Gaining mass

[Marcg868]

Basically having lost 3 stone in 12 months due to illness, im looking to bulk up and gain the muscle back that i lost. I'm currently 5ft 10 and 10 stone 5 pounds
Been looking at getting some whey protien and doing some weights from home and maybe a couple of nights at the gym each week.

What other sorts of foods should i be eating?
And is there any good weight programs i could use to bulk up?

Regards

Marc
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JACK, MISS YOU LOADS YOU LEGEND.

[Alexio]

I'm the same height as you and to be honest I'd say you're at a fairly healthy weight. You probably do need more muscle though. I say this because when I was last training (running quite a lot of miles every week) I was about 10 and a half stone.

A couple or three nights at the gym each week, especially if you're getting your minimum half an hour of cardiovascular in (supposed to do that at least three times a week minimum too to make a difference to your fitness) is perfect. I would recommend a heavy carb diet on the days you're going to work out and just make sure you generally have enough protein in your diet most weeks. There's no point in doing protein shakes or supplements in my mind. If a muscle is going to get stronger and more toned than it's going to do it.

Don't over think this, just get enough calories and a normal healthy diet and work your way up to being fit, you'll be fine. Good luck
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will never give up his CG. I look at my fuel gauge more as a progress bar than a fuel gauge.
G: With my GSXR I do often effectively use it as a scooter with a clutch in town.
ms51ves3: why does it need 500 miles? Are you teaching it how to be a piston?

[Ariel Badger]

Your present BMI (Body mass index) is a very healthy 20.5. Adding 3 stone puts you at a blubbery 26.5.
Put on five or six pounds with normal eating and buy some clothes that fit, do some exercises and you will be fine.
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Bikers make great organ donors, get 115 on your licence today.

[Marcg868]

Everyone just says i look quite thin tho I mean i have broad shoulders and I'm toned but i have skinny wrists and fore arms. What limited muscle i do have is all toned tho.

Should i just eat a bit more and get to 11.5 stone mark and then just keep toned? Done want to be a spice boy who spends half his life running between the gym and the sun beds
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JACK, MISS YOU LOADS YOU LEGEND.

[Alexio]

Do not put on fat for the sake of it, that is very unhealthy. For the record, I also get accused of being "far too thin" even though I'm now 12 stone it's because I still look thin when wearing most of my clothes I think, or maybe because I pretty much never eat and for my friends to get me to start eating properly I get told I'm too thin

Either way, don't give in to the peer pressure. As soon as it's warmer again I'm going to start running and tone up again, get back closer to 11 stone
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will never give up his CG. I look at my fuel gauge more as a progress bar than a fuel gauge.
G: With my GSXR I do often effectively use it as a scooter with a clutch in town.
ms51ves3: why does it need 500 miles? Are you teaching it how to be a piston?

[GhostRider]

BMI is largely useless since it does not take into account muscle mass. I could be 16 stone but eat an excellently balanced diet and have a brilliant exercise regimen, but I'd be classed as obese, despite showing abdominal muscles. Go figure.

GhostRider
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I have all the characteristics of a human being: blood, flesh, skin, hair; but not a single, clear, identifiable emotion, except for greed and disgust. Something horrible is happening inside of me and I don't know why. My nightly bloodlust has overflown into my days. I feel lethal, on the verge of frenzy. I think my mask of sanity is about to slip.

[Flip]

"Everyone just says i look quite thin tho"...

Marc, put a photo up and let the BCF decide!

Dare ya.

[mooserx]

wanna gain mass

chips and pies

[Marcg868]

[HARVS1789]

If you want to put on a bit more muscle id suggest eating more in volume as long as its of proper food eg, chicken, beef, pasta, breads, veg etc not burgers, crisps and all that crap. I recently read a good food tip which goes along with the 'less tampered with the better' rule which was if you would rinse it under the tap its going to be good for you (as you can imagine un-processed meat, veg, carbs etc as opposed to rinsing a ready meal curry lol )

Personally id say you don't 'need' protein shakes as you can easily get enough protein from a balanced diet, however saying that ive just started trying them out myself as I was finding id eat after a work out just for some protein not because i was hungry....i thought this was silly lol

