Attention Shortz!!!! Or anyone with good advice!!

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posted by cee

I have seen you post good replies to people posts on here. i was wondering if you can help me with my goal to gain 15-20 pounds by Sept. i'm 25,6',and weight 185lb. i'm not skiny but can use some extra mass. First let me say that i work nights(11:30pm - 7:45am) and go to school monday - thursday. I have time to go to the gym mon, wed, and fri. But my main problem is eating right. I dont know what to eat. Well what I am asking is if you can make me a workout plan and give me a list of foods that i can eat and at what times of the day. I dont have a partner so free weight i dont want to use until i feel good about them. Please help me :ohcrap: . I'm want to look like LL Cool J or 50 Cent. I just want to get bigger.

posted by musclenut

I put a list with food and time to eat, but you will have to change it according to your time schedule. Some body gave it to me and it helped me pack on a couple of pounds. I hope this helps with your food.

MN

Lean Bulking for me = 7-800 grams of protein a day from lean sources (1% milk 100 gram combo protein shakes of whey and micellar casein with olive oil)

8 or more meals a day feeding the machine 0 simple sugars other than dextrose pre/post workout low-moderate complex carbs and moderate essential fats and limit the processed foods.
Do light cardio 3 times a week on off days.
I train EOD very very hard high intensity and brief so physical activity is limited so I do aerobics on days off normally 4 days.

The more you gently take off now the less catabolism you will encounter in the future months ahead.
MG Diet

4 am 60 gram protein shake
1 % Milk 30 grams Design Whey 30 grams Miscellar casein

6:30 am
1/2 to 3/4 lb 93% lean ground beef with salsa
Hash browns cooked in olive oil
Vitamins minerals
Coffee

9am
100 gram protein shake with 2 teaspoons olive oil
Large roast beef sandwich Deli meat

11:30 am
3–4 chicken breasts
2 baked potatoes
large salad olive oil dressing

2 pm 100 gram protein shake with olive oil
roast beef sandwich

4 pm
prework out shake
30grams whey
30 grams dextrose
30 grams Malto dextran

6 pm post work out shake
60-80 grams whey hydro/ion isolate combo
30 grams dextrose
50 grams malto dextran
glutamine creatine vitamins minerals fish oil

7:30 pm
100 grams of cottage cheese 1 %
baked potato

9 PM
large steak
1/2 Baked Potato
large salad

11 pm
100 gram protein shake.

This is an average of 800 grams a day.

posted by Storm

First of all don't have a goal of a certain number for the scales..Set yourself to be bigger and leaner not 25lbs by such a date..Your not exp enough to predict those things..Post up what you eat know how you train so we can see where you are really at..I am 6' tall so building mass was a priority for me also years ago and now...Gives us the info we need and things will get rollin...Storm

posted by cee

Well when i get off in the morning at 7:45 i eat a bowl of rasin brand with 2% milk. i get up about 11:30 to go to school and I eat a sandwich (whatever kind is in the house). around 3:30-4:00 in eat another sandwich. On Mon and Wen i leave school at that time and go to the gym at 4:00. on tues and thur i dont get out of school until 9:30. around 10 in eat dinner (again whatever my mother cooked). and at 11:30 i'm at work until 7:45. at work i try to eat fruits and yoger. sometimes i bring left overs. I'm just starting to to work out so i dont have a routine. that is why i'm posting this so you guys can help me. I know i have to eat more but dont know what. i will do whatever it takes to gain some extra pounds. Basiclly treat me like I'm just starting out.

posted by shortz

Sounds like your first problem is planning. Start making things that you can keep in the fridge and pull when you need it. chicken, turkey and protien shakes are a good start. As far as carbs go, I love bananas and raisins and you can take them anywhere. If you like dried fruit, you can find some recipes for trail mix on the net that includes dried fruits.

Alot of puting on weight is resting and eating. It seems you are very busy, so resting is difficult. Try to get rest as much as possible.

I always recommend a full body routine for people that don't have much time. This way, even if you miss a day, you still get all body parts worked. I'll try to find a good routine...wifey is calling and wants some action...

posted by shortz

All exercises 3 sets unless noted otherwise.

Day 1
-----
Squats
Military press
Incline press
chins
BB curls
Skull crushers

Day 2
-----
Flies
Laterals
calf raises
Shrugs
Abs

Day 3
-----
Leg presses
Flat bench
DB presses
BB rows
Reverse curls
Push downs

Ok, so I'm no good at making full body routines. LOL Tell ya what, get in contact with Durabolin. He is the king of full body workouts. He should be able to come up with something better...or, he can revise mine.

posted by Durabolin

Thats a good routine Shortz but I would like to keep things simpler like the routine i posted up for toothpick:

Train mon wed fri. alternate between worjout 1 and 2

workout 1:

bench press

squat

barbell rows

stiff leg deadlifts

upright rows

close grip bench press

barbell curls

Ab work for a strong core - decline sit ups

Workout 2

Dips

Deadlift

Hamstring curls

chin ups

military press

EZ bar curls

Overhead tricep extensions

again ab work - hanging leg raises

posted by shortz

That's a good routine. Thanks for hooking us up Dura.

posted by cee

Thanks everyone. I hope this works for me. If it does I will post a pic of the results. I f i have anymore question I will be posting them up. Thanks again.

posted by KING

I think it's time for an update. How'd you do?

posted by A.B

shamelesss bump :D

posted by Kraven

bump?

posted by shortz

lol...I think cee was just another passer by. It happens alot. I only reply because I enjoy a good question. Otherwise I would rip my hair out answering questions to people who will never use my advice or may not even be lifting anymore.

posted by Kraven

i see plenty of people like him in the gym they give advice on bb and they are only there maybe once or twice a week lol i get shit from bbs for only going 3 times a week

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