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How hard is it going to be to add 5 - 10 lbs of muscle?

R

Riprorin

Banned
I'm 5'8", 150 lbs with about 11 - 12% BF. I have a fairly muscular build.

I haven't done much weight training since my college days 20 years ago, but I can knock off 100 push-ups with ease.

I gave up weights due to a neck injury but I'm going to give it a go again.

I only have time for 3 days/week, 1 hr a session.

How hard is it going to bulk up a bit?
 
It's not that hard, as long as you take plenty of protein and work hard the 3 hours that you are in the gym. Since you're currently 150 pounds, I'd be looking to get at least 200g of protein per day to add muscle mass.
 
With enough protein/calories/hard weights you cvan put it on reasonably quickly. If you'd been training a while I'd say that putting on 5-10 lbs of real actual muscle is difficult and slow, but since you've not in a long time it should be noticeable quite quickly.
 
man this is so depressing. not any of the posts, but the topic. i used to be religious about workin out in college. after college i even got semi serious for about 2 months. but the last time i went to the gym was like January and now im just gettin chubbier (around the stomach). I hate this feeling but the chubbier I get, the less motivated i get to go hit the weights again. Every morning I tel myself "OK i'll go today". But come evening time, I get home all tired after driving 45 miles each way and from work that I just want to relax for a bit. And i tell myself "Ah, one more day wont make a difference...i'll go tomorrow." and tomorrow never comes

anyone know how i can motivate myself again

Im not fat fat...but have definately gained a spare tire and some love handles. but my entire physique isnt fat
 
Originally posted by: Aharami
man this is so depressing. not any of the posts, but the topic. i used to be religious about workin out in college. after college i even got semi serious for about 2 months. but the last time i went to the gym was like January and now im just gettin chubbier (around the stomach). I hate this feeling but the chubbier I get, the less motivated i get to go hit the weights again. Every morning I tel myself "OK i'll go today". But come evening time, I get home all tired after driving 45 miles each way and from work that I just want to relax for a bit. And i tell myself "Ah, one more day wont make a difference...i'll go tomorrow." and tomorrow never comes

anyone know how i can motivate myself again

Im not fat fat...but have definately gained a spare tire and some love handles. but my entire physique isnt fat
Click to expand...
It's VERY easy to come home after a long drive after work and just rather watch tv than start, and one day never makes the diff. You could try in the morning, but basically you need more motivation, and only you can give it to yourself. Personally when I get slobbier I tell myself that I'm better than this, and I have a low threshold for personal disgust with myself in this area, so I then step it up a notch. Then eventually an equilibrium is hit again between the dislike of working out and the contentedness with where I am.

 
Originally posted by: Riprorin
That's a long commute. I'll bet that takes a lot out of you.
Click to expand...

it does. esp after working 8-10 hrs. after i get home i just wanna sit in my comfy chair and watch tv or surf the net
 
I've been steadily losing weight, was at 185 when I started, then that dropped to 180, then 175 and I'm currently at 173lbs. I just cleaned up my diet..got rid of simple carbs and went to the gym daily, with a combo of wightlifting followed by 10 mins of High intensity interval training a day.

I'm 5'11" and my target weight is about 165lbs. I still have love handles and fat around the belly at 172, so hopefully it will smoothen out at 165. I have lost one belt spot though 🙂 so it's going...

 
i don't know how much cardio you're doing, but that's leaning your muscle.....some cardio is always good, but i hope you're not doing anything to strenuous in that department. I'd work on bulking, then slimming that down. Esp. if you want to gain 10lbs.
 
Originally posted by: Skoorb
Originally posted by: Aharami
man this is so depressing. not any of the posts, but the topic. i used to be religious about workin out in college. after college i even got semi serious for about 2 months. but the last time i went to the gym was like January and now im just gettin chubbier (around the stomach). I hate this feeling but the chubbier I get, the less motivated i get to go hit the weights again. Every morning I tel myself "OK i'll go today". But come evening time, I get home all tired after driving 45 miles each way and from work that I just want to relax for a bit. And i tell myself "Ah, one more day wont make a difference...i'll go tomorrow." and tomorrow never comes

anyone know how i can motivate myself again

Im not fat fat...but have definately gained a spare tire and some love handles. but my entire physique isnt fat
Click to expand...
It's VERY easy to come home after a long drive after work and just rather watch tv than start, and one day never makes the diff. You could try in the morning, but basically you need more motivation, and only you can give it to yourself. Personally when I get slobbier I tell myself that I'm better than this, and I have a low threshold for personal disgust with myself in this area, so I then step it up a notch. Then eventually an equilibrium is hit again between the dislike of working out and the contentedness with where I am.
Click to expand...

exactly!! i can never seem to keep it going like it did in college. i mean I LIKED workin out in college....probably cuz Id get to see so many hot chicks at the gym...also I'd go with friends and we'd spot each other and motivate each other. Now there are no hot chicks at the gym and i have noone to go with. huge drag. but you're right. right now I, completely digusted with myself now. I was never this lazy....well, ok maybe i was...but i was never this chubby.

