tall teen tryin to bulk up .

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    tall teen tryin to bulk up .


    hey
    im 19 6'4 171 lbs and im lookin for a good stack to bulk up on and some advice to help me on a bulk . I eat everything and hit the weight room hard but it seem like I'm just gettin more cut and do I need to cut down on playing basketball ? I play it all day everyday . is that keeping me from gaining weight too ? . help please ! . thanks .

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    Well cardio is definitely going to help maintain your low bodyfat and aid in cutting so if you are trying to bulk up I would say deplete the amount you are playing to maybe a few times a week. Also I can promise you that if you counted macros you are not getting in what you should be. The first time I was told to do this I wound up coming quite a bit short and I was shocked because I ate everything I saw. As for supplementation that is just an extremely small piece of the puzzle. Get good whole food sources, red meat, chicken, and fish. What does your workout look like? Sleep and Genetics are also a big part in recovery/growth. For some it will take longer than others and a more strenuous journey.
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    Of course basketball is keeping you from bulking up. Instead of the calories you consume going to rebuild muscle, it's burned as energy during your bball. Not that cardio is bad, it's very good. But it's bad when your trying to bulk up. It's possible to bulk while being very active in a sport, but it's not easy. Just eat a ton, lift heavy and get plenty of rest.
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    Lessen the cardio, and eat eat eat, when your young its the only way, eat before bed, eat when you wake, eat every 2 hours at least 350 calories, and before bed aim for 700 calories and 30 grams of fat, im 2 inches shorter than you but this was my protocol when i started trying to get bigger.
    All the best Russian
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    Lots of times people think they are eating "a ton" when they really aren't. Try to get an estimate of exactly how many calories you're burning everyday. I would imagine for an active teenager it would certainly be close to 4,000 cals a day. If not more if you're trying to add weight.
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    Try keeping track of your calorie intake by using FitDay - Free Weight Loss and Diet Journal You might be surprised at what you are really taking in.
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    you can do as much as you want...but if you dont have the genetics i think some people just can ever get thick. I have a buddy who was thin as a rail. We played football together for years. He was just your classic skinny kid. He got in the weight room for years and just couldnt put the mass on. Then like so many he got "2nd string syndrome" and started to take every single supp he could get his hands on including PH's. Even then he just couldnt get big. Genetics.

    I am thankful that i started off as a broad shouldered chubby teen. I had the framework to be thick. It's just a long road from there to now and where i want to be.
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    Quote Originally Posted by iceplaya View Post
    hey
    im 19 6'4 171 lbs and im lookin for a good stack to bulk up on and some advice to help me on a bulk . I eat everything and hit the weight room hard but it seem like I'm just gettin more cut and do I need to cut down on playing basketball ? I play it all day everyday . is that keeping me from gaining weight too ? . help please ! . thanks .
    if u don't gain weight you're not eating enough. you know how many people that i see say they eat everything in sight yet don't even come close to the amount of calories they need. and with playing basketball you're going to need a lot more than normal
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    look at michael phelps the dude is cut as hell and eats nothing but pizza and pasta and gets like 10,000 cals a day
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    When I was 19 I weighed about 130lbs...total lean-ecto...still am, but I found that I even though I was positive I was eating enough, after doing the math, I found that I was eating about 2700 calories a day.

    I made a few very simple changes that added damned near 1000 calories a day:
    1- Switched from 1% to whole milk
    2- If I walked into the kitchen or near it, I ate a big tablespoon full of natty PB, this multiple times a day = lots of calories, protein, healthy fats.
    3- Started taking 2 tablespoons of flax oil a day
    4- Less sets, less reps, more weight.

    Over the years I've turned to a more sophisticated diet, but back then this really got the lean lbs starting to stick...but it was a long road.
    :hot:+izza:+:burg:+:dl:+:squat:+:cle an: for the next 3-5 years=:bb3: its a journey, embrace it.
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    Quote Originally Posted by GodofWine View Post
    When I was 19 I weighed about 130lbs...total lean-ecto...still am, but I found that I even though I was positive I was eating enough, after doing the math, I found that I was eating about 2700 calories a day.

    I made a few very simple changes that added damned near 1000 calories a day:
    1- Switched from 1% to whole milk
    2- If I walked into the kitchen or near it, I ate a big tablespoon full of natty PB, this multiple times a day = lots of calories, protein, healthy fats.
    3- Started taking 2 tablespoons of flax oil a day
    4- Less sets, less reps, more weight.

