Author Topic: what to do to gain 40 lbs. in 9 months... (Read 4652 times)

chrisg · « **on:** March 10, 2006, 02:33:01 AM »

I’m 6’4” 160 lbs. My goal is to be 200 lbs by the end of December. I’m willing to do anything it takes. I know it can be done--that much weight being gained in less than a year, becuz I once gained more than 60 lbs in a little over 6 months in 2001. Unfortunately, that was becuz of a prescription drug I was on that increased my appetite majorly and I ate like mad. So I got up to 220 and my doctor said I weighed too much, probably becuz my gut was so big and put me on a similar med that had the opposite side effect. It made me lose that weight and I went down to 180. My meds changed again and I went down to 160 and I’ve been here for about 2 years. I don’t care if I do get a gut in the process; I just want to make it to 200 by January of 2007 and keep going after that until, well I don’t know. I can work on the cardio later if I have to. Cuz I don’t know what really big guys weigh that are 6’4”. I know that Gunter Schlierkamp is about 320 during his offseason and he’s 6’2”, but I’m not trying to compare myself to a pro BB’er. And I’d like to set yearly goals as opposed to, “I plan on competing as soon as I get big and cut enough,“ which I don’t. If you could be a little more specific than “eat everything in sight,” that’d be good. Like, should I take weight gainers, since it’s obvious that I’m a hard gainer, and if the “no cardio” way is the way to go at least until I reach my first goal? Are the tabs you take like DHEA and other stuff that increase testosterone/GH production really worth it? Someone please respond. If you’re negative, fine. If you don’t think it can be done, fine. Hey, I believe what Yoda says: “Do or do not, there is no try.” I plan on doing it. I just gotta figure out what I gotta do. That’s why I’m here.

texasRUSH · « **Reply #1 on:** March 10, 2006, 05:33:33 AM »

if you're talking overall muscle...i'd hate to break it to you $:-\$

but total weight gained!? that's feasble! whatcha looking for here boss?

pumpster · « **Reply #2 on:** March 10, 2006, 06:02:39 AM »

You've spent time forcing your weight to fluctuate by taking pills (unhealthy) and not much time on training from what you've said. Now you're obsessing on a particular weight-gain target and are willing to take whatever is necessary to get there. The whole approach is wrong.

There's no secret. Basic exercises that cover all the muscles, steady workouts, a good diet. Since you're underweight you can take a powder protein supplement mixed with liquids between meals.

That's it-good diet, hard workouts. Stay away from pills and quick fixes. Don't obsess on particular weight goals.

IronGame · « **Reply #3 on:** March 10, 2006, 07:57:01 AM »

Find out what Rosie O'donnell eats, and follow it to the letter. You'll be a lard ass in no time.

JPM · « **Reply #4 on:** March 10, 2006, 09:57:01 AM »

You don't seem to be very selective as to the quality of weight you gain, just so the needle on the scale reaches 200. Might as well cycle 'roids every 6 weeks or so but you would still have to workout to get their full affect.

I gained (here comes that story...again) a little over 30 muscular pounds in six weeks when I was 16 years old. I now weight 235 at 6'2 with a firm, true 36 waist at 33 years of age. In college I was 285 in good condition. I have a large frame and still look somewhat lean at 235, which is just the way I want it. I did breathing squat's (20-30 reps), BP's & BB rows all for 2 sets, three times a week when gaining the 30lbs. That's all I did, which equaled 18 sets total in a week. Did not use any kind of chemical help just a lot of quality food, usually 6 small feedings a day. Sipped a lot of protein shakes all day

Might want to focus of the heavy compound exercise that have given major gains to thousands of men throughout the years. Squats, DL's, dips, BP, cleans, etc. Keep the workout brief and to the point. Train with serious intent on these very demanding exercises but not to the point of going to complete muscle failure on every set. Always counter productive. Allow enought recovery after each workout (the key to progress), so a three time a week program would be suggested. If you have to split workouts to 4 or more times a week than your not approaching training in a logical way if you want the maxium results in the shortest period of time. If you weren't born an easy gainer than at least be a smart gainer and plan your workouts and diet with a logical approach. Good Luck

wes · « **Reply #5 on:** March 10, 2006, 10:33:04 AM »

Meal # 1:
6 whole eggs
3 links of turkey sausage
2 sl. whole wheat toast
1 banana
8oz. skim milk

Meal # 2:
1 can tuna
2 sl. whole grain bread
2 Tbsp. mayonnaise
lg. salad with vinegar & olive oil
1 orange
8oz. skim milk

