i need 15 pounds of muscle

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    rickyTHEpikey's Avatar
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    i need 15 pounds of muscle


    iam 21 and about 5'6 and weigh 130. i want to gain 15 pounds of muscle and also be cut. should i bulk up then cut or the outher way around? basicly i dont really know what iam doing so if i can get any muscle gain tips or anything that would help that would be great. thanks

    oh by the way i also take boxing classes 5 days a week will that effect me gaining weight?

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    well first off u gotta post ur workouts and how much ur eating without that we knt help you .. and yeh the boxing is going to effect it alil bit man .. ur gonna be burning alot of cals dude

    what i would do is EAT EVERYTHING IN SITE ! and as far as workin out ..


    monday - chest
    tuesday-back
    wedsday-legs
    thrusday-shoulders
    friday-tri's
    sat-bi 's

    try that see if your like it or you can try

    monday-chest and bi's
    tuesday-legs
    wedsday-off
    thursday-back
    friday-shoulders and tri's

    make sure u do compound lifts first.. and do 3 sets 6-10 reps HEAVIEST YOU CAN GO ! without messin up your form of course
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    Work Out routine: WO time 45mins – 1hr
    Week 1&2:
    -Day 1: Chest, triceps
    -Day 2: Biceps, shoulders, abs
    -Day 3: Back, traps
    -Day 4: Legs, abs
    -Day 5: Off
    Week 3&4
    -Day 1: Back, traps, shoulders
    -Day 2: Triceps, abs
    -Day 3: Legs, biceps
    -Day 4: Chest, abs
    -Day 5: Off

    *the reason i have no cardio added in there is because of your boxing.

    Diet:
    Calories: 3000-4000 @ 45/45/10 carb/protein/fat
    Water intake: 1-2 gallons
    *Off day
    -Calories: 2500-3500 @ 40/35/25 carb/protein/fat
    -Water intake: 1 gallon


    stick with this kind of diet untill you hit 145-150 lbs then you can clean bulk like:

    Calories: 2500 @ 50/45/5 carb/protein/fat
    Water intake: 1-2 gallons
    *Off day
    -Calories: 3000 @ 45/40/15 carb/protein/fat
    -Water intake: 1 gallon

    in all this time your body is going to get used to the extra weight and yes a good portion will be fat but once you hit 150 and keep that for a couple weeks you can start to cut. your muscles and organs will be stronger/bigger and when you cut you will be pleased because you will be able to actually see the muscle under the low bf% (later in the cut that is)
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    +1 ^^ but I would not do any cutting phase untill you get your body mass up to 190 + lbs. Then have a look at your BF%, if its geting up 15% or more you could run a reduced calorie diet with more cardio. In the end, the more muscle mass you pack on the more your fat burning furnace will burn fat. It just takes time & hard work in the gym & discipline in your food plan.
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    Man, I wish I took it really seriously when I was 21 like you seem to be. It took me until I was 28 to get serious and it was 10x harder for me to get where I am, guaranteed, than it will be for you.

    Yeah, listen to these guys. Eat yourself silly. Learn to swallow tuna fish like aspirin and guzzle water all day. It's lots of work and a pain in the ass, but you'll get it.

    Good luck.
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    boxing 5 days a week is going to be hell on a bulk. it can still be done though, just eat more. carb and protein shakes pre and post boxing, and pre and post gym. shoot for 40g of carbs and 20g of protein, since you'll still be at 80g of protein shakewise throughout the day. add eggs to your diet. add squats and deadlifts to your routine. 5 small meals a day + those 4 shakes and you'll gain. post your workout routine for us brotha.
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    for a beginning lifter, total body workouts tend to produce more muscle is less time than a split routine. While the workouts posted above will work - heck Drummaboy's blown up in size since he started here on AM - I've gotten best progress for myself and others when started on a total body routine 3days a week. That's 3days a week of nothing but heavy, compound lifts, with a few supplemental isolation movements for pivot points (i.e. calf raises, reverse hypers, hanging leg raises, etc.)

    RenegadeRows has several excellent threads about bulking, and DistilledWater also wrote up a great one a while back - search and read!
    Bulk Performance Solutions
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    Well 15 lbs of solid muscle will probably be attained in a year or two of clean bulking (trust me, alot of weight gained on bulks are water and fat)

    doing boxing 5 days a week will definitely eat up the calories, youll have to make up for it by eating way more, at least I'd say 1000-2000 calories more.

