question on bulking
Hey Jamo,
i had a question about bulking and thought you'd be able to answer my question(s) really well since you were a former bodybuilder. I'm 16, 170lbs and want to gain mass like most people do. My whole family eats clean so that's not a problem, but what i want to do is gain about 15-20lbs over the summer and continue to gain muscle during the next school year. I'd like to be a lot bigger and very strong for next track season so i can do better in the throwing events. I'll be using recipes from a book called Gourmet Nutrition by John Berardi. It's a clean eating book for people who workout/train. I'll also be using Jason Ferruggia's Maximum Mass program because it focuses mainly on compound movements and functional training. Along with that i'll be doing core work so that my core stays strong. I'll be supplementing with BCAA's, fish oil, and creatine.
My questions are: am i doing the right things to get muscular and strong?
will taking in about 1000-1500 extra calories be enough to become bigger and stronger (it'll come out to about 4000-4500 calories) or should i take in more?
and is there anything else you think i should be doing or should know?
Thanks a lot Jamo! i always learn something new and interesting everytime i come to My Fit Tribe.
Ben Heskett
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it sounds to me that you
it sounds to me that you know what you are doing !! When i was 15 i was 155lbs and i was very skinny and by using supplements ( CNP mass shakes ) and eating about 4000-5000kcal i went from 155lbs to 173lbs in about 2 or 3 months , i basically follwed the moto = TO BE A BEAR YOU NEED TO EAT LIKE ONE , also follwed this great moto = EAT BIG , SLEEP BIG AND TRAIN BIG !
stick to barbells and dumbells , do a lot of compound heavy exercises , train each muscle once a week and remember you dont grow in the gym you grow outside it when you are resting and sleeping , so make sure you get enough rest days ( MONDAY-train,TUESDAY-train,WEDNESDAY-REST,THURSDAY-train,FRIDAY-train,SAT-REST,SUN-REST) and make sure you get minimum of 8hours and maximum of 9 hours sleep a night , just train hard and eat a lot ( 6-8 meals a day ).lift as heavy as you can with good form for your targeted rep , stick within the 6-10rep range for size ! i think you know what ur doing anyway so just stick to these rules i have mentioned and you should be good !
PS- i seriously recomend a mass gainer , i went from 173lbs to 190lbs and hit a platue , i stopped using CNP mass shakes and started using mutant mass PVL and went from 190lbs to 215lbs ,i gained a lot of muscle and size in my chest arms legs back etc, although i did gain a wee bit of fat , but that was because of a poor diet , eat clean and get a good weight gainer and you should be fine !! dont worry to much about gaining fat , it is impossible to gain 100% muscle and zero fat , your bound to gain a tiny bit of fat but aslong as you are eating clean foods ( wholemeal and oatmeal etc ) then you should be fine !
EAT BIG,SLEEP BIG, TRAIN BIG !!!! good luck buddy ;)
thanks for the info
Hey, thanx for the info. It sounds to me like i'll be doing most of what you said to do (barbells and dumbbells, heavy compound moves, etc). I think i'll skip the weight gainers though since most are full of sugar and a lot are pretty expensive. I'll just eat whole foods instead, but thanx anyway for that.
it's refreshig to see someone
CHOOSE whole foods over supplements. Good for you! My kind of person!
Hugs!
Teri
When everything is said and done, be sure more is done than said.~~~author unknown
Realisticly
If you're referring to 15-20lbs of muscle over one summer you'll need to be more realistic. The typical fiscal summer only lasts 3 months; not even juicers can gain that much pure muscle in only 3 months. Hate to be the devil's advocate but if this is your goal then you'll only let yourself down. You can make great strength gains though in only 3 months, and of course continue to do so over the school year. I'm sure your diet will be very sound, just make sure you are getting the bulk of your calories [energy] from the most efficient "energy" macronutrients , carbohydrates! :D. Protein should be around 25-30g a meal if you're taking in 6 meals; this will put you into the 150g+ category. And then i would say 20% of your calories should come from fats. [1g fat = 9 kCal].
You're diet sounds spot on with out having looked at it any more specifically. One thing many people neglect are EFAs and it seems like you'll be getting those.
Your calorie intake seems relatively high but as long as you have a decent metabolism and are active [aside from just in the gym] then it shouldn't be a problem.
"Obsession is a term the lazy use to describe the dedicated" - Anon.
"Shoot for the stars, you might just reach the sky" - Unknown
Thanks a lot
Hey Stevers, thanx for all the great information. The reason i said 15-20 lbs was that i though if i gained about 1 lb a week then i'd be around that over the summer. The more realistic thing is that i gain about 10lbs over the summer since it'll be about 14 weeks, but i like to set my goals high and strive to achieve them. I'm just one of those kinda guys. Again, thanks a lot.