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10 pound gain?

jp21590

jp21590

New member
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.
 
jp21590 said:
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.
Click to expand...

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 Invalid Link Removed articles for information on nutrition, supplementation, and training for gaining muscle - includes a couple of sample training programmes for gaining muscle.


~Team APPNUT
 
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.
 
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
 
rest, creatine, food, rest, workout, more food, more rest.

give yourself a couple days off to fully recover your muscles and your CNS.
 
SouthernCharm said:
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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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.
 
Yeah I can add or drop 5 lbs in one day LMAO. plop!
 
Resolve said:
Dang, I can gain and lose 10lb in a day. Food+Water.
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Yep. And I do. On a regular basis, LOL - not that I would ever recommend it, because it plays havoc with my body.
 
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.
 
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 :)
 
jp21590 said:
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
Click to expand...

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.
 
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.
 
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.
 
Batman1991 said:
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.
Click to expand...

+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
 
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...
 
Killerkanadia said:
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.
Click to expand...

i dont believe this is a realistic goal. Not 10lbs of MUSCLE atleast.
 
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