I will also throw in the leg work outs with squats, leg curls etc.

There is one con about me wanting to get bigger, I have never been good at bench press for my size i cant even do 135 any more but i can do dumbell bench a lot better.

And at my gym everybody is always seeing who is benching what and with my personality on weightlifting i do not want to do benchpress in front of people until either i bulk up or do other chest and body lifts so bench pressing will become easier to me.

So basically i want to become a lot bigger and stronger with good definition and make my 6 pack more defined.

Can somebody please encourage me and maybe let me have a look at some training logs and possibly give out there MSN messenger email to me so i can ask questions and what not.

Thanks,

Zac
 
There are a lot of different routines out there and a lot of them are covered in the training methods sticky at the top of the training page. The first and most important thing that you need to do is check your ego at the gym door. Don't worry about what someone else is lifting. Push what you can, use good form and eat.

Good luck. :)
 
to all those "what do you bench?" clowns-fuck em
worthless
making improvemnts consitently is far more important

and liek big said-eat and eat correctly

and you can pm me with any questions, and just about everyone else too, lots of good guys here to help ya out
 
Form is so important....good form coupled with progressive resistance, and of course big eating....is a surefire way to get bigger

As for a routine goto the top of the page and check out the stickies...and ASK QUESTIONS..PM me or start a thread...whatever..even about such "simple" things as eating..how much sleep...etc
 
There's always gonna be someone that can lift more than you can, so don't sweat it -- use it as motivation to get stronger. Stick to a good routine, stay consistent, and most importantly: EAT.
 
Yep, don't caught up with the "What can you bench?" homos at the gym. Most of them use shitty form and move pussy weights anyway.

Like everyone said, you need to eat, and eat, and eat, or all the training in the world will be useless.

If you want a bigger look, you need make heavy, compound movements the center of your routine and give them 100% priority. If you conentrate on only working your chest and arms, you're gonna look like a little squid who trains nothing but chest and arms....lol....I would suggest you think of your body in terms of 1.)Legs, 2.)Back, 3.) Shoulder Gridle.

If you're just re-entering training you want to be as basic as you can get. For Legs concentrate on full back squats and full front squats, and good mornings, for back concentrate on deadlifts, chins, and barbell rows, (if you know a good coach, learn how to clean and snatch, if you don't, wait til you do because you will only butcher the form), for the shoulder girdle focus on flat and incline bench presses and overhead presses and dips.

I would follow a full body M-W-F routine or M-Tu-Th-F lower/upper split. At the end of a session or on an extra day you can do some bullshit, pretty-boy work for the biceps, triceps, and calves (I'm guilty of this myself, lol).

PM me with any questions, I'd love to help you out more. Soak up all the info. you can on the internet and learn to evaluate it and form your own opinions. Your post is gonna frustrate some people, because you did kind of say 'I wanna be big, and ripped, and huge, and strong", but thats part of being a kid and being new to the iron, once people see you're serious and want to truly make progress and work hard, you'll get a lot more help.

You do need to learn to eat, and I don't care what you'll say about eating like a pig or having a fast metabolism, because unless you have a medical condition or you're a world class endurance athlete, there is NO excuse to weigh 155 at 5'11". So, post up your diet and we can go from there.
 
yea bro, post your routine(s) and we'll work with ya...dont be afraid to ask about anything man...yea, and check your ego at the door, you're not at the gym to work your ego

peace,
CN
 
Alright,

For eating i really dont have big breakfast just a bowl of cereal to get me going for lunch i will eat whatever, Burger, Hot pockets, MEat, CHick fried rice.

The question is What should i start eating for snacks, breakfast, lunch and dinner

Do i need to stop drinking soda, eating more and drink lots more water and any kind of supplements such as whey protein to help the muscle build.

And if anybody can be nice enough if they can link me up a good workout so i can head to the gym this afternoon.

-Zac
 
you need to up your protein intake, at least 200 grams a day for your bodyweight, and spread it out over at least 5 meals and/or snacks, that is easily the most important part.
Training is simple, stick with the basics, free weight movements, and like the others said, it doesnt matter one bit how much others lift compared to you. Always strive to beat what you did last time, but never compare it to others. I know lots that can outlift me in exercises like bench, but none of them will take their shirt off next to me. Its not about how much I lift, its about how I look
 
Don't rely on shakes or bars to get your protein. Plan out five small meals during the day to eat, and suppliment that with one or two shakes. Try to get most of your protein from real food. I would concentrate on lean meats, skinless chicken, fish, eggs, and fresh vegs..
 
DEDICATION, that is the hardest part, you sound kinda young, so all you need to do is eat as much and as clean s you can, and stick with a program. there are plenty of peoples journals on here, all you got to do is read a few, and piece together something that will work well with want you want, then post up your idea and people will critique it. Everybody here is here to help and learn....
 
