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

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


    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)

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    I meant 220 lbs ^^^
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    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?
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    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)
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    heavy bench, heavy incline bench, and dumbell flies. push press, military press, front/lateral raises. all great for muscle/weight.
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    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!
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    Quote Originally Posted by RenegadeRows View Post
    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
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    Quote Originally Posted by Reaper329 View Post
    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.
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    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.
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    Yeah dood..... you need to eat like a horse! 7'1'' thats fukkin tall! Welcome to AM!
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe
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    Quote Originally Posted by Steveoph View Post
    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

    Quote Originally Posted by james1 View Post
    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.
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    Quote Originally Posted by jakellpet View Post
    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"
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    Quote Originally Posted by imprezivr6 View Post
    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
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    fastfood burgers= garbage. Ground meat/chuck= good as steak
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe
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    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.
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    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!
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    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.
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    just from experience, gaining weight is near impossible for me. I could eat a 1500 calorie cake and lose a pound. yeah.
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    Quote Originally Posted by stretch View Post
    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.
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    Quote Originally Posted by imprezivr6 View Post
    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
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    Quote Originally Posted by jakellpet View Post
    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
    No worries man! I gotta agree with that..
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    Big lifts and big eats. I would get some good quality supps too. I would def hit the gym more than 3 times a week, unless you are running double sessions, haha. Are you still growing? Haha. Cause if you are you need even more cals!
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    Ok Stretch, Ive pulled up one of my own calc to see roughly what your calorie intake should be:

    I guessed your BF and bumped up your activity to account for your raging metabolism - it's still up at 6,000 cal per day, so you are really going to have to focus on eating.

    2.0 Train 4 times a week
    2.1 Train 5 times a week
    2.2 Train 6 times a week
    2.3 Train 7 times a week
    2.4 Train 8 times a week
    2.5 Train 9 times a week
    2.6 Train 10 times a week
    3.0 Train 11 times a week
    3.2 train 12 times a week

    . . . .and that will require planning and dedicated eating.

    Creatine will help - go for it. . . . but for the love of God forget Havoc or anything like it. Get the basics right!

    btw: I would also invest in a few sessions with a personal trainer to get a good lifting programme in place, and learn some correct technique - forget the magazines - they're all bullsh1t
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    Quote Originally Posted by stretch View Post
    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.
    Actually no, you won't need more than eating. A good diet will get you WAAAYYYY farther than any supplement ever will. Creatine mono at 5g/day is a nice addition to a solid diet, however. Havoc is a steroid, you aren't quite ready for that yet.... and that is a whole different can of worms to open anyway. How old are you, by the way?

    Just focus on including deadlifts and squats in your lifts. It kills me to see guys in the gym spending an hour doing 8 different kinds of curls thinking they are going to get huge biceps. It doesn't work like that. Keep in mind that your body grows proportionately, so you need to work all of your muscles equally. I'd say that's the number one mistake I see made by beginners. That, and a good calorie surplus diet.
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    Yep, yeeeep!!
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    i am 20
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    and i have fully stopped growing
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    Quote Originally Posted by stretch View Post
    and i have fully stopped growing
    You sure? You're only 7'1 you know
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    ha.......FUNNY! No, but really. How does desicated liver tabs sound to you guys? from the other threads it looks like they work wonders.
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    Quote Originally Posted by stretch View Post
    ha.......FUNNY! No, but really. How does desicated liver tabs sound to you guys? from the other threads it looks like they work wonders.


    I wouldnt't even look into any steroid / supplement unless its protein or creatine... at 7 1 and 220 you havent even scratched the surface of your natural potential... eat / sleep... stop playing basketball too it will burn too many precious cals.
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    i really dont have much of a problem with not playing basketball. (i honestly don't enjoy it that much, rather be in the gym)

    Over the weekend I am probably going to get some knee braces for squats because my knees are sh!tty to put it nicely lol.
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    I bet they are, your huge.
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    Quote Originally Posted by stretch View Post
    i really dont have much of a problem with not playing basketball. (i honestly don't enjoy it that much, rather be in the gym)

    Over the weekend I am probably going to get some knee braces for squats because my knees are sh!tty to put it nicely lol.
    Then you should definately book in a few sessions with a personal trainer - squats may not be a good exercise for you
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    be careful with deadlifts too. one of my best friends is 6'7" and his lower back grew a bit too fast.
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    what do you mean by "his lower back grew too fast"
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    Quote Originally Posted by stretch View Post
    what do you mean by "his lower back grew too fast"
    he had a growth spurt, and his lower back grew faster than his legs for a short period. enough to make his back on the weak side. just asking you to be careful when you're doing deadlifts.
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    oh ok. yeah with deadlifts and squats i am definitely going to start with real low weights until I am confident and have good form etc.
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    squats and deads will be significantly harder for a guy your size. Mostly when you get to the real heavy weights, but you have a longer of ROM during the lift since your so tall. Good luck... perfect your form and keep liftin!
    Strong people are harder to kill than weak people, and more useful in general. -Rippetoe
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    you can get big man look at dwight howard orlando magic hes JACKED
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    yeah, i know. its going to take a lot of work. but im ready for it.
  

  
 

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