Gaining Weight

[PMDL]

Texas i like alot of the said you have said. But a couple of things. To gain 15lbs of mass in a month is alil unrealistic. If you do gain that much, most will be in the form of fat. Remember, building muscle takes time. You have to work out and break down your muscle fiber, then let your body rebuild it, and then you have to break it down again.

Protein synthesis in muscle returns to baseline within 48-72 hours after a training session. This means that you should be training a muscle no less than every 5 days, and as frequently as three times a week to see optimal growth.

1-1.5 lbs/week is a good goal to shoot for.

Another thing with the protein shake,45 grams of protein is alot. Our bodies can only handle at max an amoutn of 35 grams at one serving. Hence youre going to be pissing away your money with those extra 10 grams.

Reference?

[lax854]

Protein synthesis in muscle returns to baseline within 48-72 hours after a training session. This means that you should be training a muscle no less than every 5 days, and as frequently as three times a week to see optimal growth.

1-1.5 lbs/week is a good goal to shoot for.



Reference?

reference is my training course with ACE and my ex-boss who is a nutritionist and phsyical therapist for 20 years. I agree with your timeline for muscle recovery. Many experts state 48 hours as the time line which technically means you can work the muscle every 3 days. Your body can only absorb so much protein at a time.

[drummer-eman]

Just wait. When you hit around 30 you won't have any trouble gaining weight. Trust me on this.

YEP, 110% guaranteed to work. I just hit 37 last week and cant stop gaining weight. I mean I know my MIND is getting bigger and my arms and chest are but so is my uh 'radio car spread' 6' 240 is NOT where I want to be,,,,

[PMDL]

reference is my training course with ACE and my ex-boss who is a nutritionist and phsyical therapist for 20 years....Your body can only absorb so much protein at a time.

That's funny, nobody told my body this while I was consuming 50-100g of protein at a sitting.

[lax854]

That's funny, nobody told my body this while I was consuming 50-100g of protein at a sitting.

listen, ill tell you right now i dont know everything about working out. The thing is, there are certain facts i know about the body through nutrition classes and my training classes. You can take 50grams of protein at one time. It wont kill you, might give you gas, but you certainly wont die. The amoutn you absorb however will be around 35 grams. The other 15 grams or so will be excreted through your urine. You wont really know it is being excreted. Do a search, i promise you your body can only absorb so much at one time.

[stnly_kwlsk]

I'm with lax84..ISOPURE MASS works! My buddy tried it and gained 18 lbs. Bulk up carbs and eat 6 meals a day.

[PMDL]

You wont really know it is being excreted. Do a search, i promise you your body can only absorb so much at one time.

I have. Interestingly enough, Pubmed turns up exactly nothing that indicates this limit.

[IamThelaw]

my life for the past 6 years has been to be as big as possible for football and now im trying to get down. Your frame is the exact opposite of mine but the concept is the same.
1. you need to be taking in upwards of 3000 calories a day in atleast five different meals. 1-2 grams of proteing for each pound of your weight. nothing but complex carbs greens, yams, brown rice some pasta. EAT EAT EA
T... when you feel sick eat some more you will get used to it.
2. Do absolutely NO CARDIO... heavy lifting will get your heart rate and oxygen intake level up enough.
3. You should be doing no more than 2 muscle groups a day for five days a week Ex. Back/tri chest/bi legs/shoulders abs/ Chest on the fifth. or split it with days off. Rest is imperative to musle recovery.
4. you should be doing pyramid heavy lifting with 3-5 sets of 4-6 reps. HEAVY HEAVY HEAVY do a split similar to 75%..80..85..90..90 increasing each set with that percentage of your maximum 1 rep weight. have a good spotter that will make you work your *** off with those last heavy lifts and COMPLETE every rep. When u are don lifting you should feel as swoll as the hulk. then drink a supplement shake like cytogainer right after you finish.
5. EAT EAT EAT EAT EAT... ALL HEALTHY LEAN PROTEIN AND COMPLEX CARBS...EAT EAT EAT
6. ONLY REST ON REST DAYS DO NOT SKIP WORK OUT DAYS IT WILL HURT YOUR PROGRESS
7. DONT BE AFRAID TO GET NASTY IN THE WEIGHT ROOM GET MAD AND PUMPED UP BE AN ANIMAL ... A BEAST:mad:

[IamThelaw]

oh. and to answer your size question I will be blunt and honest (this is my opinion and i mean to offend no one). your size will probably not be a problem during hiring but at 160 pounds you could be a danger to yourself and others. at that size you can only be so strong. when your run up on tyrone who cant go back to prison cuz its for a long time and hes been smoking some rock and he aint going down without a fight not to mention he was in for five years already with nothing to do but lift and fight and hes 6'6 320 rock solid...well mabye he just does rock once in a while:p you are going to be no match in a physical confrontation...yes you have tools but sometimes its just not enough...that tyrone can break you like a toothpick. how are u gonna get him off u or your partner? This should scare you and piss you off and drive you to get bigger and push harder in the weight room. then when you come across tyrone....well he aint so big no more, right
again this is just my opinion and i am just thinking worst case scenario but it is a possibility in the line of work we do or are pursuing.
so hit it hard and get HUGE.
best of luck
T

