Quote (Parakleet @ May 8 2010 11:55pm)
You probably already answered some questions like these, but 400 pages of posts is too much for me to check sorry :D. I am a hard gainer, 5'11/6'' and about 160 lbs. I am trying to bulk, basically eating as much as i can of the right foods. I eat relatively healthy and I get my vegetables and fruits in, but how many calories should I realistically aim for if I'm trying to pack on some serious muscle, upwards of 5000?
edit: dont take supplements really except omega-3, flax seed oil, multivitamin and whey protein shake which has added bcaa's/glutamine/creatine monohydrate
Also, as far as lifting routines go I have tried many such as the 5x5 setup, regular chest/tri back/bi leg/shoulder split, total body training lifts etc. but which would you recommend for someone like myself? I know which exercises to go for, but I don't know what rep scheme would be best really. Should i go for volume, or just heavy low reps? I care more about getting bigger than stronger per say.
Hey there.
Start by taking Cytosport Cytogainer - 2x shakes a day in ADDITION to at least 4 more FULL food meals. Each shake will be mixed with milk + fruit + peanut butter (or make it with water if it's your post-workout shake). The shakes with everything in them with reach approx 1,000 cal per shake. Between the two shakes (2,000 cal) + 4 good solid meals, you will be at nearly 5,000 cal a day spread out in order to sustain your body in proper intervals. Make sure to have a good 40/40/20 pro/carb/fat intake to maximize gains. Avoid sugary foods and drinks, get LOTS of complex carbs and good solid proteins (like chicken, turkey, tuna, beef, lamb, fish, eggs, etc)
As for exercise routines, stick to this:
Mon - Chest/Abs
Tues - Back/Calves
Weds - Shoulders/Traps
Thurs - Legs/Abs
Fri - Arms/Calves
Sat - OFF
Sun - OFF
No cardio! Just stick to approx 20-25 sets...plenty of rest between sets, and use the 5x5 plan that I have outlined within the last 10-15 pages.