I don’t believe its impossible to gain 45 pounds of muscle in 5 years (225-180=45)Actually I believe its very attainable. The reason I said 250 is because that is what I expect to be at in order to get to 225 in that time period.
Im not overeating right now because I am not getting fat therefore I am going to continue to slowly increase my calorie intake over time until I need to cut back.
Im going to get to a lean 225 if it KILLS ME! I’M GOING TO PROVE YOU ALL WRONG!!!
With the exception of a few of course.
I was going to back off the calories for a little while in order to give my self a break but right now im the process of making out a 4,500 calorie diet plan that is high in protein and carbs with healthy fats like you guys suggested. I’ll follow this diet everyday with maybe a few modifications over time in order to adapt to my increasing metabolism or to just switch it up a bit. I’m on my way to buff city!!!
Dang I’m posting a lot but i need help if you guys have some good ideas of a healthy high protein and calorie shake feel free to post.
[quote]bking wrote:
Hey guys the 250+ pounds goal is a long term goal. I started a bulk at 5’8 165 pounds 9% bodyfat exactly 41 days ago. Currently I weigh 180 lbs. at 11% bodyfat. My short term goal is to get to 200 pounds 4 months from now (hopefully less) with a long term goal of 250+ pounds at around ~24 years of age (yet again hopefully less).
Currently my diet consists 4,000 calories and 200 grams of protein a day ( I peaked at 4,500 calories a while ago but decided to deload a little to slow my metabolism down and give myself a break before my next peak of 5000 calories). I pm’ed prof x some questions about his calorie intake today and he said when he is on “an all out bulk” he takes in around 7,000 calories a day which is what I’m willing to do if thats what it takes.
My stats are 25.75 in legs, 16 in arms, 43 in chest just in case you were wondering.
So here are my questions…
1.Do you think I should slowly increase my calorie intake to 7,000 calories over time or should I take time between bulks to lower my calorie intake and to slow my metabolism down and lose fat in order to prepare for my next bulk?
What carb to fat ratio would give me the fastest weight/muscle gains? (Im not worried about gaining fat but instead looking at the long term goal and getting there as quick as possible) Currently my fat to carb ratio is 50/50.
How would I go about getting my calorie intake up over time as I get closer and closer to 7,000 calories? Would I eat clean or would I do the best I can to get the calories in? A large pizza a day would be like 4,200 calories plus a gallon of whole milk would be like 2,500 calories. (4,200+2,500=6,700)Or would I eat cleaner and eat a higher volume of food and allow my stomach to expand.
What do you guys think of my protein intake? I’ve been focusing mainly on carbs and fats lately with the reasoning that I have a high metabolism and thus I should focus on those two nutrients the most in order to allow me to gain muscle/ weight.
What are some other foods I can try that are nutrient dense and will help me pack the weight on in case I decide to eat dirtier?
Lastly, for you big guys that have achieved my long term goal or are in pursuit of it like me, give me your best advice and things that you have learned that have helped you with your goal pertaining to your diet.
Thanks
[/quote]
Shit dude, at 5’8’’ you shouldnt even think of being 250 man, natural guys your height on stage are like 200 - 220 LEAN(assuming thats your goal, to be a bodybuilder). Jonnie jackson is 255 on stage a 5’8’’ but thats the IFBB.
bking, good luck. Dont let anyone tell you what you can and cannot do.
[quote]phishfood1128 wrote:
bking, good luck. Dont let anyone tell you what you can and cannot do.[/quote]
and trust your heart
[quote]bking wrote:
Dang I’m posting a lot but i need help if you guys have some good ideas of a healthy high protein and calorie shake feel free to post.[/quote]
whole milk
protein powder
half cup oatmeal
peanut butter
apple
broccoli
olive oil
All in a blender.
[quote]Producer wrote:
Brook wrote:
So you know - putting on 20lbs of pure muscle tissue in 4 months is impossible.
How much is possible, sir?[/quote]
Fair point.
However this was directed specifically at the OP, it isn’t a suggestion that no man in the history of men has done it.
Quite obviously the opposite is true.
Plus when i say pure muscle tissue - i am referring to sarcomere hypertrophy only - actual tissue.
As i said, he could quite easily put on 20lbs in 16 weeks, but this would not be a majority of contractile tissue…
Thanks for all the advice guys! As I said I’m def going to shoot for 200 in 4 months but if I don’t get it, it won’t be the end of the world (20 pounds in 4 months is FAST!!! but its good to shoot for goals like that). And Brook I agree. I don’t expect 20 pounds of DRY MUSCLE in 4 months but rather 20 pounds of a mix of mostly muscle and some fat, water, and glycogen.
The theory is one should expect 20-25lbs of “lean” mass per year, providing you have the training intensity, diet, and recovery. You may see more, you may see less, it all depends on the three factors… If your routine calls for 3-4 sets of 8-10 reps and to you that means doing 4 sets of 10 reps no matter what, even if it means putting the weight down for a couple secs till you bang out the 10, then I’d say you have the intensity… Eat at BK or Taco Bel all time and I’d say you’re lacking on the diet. Getting 8 hours or more sleep a night and depending on your training frequency per body part and you’re probably on check for your recovery.