Meal # 3:
10 oz. chicken breast
2 cups green beans
2 baked potatoes
8 oz. skim milk

Meal # 4:
Protein shake mixed in skim milk ( 2 scoopps)
2 Tbsp. Natty Peanut Butter
1 banana

Meal # 5:
8 oz. lean steak
1 1/2 cups brown rice
2 cups green beans
8 oz. skim milk

Meal # 6:
2 cans water packed tuna

Meal # 7: ( before bed)
Protein shake mixed in skim milk ( 2 scoopps)
2 Tbsp. Natty Peanut Butter

Train 4 days a week :
Day 1:
Chest & Biceps:
Bench Press-4 x 5-10
Incline Press-4 x 5-10
Flyes-2 x 12
Barbell Curls-3 x 10,8,6
Seated Alternate DB Curls-3 x 8-10

Day 2:
Legs:
Squats-6 x 8-15
Leg Press-4 x 10-20
Lying Leg Curls-5 x 8-15
Calf Raise-8x 8-25

Day 3:
REST

Day 4:
Shoulders & Triceps:
Seated Press-4 x 10,8,6,12
Lateral Raise-4 x 10-12
Skullcrushers-5 x 12,10,8,6,10
Pressdowns-3 x 20,15,12

Day 4:
Back & Traps
Deadlifts-5 x 10,8,8,6,5,
T-Bar Rows-4 x 8-10
Pulldowns-3 x 12 (constant weight)
Barbell Shrugs-3 x 12,10,8

Day5:
REST

Day6:
REST

1.Work abs 2 x a week for 6-8 sets each time
2.Limit outside activities to conserve calories
3.Add food slowly to diet until you reach the above portions
4.Drink as much water a day as possible
5.Get as much sleep/rest as possible
6.Train hard
7.Be consistant
8.Add weight to the bar when possible,but never at the expens of good form

Good luck dude!!

candidate2025 · « **Reply #6 on:** March 10, 2006, 04:01:46 PM »

Quote from: wes on March 10, 2006, 10:33:04 AM

Meal # 1:
6 whole eggs
3 links of turkey sausage
2 sl. whole wheat toast
1 banana
8oz. skim milk

Meal # 2:
1 can tuna
2 sl. whole grain bread
2 Tbsp. mayonnaise
lg. salad with vinegar & olive oil
1 orange
8oz. skim milk

Meal # 3:
10 oz. chicken breast
2 cups green beans
2 baked potatoes
8 oz. skim milk

Meal # 4:
Protein shake mixed in skim milk ( 2 scoopps)
2 Tbsp. Natty Peanut Butter
1 banana

Meal # 5:
8 oz. lean steak
1 1/2 cups brown rice
2 cups green beans
8 oz. skim milk

Meal # 6:
2 cans water packed tuna

Meal # 7: ( before bed)
Protein shake mixed in skim milk ( 2 scoopps)
2 Tbsp. Natty Peanut Butter

Train 4 days a week :
Day 1:
Chest & Biceps:
Bench Press-4 x 5-10
Incline Press-4 x 5-10
Flyes-2 x 12
Barbell Curls-3 x 10,8,6
Seated Alternate DB Curls-3 x 8-10

Day 2:
Legs:
Squats-6 x 8-15
Leg Press-4 x 10-20
Lying Leg Curls-5 x 8-15
Calf Raise-8x 8-25

Day 3:
REST

Day 4:
Shoulders & Triceps:
Seated Press-4 x 10,8,6,12
Lateral Raise-4 x 10-12
Skullcrushers-5 x 12,10,8,6,10
Pressdowns-3 x 20,15,12

Day 4:
Back & Traps
Deadlifts-5 x 10,8,8,6,5,
T-Bar Rows-4 x 8-10
Pulldowns-3 x 12 (constant weight)
Barbell Shrugs-3 x 12,10,8

Day5:
REST

Day6:
REST

1.Work abs 2 x a week for 6-8 sets each time
2.Limit outside activities to conserve calories
3.Add food slowly to diet until you reach the above portions
4.Drink as much water a day as possible
5.Get as much sleep/rest as possible
6.Train hard
7.Be consistant
8.Add weight to the bar when possible,but never at the expens of good form

Good luck dude!!

dont follow this guys workout advice...follow his diet advice.

you want some workouts ill post you alink here in a second..

candidate2025 · « **Reply #7 on:** March 10, 2006, 04:14:48 PM »

Quote from: candidate2025 on March 10, 2006, 04:01:46 PM

dont follow this guys workout advice...follow his diet advice.

you want some workouts ill post you alink here in a second..

