Question for Meunouk or Luke (or whoever else knows about the body)

I know you can't say for sure, but as an estimate, do you think I could gain about 6 lbs of muscle in about 8 weeks if I do this:

-Lift twice a week (lifting for size)
-Supplement with BCAA's, Glutamine, Whey Protein, and a Multi-Vitamin
-Eat 2-6 times a day (I know I won't be able to eat 5-6 times everyday)
-And go to the boxing gym 3-5 days a week and do bodyweight exercises in there.

Like I said at first, I know you can't say for sure. But can you just say if it is a high possibility of me gaining 6-10 lbs of muscle in 8 weeks if I do the above? Also, I have a very high metabolism. Preciate it.

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Originally Posted by KO

I know you can't say for sure, but as an estimate, do you think I could gain about 6 lbs of muscle in about 8 weeks if I do this:

-Lift twice a week (lifting for size)
-Supplement with BCAA's, Glutamine, Whey Protein, and a Multi-Vitamin
-Eat 2-6 times a day (I know I won't be able to eat 5-6 times everyday)
-And go to the boxing gym 3-5 days a week and do bodyweight exercises in there.

Like I said at first, I know you can't say for sure. But can you just say if it is a high possibility of me gaining 6-10 lbs of muscle in 8 weeks if I do the above? Also, I have a very high metabolism. Preciate it.

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Yes mate, if you do all that i reckon you could do it easy.

Gonna try to start next week

if you are a complete beginner it is easier to put on muscle in the first several months of training.

You can put on 6-10lbs easily but of what? I'd say it is hard to put on 6lbs of pure muscle. If you add creatine that will add weight and volume but that is because it pulls water in to your muscles.

heavy weights 2x a week
boxing 3-5 xs

to gain muscle from these workouts you will need to eat and rest a whole lot.
If you did a bodybuilding type routine that would be more like it.

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Originally Posted by KO

I know you can't say for sure, but as an estimate, do you think I could gain about 6 lbs of muscle in about 8 weeks if I do this:

-Lift twice a week (lifting for size)
-Supplement with BCAA's, Glutamine, Whey Protein, and a Multi-Vitamin
-Eat 2-6 times a day (I know I won't be able to eat 5-6 times everyday)
-And go to the boxing gym 3-5 days a week and do bodyweight exercises in there.

Like I said at first, I know you can't say for sure. But can you just say if it is a high possibility of me gaining 6-10 lbs of muscle in 8 weeks if I do the above? Also, I have a very high metabolism. Preciate it.

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Your not giving this enough serious thought about how much effort goes into building muscle. You could easily add 6 pounds onto your body over a weekend for a weigh in, but if you want 6 pounds of muscle your going to need to put the work in on the eating, the routine, the weights, the rest, the whole package. It is also extremely hard to build muslce and NOT put fat on, as you need to take in more calories so your body builds muscle and any spare will be stored as fat.

I will just break down what your current routine will do for you

-Lift twice a week (lifting for size)

Weights, weights weights. If your going to be doing weights twice a week then you will be doing around an hour (or more depending on how much time you take to rest between sets and different exercises) so you will want to match together certain muscles, like triceps and chest, abs and legs etc. Note, you do need to do your legs, because they are where you will build up a lot of your muscle. Its very hard to put on a lot of muscle without doing your legs too.

-Supplement with BCAA's, Glutamine, Whey Protein, and a Multi-Vitamin

You can take all the supplements you want, it doesnt gaurentee anything. You might not find your body feels any different with glutamine and it could be a waist of money, multi-vitamins can be more harm then good, whey protein you can get proteins out of your foods (chicken is excellent, 4oz skinless is 200 calories and around 35g of protein) the BCAA again you can get from your food, you dont really NEED supplements....especailly for 6 pounds

-Eat 2-6 times a day (I know I won't be able to eat 5-6 times everyday)

If your eating 2 times a day, and say you need 2,500 calories to build muscle, your going to be taking in 1,250 calories per meal. This means your going to create a surplus as your body cannot handle that much in 1 sitting. So you wont be digesting as effeciently, your body will become sluggish and your metabolism will slow down. Have you put any thought into how many calories you need? What your body fat % is and Lean body mass? Your diet is of the upmost importance, also water intake.

-And go to the boxing gym 3-5 days a week and do bodyweight exercises in there.

