borich

Realised that i am underweight and pretty unfit and need to put on weight and also bulk up on the muscle if i am to be able to pass the police fitness test ( joining the police force next summer) I eat fairly well but my weight just seems to be stagnant. I have started cycling to work every day now which is a 50 mile round trip a week, Before i can start working out in the gym i have to put a certian level of fat on, Do these milk shakes and envery bars for bulking up help? if so can anyone recomend a way forward, As im concerned as im 5`11 tall and weight 9 1/2 stone, .

Borich

Ringpeas

I was exactly the same as you, 9.5 stone 5'10" but very fit, used to cycle everywhere.
Decided I needed to bulk up so started with 3 to 4 1 hour sessions at the gym every week.
Put 1.5 stone on in 6 months just using weights, mainly on the thighs chest and back.
As said though, you have to up your protien intake or you will just lose weight from burning extra callories.

I am now 12 stone and feel happy with that. I am never going to look like Arnie, I just don't have the build for it.

messiah

all the cardio work is likely to stop you gaining weight - you'll just be burning all the calories to fuel your trip.

for a quick strength boost (quick meaning a couple of weeks) do weights but only set of 15 at a time - if you can complete 15 at a given weight, increase the weight next session, if you can't manage 10 then drop back down a weight. You can increase strength quite quickly and more noticablely - as you'll know what you managed to do last time out.

Big a1

At that sort of weight I wouldn't really be worried about what you ate in the sense I wouldn't work out carb/protein ratios i'd just eat. Steak, chicken full fat milk, eggs all of these things should form the basis of your diet.

If you just go to the gym and dont alter your diet accordingly you will not put on weight.

I'd aim to consume around 3500 calories per day and just increase it in 250 incriments every few days until you hit 4500-5000 calories per day.

As some1 has said stick to your compound lifts and cut the cardio out.

This may not help your fitness but if you lift well and eat as much as you can then you will see results.

Oh and you cant put weight on very quickly if you are not willing to sacrifice a flat stomach.

SteveLegacyToo

Eat loads of chips and drink strong beer....get an XBox and Sky so you never have to leave the sofa, and the weight will just pile on!!

super_si

disagree. Thats only applicable really to the legs. ie 20 rep squat routine for hypertrophy.

Try doing working sets of 4*6, as stated about 5-6 meals a day. I cycle everywhere too so saying cardio is holding you back isnt true, ive added 2 1/2 stone muscle in 18months and gone from a 500lbs total to nearly 1100lbs. Milo is probably the man to help you

S

borich

ok thanks for the replys guys, im gonna go down the route of eating plently of protien and carbohydrates and will start going to the gym 4 times a week, I like the idea of sky and an a x box though :-)

Borich

super_si

No Hutton, my strength has progressed to that

Still swear by 20 rep squats for size

borich

my plan for the work out is that i will go to the gym 3 times a week and maybe a light session during the weekend, also i will cycle to work each day which will work out at 50 miles a week, diet wise, i will increase meat in take and eat lots of pasta, also will get 8 hours sleep a day, any other tips are welcome.

Borich

Jamie

See this chap



he knows all about that gym stuff

can be found in muppets

badger

TelBoy

LOL at *Jamie*

As mentioned, squats are essential. But like 75%+ of guys in the gym, i bet you don't do them, or give up on them after only a few attempts. Prove us wrong, and you'll gain weight, lose flab and tone up nicely. Sorted.