[matt87]

my life for the past 6 years has been to be as big as possible for football and now im trying to get down. Your frame is the exact opposite of mine but the concept is the same.
1. you need to be taking in upwards of 3000 calories a day in atleast five different meals. 1-2 grams of proteing for each pound of your weight. nothing but complex carbs greens, yams, brown rice some pasta. EAT EAT EA
T... when you feel sick eat some more you will get used to it.
2. Do absolutely NO CARDIO... heavy lifting will get your heart rate and oxygen intake level up enough.
3. You should be doing no more than 2 muscle groups a day for five days a week Ex. Back/tri chest/bi legs/shoulders abs/ Chest on the fifth. or split it with days off. Rest is imperative to musle recovery.
4. you should be doing pyramid heavy lifting with 3-5 sets of 4-6 reps. HEAVY HEAVY HEAVY do a split similar to 75%..80..85..90..90 increasing each set with that percentage of your maximum 1 rep weight. have a good spotter that will make you work your *** off with those last heavy lifts and COMPLETE every rep. When u are don lifting you should feel as swoll as the hulk. then drink a supplement shake like cytogainer right after you finish.
5. EAT EAT EAT EAT EAT... ALL HEALTHY LEAN PROTEIN AND COMPLEX CARBS...EAT EAT EAT
6. ONLY REST ON REST DAYS DO NOT SKIP WORK OUT DAYS IT WILL HURT YOUR PROGRESS
7. DONT BE AFRAID TO GET NASTY IN THE WEIGHT ROOM GET MAD AND PUMPED UP BE AN ANIMAL ... A BEAST:mad:

No cardio? Heavy lifting will get your oxygen level up enough? Please dude, if you're going to give advice make sure it's legit. You need to have stamina, and just lifting weights isn't going to give you that. In a job like law enforcement you need to make sure you have the cardiovascular endurance to not only chase after someone, but be able to fight without dieng because you never do cardio.

[IamThelaw]

Uhh..no heavy lifting at a constant pace will increase your heart rate which is the definition of a cardio workout and it is scientifically as well as medically proven that lifting heavy sets at a rapid pace does increase your oxygen intake levels. How do u think a power lifter (worlds strongest man) can pull a tractor trailer truck fifty yards with out "dying" or carrying 300 pound stones up and down steps... I think that they might be ok chasing someone. Power lifters do little to no cardio as not to decrease their muscle mass. this guy is not trying to put on bodybuilder lean mass he is trying to hulk up. If YOU are gonna give info give your own and stay off mine. I guess my college football coach wouldnt let me do cardio to put on mass because he didnt want me to be able to run up and down the field during the game?hmmm

[PMDL]

Uhh..no heavy lifting at a constant pace will increase your heart rate which is the definition of a cardio workout and it is scientifically as well as medically proven that lifting heavy sets at a rapid pace does increase your oxygen intake levels. How do u think a power lifter (worlds strongest man) can pull a tractor trailer truck fifty yards with out "dying" or carrying 300 pound stones up and down steps... I think that they might be ok chasing someone. Power lifters do little to no cardio as not to decrease their muscle mass.

First of all, strongmen (not powerlifters) train specifically for that type of anaerobic endurance, and those events most assuredly count as a type of cardio.

A true powerlifter may not do cardio, but such a big heavy fella isn't gonna be winning any races either. At my heaviest, up around 230 @ 5'9, I was doing good to walk 100 yards, let alone run it.

It's taken me some dieting back down to 205 ish and training specifically for it to get any decent CV capacity back.

this guy is not trying to put on bodybuilder lean mass he is trying to hulk up. If YOU are gonna give info give your own and stay off mine. I guess my college football coach wouldnt let me do cardio to put on mass because he didnt want me to be able to run up and down the field during the game?hmmm

There's a big difference in getting big, and getting big at the expense of what you're trying to do. Getting huge is pointless if he loses the ability to meet the physical requirements of the job.

If he has time to bulk up then get back in shape, sure. If not, that's a poor approach.

[IamThelaw]

PD thanks for answering back in a less combative way. I was running a 7:20 mile and a 4.8 40 yard dash and a 4.4 shuttle at 312 pounds. Granted this was with limited sprints as cardio but no 30 minute run. Its possible to be big and fairly quick.

[matt87]

Uhh..no heavy lifting at a constant pace will increase your heart rate which is the definition of a cardio workout and it is scientifically as well as medically proven that lifting heavy sets at a rapid pace does increase your oxygen intake levels. How do u think a power lifter (worlds strongest man) can pull a tractor trailer truck fifty yards with out "dying" or carrying 300 pound stones up and down steps... I think that they might be ok chasing someone. Power lifters do little to no cardio as not to decrease their muscle mass. this guy is not trying to put on bodybuilder lean mass he is trying to hulk up. If YOU are gonna give info give your own and stay off mine. I guess my college football coach wouldnt let me do cardio to put on mass because he didnt want me to be able to run up and down the field during the game?hmmm

Right, I'd love to see that worlds strongest man run two miles without puking too. Cardio is important in stamina, and important in le