hey there...I wrote up a plan for you about a year ago...don't you remember?

also, for 6'3, depending on your frame, should be approx 195-225 for a lean but muscular build

25 lbs of pure muscle should take approximately 3-4 years depending on diet, exercise, genetics, supplementation, etc.

3-4 years?

Damn, I knew results were hard earned and took a lot of time and effot but 3-4 years?
Any way to cut this down. Wouldn't mind getting a little fat added on as well.
I'm 8 % body fat but I have strong lifts for a guy so skinny.

25 lbs is a huge amount of pure muscle. Remember, for every pound of fat you will find a pound of water, and for every pound of muscle you will find 1/2 lb water (approx). So for 25 lbs of "muscle gained" you are gaining approx 40 total pounds.

For good measure, lets think.

Jay Cutler is 5'9 300 lbs and obviously muscularly gigantic

An average man at 18 yrs old, 5'9, weighs approximately 150-170 lbs.

If that same man packs on 40 lbs every 4 years (without steroids) - he will reach Jay Cutlers size by the time he hits 31. (this does not take into effect the rampdown effect age and continued training has on the body)

Realistically, without steroids and average genetics using a good alternating routine, good nutriton/supplementation, etc - an average man of 5'9 170 lbs - can expect to gain in the following chart:

18-22 = 40 lbs
22-26 = 37.5 lbs
26-30 = 30 lbs
30-34 = 22 lbs
34-40 = 10 lbs
40-44 = 5 lbs
44-48 = 3 lbs
48+ = negligible

The reason for this is a rampdown effect of the body's testosterone production, anabolic drive, and other factors which decrease the body's ability to build new lean muscle.

Being a bodybuilding is not an easy thing, and also very difficult on the body. To gain 25 lbs of solid muscle is extremely noticable, and will make you look a LOT bigger in size. 5 lbs of muscle is surprisingly a lot, and it is not uncommon to gain only 5-7 lbs of pure muscle per year even when doing steroids. Don't confuse total muscle weight with lean mass, and/or bodyweight.s Fat, water, and bone density (growth hormone uers) are not part of this and are not counted when measuring muscular gains.

a man of 6'3 250 lbs is very achievable for you, and with a few year of proper training you will look extremely well built compared to average people. if you wish to compete, it would be no problem with the right combination of things.

Yes, sorry about being retarded on that shit. Didn't mean 25 pounds of pure muscle, more like 25 pounds in general, gaining some fat but mostly building my biceps, triceps, chest.
In theory, how long would it take to gain 25 pounds, combination of water, fat, and muscle rather than just 25 pounds pure muscle.

What about "noob gains"

this is different.

you can do this in 1 year, easily.


You will require a combination of intense workouts, a good weight gainer (Cytosport Cytogainer is my favorite) - take it 2x a day in addition to your regular meal plan, don't do any cardio, but hit the gym especially hard. Make sure to get 8-10 hrs of sleep a night, and also another important factor is to drink at least 1-1.5 gal of water per day.

Stick to it, and 25 lbs will be easily obtained

I'm planning on going on a clean bulk soon. I would really appreciate if you could make me a meal plan. I do not eat any meat, but I do eat eggs.
I'm 6'1, 164lbs.

I need some help again please about my diet, foods.

2500 Calories: __% Carbs, __% Protein, and __% Fat
3500 Calories: __% Carbs, __% Protein, and __% Fat

Could you help me there?

This is aimed to be a Cutting/Gaining cycles with previously worked out diets. 43/24/33? I do more cardio than weights, and plan to for 6months+ until strength training, I need endurance and stamina. + Burn Carbs/Fat
thanks Rayonor

hey there...

on a 2,500 cal cutting diet, you will need 25% carbs, 60% protein, and 15% fats (calories not grams)

on a 3,500 cal bulking diet, you will need 40% carbs, 40% protein, 20% fats (calories not grams)


now heres the idea, for cutting keep the carbs at the first 2-3 meals of the day only...the next 2-3 meals are no carbs.
for bulking, you are going to eat every 2-3 hours as you would with cutting, but make sure you stick to all slow acting carbs (like whole grains) throughout the day except for post-workout which should be fast acting (sugar)

hey there.


meal 1 - 3 eggs, 1 cup oatmeal, 1 banana, 1 cup milk

meal 2 - protein shake + 1 cup fruit

meal 3 - 6 egg whites + 1 whole egg, 1 cup brown rice/whole grain pasta, 1 cup green veggies

meal 4 - protein shake + 1 cup fruit

meal 5 - salad w/ sliced cheese + mixed nuts

meal 6 - 1 cup cottage cheese w/ celery or other raw green veggie


edit: avoid soy as much as possible, its estrogenic effect is not good for building muscle. Vegetarian bodybuilders are very hard to come across...do you eat fish?

This post was edited by SKCRaynor on Jan 18 2010 07:29pm