I have to put on 30 lbs of mostly muscle...

[whoa4]

In the next couple of months, while still maintaining my speed or getting faster. Normally, I wouldn't think that would be a problem, but that would be if I was at home in Ga. I had the resources to do that at home, I definitely don't have it down here in school.

A mentor of mines who's a coach gave me alot of sh*t to do to help me get better athletically, but my only problem is gaining that weight. I need as much food and supplements as I can get my hands on, and I want my muscles to be even. My gym on campus really just focuses on your chest. There are 7 areas for your chest, 1 1/2 pieces of equipment for your legs, 3 pieces of equipment for your back, and thats it.

I have no problem doing most my exercises with barbells, but at times I feel I'd get a better wokout with other machines also.


So I'm excited, but frustrated also. I'm not gonna cheat with no steroid BS neither, just got to get on the grind. What other supplements are good for strictly mass building? I saw some fast twitch type stuff at the Vitamin store I go to, and I haven't used any creatine in a minute.

[4north1side2]

What position you going out for, I used to think you were a WR/DB but now you sound like your trying to play LB.

[whoa4]

What position you going out for, I used to think you were a WR/DB but now you sound like your trying to play LB.

He says I'm good enough for DB now, but probably RB/DB/PR or whatever. He says if i'm gonna stay at this weight, then i got to increase my speed and if I'm gonna stay at this speed (I ran a 4.4 - 4.5 without a long stride, but I haven't sprinted or worked my legs properly for almost a year so I got slower) then he says I need to gain weight

He wants me to be around 220 to play RB, and I'm at 180-190 now. I really just wanted to get to 210-215 before I play.

He gave me some sh*t to do to increase my speed, but there's somemore sh*t I got to do also. I think the main thing is that I lost alot of mass in my legs and got bigger upperbody wise. When I had a bigger/even lowerbody, I was alot quicker/faster. Now I look unproportional to me.

[4north1side2]

He says I'm good enough for DB now, but probably RB/DB/PR or whatever. He says if i'm gonna stay at this weight, then i got to increase my speed and if I'm gonna stay at this speed (I ran a 4.4 - 4.5 without a long stride, but I haven't sprinted or worked my legs properly for almost a year so I got slower) then he says I need to gain weight

He wants me to be around 220 to play RB, and I'm at 180-190 now. I really just wanted to get to 210-215 before I play.

He gave me some sh*t to do to increase my speed, but there's somemore sh*t I got to do also. I think the main thing is that I lost alot of mass in my legs and got bigger upperbody wise. When I had a bigger/even lowerbody, I was alot quicker/faster. Now I look unproportional to me.

Well good luck with that. I've been trying to get back in the groove also by doing alot of sprints, walking up hills, grabbing basketball rims (for explosivness) and basketball (for man to man coverage) to get my original speed back which was a 4.7 which I refuse to believe but then again Chad Johnson admited to running a 4.7 but has nice acceleration.

[whoa4]

Well good luck with that. I've been trying to get back in the groove also by doing alot of sprints, walking up hills, grabbing basketball rims (for explosivness) and basketball (for man to man coverage) to get my original speed back which was a 4.7 which I refuse to believe but then again Chad Johnson admited to running a 4.7 but has nice acceleration.

Yea, I got to get it. I got my ass whipped in basketball by my 6'4, 250 homeboy the other day. I have excuses as to why (tired from the gym, killed my legs the day before, all he did was post up, short, etc.) but those are just excuses. I wasn't nearly as fast as i used to be and I'm kinda scared that i'll never be as fast as I want to be.

ANd what pissed me off even more is that I wasn't as strong as I used to be neither. I used to atleast hold my ground against a dude...

[Big H]

Well congrats on your opportunity and don't worry; bulking is a great phase.

Since money is probably tight along with time, your focus should be on eating calorie-dense foods. These include Nuts (Natural Peanut Butter, Almonds, Walnuts, Cashews), Red Meat (Steak, best choice is Top-Round because it offers high protein and cals with low fat), and Dairy products (Whole Milk, Cottage Cheese, etc.).

An important thing to remember is that in order to gain weight and mass you MUST consume an excess amount of calories. There is just no way around it. Let me know your Weight, Height, Age, and Bodyfat (if available) so I can estimate your resting metabolism. Once you have that, the goal is pretty simple: Consume more than your BMR (resting metabolism). The only catch is that since your gonna be training hard you'll need to eat even MORE.

The only obstacle you may face is cooking. If your campus allows Foreman Grills to be used then I suggest you invest in the small-medium size models because it makes cooking steaks, chicken, etc. quick and easy.

The beauty of calorie-dense foods is that it won't drain your wallet too much. For the most part their available for cheap in large quantities.

You have to also try not to consume junk foods since muscle, and not fat, is the goal. No fried foods, excess sugar, soda, or fruit juice. Focus on consuming healthy fats, protein, and complex/fibrous carbs (veggies). A cheat day once a week or every two weeks wouldn't hurt though.

[whoa4]

Well congrats on your opportunity and don't worry; bulking is a great phase.

