Ok, I know there have been many topics about weight, size, etc lately. So I hope one more doesn

 

Whats your workout regimen consist of? How many exercises?reps?sets?

I'm an easy gainer and my cutting diet is between 2300-2400 calories per day with a 40-40-20 Protein-Carb-Fat split and my Bulk dieting between between 3300-3500 Calories and a 40-30-30 split my protein intake goes from 100g on a cut to 175-185g on a bulk


Personally I can put on 15-20lbs in 4-5 months at my bulking diet,I usually drop my reps down between 6-8 on my lifting movements, and absolutely ZERO cardio during a bulk.

Now Zero cardio is not for everyone I've seen guys get similar gains with 20-30 min. of cardio 3x a week and I've seen the same with guys doing HIIT training while bulking.So kinda have to figure that part out for yourself and what works best.

I'd say kick your caloric Intake over 3k,Protein intake over 125g, and load up on the carbs.And drop the reps down on lifting.

 

My workout usually consist of:

Tues: Aesthetics (20 min), Abs (35 min), Freeweight: Triceps (7 reps at 175lbs), Cardio (30 min)

Wed: Curls (25 min), Abs (35 min), different types of dumbbells (30min), Run (2 mi)

Fri: Aesthetics (20 min), Abs (35min), Freeweights: Triceps (7 reps at 175lbs), different types of dumbbells (30 min)

Sun: Aesthetics (20 min), Abs (35min), Freeweights: Triceps (7 reps at 175lbs), Curls (25 min), Run (2 mi)

I was thinking about going over 3k for my calorie intake but don

 

Yeah, is it Communist, Socialist, Capitalist, Totalitarian, or something else?

 

^ I don't see you working out any of your core muscle groups. If you want to add weight, you have to constantly hit chest, back, and legs HARD.

It's been extremely difficult for me to gain weight, and I think it took about 2 years to gain a solid 10 pounds. Probably another 3 years for an additional 10 lbs. I'm currently 5'7 160 lbs.

But for me it's been a learning experience so I can't say that my methods have been the most efficient.

It's going to take time and from the looks of your current workout you're pretty new to lifting so take it relatively easy or you'll hurt yourself.

 

[QUOTE=2ks2kracer,Jul 2 2009, 02:42 PM] I have been on this schedule for about 1

 

Lol surprised I didn't catch that.Anyways

I'd stick to 2-3 month long Bulk for now because with gaining muscles comes gaining fat and I've seen guys breakdown cause they jumped into 6 month bulk and were horrified at the amount of fat(3%-5%BF gain very minimal,but killer for somebody who can maintain overall 10% or less)that was associated with their muscle development.

Also just watch what your taking in 3k calories of and you'll keep the fat minimal,the worst thing I take in on my bulk is a Subway footlong BMT once a week.

Your gonna see the most weight gains by working your largest muscles...your legs and chest.Squats and dead lifts are the key movements here followed by your bench press,pull-ups/pulldowns,also you can throw in a personal fav. if you like"the Power Clean" It takes some time to get the movement down but its a great exercise.

Also remember you gotta work your back just as hard as your chest,your chest will actually sink behind your shoulders if you don't have the back muscles to support your well defined chest.

I'd stick to an 8-10 rep zone,any lower and its purely strength gains you'll see very little visual changes in your muscles.Stick to 6-8 exercises per workout period.

Also You can see a big caloric jump by drinking two protein shakes per workout day...Depending on when you workout I'd take a just the protein and milk(I'd use 2% for bulks) either before or an hour after your workout.And than make a special one by throwing in things like fruit,yogurt,PB.

My formula is chocolate flavored whey protein,milk,pineapple,strawberries and two oreo cookies and blend with ice to chill it.

 

For those hard gainers it's nearly impossible to eat the amount of necessary protein/per day to gain weight. This product has over 1,000 calories per serving.


http://www.americanwhey.com/products_view....t_number=AM-019

 

I gained about 25lbs in about 12 weeks with GNC Weight Gainer gold and added calories WITH HEAVY lifting. I was 6' and about 155lbs. I'm at about 185lbs now. Granted this was about 8 years ago but it worked for me. But with the added weight and muscle comes the fat in places you don't want it. It just takes time. Be patient and focused.

 

You know come to think of it. In those 1.5 months I think have gained about 3-5 lbs because I used to weigh about 146 now I