3 - 5 a week...which is it? Bodyweight exercies, what else they going to make you do a lot of sparing, skipping, running etc ? Again, you need to figure this out as your calorie intake is effected by all of these. After I come out of the gym I have a protein shake because I know how many calories im getting and its convenient. Always get your proteins first.





For 6 pounds to be honest it shouldnt be that difficult, but going on what you have told me 6 pounds of muscle will be a harder goal for you to achieve. Yes, it is quiet possible in 8 weeks even with all the work you will be doing your looking at less then a pound a week! Its just your routine is at 6s and 7s and it looks like your gonna splash out a lot of honey on supplements you wont be needing.



Anything else?

Unless you're on steroids, it's pretty hard to gain weight and all that weight be nothing but muscle.

6 pounds of muscle in 8 weeks really isn't that hard for a beginner. Your body will respond quickly because it hasn't been pushed before. A good workout program, with a lot of protein in your diet, and you will gain that six pounds in eight weeks. If you are more advanced, then its going to take a little bit more. Sorry I cant write as much as I want.. Im still TDY for the rest of this week, and then Ill be going back to my normal base where I have more time to write. On a side note, I benched 285x5x5 today, breaking my previous record of 275x5x5. Im glad I made my last set.. as I had no spotter (stupid thing to do.. but I have been training by myself my whole life so Im use to it). The road to 405 continues...

Luke I understand what you're saying BUT if he is doing boxing 5 times a week the emphasis on his body will not be for big muscular gains but strength endurance..if he were doing just the weights I'd be more hopeful...but we're all different and we both agree it would be easier for a total beginner.

Interesting in how this works out 8)

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Originally Posted by Missy

Luke I understand what you're saying BUT if he is doing boxing 5 times a week the emphasis on his body will not be for big muscular gains but strength endurance..if he were doing just the weights I'd be more hopeful...but we're all different and we both agree it would be easier for a total beginner.

Interesting in how this works out 8)

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Yes missy. The key to this is his calorie intake, he needs to know what he has going in and out.

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Originally Posted by Meunouk

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Originally Posted by KO

I know you can't say for sure, but as an estimate, do you think I could gain about 6 lbs of muscle in about 8 weeks if I do this:

-Lift twice a week (lifting for size)
-Supplement with BCAA's, Glutamine, Whey Protein, and a Multi-Vitamin
-Eat 2-6 times a day (I know I won't be able to eat 5-6 times everyday)
-And go to the boxing gym 3-5 days a week and do bodyweight exercises in there.

Like I said at first, I know you can't say for sure. But can you just say if it is a high possibility of me gaining 6-10 lbs of muscle in 8 weeks if I do the above? Also, I have a very high metabolism. Preciate it.

---

Your not giving this enough serious thought about how much effort goes into building muscle. You could easily add 6 pounds onto your body over a weekend for a weigh in, but if you want 6 pounds of muscle your going to need to put the work in on the eating, the routine, the weights, the rest, the whole package. It is also extremely hard to build muslce and NOT put fat on, as you need to take in more calories so your body builds muscle and any spare will be stored as fat.

I will just break down what your current routine will do for you

-Lift twice a week (lifting for size)

Weights, weights weights. If your going to be doing weights twice a week then you will be doing around an hour (or more depending on how much time you take to rest between sets and different exercises) so you will want to match together certain muscles, like triceps and chest, abs and legs etc. Note, you do need to do your legs, because they are where you will build up a lot of your muscle. Its very hard to put on a lot of muscle without doing your legs too.

-Supplement with BCAA's, Glutamine, Whey Protein, and a Multi-Vitamin

You can take all the supplements you want, it doesnt gaurentee anything. You might not find your body feels any different with glutamine and it could be a waist of money, multi-vitamins can be more harm then good, whey protein you can get proteins out of your foods (chicken is excellent, 4oz skinless is 200 calories and around 35g of protein) the BCAA again you can get from your food, you dont really NEED supplements....especailly for 6 pounds

-Eat 2-6 times a day (I know I won't be able to eat 5-6 times everyday)

If your eating 2 times a day, and say you need 2,500 calories to build muscle, your going to be taking in 1,250 calories per meal. This means your going to create a surplus as your body cannot handle that much in 1 sitting. So you wont be digesting as effeciently, your body will become sluggish and your metabolism will slow down. Have you put any thought into how many calories you need? What your body fat % is and Lean body mass? Your diet is of the upmost importance, also water intake.

-And go to the boxing gym 3-5 days a week and do bodyweight exercises in there.

