I've put on 8 lbs of muscle since last summer...

[Argo]

Woohooo All that hard work paid off I've been working out for 4 years now so it's hard to gain weight now. Hoping to hit 195+ by this summer.

6'0" 189 lbs, 15% body fat...

 

[Actaeon]

Congrats...

I can't seem to gain fat or muscle. But then again, I'm not really trying.

 

[xXped0thugXx]

congrats , keep on truckin, when you see results all the hard work pays off

 

[Argo]

Originally posted by: xXped0thugXx
congrats , keep on truckin, when you see results all the hard work pays off

Thanks. Not to toot my own horn, but I was pretty built to begin with. However, I wanted to take it to the next level. My chest and shoulder are ok, but I need to work more on my legs and arms...

 

[Gravity]

Nice work. I can put on 10 lbs in 3 weeks using creatine but it's mostly water. I do manage to keep gains pretty well though. I like curling 45's on the curl bar and drawing some attention, then slapping 25's on top of those usually pushes me to my limit.

6'4, 240 lbs.....

Keep lifting!!

 

[Ikonomi]

Congrats, your progress gives skinny bastards like me hope and a reason to keep working.

 

[RagingBITCH]

Err so you've put on 8lbs of muscle in about 9 months and hope to add on 7 more in 3 months? No offense and congrats and everything, but that seems like a lofty goal (totally obtainable though).

 

[Argo]

Originally posted by: Ikonomi
Congrats, your progress gives skinny bastards like me hope and a reason to keep working.

Absolutely! I used to be 170 lbs in highschool. First 3 years of college I was partying and drinking like an ass and ballooned to 190lbs. Started working out the 4th year and since then lost all the fat and replaced it with muscle

Err so you've put on 8lbs of muscle in about 9 months and hope to add on 7 more in 3 months? No offense and congrats and everything, but that seems like a lofty goal (totally obtainable though).

I've been off on a 4 week vacation during the summer and then I skipped 6 weeks in the winter due to a football injury.

 

[labrat25]

Originally posted by: Argo
ohooo All that hard work paid off I've been working out for 4 years now so it's hard to gain weight now. Hoping to hit 195+ by this summer.

6'0" 189 lbs, 15% body fat...

ok this is gonna sound like a stupid question... how?

ie. I'm 6'0" 135lbs (very little body fat)... i'm not looking to get buff but just get a bit more muscular

i want to go to the co-rec and start excersizing to put on muscle but don't know where to start

 

[rh71]

do you SEE a physical difference since last summer ? I need great motivation...

 

[Bulk Beef]

I'm 6'0" 135lbs (very little body fat)

YOU need to eat a sandwich (or ten).

 

[Bulk Beef]

...or get rid of the tapeworm.

 

[CPA]

Good job Argo. I have put on about 4 lbs myself since last October.

Be prepared, though, to lose some of that muscle gain when you start dieting to get to 6-8% BF.

BTW, I'm 6'0" 195.5 at about 10% BF

 

[BillGates]

any before/after pics?

 

[abracadabra1]

i added 10 lbs lean muscle in just about 10 weeks...6 day workout rotation (normally 90 minutes/workout day)
diet was crucial, so was supplementation.

1.5-2 grams protein/lb, lots of solid complex carbs (nearly no simple sugars, except for recovery drink), tons of water

used celltech, isopure protein, multivitamin, flaxseed oil, and lots of water

eat every 2-3 hours, always...and no carbs after 6 pm

also, here are basic bench squat results

minus 10 weeks
weight (130)
bench (max @ 4 reps) - 170
squat (max @ 4 reps) - 175

plus 10 weeks
weight (141)
bench (max @ 4 reps) - 195
squat (max @ 4 reps) - 200

 

[rh71]

Can you give a list of foods in this important diet ?

 

[Argo]

Originally posted by: rh71
do you SEE a physical difference since last summer ? I need great motivation...

It's hard to see with a naked eye since my chest/shoulders/traps were already pretty big. I've concentrated on legs and arms more. My biceps went from 16" to 16.5", my legs grew too.

My bench press actually went down from 8 reps @ 265 to 8 reps @ 245. But I don't want my chest to get any bigger - dont really like that V-shape look. I still could probably lose a little bit of fat - 3-4 lbs by my own estimates.

