I've been trying to phuckin gain weight for about 3 months.
I am 5'9 155lbs, a Senior WR/CB and a avid weightlifter. My bench is 265 which is decent for my body weight. And I have extremely defined abs that I am willing to lose.
I have Inner Armour Weight Gainer, Six Star Muscle Whey Protein, and Universal Creatine.
What kind of supplement plan should I use with those to get maximum weight gain?!? Thanks bros.
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Thread: Weight Gain. Please Inform.
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07-20-2012, 03:15 PM #1
Weight Gain. Please Inform.
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07-20-2012, 04:35 PM #2
First off you should read the nutrition stickies on how to calculate your tdee (the energy that you expend in one day) and add 10%-20% of that to your tdee (this surplus of calories will yield weight gain).
Continue to lift strong and monitor weight gain. You should gain ~.5 to 1lb a week if you aren't gaining that amount, adjust calories by approx 100 until you are gaining in that range.
Mirin that you bench 255.....Max? or for reps?
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07-20-2012, 04:36 PM #3
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07-20-2012, 04:40 PM #4
Food is the answer, suppose just help you a little if your diet sucks.
Use myfitnesspal to help you track your macros and calories, then you can adjust them accordinglyUpper/Lower
Current Goal - cut down to <75kg maintain >350kg total
_________Current_1RM____Current_For_Reps
Squat_____130kg__________112.5kg 1x4
Deadlift____150kg___________130kg 1x6
Bench______90kg___________ 80kg 1x5
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07-20-2012, 05:22 PM #5
265 is my one rep max.. I usually do 185 around 3 sets of 12 for reps.
But I just wanna bulk for football and also to increase max on all lifts. I've been taking one serving of mass gainer (675 cal, 50 protein, 100 carb) 2 protein shakes (300 cal, 40 protein, 26 carb) and 20 gm of creatine a day. Sound good?
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07-20-2012, 05:26 PM #6
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07-20-2012, 05:32 PM #7
- Join Date: May 2010
- Location: Clarendon Hills, Illinois, United States
- Age: 28
- Posts: 721
- Rep Power: 220
this is your first mistake:
"What kind of supplement plan should I use with those to get maximum weight gain?!?"
thinking there is some magical formula of supplements to get you where you want to be.
1.you need to eat a surplus of calories. at least 1g of protein per pound of bodyweight
2. train hard but smart. read around on the stickies and find the right training program for you, know what your doing in the gym
3. get alot of sleep
4. if you currently going to football practice, you will be burning alot of calories... you will need to eat even more to be in a surplus.
5. next time start working hard and bulking BEFORE the season starts in the offseason.
good luck
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