I guess I'll make a huge poster with the words "WORK OUT" put it up on the wall right above my monitor. lets see if that helps
 
Originally posted by: Riprorin
I'll be doing my cardio at 7 am and my weight training at 12 pm. Is that too close together?
Click to expand...

how would you manage that. dont u work? or do you work nights?
 
I don't thing putting on 5-10 lbs of muscle will be that diffcult a tast to achieve. My cousin put it in like a month or so. He was working out nicley and ate alot of protein bars/shake. I think it was creatine that helped him in getting good biceps.

But I find it hard to build on muscles. I was a regular at the gym last year for like 7-8 months. I started off at around 165 pounds or so and when I quit the gym I was like at 180 ish and I just had some cuts here and there but nothing special around my arms & chest. I finally started off again last week. Now I am down to 168 pounds and wanna make sure that I get in better shape than before. I just had a session with a trainer and he pointed out alot of things that were wrong in what I did before like bad diet and excessive work out. I used train like 6 or even 7 days a week. So now I am told to work out 4 days max in a week. One muscle group a week and loads of changes in my diet. Lets see what happens!
 
Originally posted by: BlueWeasel
It's not that hard, as long as you take plenty of protein and work hard the 3 hours that you are in the gym. Since you're currently 150 pounds, I'd be looking to get at least 200g of protein per day to add muscle mass.
Click to expand...

Actually I will refute the notion that taking a lot of protein will make you build muscles faster. Yes you need sufficient protein but from what I've read after a certain point, there isn't a beneficial gain and too much can be detrimental. I'm not a medical doctor so take what I say with a grain of salt, but if you care to do the research I think you will find the same.

But I think if you want to add muscle you can do so fairly easily. But I would say don't worry about it so much, just eat properly and lift but make sure you do enough cardio too. You will gain muscle mass, but may lose some fat. Unless you are trying for some reason to reach a certain weight, I would say don't worry about it. You will likely lose some weight (fat) but gain muscle mass in its place.
 
Originally posted by: rsd
Originally posted by: BlueWeasel
It's not that hard, as long as you take plenty of protein and work hard the 3 hours that you are in the gym. Since you're currently 150 pounds, I'd be looking to get at least 200g of protein per day to add muscle mass.
Click to expand...

Actually I will refute the notion that taking a lot of protein will make you build muscles faster. Yes you need sufficient protein but from what I've read after a certain point, there isn't a beneficial gain and too much can be detrimental. I'm not a medical doctor so take what I say with a grain of salt, but if you care to do the research I think you will find the same.

But I think if you want to add muscle you can do so fairly easily. But I would say don't worry about it so much, just eat properly and lift but make sure you do enough cardio too. You will gain muscle mass, but may lose some fat. Unless you are trying for some reason to reach a certain weight, I would say don't worry about it. You will likely lose some weight (fat) but gain muscle mass in its place.
Click to expand...
You're right on the protein, but failed to mention what the magic point is. Nobody really knows. 5000 grams/protein a day will have a diminishing return, but 10 won't see you hulk-like any time soon. A lot of studies have been done and the general consensus is to aim for around a gram per pound of body weight.
Is there a rough percentage of what source your protein should come from? 50% powder, 50% real food?
Click to expand...
Protein is protein, though generally powders have a superior biological value to most foods. However, foods also contain more in the way of nutrients and less artificial chemicals. Plus, powders are absorbed quickly and probably would require a more continual ingestion to keep protein in the body at a nice level.

 
Originally posted by: Riprorin
I'm 5'8", 150 lbs with about 11 - 12% BF. I have a fairly muscular build.

I haven't done much weight training since my college days 20 years ago, but I can knock off 100 push-ups with ease.

I gave up weights due to a neck injury but I'm going to give it a go again.

I only have time for 3 days/week, 1 hr a session.

How hard is it going to bulk up a bit?
Click to expand...

quit posting & start lifting!!!