Quote from: candidate2025 on February 26, 2006, 09:31:56 AM

umm idk looks ok.

ill post mine so you have something to compare it to:

quads:
1.squats...1 warm up 3-5 work sets.
2.hack squats...3 work sets
3.leg press...3-4 sets of gradual raising of weight
4.leg extensions(quads)...3 sets

chest and hams:
1.warm up flys with the 30's for about 20-30 reps.
2.flat bench press super setted with light fly's for about 3 work sets
3.heavy flys/dumbbell bench(sort of like db bell bench just a bit wider and hands facing in) 3 work sets
4.incline bench press 3 work sets.
5.machine flys 3 work sets
6.lying leg curls 3 work sets
7.standing leg curls 3 work sets
8.sitting leg curls three work sets

arms:
1.db overhead extensions...or skull crushers, whateever you want to call it) 4 work sets
2.dips(with form so it doesnt hit my chest) 3 work sets
3.close grip bench 3 wokr sets
4.triceps pushdowns 3 work sets
5.one low rep set of one handed skull crushers to even out my pump if it feels like one arm was hit more
6. bb curls 3-4 work sets
7.preacher curls 3 work sets
8. alternating db curls 3 work sets

shoulders:
1. lateral raises
2. upright bb rows
3. machine lateral raises
4. one arm cable lateral raises
5. reverse pec dec
6. bent over rear dumbbell rows...at least thats what i think they are called.
7. 4-6 work sets of bb shrugs/db shrugs..and shrugs on the standing calf machine

back:
1.wide grip pulld downs to front 4 work sets.
2. t-bar rows 3 work sets
3. sitting cable rows palms facing each other 3 work sets
4. low machine rows 3 wok sets
5. deadlifts 4 work sets
6. palms facing eachother pull downs 3 work sets.

wes · « **Reply #8 on:** March 10, 2006, 06:34:15 PM »

Too many isolation exercises for an extreme ectomorph.

Just my opinion bud.

G.R.H. · « **Reply #9 on:** March 11, 2006, 01:21:56 PM »

get a sex change and get pregnant! no, seriously, if you want to gain that kind of weight in that short a period of time, i'd try weight gain shakes with lots of protein and calories. and, lift your butt off! get mean!

candidate2025 · « **Reply #10 on:** March 11, 2006, 02:56:00 PM »

Quote from: wes on March 10, 2006, 06:34:15 PM

Too many isolation exercises for an extreme ectomorph.

Just my opinion bud.

fuck core exersises...personal trianers are jackasses.

ive been training my family for the last month on my excact plan ( i just have them follow my routine in the gym...using lighter weight of course and minus squats on the old ones..lol) and all of them are doing fantastic...much faster than anyone ive seen in the gym. no injuries of anykind.

if you think about it...an iso exersice does the same thing a combo exercise does to a muscle, just heavier..

p.s....i do like that word ectomorph(had to look it up to respond to this. lol)..im going to start using it.

wes · « **Reply #11 on:** March 11, 2006, 03:00:40 PM »

By core exercises,I mean squats,deads,inclines,bb curls,benches,etc. etc.

But everyone knows these are a waste of time!!

candidate2025 · « **Reply #12 on:** March 11, 2006, 03:02:25 PM »

well since i have all those in my routine i posted......why even say that? because obviously i was not taling about those when i sAID "CORE" AND REFERENCED PERSONAL TRIANERS. (oooppsss onn the caps...hit it by accident)

chrisg · « **Reply #13 on:** March 11, 2006, 11:55:48 PM »

Thanks to all.

In response to TexasRUSH's question, I meant total weight gained. I do care about fat, but I'm not worried about it showing. I've been told I can always work on it later.

And what are these exercises: pec dec, close grip bench vs. just bench press, and hack squats vs. just regular squats. Thanks.

candidate2025 · « **Reply #14 on:** March 13, 2006, 05:57:23 PM »

Quote from: chrisg on March 11, 2006, 11:55:48 PM

Thanks to all.

In response to TexasRUSH's question, I meant total weight gained. I do care about fat, but I'm not worried about it showing. I've been told I can always work on it later.