In terms of exercise id suggest getting some dumbbells for at home as you can do pretty much every muscle with them and a straight bar (squats, curls, dumbbell chest press etc) and sometimes its just easier to hit it at home instead of the gym...especially when the weather is like this

Finally don't forget, to build up muscle mass its lower reps at a higher weight. So go for say 3 sets of 8-10 reps per exercise and if you keep the rest period to say 1 min you will get a good cardio workout from it as well

weight sessions are best kept to 45 - 60 mins and you probably want to have 3/4 sessions a week. The body digests protein best 20 mins - an hour after exercise so have a ham sarnie and pint of milk or something after lol
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C.B.T: 27/11/08 THEORY: 09/12/08 PRACTICAL: 18/12/08

[Robby]

Before you start on the silly powders and shakes, just get down to the gym and lift some weights while you eat normally. Don't overdo it, don't expect to lift your old weight straight off.

When I do this after a long layoff I find the muscles and weight pile back on in no time, usually back to my old muscle mass or better inside of a month.

Don't worry about forcing yourself to eat more, if you're been lifting and your body is building up, you'll be more hungry.

[warped one]

When I was 16 I came off my bike and wasn't riding for 18weeks in tha time I lost all my muscle and went from 10st to 6, at the point of getting back on the bike I was the weak I could hardly hold it up, dispite doing everything I did before apart from riding.

Get back on the bike and go for a few rides, I found that when I started riding again like I was before I built up the muscle more than ever and within 2 weeks I was bigger than before.

Then in Oct 2008 I came off again and put myself out for about a month this put my body wieght down agan to around 8st, due to been off work.

In my mind if you can build up your riding style and confidenc again you will build up the muscle you have lost. That is what I was told in the Oct, and since then if I am not riding I am walking or running.

What exactly did you do?

Warped
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amnesia - Never in the history of usernames has one been more accurate. Warped indeed. You sir are a fecking oddball.

[trevoriv]

https://www.maximuscle.com/progain

https://www.maximuscle.com/cyclone

Worked for me, got to put the effort in down the gym as well though. Im up from 11 and half stone to about 13 now. Been lazy/injured with the CV though and ive put a bit of midbody size on as well but my chest is up from a measly 37" to about 42" since August last year.
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Past: '96 Thundercat, '02 ZX636R (A1P), '58 KTM 690 SM LC4 Current: '06 ZX636R (C6F)
Mudskipper wrote: Someone just has to sig that...

[Marcg868]

Been eating lots of bread,chicken pasta etc and doing a few weights when im not working and some pressups. Already got myself from 10.5 when i posted this and i'm not hitting 11 stone 2. I thinking if i hit 12.5 stone and stay toned then i'll be happy.

Also go for a ride on the mountain bike when I'm not doing the weights. Do 3 days of weights and 3 days on the bike.

Cant really up the weight yet tho as it pulls on my Hernia which is a bit of a downer.
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JACK, MISS YOU LOADS YOU LEGEND.

[swiftb]

you put on 11 pounds in 3 days

[Marcg868]

Yeah well 6 pounds!!!! i was doing the kg to stone conversion in my head and ballsed it up. I was 10 stone 9/10 not 10 stone 5.
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JACK, MISS YOU LOADS YOU LEGEND.

[Blue_SV650S]

.... just combine the two following products ... give it a few weeks - job done!!

https://www.toys2pleasure.com/images/catalog/le650_m.jpg

https://homepage1.nifty.com/kouzai/images3/duck_tape.jpg


Of course it does mean you will eventually end up quite literally full of sh1t ....
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The purpose of life is to fight maturity.

[st3v3]

[N.C]

Eat 6 times a day
Eat in a small calorie surplus
Eat mainly lean meats, milk and every vegetable under the sun
Take a multi-vitamin

Try Rippotoes weights program and see if that works for you.
(i can give you a link if you dont know what it is)
if not try a 4 day split of
legs
chest and back
abs and lats
Shoulders and arms

but importantly do your cardio in between (HIIT) so you dont become a retarded bulker

Oh, and lift hard and rest hard!

[Dischord]

Just take Creatine and go to the gym 3-4 times a week and do heavy weight training, not running or any of that pansy shit. You'll put on weight (it'll be mainly muscle) like never before.
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2012 KTM EXC 250

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