3 - 5 a week...which is it? Bodyweight exercies, what else they going to make you do a lot of sparing, skipping, running etc ? Again, you need to figure this out as your calorie intake is effected by all of these. After I come out of the gym I have a protein shake because I know how many calories im getting and its convenient. Always get your proteins first.





For 6 pounds to be honest it shouldnt be that difficult, but going on what you have told me 6 pounds of muscle will be a harder goal for you to achieve. Yes, it is quiet possible in 8 weeks even with all the work you will be doing your looking at less then a pound a week! Its just your routine is at 6s and 7s and it looks like your gonna splash out a lot of honey on supplements you wont be needing.



Anything else?

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My body fat percentage is very low, probaby about 9 or 10%. In the boxing gym, we do running twice a week, shadowboing, jump rope, sparring, heavy bag, mitts, stretching, drills, and bodyweight exercises. So, if I can be sure to eat atleast 4-6 times a day, would that be enough? As of now, I probably eat 2-3 times a day, so I think 4-6 times a day will automatically make me gain weight. Thanks for all the replies.

www.musclegaintips.com has a bit of info about effective ways of gaining weight.. It's a lot of the basics, but their may be some information on there you could benifit from...

It seems as though you'll have the works outs down,,, just concentrate on eating.. If the weight isn't going on, i'd try eating more and NOT working out harder.. if have have been training for a few years, even LESS training and more break time could give you more gains... It sounds strange, but occasionally your body needs different environments to cause different reactions.. and if your doing the same thing you've always done, your body may not react in a way you want it to if you just do MORE of the same...

But my number one tip is eat more than you can handle... eat like it's a job and not a luxury.. eat in between eating.. eat when your not hungry.. eat when you don't feel like eating anymore..

Quote:

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Originally Posted by cillenmolin

www.musclegaintips.com has a bit of info about effective ways of gaining weight.. It's a lot of the basics, but their may be some information on there you could benifit from...

It seems as though you'll have the works outs down,,, just concentrate on eating.. If the weight isn't going on, i'd try eating more and NOT working out harder.. if have have been training for a few years, even LESS training and more break time could give you more gains... It sounds strange, but occasionally your body needs different environments to cause different reactions.. and if your doing the same thing you've always done, your body may not react in a way you want it to if you just do MORE of the same...

But my number one tip is eat more than you can handle... eat like it's a job and not a luxury.. eat in between eating.. eat when your not hungry.. eat when you don't feel like eating anymore..

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Which is not the right way to go, so be quiet.

KO - Youve got a good body fat level, but eating anything less then 5 times a day and getting enough calories in your diet (and percentage of carbs, proteins and fats) is not going to result in gains. People dont realise this and eat whatever they want saying "I PUT ON WEIGHT, I DONT PUT ON WEIGHT" etc etc



I would recomended you start off with something like 50% carbs, 30% protein 20% fats in your diet for 2 weeks and see how you get on. You need to sort out how much calories you need...if you cant do the sum check my other posts or PM me with all your details and I will do the bloody thing for you!

missy, also good point. But I still think it's possible to gain that kind of muscle, especially in the legs. Most people don't lift weights with their legs nearly enough, because, basically, it sucks. It's not fun, it doesn't impress the girls, it hurts, and no one brags about it. But you punch with your legs and your quads are the biggest muscle in your body and the least one trained. Squat, lunges, and leg press. You can gain almost all of that muscle in your legs, especailly if you havent ever trained them before.

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Originally Posted by luke

missy, also good point. But I still think it's possible to gain that kind of muscle, especially in the legs. Most people don't lift weights with their legs nearly enough, because, basically, it sucks. It's not fun, it doesn't impress the girls, it hurts, and no one brags about it. But you punch with your legs and your quads are the biggest muscle in your body and the least one trained. Squat, lunges, and leg press. You can gain almost all of that muscle in your legs, especailly if you havent ever trained them before.

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Excellence. Very true.

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I think he should be our experiment.

Bit too much too soon , i have to ask why you want to do this and what do you think it will acheive
Never skip a meal you will lose weight and your body will store fat when it enters your system
Do not lift weights everday
Work out your legs and back to put on weight

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Originally Posted by boyla

Bit too much too soon , i have to ask why you want to do this and what do you think it will acheive
Never skip a meal you will lose weight and your body will store fat when it enters your system
Do not lift weights everday
Work out your legs and back to put on weight

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Absolute brilliance, you are obviously an expert on all of this and your comment was detailed to the extreme. A worthy edition to this thread

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Originally Posted by Meunouk

Quote:

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Originally Posted by cillenmolin

www.musclegaintips.com has a bit of info about effective ways of gaining weight..  It's a lot of the basics, but their may be some information on there you could benifit from...

