Quote (Armani_Code @ Jan 23 2011 10:45pm)
I'm at the point where I am to underweight, based off of my genetics and metabolism. Currently 6'2'', 148 pounds, way to skinny based off of BMI, I am a Kinesiology major, but I've tried everything, upping calorie consumption, eating 5-6 meals a day, etc..
I hope you can answer the following questions for me:
Is is possible to gain 30-35 pounds of fat/muscle in a year, + water weight of course? Currently I take Cytogainer.
2. Everyone wants to be symetrical, but I've played sports all my life (right hand dominance), naturally my chest, right arm are stronger than my left arm, chest, making it noticeably different. I also known my left left and left core makes up for it, they have more definition, should I see them even out my lifting the same weight or should I lift more on the left side?
I also want to see large arm increases, can I do arms twice a week?
Hope you can give me a caloric plan also, I burn calories eating ice cream on the couch watching football...
Hey there. Yes you can definitely gain 35 lbs in a year both muscle and fat with water included.
To perform a proper bulking routine for you being a HARDGAINER - you will need a few things.
1. Excessive calories (approximately 3-4x as much as your BMR requires. If you need 2,000 a day, you will be eating 8,000).
2. Digestive Enzyme Supplements (NOW! Digestive Enzymes) take 1-2 with EVERY meal. This is absolutely ESSENTIAL.
3. Weight gainer - Cytosport cytogainer (you already have this - take 2-3x shakes per day in ADDITION to your regular meal plan)
4. Water (drink at least 1.5 gal per day)
5. Strength Training (5 days per week with 2 days of rest - NO CARDIO)
Sample diet for a person who's BMR requires approximately 2,000 calories per day (your diet will be approximately 6,000-8,000 calories as a result)
6,000 calorie meal plan sample
Meal 1 - 4 scoop Cytogainer shake w/ 1 cup fruit and 2tbsp peanut butter and mixed with 1-2 cups milk (approximately 1,000 calories)
Meal 2 - 6 whole eggs + 4 strips low sodium bacon + 2 slices whole grain bread w/ peanut butter and jelly (approximately 1,000 calories)
Meal 3 - 4 scoop Cytogainer shake w/ 1 cup fruit and 2tbsp peanut butter and mixed with 1-2 cups milk (approximately 1,000 calories)
Meal 4 - 6 oz chicken breast w/ olive oil + 2 cups brown rice + 1 cup black beans + large serving of veggies + 2 oz cheese (approximately 1,000 calories)
Meal 5 - 6 oz ground beef + 1 cup tomato sauce + 1 large serving of whole grain pasta + 2 oz cheese (approximately 1,000 calories)
Meal 6 - 4 scoop Cytogainer shake w/ 1 cup fruit and 2tbsp peanut butter and mixed with 1-2 cups milk (approximately 1,000 calories)
8,000 calorie meal plan sample
Meal 1 - 4 scoop Cytogainer shake w/ 1 cup fruit and 2tbsp peanut butter and mixed with 1-2 cups milk (approximately 1,000 calories)
Meal 2 - 3/4 lb hamburger + 2 oz cheese + whole grain bun + large serving of veggies or salad + 1 large baked sweet potato (approximately 1,500 calories)
Meal 3 - 4 scoop Cytogainer shake w/ 1 cup fruit and 2tbsp peanut butter and mixed with 1-2 cups milk (approximately 1,000 calories)
Meal 4 - 25 grilled chicken wings w/ bbq or any sauce + 1 large loaded baked potato + 1 large serving of veggies or salad w/ ranch dressing (approximately 1,500 calories)
Meal 5 - 12 oz sirloin steak w/ butter + 2 cups whole grain pasta or brown rice w/ sauce of your choice + 1 large serving of veggies (approximately 1,500 calories)
Meal 6 - 4 scoop Cytogainer shake w/ 1 cup fruit and 2tbsp peanut butter and mixed with 1-2 cups milk (approximately 1,000 calories)
Remember to keep the sodium to a minimum...no more than 2,500-3,000 mg per day.
Also remember to eat plenty of veggies and fruits.
If you follow this diet plan properly, and follow a workout plan illustrated below, you will gain plenty of weight. Remember to weight in ONCE per week on the same scale under the same conditions and record your changes.
http://forums.d2jsp.org/topic.php?t=21269614&p=3213150045x5 plan
http://forums.d2jsp.org/topic.php?t=21269614&p=327158583Hypertrophy Plan
This post was edited by SKCRaynor on Jan 23 2011 09:08pm