Now just running some numbers here, 25lbs in 12 months is 2.08lbs of “lean” muscle per month. In 4 months you should see about 8.5lbs of “lean” muscle mass (again, providing the 3 factors are in check). You’ll see a lot more on the scale, as the scale doesn’t count lean mass, it counts everything…
[quote]rrjc5488 wrote:
bking wrote:
Dang I’m posting a lot but i need help if you guys have some good ideas of a healthy high protein and calorie shake feel free to post.
whole milk
protein powder
half cup oatmeal
peanut butter
apple
broccoli
olive oil
All in a blender.[/quote]
…and damn that sounds yummy right about now…
[quote]Smallfry69 wrote:
The theory is one should expect 20-25lbs of “lean” mass per year, providing you have the training intensity, diet, and recovery. You may see more, you may see less, it all depends on the three factors… If your routine calls for 3-4 sets of 8-10 reps and to you that means doing 4 sets of 10 reps no matter what, even if it means putting the weight down for a couple secs till you bang out the 10, then I’d say you have the intensity… Eat at BK or Taco Bel all time and I’d say you’re lacking on the diet. Getting 8 hours or more sleep a night and depending on your training frequency per body part and you’re probably on check for your recovery.
Now just running some numbers here, 25lbs in 12 months is 2.08lbs of “lean” muscle per month. In 4 months you should see about 8.5lbs of “lean” muscle mass (again, providing the 3 factors are in check). You’ll see a lot more on the scale, as the scale doesn’t count lean mass, it counts everything…[/quote]
Anyone trying to hit some exact average of gains is going to be sorely disappointed when they finally realize (if they ever do) that the body does not gain muscle in a linear fashion. You will NOT gain “8.5lbs of muscle mass in 4 months”. You may gain 8lbs in two weeks and then stagnate for another month and then gain 1lbs. Those not feeding themselves enough when their body supercompensates will make less overall progress.
You can NOT predict gains.
[quote]Professor X wrote:
Smallfry69 wrote:
The theory is one should expect 20-25lbs of “lean” mass per year, providing you have the training intensity, diet, and recovery. You may see more, you may see less, it all depends on the three factors… If your routine calls for 3-4 sets of 8-10 reps and to you that means doing 4 sets of 10 reps no matter what, even if it means putting the weight down for a couple secs till you bang out the 10, then I’d say you have the intensity… Eat at BK or Taco Bel all time and I’d say you’re lacking on the diet. Getting 8 hours or more sleep a night and depending on your training frequency per body part and you’re probably on check for your recovery.
Now just running some numbers here, 25lbs in 12 months is 2.08lbs of “lean” muscle per month. In 4 months you should see about 8.5lbs of “lean” muscle mass (again, providing the 3 factors are in check). You’ll see a lot more on the scale, as the scale doesn’t count lean mass, it counts everything…
Anyone trying to hit some exact average of gains is going to be sorely disappointed when they finally realize (if they ever do) that the body does not gain muscle in a linear fashion. You will NOT gain “8.5lbs of muscle mass in 4 months”. You may gain 8lbs in two weeks and then stagnate for another month and then gain 1lbs. Those not feeding themselves enough when their body supercompensates will make less overall progress.
You can NOT predict gains.[/quote]
Damit ur right!!! 
Which I already knew that from past experiences. After thinking about it… its pointless to set goals in bodybuilding. All you can do is try your best to make gains and take everything day by day so we will be able to adapt to our bodies present needs. Everyday is a new challenge in the gym and the dinner table. All we can really control is our intensity, our diet, and lifestyle. We can’t “make” our bodies grow muscle and we can’t change our genetics… but we can promote those gains.
[quote]bking wrote:
Professor X wrote:
Smallfry69 wrote:
its pointless to set goals in bodybuilding.[/quote]
That’s a bold statement, just because X said you don’t make gains in a linear fashion shouldn’t stop you from setting goals. I like short term goals the most, they keep you hungry. It can be as simple as more reps with X weight, adding more weight on the bar, or gaining/losing a pound a week. Goals are critical to success in my honest opinion – amateurs move by guess work, professionals are detail-orientated.
Just because I thought this was interesting, this is what 250lbs at 5’9" looks like.
[quote]Chi-Towns-Finest wrote:
bking wrote:
Professor X wrote:
Smallfry69 wrote:
its pointless to set goals in bodybuilding.
That’s a bold statement, just because X said you don’t make gains in a linear fashion shouldn’t stop you from setting goals. I like short term goals the most, they keep you hungry. It can be as simple as more reps with X weight, adding more weight on the bar, or gaining/losing a pound a week. Goals are critical to success in my honest opinion – amateurs move by guess work, professionals are detail-orientated.[/quote]
Agreed. I always set goals but it would be retarded to set some random date as if I can predict how much I will weigh on a certain day in the future.
[quote]Chi-Towns-Finest wrote:
bking wrote:
Professor X wrote:
Smallfry69 wrote:
its pointless to set goals in bodybuilding.
That’s a bold statement, just because X said you don’t make gains in a linear fashion shouldn’t stop you from setting goals. I like short term goals the most, they keep you hungry. It can be as simple as more reps with X weight, adding more weight on the bar, or gaining/losing a pound a week. Goals are critical to success in my honest opinion – amateurs move by guess work, professionals are detail-orientated.[/quote]
Well what Im saying is that its pointless to set a goal to hit by a certain date. Setting small goals with no specific dates involved is ok tho (say like 5 pounds) No one knows when their body will have a growth spurt in muscle mass.
[quote]Professor X wrote:
Just because I thought this was interesting, this is what 250lbs at 5’9" looks like.
Interesting… I was thinking more along the line of a 220-225 at around 10% bf for my ideal physique. I said 250 because I thot id be overweight fat and bloated by then lol. I should definately take my bulk slower so it won’t be that way.
I’ll just keep adding more weight to the bar while trying to beat new PR’s each time I enter the gym while giving my body what it needs to grow. I came to the conclusion that it should never get any more complicated than that.