Gaining Weight/Bulking Up - Nutritional Priorities.. Have You Got Them Right?
Filed in: Bodybuilding Tips - October 30th, 2006 |
Dear DM,
I need to gain some serious weight. I am thinking of taking creatine. I just need some advise about how much creatine I should take and with what and how many times a day. I am a 5″7′, 139lbs varsity football player who needs to get huge and muscular. Please help me, as I’ve never used creatine before.
Dear daBeast,
Try this:
Breakfast - Big Mac, Large fries, Choc milkshake
Lunch - 20 doughnuts with peanut butter, 1 Large pizza (any variety)
Tea - Repeat Breakfast again
Dinner - A big plate of spaghetti with meat sauce, butter, and mashed potatoes
Before bedtime - 5 tbsp Cooking oil
You’d easily gain up to 20 lbs in 12 weeks!
Okay, seriously now.. You are going about this all wrong if you ask me.
Supplements - creatine included, should always be ‘in addition to‘ a good eating plan. Yes, you need a good eating plan even if your goal is to gain weight.
What do you eat in a day? How many calories?
To gain mass, you need to eat more than your body uses up. For most people, the amount of calories needed to gain mass is somewhere around 16 to 20 times their bodyweight in pounds daily. Which means, for a 100 lb. person trying to gain mass, this would be between 1600 and 2000 calories daily. For you, this would be between 2220 and 2780 calories daily - not junkfood, but good healthy whole foods (and lots of it!) at up to six meals a day. The exact amount of calories required is actually pretty hard to determine and depends on you and your activity level. Are you even consuming sufficient calories in the first place? Ask yourself that.
Creatine, does not make muscles grow - it hydrates them so that they are in a better state to repair themselves from all the wear and tear caused by exercise. I will state that I notice good results with creatine, and it is indeed an awesome supplement, but again, it really just allows your body to heal quicker as well as some extra stamina/strength. Thats basically it - it’s not a magic bullet. Perhaps you’ve been hypnotised by flipping through too many Celltech advertisements?
Supplements DO play a role once you’ve got your nutritional foundation in check, and if you’re looking for convenience and a little extra ‘edge’. But other than that, if you’re still struggling with gaining bodyweight and can’t get the basics right.. I’d advice you to spend some time reading up and to drop the supplements and try to eat right first.. or you are wasting your money.
Some guidelines to help you:
- To cover your protein needs, your diet should consist of skinned chicken breasts, egg whites, tuna, and good lean beef.
- As for carbs - the carb source I would say to avoid is pizza and stuffing yourself with burgers - unless you want all the weight to go to the gut.
- Try eating 5 to 6 meals a day instead of 3 (breakfast, lunch, dinner).
- Reduce the amount of cardio you do
- Weight train no more than 4 times a week for no more than 1 hour each time.
- At the gym, focus on compound exercises - Never neglect Deadlifts & Squats.. they are powerful mass builders.
- Drink a protein shake before bed. I know of some who wake up at 3am to down a quick protein shake. A bit extreme for me, but it seems to help for most people I know.
Give this a shot.. and you should see a difference over time.
Your friend and coach,
DM
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November 1st, 2006 at 3:37 pm
LMAO…i thought of the bigmac too.
gaining weight is easy, it’s gaining QUALITY weight that will be hard to acheive.
139lbs is like what? 65kg?
November 2nd, 2006 at 6:27 am
at 65kg I guess you’ll get stomped in varsity football (I’m guessing American Football here)
a protein shake before I sleep works for me.
November 3rd, 2006 at 3:46 pm
stupe: 139lbs = 63.18kg (divide by 2.2)
sharil: Yup - a protein shake before bed assures me that I’ve got what I need to grow for the night.
November 7th, 2006 at 1:01 pm
DM -about there la…plus minus 1 or 2 kg of water losses and gain through the day ;-)
April 4th, 2007 at 4:06 pm
Hi , i have just started working out now for about 6 weeks, i am taking creatine and following all the (drink 3l - 4l of water a day), i understand the fact on constantly shock your musles with new weights as you discussed on your site. Does this apply when you are working and sculpting your chest ?
April 9th, 2007 at 4:33 pm
Matthew: Yes, you must always aim for higher weights if you want to see growth. You need to give you body a reason to grow bigger and stronger.
You’ve just started working out, and at this stage, your body will be able to progress to higher weights very quickly, as for the first time you’ll be recruiting existing muscle fibers that have rarely been used. Soon, your body will get more efficient at this, and then you’ll need more muscle mass to lift heavier weights and grow. Good luck!
