Ok, a total newbie here...

[Nortan]

Hi there, folks. I am a new reader to these boards, and I could use a little advice.

I am 39, 5"10", and currently 202 LBS, and in terrible shape. (I have recently cut down from 258...) I used to maintain my weight at 175 or so, and was a 6 night a week at the gym type of average "maintenance" workout person.

This time, I want to gain a lot of upper body size, and I need to do it quickly.

I understand what it takes physically and mentally to get myself cut down, and I know the work I need to put in to build up. I have done it before, but had little result gaining mass while cutting down the torso, even with a pretty good trainer. What I am looking for is a reccomendation on what I can take to help me gain some serious mass without putting my body at too much risk. In essence, I am looking for a "jump start" to decent shoulders, pecs and arms. I have about 60-90 days where I will be out of work, and have time to work on this seriously.

I see here so many products I am mind boggled. None of the over the counter stuff I have tried provided the boost I need. Anyone able to give me a clue about what to use and how to find it?

 

[Bulldog_10]

I'd say a nice cycle of food and exercise should be pretty good. I'd go with about 5000 cc's of protein everyday, and kick it off with 2500 cc's of gym time.

Seriously bro...just hit the gym hard and get your diet in check...no need for drugs. Personally, i'd say fuck the upper body bullshit, and hit the heavy compound movements (deads, squats, etc...) hard, and you will grow alot quicker.

 

[mikea]

Bro just read the boards and youl find plenty of answers!
Take your time and prove yourself!

 

[Silent Method]

This time, I want to gain a lot of upper body size, and I need to do it quickly.

OK, hold it right here. With this single statement you have likely dead-ended yourself.

If you really want to build the body you want, and keep it, stop fucking yourself over by insisting that you "need to do it quickly."

Instead, you must accept the fact that you need to do it permanently. That is, to attain the body you desire you MUST make a lifestyle change - NOT find a magic product!


Bro, in 60-90 days, simply utilizing a proper diet and training program, you can SEE fantastic results.

You want a better body TODAY? Read HERE.

 

[Nortan]

Let me clarify myself... I wasn't clear...

I have 60-90 days where I really have no responsibility to anyone, and I want to make the most of that time, not that I have to be giant in 90 days. If there is some sort of supplement, steriod, or whatever, that I can take to maximize that time, I wanted to know about it is all I was saying.

Getting fit again after leaving a job that ate 14-16 hours of my time every weekday is my long term goal. I am already doing everything possible (like a short routine at home at 9-11 PM, and running daily), and when the job ends in the next few weeks, I want to be ready to use the time I will have before the next contract to get myself as far as possible. The next job won't be so time intensive, and I will be able to work out regularly and at a normal time.

Does my request make any more sense now, or am I still looking in the wrong direction?

 

[Silent Method]

"Does my request make any more sense now, or am I still looking in the wrong direction?"

A bit more.

#1 - Stay away from steroids for now. You are NOT in the position to take advantage of them.

#2 - Develop a diet plan.

This is where any supplements you consider will come in. Remember, supplements are simply SUPPLEMENTAL nutrients. You want the hot items? Get a good multi-vitamin/mineral, a quality whey protein to help hit your protein intake, and some creatine if you so desire. None are magic, but used right they can help optimize your progress.

Look at the post I linked and log your meals like I describe. Do the research you find your calorie needs.

Some good rules of thumb for establishing macronutrient ratio are as follows:

- Consume 25% or less of your calories from fat. (Figure 1 gram of fat = 10 calories.)

- Daily, consume 1.6-1.8 grams of protein per kilogram of bodyweight. (A kilogram is 2.2 pounds.)

- The rest of your calories should come from low glycemic carbs. Do some research here to see what I'm talking about.

#3 - Training. Oh, where do I begin? Heavy weight training sessions should last around an hour. Much more inhibits progress. Beyond that, do some research. There are any number of programs that will help you reach your goals.

 

[the_jarhead]

No your request is not making sense now.
Here is what I mean.

I am already doing everything possible (like a short routine at home at 9-11 PM, and running daily),

2 hours is not a short routine. You make it sound like you want to work out all day since you don’t have to work. Guess what it isn’t going to work. You want to know what will really maximize your time and show good results. DIET. Bodies are made in the kitchen not just in the gym. I don’t care how much you work out, how many supplements you take, how much juice you inject, or how much you run. (Which by the way will do nothing for gaining mass) None of it will do you any good if you don’t eat right.

I suggest going over to the diet forum and do some reading. Then head over to the training forum and read some more. IMHO juice should only be a consideration after you have reached your natural potential. Definitely not to start it.

 

[Nortan]

Ok, got it.

Thanks!

(PS... I meant that I don't get to start working out until anywhere between 9 and 11 PM... not that I work out from 9 to 11.)