Jza

Not for me - i need to BULK DOWN

Mate of mine weighs 9 stone and is about 5ft 8.

Joined a gym but cant seem to bulk up. He's one of those thin eat what he likes types - with muscle definition but laggy bands for biceps etc.

He's a veggi so I cant send him off eating whole chickens

Anyone know anything about this - all i know is about going the other way - losing weight How do you BULK UP???

Anyone got a good program? What about diet?

Ta,

Jza

SPEN555

Rather spending loadsa dosh on weight gain powders I used the following;

1 500gm box of Glucose (makes it taste better)
1 Box of flavoured complan
1 500gm tin/box of skimmed milk powder

mix it all up. voila!! cheapo weight gain powder and it only costs circa £3/£5 for somthing which would cost £30/£40 (robbin bastids).

Take between meals with water or milk.

When I was around the nine stone mark I used this twice a day, 3 generous tablespoons mixed with 1/2 pint of milk. I gained 1/2 stone within a month.

Pull a stunt like that nowadays and I'd be a reet fat f$ck.

Damian.

Jza

Cheers - but what about his training?

Jza

SPEN555

Progressive resistance, i.e. gradually increase weights. The bigger the weight you lift the bigger the muscle and hence increased body mass. All carried out in strict form otherwise you'll just injure yourself.

Unfortunately the quickest way is the hardest way, a bit of blood sweat and tears. That means sqauts, deadlifts, bench press, more sqauts (has a natural anabolic effect).

Do a search on this BBS, quite a few threads now on training.

Damian.

medders

heavy weights - relatively low reps for mass. plenty of rest. lots of protein.

milo

he is veggi (i will assume you mean no meat rather than vegan).. diet will be tough but not impossible.

most of his protein will have to come from dairy (eggs, milk).

for carbs, pasta and rice is a good choice.

given that he is totally missing out on meat, he may wish to consider creatine (in the absense of meat, he will be missing out on this totally otherwise).

he still needs the same overall nutritional values as anyone else. given his weight i would start him off on 1800-2000 calories a day. this should be increased by about 5-10% each week, assuming he is not gaining fat at those calories.

of those 2000 calories, try a 40/40/20 split.. so that's around 200g protein, 200g carbs and 50g fat.

egg whites will be his friend here for the protein. if he is vegan, he's pretty much screwed

as far as training goes.. compound movements. i would suggest a 4 day split based around a deadlift day, squat day, bench day and overhead press (or push press) day with 5x5 for those exercises, and higher reps for additional exercises for hypertrophy.

and he needs to get plenty of rest and sleep.

btw, this takes considerable time and requires patience, but it will come.

Richard Work

One thing that has made a difference to my arms lately is a workout I've been trying from Mens Health. It's like a 4 step circuit but you go heavy on the weights - try 3 circuits with no rest between sets:

1 Set - Dips (weighted or not)
1 Set - Tricep Extension (on back with bar/machine pull down)
1 Set - Narron grip pull up
1 Set - Bicep Curl (or variation)

My biceps in particular have got a bit bigger in a month or so but I guess ultimately size will depend on food intake.

[Edited by Richard Work - 10/15/2003 10:33:16 AM]

grovesy

Creatine did it for me.

Gym three times a week

Chest and Arms
Back and shoulders
Legs

and six month on creatine i did that for a year and got much bigger.

Now I do one muscle a night, but more cardio..to many pies over the summer

Jza

Thanks Guys,

Keep em comin!

Jza

Hobo_Jojo

im too lazy to do all that!! probably why im gettin fat! my excersise consists of skating to work in the morning (takes 30 mins) but thats gonna give me one leg bigger than the other!

yoza

The easiest way is reverse liposucktion(sp).

Were they inject fat into specific areas rather than suck it out.

You actually lie next to some fat person who is having the fat sucked out, and it then goes straight down the tube and into you. Couldnt be easier.......

Hobo_Jojo

thats just grim

super_si

2500 cal's is the average male adult so 2000 isnt any use.

SPEN555

Si,

He might mean for Jza so he can lose some weight (thru your own admission Jza).

milo

the 9 stoner is NOT of average size.. so why should he be taking in average calories? 2000 is more than enough for a 9 stoner to start with, and keep upping it if he doesn't get fat.

rule of thumb, take your bodyweight in lbs = BW.

12xBW = cutting
13xBW = maintaining
15xBW = bulking

Gridlock Mikey

Gotta say it dudes, the guys a bloody veggie, what duya expect

Never seen a fat or even proper weight veggie. Always look stringy and gaunt. Yes I have veggie mates, No this isn't a go at veggies, just an observation I've made

Humans are meant to eat meat. We can do without it, sure, but still don't change the fact that we do better with meat in our diets

Mikey