April 19th, 2007 at 4:57 am
this place is freaaaaaaakyyyy
April 19th, 2007 at 11:02 am
bob: Err.. Thank you!
April 22nd, 2007 at 3:46 am
hello i need help
currently i am taking creatine hardcore from muscle tech,
protein from optimum nutrition,
true mass from BSN
L-carnitine liquid form from weiders
and L-glutamine
i was told by a nutrinionist in the GNC
that u cant combine CREATINE with L-CARNITINE
because CREATINE promotes Water-Hydration
and L-carnitine acts the opposite
also she told me that it is wrong to take
TRUE MASS for me to gain mass and weight
when i am taking L-carnitine itself to lose weight and burn fat and so on
but i’m confused
True Mass is for us to gain Lean Muscle yes?
so how does L-carnitine hinder in the process of burning Lean Muscle?
currently i am taking the supplements this way
PRE WORKOUT
mixing Glutamine with Protein Pre workout
Creatine with L-carnitine pre workout right after taking protein and glutamine
i take them 30 minutes before hitting the gym
POST WORKOUT
Protein and glutamine
Creatine alone~
I take a serving of true mass in the morning
and before i sleep at night
can someone please tell me if i am doing it right?
i am afraid i might get sick of taking the supplements the wrong way
or causing a nutrition overdose :P
but i really think that those nutrionist in those store
are into my money than into my health
she insist i finish my creatine and true mass first
then continue on taking my L-carnitine
so plz i need some pointers here~
April 25th, 2007 at 2:12 am
TheGargantuan - i’ll mail you a reply in a couple of days, and then post it here.
April 29th, 2007 at 7:13 pm
thanks dude
June 19th, 2007 at 7:55 pm
hi DM. I’m now in my bulking phase. I’m now 58kg. just gained 1kg in last 2 weeks. anyway i wonder normally how many kg’s a person needs to gain to make the gain (bulk) noticeable?? i’m targetting 63kg. reasonable for a guy with the height of 5′5′’?
thanks.
June 21st, 2007 at 5:08 pm
hi DM ..u have been a fitness guru for many n i wd like to ask u a few questions as i am a newbie to all the supplements( i ve been weight training without any supplements for a year n now starting to)and desperately need your expertise.
1) i ve recently bought creatine monohydrate by prolab..is it sufficient or i need to get the new Creatine that u mentioned? n how much is the doses recomended?
2) i ve got ON whey protein n take it 2 to 3 times a day b4 workout with creatine 5g n after workout with creatine 5g
3) do i have to take other supplements to boost my muscularity? like NO explode;nitric oxide? ( as i can afford to n need all the help i can get)
June 25th, 2007 at 11:47 pm
HLLau: A 5kg weight gain will certainly be noticeable by everyone. I think thats reasonable.
newbie73: I like your questions, and will be addressing them on the site - also, i’ll mail you my replies personally.
June 26th, 2007 at 3:25 pm
Hi i am just starting out, i take creatine half before a workout and the other half after. I am drinking a protein shake 3 times a day and 1 before bed. i work out 4 times a week, working mostly my upper body. i have been in this routine for about 2 weeks now, and i have not noticed much change to my body. I just feel stronger. What can i do in order to actually get bigger faster. I am lifting for my arms around about 15kg and it burns, is this shocking my musles ?
June 28th, 2007 at 4:59 pm
matthew: I’m gonna assume you’re consuming sufficient protein and getting enough overall calories to grow - the only thing you’re lacking my friend.. is PATIENCE. It’s only been 2 weeks. I’d say give yourself 2 MONTHS (or at LEAST 1 month) before you make an assumption that your routine isn’t working. Also… it is KEY that you do not neglect training your lower body - your leg’s especially (squats, deadlifts for the hamstrings) have the ability to stimulate overall growth by releasing growth hormones. So.. you’re shortchanging yourself here.
June 28th, 2007 at 5:35 pm
Hi Dailymuscle, thanks for the reply. I am consuming enough protein as well as calories, Some asked me this morning have i been working out. So i can’t see the change, but other people can. I know its only been 2 weeks i have never really been very patient. I’ll carry on and keep you updated and please keep forwarding me tips and advice. Thanks alot !!!
June 30th, 2007 at 11:50 am
DM u mentioned that fat burners are unnecessary in bulking up phase but how about HMB (beta-hydroxy beta-methylbutyrate) as i read It has the ability to burn fat and build muscle consistently in response to exercise.
