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posted by Seminole killa

New to the site. Site name is Seminole killa. I'm looking to put on some muscle mass I need help and all the advice I can get. I started working out again last week.

Age 27
Weight 151
height 5-10
body fat 8.9%
Bench Max 170
Squat 220

Here are my goals I want to weigh 175-180, Bench 220 and Squat 300. And like everyone else get some big biceps. I'm eating 6 meals a day. Calorie intake is between 3500 and 4100 (before I would eat between 1500 and 2000 calories a day). I have increased my calorie and protein intake a lot. I keep track of everything I eat. Protein I try to get between 220g and 260g a day. I'm lifting heavy weights and low reps.

I'm taking Cell-Tech and protein shakes. I'm going to weigh in this Friday to see how much weight I have gained. I know I have gained some becuse my pants are getting tight. I need all the help I can get.

posted by Dex

do you work out anything but your chest, bis, and quads? if you eat what you say you eat, i would tell you to up your cal intake to 5000

posted by Seminole killa

Mondays Chest/Tries
Tuesday Legs/abs
Wednesday off
Thursday Back/Bies
Friday Chest/ Tries

Then the following week I work legs twice etc. It will be hard for me to bump up to 5000 cals. Its hard for a skinny guy to eat 4000. After 2 or 3 weeks of 4000 cals I will try to bump up to 4500 then try 5000. I will try. Should I change my workout?

posted by estray

Post up your exact meals for a few days.

posted by Seminole killa

Item Grams Calories
Thu, Jan 04 2007
Breakfast
B- Egg, Scrambled 94 199
A Quaker, Oatmeal, Instant, Low Sodium - Prepared With Water 93
B Milk, Reduced Fat, Fluid, 2% Milkfat - With Added Vitamin A 488 244
Creatine Drink with Water 48 150
Creatine Drink with Water 48 150
Lunch
Banquet Chicken Dinner 390
Creatine Drink with Water 48 150
Creatine Drink with Water 48 150
Dinner
A- Soup, Vegetable - With Beef Broth, Canned, Condensed, Commercial 492 325
Butter Bread 110
Butter Bread 110
Snacks
D- Oscar Mayer, Wieners (Beef Franks) 90 294
C- Candies, Mr. Goodbar Chocolate Bar 49 264
Granola Bar 90
Fudge Rounds 34 150
Mello Yello 12FL oz 170
peanut butter 190
peanut butter 190
B- Milk, Whole 320
Total Calories Consumed 3,739
Fri, Jan 05 2007
Coca-Cola classic 720 291
Breakfast
Creatine Drink with Water 48 150
Creatine Drink with Water 48 150
B- Egg, Scrambled 94 199
S'mores granola bar 100
B- Milk, Whole 320
Lunch
Banquet Meal Meat loaf 300
Dinner
B- Enchilada - With Cheese And Beef 384 645
Bud Light Beer 710 220
Snacks
V S 375
Creatine Drink with Water 48 150
Creatine Drink with Water 48 150
Buffalo Style Hot Wings (Bagged) - Chicken Products/Fully Cooked Chicken Products/Boxed and Bagged Items 144 330
Fudge Rounds 34 150
B- Popcorn, Oil-popped 110 550
Total Calories Consumed 4,080
Sat, Jan 06 2007
Breakfast
B- Egg, Scrambled 94 199
Grilled hash browns 146
C Vitamin D Milk - Milk 472 320
Creatine Drink with Water 48 150
Creatine Drink with Water 48 150
Lunch
B- Enchilada - With Cheese And Beef 192 323
C Vitamin D Milk - Milk 472 320
Dinner
Buffalo Style Hot Wings (Bagged) - Chicken Products/Fully Cooked Chicken Products/Boxed and Bagged Items 192 440
C Vitamin D Milk - Milk 472 320
Snacks
Creatine Drink with Water 48 150
Creatine Drink with Water 48 150
Total Calories Consumed 2,668
Sun, Jan 07 2007
B- Whole Milk 480 300
Breakfast
D Pillsbury Cinnamon Rolls - With Icing, Refrigerated Dough 176 600
B- Whole Milk 480 300
Creatine Drink with Water 48 150
Creatine Drink with Water 48 150
Dinner
C- Small French Fries 74 250
D+ Big Mac - Sandwiches 219 560
Snacks
vienna Sausage 375
Creatine Drink with Water 48 150
Creatine Drink with Water 48 150
B Smart Pop Butter Mini Bags - Microwave Popcorn 35 110
C Neapolitan (Vanilla, Chocolate, Strawberry)Ice Cream - Ice Cream (Half Gallon) 195 390
Total Calories Consumed 3,485
Mon, Jan 08 2007
Breakfast
A Quaker, Oatmeal, Instant, Low Sodium - Prepared With Water 186
B- Whole Milk 480 300
Creatine Drink with Water 48 150
Creatine Drink with Water 48 150
Lunch
Boston Market 425 360
Dinner
C- Homestyle Meatloaf - Heat & Serve Entree 224 368
B Sweet Corn Cream Style 125 60
B Potatoes, Mashed, Home-prepared, Whole Milk And Margarine Added 210 237
A Beans, Pinto, Mature Seeds - Cooked, Boiled, With Salt 171 234
B- Whole Milk 480 300
Snacks
Creatine Drink with Water 48 150
Creatine Drink with Water 48 150
vienna Sausage 375
Buffalo Style Hot Wings (Bagged) - Chicken Products/Fully Cooked Chicken Products/Boxed and Bagged Items 144 330
Bud Light Beer 710 220
C Original Crust Pizza with Pepperoni - large 14-inch 128 310
Total Calories Consumed 3,881
Tue, Jan 09 2007
Breakfast
B- Whole Milk 480 300
A Quaker, Oatmeal, Instant, Low Sodium - Prepared With Water 93
B- Egg, Scrambled 94 199
Creatine Drink with Water 48 150
Lunch
B Sweet Corn Cream Style 125 60
C- Homestyle Meatloaf - Heat & Serve Entree 224 368
B Potatoes, Mashed, Home-prepared, Whole Milk And Margarine Added 210 237
A Beans, Pinto, Mature Seeds - Cooked, Boiled, With Salt 171 234
Dinner
C- Small French Fries 74 250
D Chicken McNuggets - (6 piece) 96 250
D+ Big Mac - Sandwiches 219 560
Coca-Cola Classic - (Small) 150
Snacks
vienna Sausage 375
Original Half & Half - Coffee-mate Half & Half 30 40
Creatine Drink with Water 48 150
Creatine Drink with Water 48 150
Fudge Rounds 34 150
B- Whole Milk 480 300
Total Calories

