How I gained 30 pounds in 10 months

[Definitelynotme]

Let me start off by saying that this thread is not intended to be cocky/arrogant!!

I've been working out consistently for 10 months. I am 19 years old, a university student, and have a social life!!!

Exactly 10 months ago, I weighed 180 pounds, I now weigh 210 pounds, with a 2% increase in bodyfat (currently bulking). I'm 6 feet tall.

Some may disagree with my nutrition/routine, but hey, it worked for me! Please feel free to comment/ask questions.

Nutrition:

oats, eggs, shrimp, chicken, tuna, lean beef (in moderation), whole wheat bread, pasta, milk, rice, potatoes, veggies, fruits, cottage cheese, peanut butter, whey, creatine, home made pancakes, water.

I always have over 200 grams of protein daily. My diet is high in protein, and high in carbs.

Pre workout:

oats in water

Post workout:

60 grams whey protein
creatine
bag of skittles

Pre bed:

milk
cottage cheese
3 tblsp peanut butter
Quatro protein powder (blend of casein, whey, egg/milk protein)
This is over 50 grams of protein!!!

Cheat days were every Fridays, and included any kind of junk you can think of. (yes disgusting, yes high calorie)

Supplements:

Whey protein
Creatine
multivitamin
cod liver oil
(I tried NO Explode, but it didn't do much for me at all)

Exercise Routine:

Mon: Chest, deadlifts, traps
Wed: Shoulders, triceps
Fri: Back, biceps

4 days rest per week!! And I always get AT LEAST 8 hours of sleep a night. This is crucial to recovery.

Do's and Don'ts:

I do drink alcohol once in a while
I do cook with butter/oils
I don't eat fast food
I don't deep fry
I do eat candy after every workout.
I don't avoid fats or carbs
I don't do too much cardio
I do try to eat healthy most of the time.
I don't squat. (sue me)
I do avoid high sodium foods (my cottage cheese is low in sodium)

In no way to I claim to be an expert at this or anything, I'm just letting people know what worked for me!

[TheNameless]

good job man.

[cmmulla]

you should squat. but good job anyway

[KevinSorbo]

good gains man, lol @ candy after workout, what are your reasons behind this?

[Therabred08]

Not trying to be mean, but those are mostly beginner gains. Your diet is right on the money though..reps

[weakguy]

pics?

[In Flames]

How many exercises/sets/reps per muscle group?

[Lavoisier]

you should squat. but good job anyway

x2xa billion and 4

[gobbles]

x2

x2? more like X1000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000whew....,000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 000000000000000000000000000000000000

I am done now

[OoFaP]

good gains man, lol @ candy after workout, what are your reasons behind this?

Insulin spike I'm guessing.

Good job. Your routine doesn't look too good though so I have a feeling your gains will slow down very soon. I do squat but I would love to stop. I only do it because everyone says you have to but I think it's BS. For now though I'll stick with it.

[WHITE-STORM]

yeah squats made my ass look big now all the girls say my butt is big =(

[Shoo Head]

Exercise Routine:

Mon: Chest, deadlifts, traps
Wed: Shoulders, triceps
Fri: Back, biceps

Did anybody see anything wrong with this?

[weeezy]

Insulin spike I'm guessing.

Good job. Your routine doesn't look too good though so I have a feeling your gains will slow down very soon. I do squat but I would love to stop. I only do it because everyone says you have to but I think it's BS. For now though I'll stick with it.

I disagree...I never did squats until Fri when I did legs for the first time in the longest and wow...I can barely walk and its been 2 days and its mainly from the squats. I did squats first and when i got from under the bar I could barely walk, but it felt great. I felt great overall. Definitely keep doing squats it releases GH.

[OoFaP]

I disagree...I never did squats until Fri when I did legs for the first time in the longest and wow...I can barely walk and its been 2 days and its mainly from the squats. I did squats first and when i got from under the bar I could barely walk, but it felt great. I felt great overall. Definitely keep doing squats it releases GH.

That's why I do it but I don't want big legs and I have fairly big legs genetically. I'm fine with my legs and I hate squats so I just do it to "help my gains all around" but I'm beginning to think that's just BS.

[Definitelynotme]

Thanks for the replies!

How many exercises/sets/reps per muscle group?

Usually I work with heavy weights, and low reps (5-8)

Chest: 3 exercises, 9 sets
Tris: 3 exercises, 12 sets
Back: 5 exercises, 12 sets
Biceps: 2 exercises, 4 sets (prefatigued by back workout)
Shoulders: 5 exercises, 12-15 sets
Legs: (I do these either mon/wed/fri) 4 exercises, 12 sets

[Shoo Head]

That's why I do it but I don't want big legs and I have fairly big legs genetically. I'm fine with my legs and I hate squats so I just do it to "help my gains all around" but I'm beginning to think that's just BS.

I've thought that for a long time.

[Definitelynotme]

Not trying to be mean, but those are mostly beginner gains. Your diet is right on the money though..reps

thank you, i forgot to mention that I worked out for a year previous to this, however it was very lax and the results were minimal.

[OoFaP]

I've thought that for a long time.

Yeah people say that squats will get you big everywhere but all I think they do is make your legs big which I don't really want. I may start doing lighter weight and higher reps to keep them in shape without getting them too bulky.

[Definitelynotme]

good gains man, lol @ candy after workout, what are your reasons behind this?

i eat candy post workout for 3 reasons:

1. insulin spike
2. a nice reward
3. because its just so damn good!

[Definitelynotme]

you should squat. but good job anyway

im not a fan of squats, because they are uncomfortable for me to perform. i much prefer leg press to it!

[mma-kid]

Squats are definitely one of the most effective work outs for your lower body, what do you do to compensate? Doesn't seem like you have any lower body workout at all in your routine, I'd definitely get on that.

[m3ds]

Terrible routine, lacking any leg workout, and you gained 3 pounds a month... big deal?

[KevinSorbo]

Did anybody see anything wrong with this?

yes i was also going to question that :O

[KevinSorbo]

im not a fan of squats, because they are uncomfortable for me to perform. i much prefer leg press to it!

honestly you should just squat anyways, try it for a while, they throw on some awesome size and benefit the entire body. Just start light, get used to it and perfect your form.

[Shoo Head]

Terrible routine, lacking any leg workout, and you gained 3 pounds a month... big deal?

Refer to post #15

[devo09]

im not a fan of squats, because they are uncomfortable for me to perform. i much prefer leg press to it!

im sure this is only because it HURTS to squat, but its a necessary evil nothing matches good ol squats

[Tucdaddy]

pics?

x2....I'd like to see the results of all your hard work.

[dumac]

good gains man, lol @ candy after workout, what are your reasons behind this?

replace lost glycogen. he can do the same thing by adding some dextrose to his post workout shake.

[m3ds]

Refer to post #15

I don't consider it a leg workout without squats.

[Shoo Head]

I don't consider it a leg workout without squats.

Oh.