The Official Gym & Fitness Thread

Everyone needs to be in a surplus to gain muscle mass. 200-500 cals a day is typically the standard.

People don’t have the metabolisms they think they do. It truly comes down to, do you have a tendency to over eat or under eat.

There are times I eat 2,500 calories a day and times I eat 4,000. Trust me the 4,000 comes with an insane amount of activity. No one has that metabolism sitting on the couch playing Minecraft or whatever the cool new game is these days.

Again tracking and planning out meals helps you get the cals and macros you need.

As other stated, 3 years isn’t realistic. Even if we started you on a gear cycle now. 5 is better. Still would be a long road to 50lbs.

Get on a good workout routine set up for your goals. Journal and track your workouts. Take progress photos. It helps you see small changes over time that can prevent you from getting discouraged.

I eat a lot of whole foods and stay away from the processed garbage. Go for higher calorie foods to get the cals you need, whole eggs, nuts, full fat dairy, higher fat meats, etc.
Don’t be afraid of butter.

I’m a big SMART goals person. Specific. Measurable. Attainable. Realistic. Timely.
I truly believe if you don’t set a goal properly that alone can set you up to fail. Set small SMART goals regularly that keep you accountable everday, it makes it easier to control small choices you are faced with.

Its not: I want to gain mass.
Its: I want to gain 5lbs of mass in the next 6 months following 5 cycles of X program working out Y times a week, eating Z cals per day.

A dream without a goal is just a wish.

 

This lovely morning was started with 2 miles on the TM.

 

As for programming, do the big compound movements often, and for sets of 8-12. But also prioritize recovery. You can workout all you want to, but if you can’t recover from it then you’re doing more harm than good. I’ve found that my sweet spot is 4 days a week. Always a heavy compound movement and then supporting accessories. I’d try to squat twice a week. One heavier in your main stance, then one lighter in a different variant. Like I squat low bar on mondays and then do 3x8 on the SSB on my accessory day

 

Love DEADcember. not doing it this year but really enjoyed it

 

I’d increase calories gradually. Measure them and add maybe 200 a day...then a couple weeks add another 1-200.

Dont try and floor it while the rest of your program/body is still in first gear. Slow and steady and don’t get too fat, but you are going to have to get a bit soft.

 

I like it. You even have the American flag up properly

 

good to hear, time to get after it today.

 

You didn't do any Cam Hanes shit when you were out hunting?

Like doing DL, Squats, and running through the woods with a deer on your back?

 

Eat. Just eat. Hungry? Eat. Not hungry? Eat. Want a milkshake? Get 2

 

Agree.
I went from 180ish to 215 over the past few years. 6 eggs, 6 slices of bacon, and 4 pieces of toast was usually meal 1 of many

 

Squats today. I haven't been in a huge calorie surplus but since Oct 23rd these SARMs have me up from 281lb to 294lb in the AM. Planning on topping out right at 299.9 for this January comp.

Also started low dose MK2866 today for some recovery and joint help. We'll see how it goes.

 

Why do you want to gain 50lbs? I started about where you are but am 2in shorter. Worked up to 181 (7 years later) for a couple competitions but was just fat. Am now down almost 25lbs off comp weight (2 years later) and in way better shape for both aesthetics and strength. I've dirty bulked and clean bulked. Doesn't matter. What matters is consistency. Jumping around from program to program or diet to diet every 4-6 weeks ain't going to get you shit.

Also I'd avoid this thread. It's a worm hole for failure

Be well

 

Eat clen tren hard

 

Keep pounding!

 

Agree with the consistency and program hoping.

To quote Rip: "No MAN weighs under 200lbs"

 

Honestly it can change. That’s just a goal I set in mind... depending how my body adapts is where I’ll set my desired weight, but 200 is where I’d like to be (as of right now)

noted

 

Lolz