Gain muscle

[Patryk Deptula]

I would like to Gain weight (around 20lbs by the end of the summer), but lose fat. Could this be done by doing two 17 min 30 sec sessions of HIIT cardio, a intense 2hr gym session, 1-2 hr event session, and some swimming done daily, and increase my calories past maintenance.

right now, im 5ft 10 in, weight: ranging from 153-160. and im 16 years old. I take in 2000 calories right now, i am looking to increase my calories to 2300 in two weeks, then 2700 in 3 weeks, 2800 week after that. and maybe increase to 3000. What do you guys recommend to gain muscle, strenght, speed, power, and weight, but lose fat or stay at 5-8% bodyfat while gaining weight???

[Patryk Deptula]

i would like this because i just lost about 30lbs of fat, in around 9 months, i was a very fat kid, and i want to stay between 6-8% bf because it makes me feel good about myself, (my self consceince about myself drops when i get over 8%) and i gain fat6 easily, i stay on a strict diet.

[Patryk Deptula]

Has anyone on this forum ever gained weight without gaining fat. and gotten a lot stronger. i see a good benefit of doin the two HIIT sessions, (1 when wake up, another after dinner, which is after event training.) i feel more energized and helps my deadlift, squats,

[Billy Wolt]

Unless you are doing something illegal, you will put on a little fat when trying to gain. It's a fact of life, just deal with it.

Pick a goal and stick with it.

[Michael_Strickland]

Unless you are doing something illegal, you will put on a little fat when trying to gain. It's a fact of life, just deal with it.

Pick a goal and stick with it.

No kidding, I'm a chubby chubster and I'm always trying to fine tune my diet to pack on muscle and stength without putting on any body fat but its hard. Just eat a lot of green stuff, only eat startchy foods in the morning and a lot of protein. Whey protein will help a lot. You can probably put on about ten lbs. by the end of the summer but it will be tough for the results that you want.

[JEFF VANCO]

Kid - listen you weigh 160lb at 5'10".

You aren't fat buddy - you weigh 160lb. You don't look ripped because you don't have any damn muscle mass!!!!!!!!

You aren't going to look like Mariusz or Poundstone.

Spend 5 years under the bar and at the dinner table........then you'll have something to "cut up".

You are overtraining and undereating.

Somebody like you needs the 4 pillars:

Squat
Bench
Press
Deadlift

That's it

[Patryk Deptula]

thts why im goin to increase my calories in 2 weeks, when my doc will let me take protein, creatine, and multi. i will try to get down to around 5%bf by then so i will gain more muscle and very little fat while keeping up my activity level and increasing calories while training hard.









(P.S. does Mariusz Pudzianowski eat enough calories at maintenance, over maintenace or below maintenace since he stays in his shape?)

[JEFF VANCO]

Anyone up for a ban?

You've asked the same stupid question 11 different ways in the last month.

WE give you advice - and you - tell us what to do.

[Brandon Smith]

(P.S. does Mariusz Pudzianowski eat enough calories at maintenance, over maintenace or below maintenace since he stays in his shape?)

OK, you are not Mariusz....you will not be Mariusz....:BB:

[Patryk Deptula]

sorry jeff, i seriously forgot i posted a very similar post before, shouldve checked before i posted this one, I AM VERY, TRULY SORRY GUYS, for being annoying and stupid!!!!

[Tony Moses]

Jeff gave you the best advice there is. I'd suggest you listen and after a few weeks when you start seeing the results, you'll become a believer.

When gaining muscle, you'll probably carry around more fat than you'd want to ideally, but by no means do you have to get "fat."

At your age, there is no reason you can't hit 180-185 by the end of August if you train the big lifts progressively and eat above maintenance.

As for Mariusz, I don't know what he eats, but I can tell you that he eats way above maintenance and I can tell you that he doesn't "strive" for his look, his look is a by-product of what he does (lots of factors from genetics to training to some things I think we can all figure out without saying).

In your case, you're 160 at 5'10". . . that is nowhere close to being fat. Like Jeff said, if you're unhappy with your physique, it's because you're not carrying enough muscle and a caloric deficit coupled with cardio isn't the way to slap muscle on your body.

If I were 16 and weighed 160 at 5-10, here is what I'd do in the gym.