Zac, we're the same height, and I weigh 260 with a 36" waist. I am not bodybuilding, so I am not concerned with every last detail and counting everything to the decimal, but with goals of getting as strong as possible and adding quality size, I know that fueling the body is very important. I eat real similar to the way a lot of my friends that are bodybuilders eat when bulking.

My training is hard and burns A LOT of calories, so I am no only replacing what I lost, but trying to take in more to continue making progress.

A typical day looks something like this....

Meal 1: Omlette (3 whole eggs plus 3 whites) with ham, onions, and mushrooms. Home Fries. 2 Slices of whole wheat toast. A lot of milk, maybe a quarter of a gallon.

Meal 2: this is really snacking throughout the morning, I drink water throughout the morning and usually eat a Metrx Big 100 bar and some peanuts or cashews.

Meal 3: 2 cans of tuna fish with a LITTLE bit of mayo or miracle whip on with 4 slices of whole wheat bread. whatever doesn't fit on the bread, I eat with a fork. OR some days I will go to McDonalds and get a big n tasty value meal with a coke and a burger or chicken mcnuggets on the side.

Meal 4: I snack throughout the afternoon and drink water. I'll usually have a Metrx Big 100 Bar and a natural peanut butter and jelly sandwich on whole wheat bread.

Preworkout Meal 5: I have a slice of whole wheat toast with natural peanut butter and hunny, coffee for energy, and gatorade to keep hydrated.

Postworkout/Meal 6: I eat a big meal within a half hour of training. Typically a half pound of ground beef mixed with mac and cheese OR a half pound of ground beef with taco seasoning and flour tortillas OR 2 chicken breasts with whole wheat pasta or brown rice, with extra virgin olive oil (2 tablespoons) and veggies. I drink maybe a 1/4 to 1/2 a gallon of skim milk and sometimes I have something sweet after like a peice of a candy bar or a small amount of ice cream or 1 krispy kreme doughnut (I have dessert maybe 3-4 times a week) Once or twice a week I will eat a large pizza with pepperoni and ham, this gaurantees I will set some PR's in training the next day.

Meal 7: A muscle Milk or a myoplex with 2 cups skim milk, a banana, and a tablespoon or 2 of natural peanut butter. I also have a slice of whole wheat bread.

-During a day I drink probably 1 gallon of water and 3/4 of a gallon of skim milk. I drink soda 1-3 times per week. And I avoid alcohol, I drink maybe 3-4 beers a month, if that. If you really want to pak on pounds, you can set your alarm for the middle of the night and have a myoplex or metrx with some natural peanut butter....OR a natural peanut butter and banana sandich with honey on whole wheat bread, then go back to sleep and enjoy awesome gains.

Hope this helps......again, this is a typical day and it varies, I forgot to mention that I eat a lot of oily fish like salmon, it is packed to the core with protein and has essential fatty acids to protect your joints and your lipid profile as well.

Tony
 
Last edited:
ZacTargac said:
For breakfastes what do you guys do besides eggs? doesnt that get old quick?
Click to expand...

doesnt have to be eggs

you can have what ever

i like grilled chicken salads in the mornings every once in a while
i know a guy who has a steak n sweet potatoes every morning

yougurt, turky bacon and oatmeal will work too
 
Aside from what everyone else said, youll need to be consistent for alot longer then a summer to reap the benefits. If you dont stay consistent all your gains will be lost as well. Also, dont be too concerned about putting up weights on the bench press. Its a good goal, but inclines are more useful for building the chest anyway. Even so, its not all about the weight your moving, focus on feeling and contracting the muscle as well. Its very possible to build strength without a gain in size. Im assuming you want both. Check out the training stickies, and my reccomended method if you like. I started at 105-115 when I started training and couldnt bench the bar without assistance. Im still natural and approaching 9X strength on the bench and have gained around 90lbs in 9 years. It takes time and patience and alot of hard work, but youll get results if you train hard and consistent.
 
Alright guys you are very helpful and once this 1 week vacation hits im goign 5-6 times a week!

Another question is what should I NEVER EAT like am i going to totally have to stop drinking soda.


etc

Thanks
 
also about results

when will i notice some results and when will i really notice i ahve gotten bigger?

-Zac

This is if i lift 4-5 times a week with proper diet.
 
It is hard to notice results when you see yourself every day, and it takes a long time (years) to accomplish what the big guys on this board have. You need to commit to the long haul.

That said, maybe the best thing to do is take some measurements (arms, chest, waist, thigh, etc) now, and then once every 6 weeks or so.
 
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