June 30th, 2007 at 4:43 pm
matthew: Yeah - you gotta be patient. Also.. you get to see yourself in the mirror every single day, which makes the changes harder to spot. Over time… you will KNOW and finally be able to see the difference for yourself. Rome wasn’t built in a day!
newbie73: Of course - a thermogenic supplement (popularly referred to as ‘fat burners’) wouldnt really give you the results you’re looking for in a bulking up phase. Some people take a thermogenic as a pre-workout supp to give a little extra kick. But you wont see fat-loss with this sort of usage. True, HMB may give such a response, but the results would be so minute, that it just isnt worth the money spent and effort put in. It is easier to focus on a single goal at a time, either to bulk up, or get lean, and also - the results are faster since you only have one focus at a time.
July 1st, 2007 at 9:50 pm
Thanx DM, you rock!
July 2nd, 2007 at 4:07 pm
I do.. don’t I? Heh heh.
July 3rd, 2007 at 3:50 pm
Hi DM , For some-one just starting out from scratch what routine would you advise ? , How do you know what weight you should be lifting (is it to heavy or to light). I want to put on weight fast !!!. I am 24 and weight 70kgs, i am short and quite thin. I don’t know if i have to take this into account !.
Thanks For THe help
July 4th, 2007 at 3:35 pm
Hi DM, I had a heavy workout last night (for me anyway), my arms are killing me. Is this normal ?. what can i do to make this a bit better for my next workout ! ?
July 4th, 2007 at 3:50 pm
Hi sorry DM one more question, are growth hormones safe ?. I went on to the website you go to to buy your supplements. And they say its safe.
Thanks
July 11th, 2007 at 11:08 am
Matthew: Your routine should be something that targets your entire body over a span of time. I’ve always found it best to target one major bodypart per day, coupled with a smaller one - for example:
Mon: Back & Biceps, abs
Tues: Shoulders & Triceps
Wed: Rest (don’t neglect this!)
Thurs: Legs, abs
Fri: Chest
Depending on your goals, you could then slot in the necessary amounts of cardio within that. This is just an example - find something that suits your schedule.
You say you’re 70kgs - doesn’t sound very thin. Anyway.. if your goals are to pack on some size.. then you could go easy on the cardio.
As for suitable weights, it depends on your own personal starting point - maybe 3lbs, 5lbs, 8lbs, 10lbs etc or maybe you can jump right to 20+lbs - each individual is different. Stick to a rep range between 8 to 12 reps. This means that once you’re strong enough to be able to perform 12 reps, move on to something heavier until your max is 8 reps once again. You must be struggling a little as you close in to the end of your rep range. It is IMPORTANT that once one weights gets ‘easy’ to do, that you UP the weight to continue to challenge your muscles - continuous challenge = continuous growth.
As for growth hormones - I believe that anything that wasn’t meant to be externally introduced by yourself to your body is a bad idea. Just because you need it does not mean it’s safe. Alcohol is pretty safe too - but do you need it?
July 11th, 2007 at 6:11 pm
Hi Dm - Thanks for the Advice !!!!!
You’ve been a good help
July 20th, 2007 at 9:50 pm
Great advice. Whilst they can be beneficial, no supplement is a magic bullet and it all starts with the proper nutrition. MRPs are another option.
July 26th, 2007 at 7:58 pm
Hi Dm, i am currently gyming and have a problem. I can lift more in my right arm than my left. So when i do dumbell curls i still feel like i have alot of energy for another 4 or 5 in my right arm, but my left arm is dead. What do u suggest
July 31st, 2007 at 12:24 pm
Hi Matthew: I’ve answered your question in my latest post here - My Right Arm is Stronger Than My Left Arm
September 11th, 2007 at 10:23 am
hey DM..i just wanted your help with something..i want to start hitting a weight room everyday after school..and i wanted to no if you could reccommend some work outs for me..i need to no what to do each day..i weigh about.135..140 and i want to get atleast 180 of pure muscle..it might be alot but i certainly want to work and get to my goal..please let me no and thank you for your help..and also if theres anything i should eat or drink or any extra things i should do to gain muscle..thank you..
September 15th, 2007 at 4:10 pm
hi:-)
First of all…your website is Fantabulous!!! its been great browsing!!! Covering up everything about fitness.
My issue:-(
I am female,26yrs of age, 5′7, 56kgs
I want to gain some weight but always end up on sites n articles on How To GAIN weight;-(
I want to gain few extra kilos on my hips,bust and some on face.