 

[Koing]

Congrats dude on gaining the muscle

Now hit the gym and do some dam squats and deadlifts! I have pretty huge legs for a 5"10 asian dude lol.

Originally posted by: CPA
Good job Argo. I have put on about 4 lbs myself since last October.

Be prepared, though, to lose some of that muscle gain when you start dieting to get to 6-8% BF.

BTW, I'm 6'0" 195.5 at about 10% BF

Hey you got any pics of yourself at 10% bf at that weight?

Koing

 

[gwlam12]

Originally posted by: labrat25

Originally posted by: Argo

ohooo All that hard work paid off I've been working out for 4 years now so it's hard to gain weight now. Hoping to hit 195+ by this summer.

6'0" 189 lbs, 15% body fat...

ok this is gonna sound like a stupid question... how?

ie. I'm 6'0" 135lbs (very little body fat)... i'm not looking to get buff but just get a bit more muscular

i want to go to the co-rec and start excersizing to put on muscle but don't know where to start[/quote]

wow. im 6 inches shorter than you but weigh as much as you do.

 

[abracadabra1]

well, i attend a school where I have to eat food served in the dining hall, so my choices are always limited, luckily they normally have low fat/high protein food sources available

morning: 3 packets plain oatmeal plus touch honey for flavor, 3 hard boiled eggs (whites only), multivitamin, flaxseed oil, 2 cups water
snack 1: protein shake (50g protein), 25g almond slivers
meal 2: sandwich of some kind on multi-grain bread (lots of meats - roast beef or turkey), 2-3 hard boiled eggs (whits only)
snack 2: protein/carb/fat shake (i.e. meal replacement shake, serving size to accomodate ~200-300 calories)
***workout***
post workout- celltech
~1 hr after workout...
meal 3: lots of protein/carbs/ low fat (turkey and stuffing, ham and baked potato...)
snack 3: protein shake (50g protein, no carbs)
before sleep...
snack 4: protein shake (25g protein, no carbs)

 

[rh71]

^ wow so it's either looking good OR eating "good"... is there really no room for some pasta/meatballs/chicken parm/burgers/etc. ?

 

[RagingBITCH]

Originally posted by: rh71
^ wow so it's either looking good OR eating "good"... is there really no room for some pasta/meatballs/chicken parm/burgers/etc. ?

Cheat day, once a week Eat whatever you desire, but that will damper your efforts a lil bit

 

[abracadabra1]

Originally posted by: rh71
^ wow so it's either looking good OR eating "good"... is there really no room for some pasta/meatballs/chicken parm/burgers/etc. ?

Definitely not the case. However, to maximize your results you have to stick to a very strict exercise and diet program. If you're just looking to get big, the key is to eat a lot and take in lots of protein. Now, if you don't know much about dieting (i'm not talking about counting calories as much as watching the quality of those calories), read and learn. Low fat foods aren't all that great...so don't think low fat is here to save you. Generally, low fat foods have nearly as many calories and are unsatisfying.

Pasta is an excellent source of complex carbs, but stay away from meatballs (they'll easily add 20-40g of fat to an otherwise healthy meal). Instead, throw on some grilled chicken. Chicken parmesan is not a good meal; stay away from it. Burgers are great...they have lots of protein and a good amount of fat (think lunch time meal). Stick to the leanest meat you can buy, or go for turkey burgers (mcdonalds, burger king are all crap- steer clear of all fast food). Drop the soda/sugar intake...it does nothing but add excess calories that will add unwanted pounds.

 

[abracadabra1]

Some people throw in cheat days where they eat anything and everything they want. I'm not a fan of cheat days, but I know other people love them, so see what works best for you.

 

[Turkish]

heh pretty good, but your BF is still too high...

I was ~ low 20% BF last summer, dropped down to 10% at the end of summer, now cruising around ~11%-12%. I am 6'3" and around 230lbs.

About a month ago, i was around 218 lbs, but my body fat was around 16%.

So I began working out + eating extremely clean for the last 5 weeks and results:

BF dropped from 16% to 11-12% depending on the time of the day.
Gained 11 lbs (pure muslce )

I am not taking creatine but drink 2 protein shakes a day (39 grams of protein on each serving).

Good luck.