It seems as though you'll have the works outs down,,, just concentrate on eating.. If the weight isn't going on, i'd try eating more and NOT working out harder.. if have have been training for a few years, even LESS training and more break time could give you more gains... It sounds strange, but occasionally your body needs different environments to cause different reactions.. and if your doing the same thing you've always done, your body may not react in a way you want it to if you just do MORE of the same...

But my number one tip is eat more than you can handle... eat like it's a job and not a luxury.. eat in between eating.. eat when your not hungry.. eat when you don't feel like eating anymore..

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Which is not the right way to go, so be quiet.

KO - Youve got a good body fat level, but eating anything less then 5 times a day and getting enough calories in your diet (and percentage of carbs, proteins and fats) is not going to result in gains. People dont realise this and eat whatever they want saying "I PUT ON WEIGHT, I DONT PUT ON WEIGHT" etc etc



I would recomended you start off with something like 50% carbs, 30% protein 20% fats in your diet for 2 weeks and see how you get on. You need to sort out how much calories you need...if you cant do the sum check my other posts or PM me with all your details and I will do the bloody thing for you!

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I do realise when your coming from when you said my suggestion is the wrong way to go... I have a lot of respect for people that take the time to sit down and work out a specific diet taking into account protein/carb/calorie etc quantities.. And the fact you are willing to assist him in working out a good diet for his needs is more than most people would do.

I guess my advise is coming from my own exerience.
I have a job that requires me to put in quite a few extra hours on top of the 9-5 which doesn't leave me the greatest amount of time in general for activities outside work. Also after a long day working my motivation suffers.
I also have a very limited budget when it comes to bodybuilding and training.
These factors led me to keeping it simple and trying to eat as much as I could..
For a long time I was just simply not eating enough to put on the muscle I wanted.
I tried to plan out my meals & things like that, but just couldn't seem to find the time in amongst everything to actually plan the meals and prepare them... I'm sure if my dedication was at a higher level such as yours (and probably the original poster) I could be getting better results. I've also found that eating a lot of good foods becomes exensive, and it really streches me to give myself a good food intake every week..
So in the end I decided that i'm just going to eat whatever I can (within relatively strict guidlines) WHENEVER I can... I found with trying to keep my diet to strict and planned, I lost motivation or slipped up often which dicouraged me...
Now though i'm gaining the weight i'd been waiting to put on for a long time, simply by eating at every opportunity, and not concerning myself with the food content to much..
Again though, if time & money were on my side more, i'd put in the extra yards to tune my diet for better results..
Hey I might even ask you for assistance when the time comes???

Also lift hevy weights to put on weight, and do not go to the gym too much, be careful if you overtrain you will actualy lose weight

/\/\ thanks Meunouk, im chuffed to bits

ps have you tried this without suppliments

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Originally Posted by cillenmolin

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Originally Posted by Meunouk

Quote:

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Originally Posted by cillenmolin

www.musclegaintips.com has a bit of info about effective ways of gaining weight.. It's a lot of the basics, but their may be some information on there you could benifit from...

It seems as though you'll have the works outs down,,, just concentrate on eating.. If the weight isn't going on, i'd try eating more and NOT working out harder.. if have have been training for a few years, even LESS training and more break time could give you more gains... It sounds strange, but occasionally your body needs different environments to cause different reactions.. and if your doing the same thing you've always done, your body may not react in a way you want it to if you just do MORE of the same...

But my number one tip is eat more than you can handle... eat like it's a job and not a luxury.. eat in between eating.. eat when your not hungry.. eat when you don't feel like eating anymore..

---

Which is not the right way to go, so be quiet.

KO - Youve got a good body fat level, but eating anything less then 5 times a day and getting enough calories in your diet (and percentage of carbs, proteins and fats) is not going to result in gains. People dont realise this and eat whatever they want saying "I PUT ON WEIGHT, I DONT PUT ON WEIGHT" etc etc



I would recomended you start off with something like 50% carbs, 30% protein 20% fats in your diet for 2 weeks and see how you get on. You need to sort out how much calories you need...if you cant do the sum check my other posts or PM me with all your details and I will do the bloody thing for you!