It would be great if you could give me some tips or a diets plan
I have another question… i have never been to gym…incase i need to join what excersises will you suggest.
Thanks
Regards,
Ekta
September 19th, 2007 at 4:05 pm
Hi…
I am still waiting for a reply from your end regarding gaining weight…happily waiting for I know its a little tough to repond to so many….
Cheers!!!
September 24th, 2007 at 7:34 pm
furion: Firstly, congratulations on one of the greatest decisions you could make for your health and future! Your goals are possible, but you must understand that it will take time - hey, Rome wasn’t built in a day. I’d suggest that you find a program that suits your schedule, as you don’t need to hit the gym EVERYDAY. 4 times a week is good enough - 5 days/week at most.
Visit the page below for a great resource on beginner routines:
http://www.bodybuilding.com/fu.....utPrograms
These will help you get started and in time, will help you understand your body and how to train & structure your workouts. Once you grasp that understanding, you’ll be able to come up with your own routines and workout programmes to suit your convenience and goals.
Write to me at author[at]dailymuscle.com if you’d like to discuss this further. Sleep well, eat well, and train hard my friend.
Nona: As I’ve written to you via email, I don’t really understand what you mean by “I want to gain some weight but always end up on sites n articles on How To GAIN weight”.
Anyway, the basic principle of weight gain is simple : consume more calories than your body requires.
To take this one step further, factor in weight training (yes, women should weight train too!), and consume those ‘more calories’ from good food sources (not excessively fatty or fried low nutritional value foods), and you should pack on the right type of weight on your body. You would want to train all parts of your body equally.
Write back to me if you’re still hungry for more info. :)
Have an awesome day.
November 17th, 2007 at 12:11 am
Hey DM, first time on the site and I like the way it’s set up! I had a couple of questions about some nutritional “ideas,” I’ve been working out pretty intensly for the past 2 years (on average 3-4 times a week) and a year before that on-off. Im a college student and a pretty good steward of the little cash I have. (btw im about 180 lbs 6-0 ft), As many people know, on campus food is AWFUL it’s fried, it’s greasy, its just not good, and I have had a pretty good diet the last 2 years (high protein and “clean” calorie, low fat). I have tried eating at the Jimmy Johns across campus (I know its not the healthiest either) to get protein and calories (I try to eat “the gargantuan” with no onion or mayo) and was wondering if thats just going to pack on the fat or help me with calories before a workout? If its bad for me, what should I eat that isnt saturated in fat (im putting on “clean” weight right now). Also, my father and I had a huge blowup one night when he saw me eating before bed, he INSISTED that I eat very little of ANYTHING b/c my metabolism is down and Ill gain bad weight. I have the feeling he isnt right on this one so I am contuing to take BSN True Mass right before I go to bed on workout days. Is this good or bad for my development? I ll shut up now and let you answer, thanks for your time!
January 1st, 2008 at 1:24 am
you are un gordo que a adelgasado a base de persistencia puedes llegar aser mr olimpia te falta 1 punto y ganas
March 8th, 2008 at 10:13 pm
hi DM :) , i got few frens who want to add weight. they are extremely under weight. helping them to have a better workout routine now to gain but i don`t think the intake supplement soya protein that they bought is enough to help in them. any supplement that u can recommend? so that they can see better result plus together with the workout min 3 times a week. too many of recommendation by lots of people till i also blur already. :) HELP PLS..!! :)
March 11th, 2008 at 7:52 pm
hey HappyIpod ..juz take weight gain/whey protein plus creatine is enuff..then do the basic routine likes squat-deadlift-bench press..wait for 3months to really see the result..i used to be underweight
March 12th, 2008 at 1:14 am
opp BooNe, Thanks ya for the reply. i still in the process to let my frens understand the help of all this supplement. its took some times for them to actually understand the need to have that supplement cause they are ladies. hehe. will try it out with my frens and share with u the outcome in few months later. :) thanks.
July 23rd, 2008 at 5:24 am
hii this isnt about gaining weight but im trying to get taller. i am 16 years old and i am 5′1 so is there any way i can add 2-3 inches to that?
July 23rd, 2008 at 11:22 am
.
July 26th, 2008 at 2:12 am
Monica… you’re 16. Still young, and you’re still growing. :)
But to answer your question - I don’t know of any exercise that would add to your height. Trust me, if there were any.. it would be really popular!
August 15th, 2008 at 5:58 pm
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