Since money is probably tight along with time, your focus should be on eating calorie-dense foods. These include Nuts (Natural Peanut Butter, Almonds, Walnuts, Cashews), Red Meat (Steak, best choice is Top-Round because it offers high protein and cals with low fat), and Dairy products (Whole Milk, Cottage Cheese, etc.).

An important thing to remember is that in order to gain weight and mass you MUST consume an excess amount of calories. There is just no way around it. Let me know your Weight, Height, Age, and Bodyfat (if available) so I can estimate your resting metabolism. Once you have that, the goal is pretty simple: Consume more than your BMR (resting metabolism). The only catch is that since your gonna be training hard you'll need to eat even MORE.

The only obstacle you may face is cooking. If your campus allows Foreman Grills to be used then I suggest you invest in the small-medium size models because it makes cooking steaks, chicken, etc. quick and easy.

The beauty of calorie-dense foods is that it won't drain your wallet too much. For the most part their available for cheap in large quantities.

You have to also try not to consume junk foods since muscle, and not fat, is the goal. No fried foods, excess sugar, soda, or fruit juice. Focus on consuming healthy fats, protein, and complex/fibrous carbs (veggies). A cheat day once a week or every two weeks wouldn't hurt though.

Thanks.

I'm gonna estimate my weight to the lowest possibility because I don't know what it really is. Last i checked it was 182, but could've gained or lost something.

weight: 180
Height: 5'7 (estimated down)
age: 19

Don't know my bodyfat, but it might've slightly increased over the year since I don't eat as healthy as I normally do.

I'll look into the grill. I was told that we can't have that type of stuff in our dorm, but fukk them.

[4north1side2]

Yea, I got to get it. I got my ass whipped in basketball by my 6'4, 250 homeboy the other day. I have excuses as to why (tired from the gym, killed my legs the day before, all he did was post up, etc.) but those are just excuses. i wasn't nearly as fast as i used to be and I'm kinda scared that i'll never be as fast as I want to be.

ANd what pissed me off even more is that I wasn't as strong as I used to be neither.

Your heart aint into it man. Get your confidence back up and you'll be where you were in a month. What I do for speed is just work my legs everday like a maniac. Instead of driving/riding somewhere, I walk/jog there. I'll make goals even while walking see a certain pole in the distance, sprint there fast as I can. If theres objects in my way, I shake them as if there were defenders to work on my feet. To get my hops high, just went to the bball court and touched the rim in place 100 times fast as I can for explosiveness. Do alot of suicides also. Play bball with them fast ass lil niccas, I can't tell you how much they helped me in the speed department just trying to keep up with them.

[whoa4]

Your heart aint into it man. Get your confidence back up and you'll be where you were in a month. What I do for speed is just work my legs everday like a maniac. Instead of driving/riding somewhere, I walk/jog there. I'll make goals even while walking see a certain pole in the distance, sprint there fast as I can. If theres objects in my way, I shake them as if there were defenders to work on my feet. To get my hops high, just went to the bball court and touched the rim in place 100 times fast as I can for explosiveness. Do alot of suicides also.

I walk alot since I have no car down here, but I used to walk on my toes but I stopped. I used to run on my toes also until I hurt my big toe playing football, i just now started back running on them, but i'm still slower.

My mentor told me to start carrying a bag of weights around when I walk and run, which is what I'm about to start doing now (just hopes it doesn't affect my back or posture). I'm gonna start back running on the treadmill too, I stopped after the toe injury, and I'm gonna wear the weighted bag and increase the weight every so often when I sprint (just for short periods though).

I'm gonna buy some ankle weight for the jumps that you be doing. I used to do them RELIGIOUSLY at one point, and i haven't did them religiously in about 5 years.

I go to go uptown to kill my legs, because they got better equipment than my schools gym. I squat like every other week, but i don't go past 385 x 10.

[Big H]

Thanks.

I'm gonna estimate my weight to the lowest possibility because I don't know what it really is. Last i checked it was 182, but could've gained or lost something.

weight: 180
Height: 5'7 (estimated down)
age: 19

Don't know my bodyfat, but it might've slightly increased over the year since I don't eat as healthy as I normally do.

I'll look into the grill. I was told that we can't have that type of stuff in our dorm, but fukk them.


Well your average BMR is around 1,930 calories a day. May seem shocking but what many people don't know is that the less you weigh, the less calories you burn. Now this doesn't include muscle mass so a safe number for your REAL BMR would be around 3,000-3,200 since muscle burns calories. The 1,930 would apply to those who sat around and led a sedentary lifestyle.

A good aim for your daily calorie intake will probably range from 3,900-4,800 calories a day. This will change depending on your activity level; so on training days you might want to consume upwards of 5,000 calories, while on non-training days you would want to hover around 4,200. A good rule of thumb is to make sure your always above 4,000 calories a day. This will ensure that your getting enough calories to build lean muscle and recover from workouts.

Now you may think its hard but once again, calorie-dense foods will make the difference. Ex: One jar of Smucker's Natural Peanut Butter contains roughly 3,000 calories alone.

I gotta get to class, but I'll get more in-depth with WHERE to get the rest of your calories from and in what form this evening.

