7'1, new here, looking to gain muscle/weight

[stretch]

Hey guys, Im new to the site, 7'1 and about 200 lbs. I am looking for any help you guys can give me regarding supplements, what to eat, what workouts to do.

At the moment, I work out bi's, shoulders, abs on monday.
tri's, pecs on wednesday. and basketball and legs on friday.

Any advice would be great .

thanks.

(p.s.- i have an ultra fast metabolism)

[stretch]

I meant 220 lbs ^^^

[james1]

look in the bulking or recipe threads for homemade weight gainer shakes. try counting your calorie/carb/protein/fat intake in a day to make sure it is where it needs to be. A nice way to bulk is 4x10 for 3 weeks, 4x8 for 2 weeks, 4x6 for 3 weeks, 5x5 for 3 weeks, 3x3 for 2 weeks. Idk what kind of lifting you do but if you incorporate power exercises like hang cleans, push press, high pulls. they should stay at 4x6 the entire 13 weeks. its a nice mixture of size/strength. kinda hard were not real specific, what kinda supps are you looking for?

[stretch]

im more looking for just exercises for pecs and shoulders i guess. And i am on a strict meat diet. (ex. ate 4 hamburgers today, pork, ham n cheese sandwich on rye)

[james1]

heavy bench, heavy incline bench, and dumbell flies. push press, military press, front/lateral raises. all great for muscle/weight.

[RenegadeRows]

How's the weather up there?

Just follow the bulking advice in this forum you'll be goood

Basic, compound, heavy movements. Deadlifts, squats, bench, overhead press, rows, dips.
Eat eat eat eat and then eat some more
Get your rest and vitamins!

[AE14]

How's the weather up there?

Just follow the bulking advice in this forum you'll be goood

Basic, compound, heavy movements. Deadlifts, squats, bench, overhead press, rows, dips.
Eat eat eat eat and then eat some more
Get your rest and vitamins!

most definately use the advise in the bulking forum. I will stress the same again, eat, eat eat, and when full eat some more

[jakellpet]

most definately use the advise in the bulking forum. I will stress the same again, eat, eat eat, and when full eat some more

eat quality bro - fk those hamburgers and pork off (or at least restrict them) restrict your empty calorie sugar-filled foods like soda, donuts etc as well


homemade chilli - steak - chicken - tuna, tonnes of tuna
rice - sweet potato - oats - whole grained bread
fresh veges and herbs - as much as you can possibly eat with every meal
full cream milk - cheese - ice cream
fruit - in moderation (apples, bananas, berries etc)
olive oil - nuts - more nuts
water - gallons of water

Record and plan every meal.

EAT LIKE GODZILLA UNTIL YOU FEEL UNCOMFORTABLE WITH THE FAT GAIN, THEN START PULLING BACK.

[Steveoph]

At 7'1 and with an ultra-fast metabolism, you're going to have to pound serious calories. Look into making your own gainer shakes to take between meals; Staple ingredients should be Milk, Oats, Whey, PB/Coconut Oil, and fruit/berries.

Once you start doing some big compound lifts to build muscle, it's going to rocket your metabolism even higher. You're just going to have to out-eat it

To help keep the fat-gain low, I would suggest purchasing something like http://www.nutraplanet.com/product/u...-21-grams.html and taking it before your large-carb meals; it helps shuttle the glucose into muscle cells.

[thaOrleanyte]

Yeah dood..... you need to eat like a horse! 7'1'' thats fukkin tall! Welcome to AM!

[suncloud]

At 7'1 and with an ultra-fast metabolism, you're going to have to pound serious calories. Look into making your own gainer shakes to take between meals; Staple ingredients should be Milk, Oats, Whey, PB/Coconut Oil, and fruit/berries.

Once you start doing some big compound lifts to build muscle, it's going to rocket your metabolism even higher. You're just going to have to out-eat it

To help keep the fat-gain low, I would suggest purchasing something like http://www.nutraplanet.com/product/u...-21-grams.html and taking it before your large-carb meals; it helps shuttle the glucose into muscle cells.

great points. coconut oil and peanut butter are some of the most calorie dense food out there, and are great for bulking. lifting and increased metabolism is why i always try and recommend you increase your calories a bunch (800 or more per day) when you start working out. rest assured, with a good diet and workout, the weight will come.

if its not uber presumptuous, here's a link that may help : Gaining mass in a nutshell (a big nutshell) . i hate giving diet advice to anyone bigger than me - seems a bit silly

heavy bench, heavy incline bench, and dumbell flies. push press, military press, front/lateral raises. all great for muscle/weight.

upright rows are also great for shoulders.

[Frank Reynolds]

eat quality bro - fk those hamburgers and pork off (or at least restrict them)

Would love to hear why hamburgers are not "quality"... I mean unless we are talking about "fast food" hamburgers, then i agree.. But what is the difference between taking ground beef and making it into a "hamburger" or making it into "chili"

[Steveoph]

Would love to hear why hamburgers are not "quality"... I mean unless we are talking about "fast food" hamburgers, then i agree.. But what is the difference between taking ground beef and making it into a "hamburger" or making it into "chili"

I think he meant the FastFood burgers. Lots of us on AM make our own burgers; this almost makes me want to post up my standard burger picture, but I do it to often. Speaking of which, I think I'll have a burger for lunch. Mmmm

[thaOrleanyte]

fastfood burgers= garbage. Ground meat/chuck= good as steak

[stretch]

No, I wasn't talking about fast food burgers. I am in college and I pay 1100 a semester for unlimited meals at the cafeteria. Thats why I am trying to eat as much as I can there, so that I am not completely emptying money out of my pockets.

It is inevitable that I will need foods at home, but everyday at the cafe they have cheeseburgers, a deli section, pizza (i know not good), fries (also not good), pasta, salad bar, fruit, and then often some special dinner meat with veggies and a grilled meat.

[bslick69b]

you have alot of filling out to do bro,your one tall dude.imo..stay away from over training,as much as possibble.do heavy weights with less reps.keep your workout's under an hour.catabolisim can wreak havoc on a person your size/height.take the dieting suggestions very seriously if you want to make any gains.since you do basketball,thats all the cardio you will need for now.stay off the treadmills,or anything that will raise your metabolisim and burn off calories.there was alot of great advice that has been givin' to you in this thread.you might want to look into bcaa's,100% whey shakes,caesin shake before bed,a good multi-vitamin source..etc!..TRAIN,EAT,REST.. .EAT..EAT...EAT SOME MORE!

[stretch]

Thanks for the advice guys. I am thinking (I know) that I am going to need something more than Eating eating eating and working out mon wed friday. I already have a case of creatine monohydrate that I am going to start taking.... (5 grams a day?) and I have been looking at the posts in here. What is this stuff about "havoc"? Good bad, anything else I can take.

[stretch]

just from experience, gaining weight is near impossible for me. I could eat a 1500 calorie cake and lose a pound. yeah.

[bslick69b]

just from experience, gaining weight is near impossible for me. I could eat a 1500 calorie cake and lose a pound. yeah.

you can do it buddy,just follow the basic rules of mass gaining and you should be alright,but of course i never heard of someone your height on A.M before,but you can do it.you must turn it into a lifestyle my friend.

[jakellpet]

Would love to hear why hamburgers are not "quality"... I mean unless we are talking about "fast food" hamburgers, then i agree.. But what is the difference between taking ground beef and making it into a "hamburger" or making it into "chili"

yeah, apologies there imprez - when I think of hamburgers I think of the fast-food variety: calorie high nutrient poor.

If you're making you own then good as gold