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I do realise when your coming from when you said my suggestion is the wrong way to go... I have a lot of respect for people that take the time to sit down and work out a specific diet taking into account protein/carb/calorie etc quantities.. And the fact you are willing to assist him in working out a good diet for his needs is more than most people would do.

I guess my advise is coming from my own exerience.
I have a job that requires me to put in quite a few extra hours on top of the 9-5 which doesn't leave me the greatest amount of time in general for activities outside work. Also after a long day working my motivation suffers.
I also have a very limited budget when it comes to bodybuilding and training.
These factors led me to keeping it simple and trying to eat as much as I could..
For a long time I was just simply not eating enough to put on the muscle I wanted.
I tried to plan out my meals & things like that, but just couldn't seem to find the time in amongst everything to actually plan the meals and prepare them... I'm sure if my dedication was at a higher level such as yours (and probably the original poster) I could be getting better results. I've also found that eating a lot of good foods becomes exensive, and it really streches me to give myself a good food intake every week..
So in the end I decided that i'm just going to eat whatever I can (within relatively strict guidlines) WHENEVER I can... I found with trying to keep my diet to strict and planned, I lost motivation or slipped up often which dicouraged me...
Now though i'm gaining the weight i'd been waiting to put on for a long time, simply by eating at every opportunity, and not concerning myself with the food content to much..
Again though, if time & money were on my side more, i'd put in the extra yards to tune my diet for better results..
Hey I might even ask you for assistance when the time comes???

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Have you been monitoring your vital statistics and body fat % ??

What is your routine like now? what weights, cardio, rest do you have?

Im sure we could change it slightly

As for food being expensive, its true, but I really just eat brown rice and chicken mainly :D (£3.97 for 3 breasts of around 5 oz sometimes 60z so im getting 15- 18 oz which is about a days worth)

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^^^^
I only lift Mondays and Thursdays.
I lightly train on speed & double end bags Tuesday,Friday.
Heavy bag Wednesday, Saturday & completely rest Sunday.

My main objective at the moment is putting on muscle mass as I've had health problems for the past 3 years and was down to 56kg's at one stage. So you can also see why it's not bothering me putting on any weight I can. I'm sure once I get back some of my size i'll fine tune and keep that body fat percentage at a good level.
When I lift, I use only free weights, and go really heavy so i'm only pushing out about 7-8 reps at the most. I also have knocked each workout down to only 5 exercises each.. If I go all out on every one of them, I can't dream of adding a 6th exercise.. And I find this is working very well.....

Can you suggest a few good meals that I could prepare at nights to have during the day at work? We have a fridge & microwave at work so cooling and reheating is fine..

And I guess I have to admit I havn't been monitoring my vitals & BF% lately.. as I said, i'm still recovering from illness & am happy with putting on any weight at all... But your suggestions are more than welcome.

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Originally Posted by cillenmolin

^^^^
I only lift Mondays and Thursdays.
I lightly train on speed & double end bags Tuesday,Friday.
Heavy bag Wednesday, Saturday & completely rest Sunday.

My main objective at the moment is putting on muscle mass as I've had health problems for the past 3 years and was down to 56kg's at one stage. So you can also see why it's not bothering me putting on any weight I can. I'm sure once I get back some of my size i'll fine tune and keep that body fat percentage at a good level.
When I lift, I use only free weights, and go really heavy so i'm only pushing out about 7-8 reps at the most. I also have knocked each workout down to only 5 exercises each.. If I go all out on every one of them, I can't dream of adding a 6th exercise.. And I find this is working very well.....

Can you suggest a few good meals that I could prepare at nights to have during the day at work? We have a fridge & microwave at work so cooling and reheating is fine..

And I guess I have to admit I havn't been monitoring my vitals & BF% lately.. as I said, i'm still recovering from illness & am happy with putting on any weight at all... But your suggestions are more than welcome.

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What foods do you like?


Brown Rice and chiken, 90 g of brown rice and 3oz of Chicken gives you 100 calories + 150 = 250 calories and 35 g of carbs, protein and 5-6 grams of fat (there abouts)

Depends what foods you like


Check your PM too ;)

PM could not be sent to 'Meunouk' due to the max. PM limit. WTH? It does that for everybody who I try to PM.

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Originally Posted by KO

PM could not be sent to 'Meunouk' due to the max. PM limit. WTH? It does that for everybody who I try to PM.

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try again i will delete some