[whoa4]

Well your average BMR is around 1,930 calories a day. May seem shocking but what many people don't know is that the less you weigh, the less calories you burn. Now this doesn't include muscle mass so a safe number for your REAL BMR would be around 3,000-3,200 since muscle burns calories. The 1,930 would apply to those who sat around and led a sedentary lifestyle.

A good aim for your daily calorie intake will probably range from 3,900-4,800 calories a day. This will change depending on your activity level; so on training days you might want to consume upwards of 5,000 calories, while on non-training days you would want to hover around 4,200. A good rule of thumb is to make sure your always above 4,000 calories a day. This will ensure that your getting enough calories to build lean muscle and recover from workouts.

Now you may think its hard but once again, calorie-dense foods will make the difference. Ex: One jar of Smucker's Natural Peanut Butter contains roughly 3,000 calories alone.

I gotta get to class, but I'll get more in-depth with WHERE to get the rest of your calories from and in what form this evening.

Alright, I appreciate it. It sounds about right...

[Sedd]

Hey Big H can you do my BMR too?
weight: 175
Height: 5'10
age: 23

I lost like 40 lbs by watching calories and low sat fat foods, but I wanna know what my intake should be to maintain the weight I am now.

[Big H]

Hey Big H can you do my BMR too?
weight: 175
Height: 5'10
age: 23

I lost like 40 lbs by watching calories and low sat fat foods, but I wanna know what my intake should be to maintain the weight I am now.

Your average is about the same as Whoa's, roughly 1,900. Remember this is only your RESTING rate; it does not include muscle or your activity level. This is why knowing your bodyfat% helps come up with a better number.

[whoa4]

Your average is about the same as Whoa's, roughly 1,900. Remember this is only your RESTING rate; it does not include muscle or your activity level. This is why knowing your bodyfat% helps come up with a better number.

well i'm not fat, but not veiny cut (you can really see them when I'm lifting). But I'm not veiny cut, but cut somewhat. More athlete type...

In my guess, I'd say around 12%, thats because I was told I was under 10% a few years ago but I still wasn't that veiny...

[Sedd]

Your average is about the same as Whoa's, roughly 1,900. Remember this is only your RESTING rate; it does not include muscle or your activity level. This is why knowing your bodyfat% helps come up with a better number.

Thank you. I do need to figure out my fat % cause I'm interested to know that. I will see if someone at the gym can calculate that for me.

[Big H]

Thank you. I do need to figure out my fat % cause I'm interested to know that. I will see if someone at the gym can calculate that for me.

You can invest in some fat calipers and do it yourself too; they don't cost much. They have electronic ones too if you want to splurge.

[houston911]

Well congrats on your opportunity and don't worry; bulking is a great phase.

Since money is probably tight along with time, your focus should be on eating calorie-dense foods. These include Nuts (Natural Peanut Butter, Almonds, Walnuts, Cashews), Red Meat (Steak, best choice is Top-Round because it offers high protein and cals with low fat), and Dairy products (Whole Milk, Cottage Cheese, etc.).

An important thing to remember is that in order to gain weight and mass you MUST consume an excess amount of calories. There is just no way around it. Let me know your Weight, Height, Age, and Bodyfat (if available) so I can estimate your resting metabolism. Once you have that, the goal is pretty simple: Consume more than your BMR (resting metabolism). The only catch is that since your gonna be training hard you'll need to eat even MORE.

The only obstacle you may face is cooking. If your campus allows Foreman Grills to be used then I suggest you invest in the small-medium size models because it makes cooking steaks, chicken, etc. quick and easy.

The beauty of calorie-dense foods is that it won't drain your wallet too much. For the most part their available for cheap in large quantities.

You have to also try not to consume junk foods since muscle, and not fat, is the goal. No fried foods, excess sugar, soda, or fruit juice. Focus on consuming healthy fats, protein, and complex/fibrous carbs (veggies). A cheat day once a week or every two weeks wouldn't hurt though.

Im 6'1 and a half weigh like 198-200

I wanna get up to like 210-215 then cut down to 205-210

[khalid a.k.a Genocide]

Im 6'1 and a half weigh like 198-200

I wanna get up to like 210-215 then cut down to 205-210

You're not going to see that much difference(just a little bit) if you cut from 215lbs to 205lbs.

[houston911]

You're not going to see that much difference(just a little bit) if you cut from 215lbs to 205lbs.



i lost a lil weight from the break, but before i left school, people were tellin me i looked like a ut football player,lol

what do you suggest?

[Bk's Mr Incredible]

*is currently watching MTV's True Life, about steroid users...*

*doesnt actually have any advice*

[Jaysundotcom]

Whey and weights

[khalid a.k.a Genocide]

i lost a lil weight from the break, but before i left school, people were tellin me i looked like a ut football player,lol

what do you suggest?

It all depends on your BF% at the moment. If you BF% is high(15%+) and you cut from 215lbs to 205lbs, you're not going to see much(if any) difference. However if your BF% is below 10%, then cutting from 215lbs to 205 you'll see differences, you'll be tighter and more ripped.

[vancouverdude]

Can you post some of the exercises he told you to do to increase speed?