And what are these exercises: pec dec, close grip bench vs. just bench press, and hack squats vs. just regular squats. Thanks.

pec dec is the machine where you sit down , put your arms on pads, and use your chest to squeezer them together. everygym has one. its like a sitting fly.

close grip bench is bench press, but with your hands much closer together..almost touhcing(works the tris instead of chest)

hack squats are on a tilted machine.

HICKSON · « **Reply #15 on:** March 14, 2006, 02:39:40 PM »

Quote from: candidate2025 on March 11, 2006, 02:56:00 PM

f**k core exersises...personal trianers are jackasses.

ive been training my family for the last month on my excact plan ( i just have them follow my routine in the gym...using lighter weight of course and minus squats on the old ones..lol) and all of them are doing fantastic...much faster than anyone ive seen in the gym. no injuries of anykind.

if you think about it...an iso exersice does the same thing a combo exercise does to a muscle, just heavier..

p.s....i do like that word ectomorph(had to look it up to respond to this. lol)..im going to start using it.

WOW a whole month... is that 28 or 31 days?.....

bro you have alot to learn before spouting off....

wes you workout is just fine and its a soild one to grow on...

candidate2025 · « **Reply #16 on:** March 14, 2006, 06:36:07 PM »

Quote from: J.C.HICKS on March 14, 2006, 02:39:40 PM

WOW a whole month... is that 28 or 31 days?.....

bro you have alot to learn before spouting off....

wes you workout is just fine and its a soild one to grow on...

you just proved m,y point for me you jack ass. yes, only one month..and their results are quite astounding. excactly what i was saying....go straight into iso bb exercises.

street · « **Reply #17 on:** March 14, 2006, 10:13:08 PM »

It is not hard on paper although no one here has it 100% correct.training simple.
monday bench press 3wa 2x 4-6 incline press wa 2x 4-6 deadlift 3wa 2x 4-6 chins 2wa 3x 4-6 bb row 2wa 2x 4-6
wed bb or smith shoulder press 3wa 2x 4-6
side lateral 1 wa 2 x 2-6 db rear lateral 1wa 2 x 4-6
bb curl 2 x 4-6 close grip bench press top half of range wa 2x 4-6
fri bb squat 3-4wa 3 x 4-6 leg curl 2 wa 2x 4-6 calf raise 1wa 2x 8-10 work sets are with same weight every week you must do at least 1 more rep till you get to 6 then add weight and repeat .Diet protein 1g per pound body weight carbs 3g per pound fat 20% and the diet you work out for yourself will work better than using some one elses.never ever miss a meal or not finish one.I went from 80kg to 11okg in 8 months no steroid either the key my squat went from 2 plates a side to 4.5 plates for 6 deep reps (above parallel doest work). Can you do it i doubt it but it is possible.

HICKSON · « **Reply #18 on:** March 15, 2006, 09:14:55 AM »

Quote from: candidate2025 on March 14, 2006, 06:36:07 PM

you just proved m,y point for me you jack ass. yes, only one month..and their results are quite astounding. excactly what i was saying....go straight into iso bb exercises.

HAHAHA Touchy personal trainer are we? HAHAHA!!

candidate2025 · « **Reply #19 on:** March 15, 2006, 12:29:22 PM »

Quote from: J.C.HICKS on March 15, 2006, 09:14:55 AM

HAHAHA Touchy personal trainer are we? HAHAHA!!

im not a personal trinaer...ive just been trainign my family.

HICKSON · « **Reply #20 on:** March 15, 2006, 02:40:27 PM »

Quote from: candidate2025 on March 15, 2006, 12:29:22 PM

im not a personal trinaer...ive just been trainign my family.

And your 16.... Uhh... OK Kid...

oh yeah your also 235lbs too... right?

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candidate2025
Getbig II

Posts: 378

the yay is back

Re: Psyching up!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
« Reply #6 on: Today at 02:25:51 PM » Quote

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Quote from: sarcasm on Today at 01:15:02 PM
saw this dude in the gym today, 6'0" 185 lbs. jumping up and down right in front of the dumbbell rack before grabbing a monstrous pair of 120's for 5 half reps on the dumbbell bench press, what a BEAST!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

120's aint bad though, depending on his age. i cant do them...but im 16.

candidate2025 · « **Reply #21 on:** March 15, 2006, 05:20:10 PM »

yes maam. those are my stats.

i dont lie about nuttttiinnn.

controldenied33 · « **Reply #22 on:** March 17, 2006, 05:57:40 PM »

wes's first post with the nutrition and the workout routine looks good.