    Good Luck
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    It's hard but beta-alanine plus haladrol with deca, and no xplode with proper pct could maybe do the job
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    Quote Originally Posted by andrew732 View Post
    It's hard but beta-alanine plus haladrol with deca, and no xplode with proper pct could maybe do the job
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    Quote Originally Posted by andrew732 View Post
    It's hard but beta-alanine plus haladrol with deca, and no xplode with proper pct could maybe do the job
    Yeah that'll do the job alright. If the "job" is fukkin the kid up. Bad idea.
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    haha my nig. i directed him to this forum from all the good help i got when i posted in the training thread a while ago. ive been doin GVT and am on my 4th week now. have seen really noticeable gains and i tried refer my friend (rickythepikey) to try this routine, but still cant get him to bite. keep at it rick, just dont be lazy, and keep your f***ing form! you cant keep it for sh!t.
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    if that wasn't a call for rugger, i dunno what is....


    course if you're gaining like mad and he's stuck in a rut, maybe he'll listen to you.... give him a year of sticking at 130 lbs and he'll come around.
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    lol sun
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    Quote Originally Posted by THEGEEZ View Post
    what i would do is EAT EVERYTHING IN SITE !
    agree
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    Quote Originally Posted by drummaboyzl View Post
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    i need 15 pounds of muscle
    you and everyone else here!
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    I think everyone here needs 15 lbs of muscle, now that I think about it LOL
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    training hard + compound lifts :squat: :dl: + proper form+ surplus calories+clean food :donut::burg: +adequate rest= muscle growth :bb3: :bb:
  20. Registered User
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    need? no....like? yes

    at the same time i would be scared of fcktard with 15 more lbs of lbm
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    i would cut back on the cardio, lol deca with prohormones. if you can get the good stuff use it
  22. Registered User
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    <-- demands a pic and current training log.
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    who you talking too suncloud ?
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    Quote Originally Posted by AUTO View Post
    who you talking too suncloud ?
    ricky. really wondering how he looks at 130, and what his routine consists of. i'm wondering if my guess (not doing deads or squats - or any leg workouts) is right or not.
  25. Registered User
    rickyTHEpikey's Avatar
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    first of all thanks for the tips i relly needed them but my trainer want be to start sparing at 135 but iam still gonna try out the workout routine that drummaboyz put up and i just started to work out my lower body more. thanks again for the advise
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    bump.

    haha suncloud it'd be my honor to post ricks pictures up against his will. haha (no homo)





    only pictures i could find of this kid when our group went to the beach. and i feel awkward for posting pics of my friend. so to balance it out.



    will post before n afters/ my training/ diet later when my 3 mos come. sorry for hijacking hahaha. :bb3: keep at it rick
    Last edited by singolz; 09-01-2008 at 04:45 PM. Reason: pics not working
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    he's got lots of room to grow - he'll probably cap around 190 though (same as me if i can get there), which on that frame would be beastly. just have him keep up with the diet and it will happen. compound exercises. don't have him bother with isolation until he gets up to 155-160.


    Week 1&2:
    -Day 1: Chest, triceps - barbell bench, incline bench, dips (legs straight), dips legs kicked back, close grip bench
    -Day 2: Biceps, shoulders, abs - chin ups, military press, barbell curl
    -Day 3: Back, traps - deadlifts, pull ups, shrugs
    -Day 4: Legs, abs - squats, the sled, lunges, donkey calf raises, Straight Legged Deadlifts
    -Day 5: Off
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    Bro honestly should not cut until you put on a least 25 pounds. As far a your bulk try to incorporate lots of complex carbs and protein rich food sources. I don't know if your new to the gym, but you should be lifting heavy with compound movements. Try to cut your boxing class to maybe once a week. Git r done!!!
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    iam 21 and about 5'6 and weigh 130. i want to gain 15 pounds of muscle and also be cut. should i bulk up then cut or the outher way around? basicly i dont really know what iam doing so if i can get any muscle gain tips or anything that would help that would be great. thank.oh by the way i also take boxing classes 5 days a week will that effect me gaining weight?

    Are you a chick?

    Quote Originally Posted by suncloud View Post
    if that wasn't a call for rugger, i dunno what is....


    course if you're gaining like mad and he's stuck in a rut, maybe he'll listen to you.... give him a year of sticking at 130 lbs and he'll come around.
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    drumma has you set on too low of fats. Fats control test production. you should keep at minimum 15% of your macro at fats if not more. especially you being a boxer wanting to stay lean. your going to want more fats so i would simply start out at

    3000 Cals
    300G carb
    300G protein
    75G fat

    ...now thats alot of eating but it will beef you up. Run supersets

    day1- chest/back
    day2-quads
    day3-off
    day4-bicep.tricep. forearm
    day5-shoulders, traps, calves
    day6-off


    running opposite bodyparts is key to that superset grouping. run 3 sets per circuit 6-10 reps. you will blow up.
    - Join Me: Tex89 M-Sten RX Log... Dicing that iron -
    http://anabolicminds.com/forum/cycle-info/222790-tex89s-msten-rx.html
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