10 pound gain?

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    10 pound gain?


    I'm pretty new around here and can use some help. I'm 5'7, 145 to 150 pounds. Im trying to gain a lean 5 to 10 pounds within the next 3 months or so. I go to the gym 5 to 6 days a week and follow a pretty decent diet. Here are some pics so you can see more or less where I'm at.. please give me any tips, diets to follow, workouts, supplements, etc.. I am open to learn anything that'll aid me in my goal.
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    Quote Originally Posted by jp21590 View Post
    I'm pretty new around here and can use some help. I'm 5'7, 145 to 150 pounds. Im trying to gain a lean 5 to 10 pounds within the next 3 months or so. I go to the gym 5 to 6 days a week and follow a pretty decent diet. Here are some pics so you can see more or less where I'm at.. please give me any tips, diets to follow, workouts, supplements, etc.. I am open to learn anything that'll aid me in my goal.
    If you're new to training, then 10lb may be doable - otherwise, 5lb is more realistic re gains, especially if you want just MUSCLE gains (otherwise 10lb is easy enough to gain over that period).

    I recommend reading the following Gaining Muscle articles for information on nutrition, supplementation, and training for gaining muscle - includes a couple of sample training programmes for gaining muscle.


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    agreed. i think 6 days a week in the gym is too much also. rest is very important and u only get one day off. i do 4 days in the gym. works well for me. do compound lifts very heavy. id post more but look under a thread under this section that says something like workout routine that ive posted on. i gave him alot of advice that would apply to you as well. good luck.
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    I usually train Monday thru Friday with a split:
    Monday- chest, abs
    Tuesday- back, 30 to 45 min cardio
    Wednesday- legs, abs
    Thursday- bicep, tricep, 30 to 45 min cardio
    Friday- shoulders, traps, abs

    ** Saturday - optional legs or cardio day
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    rest, creatine, food, rest, workout, more food, more rest.

    give yourself a couple days off to fully recover your muscles and your CNS.
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    Quote Originally Posted by SouthernCharm View Post
    rest, creatine, food, rest, workout, more food, more rest.

    give yourself a couple days off to fully recover your muscles and your CNS.
    This plus beta alanine, and if you are somewhat carb intolerant a nutrient partitioner like Glycobol can help keep the gains leaner.

    Basically you can naturally synthesize between .25 - .5lbs of actual muscle mass a week. So 5lbs in 3 months is definitely doable as all muscle. And as rosie said if you are still in that first maybe 6 months of training, the 10lbs is probably doable as you see the most growth that first 6 months.
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    Dang, I can gain and lose 10lb in a day. Food+Water.

    OP, you're gettin' good advice - listen and learn.
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    Quote Originally Posted by Resolve View Post
    Dang, I can gain and lose 10lb in a day. Food+Water.
    I think my heaviest 1 day swing was 7lbs, that was doing alternate day fasting :P
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    Yeah I can add or drop 5 lbs in one day LMAO. plop!
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    Quote Originally Posted by Resolve View Post
    Dang, I can gain and lose 10lb in a day. Food+Water.
    Yep. And I do. On a regular basis, LOL - not that I would ever recommend it, because it plays havoc with my body.
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    i would reccomend, as someone else already stated, is weight training 4 days a week. like mon-wed-fri-sat. throw in 15-20 minutes of low intensity cardio after workouts and about 20 minutes of high intensity interval cardio on off days. this works well for me as far as building muscle and staying lean in the process. clean food willbe your best friend as far as results go IMO.
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    due to my low post count i cant put up a few links that id like to. so check out ur PM.
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    I can tell you the biggest fail I see are guys wanting to put on quality massand doing the following which ***k's them up.

    Eating processed and fast food
    Not getting rest(being in the gym too much)
    Not getting in good quality workouts

    >When you train and want to gain quality mass #1 your diet has to be in check. Know what you are putting in your body and when you are going to put in your body. I know some live busy lives but s@#it do like me and carry a duffle around with pre made meals, fruits, protein powder and get it in. I normally have my days nutriton plan mapped out the night before.
    >The next thing is lack of rest. I see guys go in and hit the flat bench every workout they do. To each its on but thats stupid. Its just an example but the point is rest! Allow your muscles to rest and recover that way they will grow!
    >Solid workouts. You should have your workout mapped and well planned before you even go to the gym. I normally workout in the evenings so at breakfast Im mapping and planning my workout.

    Just lil advice from me
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    attached is a good routine that will give u a good workout and enough rest.
    Attached Files Attached Files
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    Quote Originally Posted by jp21590 View Post
    I usually train Monday thru Friday with a split:
    Monday- chest, abs
    Tuesday- back, 30 to 45 min cardio
    Wednesday- legs, abs
    Thursday- bicep, tricep, 30 to 45 min cardio
    Friday- shoulders, traps, abs

    ** Saturday - optional legs or cardio day
    I recommend you train four days a week, here's how I would do it:

    Monday- chest, biceps
    Tuesday-legs
    Wednesday-off
    Thursday-shoulders,traps, triceps
    Friday-back, forarms, abs
    Saturday and Sunday-off

    **Your 145-150 so don't do cardio. And abs are done once a week because your using your core muscles all the time when you train. And focus on free weights and body weight movements, machinces will only make you small and weak.
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    And as for diet, eat as clean(protein, good carbs, and good fats) as possible and eat every 1.5-2 hours meaning you eat by the time you wake up, all the way till bed time.
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    How does your highschool deal with students taking nude pictures in the bathroom?



    As has been mentioned, Eat hard, workout hard, rest hard. 10 pounds in 3 months shouldn't be much of a problem if you can get those 3 things down.
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    Quote Originally Posted by Batman1991 View Post
    I recommend you train four days a week, here's how I would do it:

    Monday- chest, biceps
    Tuesday-legs
    Wednesday-off
    Thursday-shoulders,traps, triceps
    Friday-back, forarms, abs
    Saturday and Sunday-off

    **Your 145-150 so don't do cardio. And abs are done once a week because your using your core muscles all the time when you train. And focus on free weights and body weight movements, machinces will only make you small and weak.
    +2 on this split and the advice given. I tell everyone who comes and ask about mass workouts that their new best friend needs to be that barbell and their side kicks need to be the all mighty ass to grass squat, deadlifts, bench press, military presses. Im not sure if you workout alone or have a partner but make sure you have a spotter and challenger yourself.

    Last but not least never, and I mean NEVER sacrifice quality reps for quantity in weight. If you train right, eat right, and rest I can promise you your strength and size will come. Remember, Rome was not built over night
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    You have no need to do cardio


    Write down everything that you eat for the next week and then post it up here and no bull**** be 100% honest


    DIET is going to be the factor on your gains...
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    eat eat eat
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    Quote Originally Posted by Killerkanadia View Post
    How does your highschool deal with students taking nude pictures in the bathroom?



    As has been mentioned, Eat hard, workout hard, rest hard. 10 pounds in 3 months shouldn't be much of a problem if you can get those 3 things down.
    i dont believe this is a realistic goal. Not 10lbs of MUSCLE atleast.
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