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i need 15 pounds of muscle

rickyTHEpikey

New member
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?
 
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
 
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)
 
+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.
 
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.
 
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.
 
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!
 
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
 
It's hard but beta-alanine plus haladrol with deca, and no xplode with proper pct could maybe do the job
 
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. :box: 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.
 
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.
 
training hard :head: + compound lifts :squat: :dl: + proper form+ surplus calories+clean food :donut::burg: :nono: +adequate rest= muscle growth :bb3: :bb:
 
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
 
bump.

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

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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.

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will post before n afters/ my training/ diet later when my 3 mos come. sorry for hijacking hahaha. :bb3: keep at it rick
 
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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
 
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!!!
 
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?
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Are you a chick?

suncloud said:
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.
Click to expand...

Invalid Link Removed
 
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.
 
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