Tryna gain 10-15 lbs of muscle...

[young_jae805]

Im tryna gain 10-15 lbs of muscle and I need yall help....My goal is to be there in 3 months; by September 1st.

Im 5'9" and weigh 155. Target weight is 165-170. I already researched gaining weight, so im startin to eat more calories and all that...What I need help on is increasing my protein intake, workout routines and jus overall tips and pointers. What supplements should I take and when do I take them? Should I workout before or after dinner? Help a brotha out

[Kronz]

Simply put, lift heavy and eat like a pig.

Get some protein shake and drink it right after workout. Try to get 1g of protein per lb of bodyweight. Get about 3000 calories a day and make sure you get at least 8 hours of sleep.

If you're just starting to work out, I wouldn't recommend supplements other than creatine and protein. If you know you're gonna be dedicated then go ahead and add a pre-workout drink (i.e. White Flood, Animal Pump, Superpump 250, Shock Therapy, etc. - stay away from MuscleTech brand, it's a rip-off)

Regarding routines, I'd suggest a 3 day/week split (chest/triceps, back/biceps, legs/shoulders.) Or my 4 day split (back, chest, legs, arms/shoulders). Go with heavy compound exercises. Stay away from machines and stick with freeweights. Make sure you're doing the big 3 (bench, squat, deadlift).

I would wait about an hour to an hour and a half after dinner. Or go before dinner and eat after. Just don't go workout right after you eat.

[young_jae805]

Simply put, lift heavy and eat like a pig.

Get some protein shake and drink it right after workout. Try to get 1g of protein per lb of bodyweight. Get about 3000 calories a day and make sure you get at least 8 hours
of sleep.

If you're just starting to work out, I wouldn't recommend supplements other than creatine and protein. If you know you're gonna be dedicated then go ahead and add a pre-workout drink (i.e. White Flood, Animal Pump, Superpump 250, Shock Therapy, etc. - stay away from MuscleTech brand, it's a rip-off)

Regarding routines, I'd suggest a 3 day/week split (chest/triceps, back/biceps, legs/shoulders.) Or my 4 day split (back, chest, legs, arms/shoulders). Go with heavy compound exercises. Stay away from machines and stick with freeweights. Make sure you're doing the big 3 (bench, squat, deadlift).

I would wait about an hour to an hour and a half after dinner. Or go before dinner and eat after. Just don't go workout right after you
eat.


Thanks for the advice....but see, im not a beginning weight lifter...I play football for my high school and we lift..(been lifting since freshman year in 2007) so my body's used to movin weight. Now, the only reason im not satisfied is because we don't lift legit. We bench, squat and deadlift maybe once a week and to simply put it: im not seeing the results I wanna see (as far as being bigger...my lifts improve, but I wanna get bigger).

So im taking this into my own hands and ima come up with a routine and start lifting at home. Oh and another question: what do pre-workout drinks do?

[The Real]

Thanks for the advice....but see, im not a beginning weight lifter...I play football for my high school and we lift..(been lifting since freshman year in 2007) so my body's used to movin weight. Now, the only reason im not satisfied is because we don't lift legit. We bench, squat and deadlift maybe once a week and to simply put it: im not seeing the results I wanna see (as far as being bigger...my lifts improve, but I wanna get bigger).
So im taking this into my own hands and ima come up with a routine and start lifting at home. Oh and another question: what do pre-workout drinks do?

Increase your energy and increase your pump during your workout.

[Jilla82]

Thanks for the advice....but see, im not a beginning weight lifter...I play football for my high school and we lift..(been lifting since freshman year in 2007) so my body's used to movin weight. Now, the only reason im not satisfied is because we don't lift legit. We bench, squat and deadlift maybe once a week and to simply put it: im not seeing the results I wanna see (as far as being bigger...my lifts improve, but I wanna get bigger).

So im taking this into my own hands and ima come up with a routine and start lifting at home. Oh and another question: what do pre-workout drinks do?
then eat more.


I squat twice a week btw

[Kronz]

Thanks for the advice....but see, im not a beginning weight lifter...I play football for my high school and we lift..(been lifting since freshman year in 2007) so my body's used to movin weight. Now, the only reason im not satisfied is because we don't lift legit. We bench, squat and deadlift maybe once a week and to simply put it: im not seeing the results I wanna see (as far as being bigger...my lifts improve, but I wanna get bigger).
So im taking this into my own hands and ima come up with a routine and start lifting at home. Oh and another question: what do pre-workout drinks do?

I don't know how HS football teams train but I'm guessing it's more catered for athletic performance (explosive/power/agility training) than bodybuilding. If you wanna bulk up, get on a bodybuilding routine. How many days a week are you planning on lifting at home? How often do you lift weights for football and what do you do?

[young_jae805]

I don't know how HS football teams train but I'm guessing it's more catered for athletic performance (explosive/power/agility training) than bodybuilding. If you wanna bulk up, get on a bodybuilding routine. How many days a week are you planning on lifting at home? How often do you lift weights for football and what do you do?


Yeah exactly...our main lifts are bench and squat...but we also powerclean, deadlift, box squat and towel bench...Lifting with football IS getting me stronger no doubt, but it's not giving me the look i want to get. And its because of how I eat (the lack of protein Im getting in)...its hard to get the right amount of protein in while youre at school and you have a 30 min. lunch break....So i figured working out during summer would be perfect. We jus moved in witt my moms boyfriend, and he has a home gym, so im bout to get to work here...i jus got done making a detailed weekly weight lifting routine

*edit......with the routine I made, I work out Mon. Wed. Fri.

[Cool The Kid]

Get some protein bars and eat those during the day... thatll keep ur calories and overall protein intake up

[young_jae805]

Fasho...Thanks for all the help...Ima cop some protein bars when I head back to GNC later on...I just picked up some amplified wheybolic protein powder...Ima try it out and let ya'll know if its poppin.

pic below
http://img269.imageshack.us/i/wheybolic.jpg/