posted by president_fad

youve only been doin this a week...id say stick with it and see what youre results are.

posted by Smallguy

I agree you need to give it time

patience is the key

posted by Seminole killa

Cool deal. I know that my body fat will increase at first b/c I'm eating everything in site. I'm going to check my weight a day early and post it tomorrow to see what I have gained.

posted by Seminole killa

Well I stepped up on the scale and was very happy with the results so far. I have gained 15 lbs. I'm up to 166

posted by illsniggles

keep in mind... that with a well structured diet, the human body can only add about half a pound of lean muscle per week, leaving the rest to fat storage, and water retention... try and clean up your foods a little bit, a lil less of the banquet meals and a lil more of the real foods... if you can of course... and also, cell-tech is nothing special, just overpriced... and it burns the throat from what i remember years ago haha

posted by estray

I say clean it up a little too. Im a dirty bulker but i dont eat candy bars and drink pop. those are just empty calories. If youre gonna bulk dirty eat pizza and dbl cheeseburgers and milkshakes. lots of meat and other shit with protein. every meal i get at least 50g of protein.

posted by president_fad

i dunno about that statement. I think it depends what stage you are in your lifting phase. If youre just starting out, i think you can def gain more than 2 lbs per month.

posted by illsniggles

true, i guess im talking from my standpoint, a few years in... it gets hard.

posted by illsniggles

its funny he says that bc right at this moment im on my 2rd slice of pizza.

posted by bignready

i don't see you hitting delts.need to work them shoulders too.mil press,lat raises, bent raises

posted by JDIESEL

wow i remember when i first started out lifting and i took cell tech my throat was burning for days....it felt like i had strep or something thats weird to hear someone say that cuz its makes sense now

posted by Seminole killa

I started working my Shoulders and Lats. After another week I may post a picture of before I started then 3 weeks into it. The Cell Tech taste fine to me and I have had no problems with my throat so far. Hey guys thanks a lot for all the tips and things. I'll keep you posted on how I'm doing. So far it is going great. Just want to bulk up.

posted by canibalistic_js

Whats a smores granola bar? They good?

posted by MoShiBa

just curious, could you get us another reading of your bodyfat % now or next time you weigh yourself in?

posted by Seminole killa

I went this past Friday to the doctor for my yearly check up. I'm up to 171 and my wife is seeing a big difference in my body all ready. I will get my body fat check later today when I run by the gym. I should be able to post something later today. When I started January 4th here are my measurements. I will post the others later today or tomorrow
Weight 151
Skinfold Mesurements

Chest 4
Abdomen 17
Thigh 10
% of body fat determined by skinfolds= 8.5%

Circumference Measurements
Tricep 11.25
Forearm 10.75
Chest 35.5
Waist 31.0
Hips 37.75
Thigh 20.25
Calf 13.5

posted by Seminole killa

I went to my gym today and got trainer to check my body fat and everything. Here it is. (I just copy the email the trainer sends me and paste)

Brian,

Here is the information from your fitness evaluation.

Well done. Keep it up!

Date 1/25/07 Weight 171

Skinfold Measurements
Chest 4
Abdomen 15
Thigh 5
% of body fat determined by skinfolds= 6.6%
Total 1.9% fat loss

Circumference Measurements

Tricep 11.75 .50 inch gain
Forearm 11.25 .50 inch gain
Chest 37.5 2.00 inch gain
Waist 33.5 2.5 inch gain
Hips 39.25 1.5 inch gain
Thigh 22.5 2.25 inch gain
Calf 14 0.50 inch gain

I want to get big. Please help. I'm still eating 4000 calories a day and lefting heavier each week.. Max on Bench was 150 and Squats 175. MY goal was to get Bench 225 and squat 300. I'm going to Max out Monday. Thanks for all the help. Still need all the tips and knowledge

posted by Dex

quit worrying about maxing out unless youre going to be a powerlifter. i could careless how much someone benches....as long as im bigger than them, i dont care :D

any retard can throw up 80 DB and call it his max (saw it yesterday). work on repin out 2 more each time. i can rep 300 pounds and i have no idea what my max bench is. work hard and you'll reap the benefits!

posted by canibalistic_js

word up homey to dexius maximus

posted by ccubanliinkpapii

damn and no shoulders???? he gots to do shoulders!!
monday shoulders & abs
tuesday Arms bi/tri
wensday legs & abs
thursday off...or depending how hard u worked during the week
friday Chest ..so u can go out on the weekend pump!
Saturday. try to go and do bicep again! with traps dips pull ups u know!
once u get big u go like 3 times aweek to maintain but now that u wanna get big u gotta work hard!

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