    Over the years I've turned to a more sophisticated diet, but back then this really got the lean lbs starting to stick...but it was a long road.
    :hot:+izza:+:burg:+:dl:+:squat:+:cle an: for the next 3-5 years=:bb3: its a journey, embrace it.
    same here. i was 135lbs when i graduated highschool. got up to 190 at one point and now stay around 185. i can't afford the amount of food i need to eat or have the time to eat it right now
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    ohh word yeahh its prolly my diet .
    my pops is 6'5 and he's 220 lbs but my moms is 5'4 haha so I dunno guys . maybe I jus need to take a better look at my diet and calm down on the hoopin . is it cool if I take some creatine ? I got some cre-02 and ragnarok or should I wait till I got my diet in check before I mess with stuff like that .
    THANKs for all the info and advice .
    I want to get deep into bodybuilding but I guess I gott a long way to go .
    keep the advice comin though !
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    Quote Originally Posted by iceplaya View Post
    ohh word yeahh its prolly my diet .
    my pops is 6'5 and he's 220 lbs but my moms is 5'4 haha so I dunno guys . maybe I jus need to take a better look at my diet and calm down on the hoopin . is it cool if I take some creatine ? I got some cre-02 and ragnarok or should I wait till I got my diet in check before I mess with stuff like that .
    THANKs for all the info and advice .
    I want to get deep into bodybuilding but I guess I gott a long way to go .
    keep the advice comin though !
    I was in the same boat as you about 3 years ago when I played my 1st year of college ball. I was 6'4" 205, playing basketball and trying to add some muscle to my frame so I could bang in the paint against other players my size or bigger.

    Keep playing b-ball as much as you are right now for the conditioning, but eat at least 2000 more cals (complex carbs, good fats, and proteins) in your diet while you play b-ball and lift heavyy in the gym. Oh, and get lot's of rest and drink a lot of water.

    That scheme seemed to work pretty well for me and I got up to 215 near the end of the season ( not all muscle of course cuz I didn't use dat dere cell-tech hardcore ).
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    Quote Originally Posted by iceplaya View Post
    ohh word yeahh its prolly my diet .
    my pops is 6'5 and he's 220 lbs but my moms is 5'4 haha so I dunno guys . maybe I jus need to take a better look at my diet and calm down on the hoopin . is it cool if I take some creatine ? I got some cre-02 and ragnarok or should I wait till I got my diet in check before I mess with stuff like that .
    THANKs for all the info and advice .
    I want to get deep into bodybuilding but I guess I gott a long way to go .
    keep the advice comin though !
    yeah get diet in tact and then start it up. Cre-02 is supposed to be a decent product! and I can attest to enjoying ragnarok. Good luck man!
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    If bball is your thing then keep at it but just like Michael Phelps was mentioned earlier you will need considerably more calories. Try taking a whey protein shake before you bball each day and maybe an amino blend in a waterbottle like X-tend while you are playing bball, that and make sure you eat right after bballin. Also make sure you get atleast 8 hours of sleep a night while working out like that, you grow when you sleep.
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    THANKS GUYS FOR ALL THE HELP ! .
    yo one more question tho . I want yall to check out my workout and see if its good enough .
    I workout 4 times a week

    monday - legs & abs
    hack squats 4*10
    calf raises 4*25
    leg extensions 4*10
    leg curls 4*10
    leg raises & knee raises = 3*till failure

    tuesday&thursday&saturday -
    chest & back & shoulders & arms
    flat dumbbell presses 3*10 1*15
    incline dumbbell presses 3*10 1*15( changes each week between incline and flat )
    lat pulldowns under&overhand 4*10
    pullups 3*til failure
    overhead dumbbell press 4*10
    dumbbell raises 4*10
    altenating dumbbell curls 4*10
    overhead triceps extensions 4*10
    concentration curls 4*10
    tricep pushdowns 3*10

    cardio - basketball

    this too much or just enough ?
    thanks again .
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    Quote Originally Posted by iceplaya View Post
    THANKS GUYS FOR ALL THE HELP ! .
    yo one more question tho . I want yall to check out my workout and see if its good enough .
    I workout 4 times a week

    monday - legs & abs
    hack squats 4*10
    calf raises 4*25
    leg extensions 4*10
    leg curls 4*10
    leg raises & knee raises = 3*till failure

    tuesday&thursday&saturday -
    chest & back & shoulders & arms
    flat dumbbell presses 3*10 1*15
    incline dumbbell presses 3*10 1*15( changes each week between incline and flat )
    lat pulldowns under&overhand 4*10
    pullups 3*til failure
    overhead dumbbell press 4*10
    dumbbell raises 4*10
    altenating dumbbell curls 4*10
    overhead triceps extensions 4*10
    concentration curls 4*10
    tricep pushdowns 3*10

    cardio - basketball

    this too much or just enough ?
    thanks again .
    That workout kind of looks like overkill if you're trying to put mass on.

    Just do one body part a day each week, so you can give 100% to each workout and so that your muscle get plenty of rest and time to repair and grow.

    ex. workout:

    Monday - Chest
    Tuesday - Back
    Wednesday - Legs
    Thursday - Shoulders and Traps
    Friday - Arms (tri's, bi's, and forearms)
    Sat & Sunday - OFF
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