(j/k)

i'd get a physician's opinion first (maybe an orthopedic specialist
in sports) if you have any problems at all with your spine.

the formula is: LIFT, EAT, SLEEP, REPEAT
 
Originally posted by: Aharami
Originally posted by: Riprorin
That's a long commute. I'll bet that takes a lot out of you.
Click to expand...

it does. esp after working 8-10 hrs. after i get home i just wanna sit in my comfy chair and watch tv or surf the net
Click to expand...

for me it's easier to start lifting at 5AM, rather than after work
(and a 3 hour total commute time).
 
Originally posted by: TubStain
I've been steadily losing weight, was at 185 when I started, then that dropped to 180, then 175 and I'm currently at 173lbs. I just cleaned up my diet..got rid of simple carbs and went to the gym daily, with a combo of wightlifting followed by 10 mins of High intensity interval training a day.

I'm 5'11" and my target weight is about 165lbs. I still have love handles and fat around the belly at 172, so hopefully it will smoothen out at 165. I have lost one belt spot though 🙂 so it's going...
Click to expand...

5'11" 165! Crap you want to be that skinny? I am 5'10 and 185 and I can't even imagine loosing that much weight.
 
Originally posted by: Aharami
man this is so depressing. not any of the posts, but the topic. i used to be religious about workin out in college. after college i even got semi serious for about 2 months. but the last time i went to the gym was like January and now im just gettin chubbier (around the stomach). I hate this feeling but the chubbier I get, the less motivated i get to go hit the weights again. Every morning I tel myself "OK i'll go today". But come evening time, I get home all tired after driving 45 miles each way and from work that I just want to relax for a bit. And i tell myself "Ah, one more day wont make a difference...i'll go tomorrow." and tomorrow never comes

anyone know how i can motivate myself again

Im not fat fat...but have definately gained a spare tire and some love handles. but my entire physique isnt fat
Click to expand...

You just need to motivate yourself. How much do you really want to look better? Ive been working out 6 days a week since 22nd of Jan and I make sure I go to the gym, no matter how tired or much I dont wanna go. Besides, when you exercise your brain releases seratonin, and it makes you happier 🙂
 
Originally posted by: Riprorin
Right now I'm taking in about 150 g of protein (40 g from whey).

I'm already doing 30 minutes of cardio/day.
Click to expand...

you need to be eating at least your bodyweight in grams of protein to put on muscle..... you probably should be taking more..... I am taking about 30 more grams a day than my body weight
 
i started working out about 2 months ago. have been doing it pretty regularly.
there is one huge problem though - i eat much more now than i used to before. so i have gained some weight.
i 'think' that it is muscle gain since my arm and biceps arent flabby anymore, including my thighs. but i still have a belly. which i hate.
how do i lose weight now? i do some cardio - but not too much.

btw i am 6ft - about 205 pounds right now. used to be 195 at christmas 🙁
 
Originally posted by: Spamela
Originally posted by: Riprorin
I'm 5'8", 150 lbs with about 11 - 12% BF. I have a fairly muscular build.

I haven't done much weight training since my college days 20 years ago, but I can knock off 100 push-ups with ease.

I gave up weights due to a neck injury but I'm going to give it a go again.

I only have time for 3 days/week, 1 hr a session.

How hard is it going to bulk up a bit?
Click to expand...

quit posting & start lifting!!!

(j/k)

i'd get a physician's opinion first (maybe an orthopedic specialist
in sports) if you have any problems at all with your spine.

the formula is: LIFT, EAT, SLEEP, REPEAT
Click to expand...
I thought it was "LIFT BIG, EAT BIG, SLEEP BIG" 😀

 
Originally posted by: azazyel
Originally posted by: TubStain
I've been steadily losing weight, was at 185 when I started, then that dropped to 180, then 175 and I'm currently at 173lbs. I just cleaned up my diet..got rid of simple carbs and went to the gym daily, with a combo of wightlifting followed by 10 mins of High intensity interval training a day.

I'm 5'11" and my target weight is about 165lbs. I still have love handles and fat around the belly at 172, so hopefully it will smoothen out at 165. I have lost one belt spot though 🙂 so it's going...
Click to expand...

5'11" 165! Crap you want to be that skinny? I am 5'10 and 185 and I can't even imagine loosing that much weight.
Click to expand...

Well, I am still fat in the stomach area, and I want to get really lean, siz pack lean, then I'll slowly increase my food, lay off the cardio a bit and start lifting heavy. I'm at around 14% bodyfat. I've always been chubby around the stomach, so that;s a lot of "brown fat". Fat tissue that is a lot harder to burn off, because its been there so long and there is not sufficient bloodflow to that area. It takes a lor to get rid of those last fat cells, if you have never been lean in your life.

lean->fat->lean is easier than fat to six pack lean directly.
 
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