Monday

Back Squat 5x5, 1x8
Flat Bench 5x5, 1x8
Power Clean 5x3

Wednesday

Push Press 4x5, 1x3, 1x8 (strict)
Front Squat 5-5-5-3-3-3-3
Deadlift 5x5


Friday

Back Squat 5-5-5-5-3 (on the triple, use 10lbs more than Monday's top set of 5, and use this new weight for the top set of 5 the following Monday)

Barbell Row 5x5
Incline Bench 5x5

Do that for 3 months, then add in things like chins, dips, a little arm work. If I were working with you, I wouldn't let you do direct arm work until you hit 180lbs.

For events, I will let someone more knowledgable than me give you advice there, but pick a day (most guys train weekends I am seeing) and learn them from the ground up and learn the technique and build the endurance and work capicity.

From personal experience, I'm 6' and in my Jr. year of high school I weighed 195 . . . I graduated at 235 without much change in bodyfat. You're young and have a favorable hormonal profile, and you can do this if you're consistent and do the work.

I ate something like this at your age to gain weight . . .

Breakfast

4 whole eggs
bacon
3 slices of toast w/ butter
serving of oatmeal
milk

Lunch

2 school lunches (I got a job on weekends and used the money to buy a double lunch, lol)
2-5 of those little milk containers
My tip is to be polite and sweet talk the lunch ladies, they will think a kid with manners who looks at someone and makes polite conversation that they can actually hear is a throw back to an era gona by and they'll likely hook you up.

Pre Workout

2 PB and J sandwiches
Milk

Dinner/Post Workout

Whatever mom made and A LOT of it
Something like 1 lb of meatloaf, mashed potatoes, and veggies
Milk

Pre-Bed . . . something like PB and J and milk, or you can do a shake here if you like them or something like that. If you're consistently gaining, you can skip this pre-bed meal.

Anyway, I hope that was helpful . . . it's just an example for you to look at . . . but I can tell you what I know for sure . . . 5'10 and 160 at your age means you're under eating and not training how you should be training.

[Patryk Deptula]

you guys are right, im just being ignorant and stupid, because im scared of adding fat to my body, but i guess ill listen to you guys, Starting monday ill slowly start increasing my calories, do any of you guys know how much my maintence would be??

[Tony Moses]

you guys are right, im just being ignorant and stupid, because im scared of adding fat to my body, but i guess ill listen to you guys, Starting monday ill slowly start increasing my calories, do any of you guys know how much my maintence would be??

I'll give my answer, but first I want to say that I don't think you need to be so precise and even count calories at all. Treat it as an art rather than a science. I know you said you're a former fat kid, but look, now at 16, you've got tons of testosterone running through your body that wasn't there when you were a kid, now you're exercising, and now you're eating real, wholesome foods, not snacks, soda and sugary junk.


But to answer your question, it's individual . . . there are going to be general guidelines, but your body's natural metabolism is individual, then of course you can factor in calories burned through activities and all. To be totally accurate, you'd have to walk around with a heart rate monitor for a few days to get an idea of what you're burning in a day. Again, just eat an abundance of wholesome foods and don't waste your time figuring things out to the Nth degree.

[Ryan Bakke]

Tony just HOOKED YOU UP!!!!!!!!!!!!

Honestly if you even bother asking another question you didnt read anything he wrote and you deserve a beating! Do what he said as hard as you can, rest when your feeling drained and GROW!

Have Fun

[Patryk Deptula]

Thanks guys im going to have to beat this into my head. haha, but ill try as hard as i can not to be so precise and rest when i feel drained, etc. But, reallyi hop you guys can forgive me for being such an ignorant, stupid teenager. And thanks for the help.

[Brandon Smith]

Thanks guys im going to have to beat this into my head. haha, but ill try as hard as i can not to be so precise and rest when i feel drained, etc. But, reallyi hop you guys can forgive me for being such an ignorant, stupid teenager. And thanks for the help.

Hey Patryk, there's nothing wrong with asking questions, even ones some people think are dumb....we all do it. This forum is usually great for getting good information from very knowledgable people with a variety of viewpoints and experience. The big thing to remember is when you do ask a question, read the responses and take some time to process the information and then get to work and see what works for -you- before you hit the rapid fire questions again ;)

[Patryk Deptula]

Yea thanks, and i do agree with you this is my all time favorite forum, the people on here are much more nicer and very helpful. Unlike other forums, in which i wont name any name "cough" bodybuilding.com "cough" who just argue, and put you down. haha


but thanks and srry guys

[Tom Hutchison]

I think we're all cutting you a little slack because you're only 16 and we understand that the brain isn't fully developed until we're in our 20's, but the thought of a 16 year old counting calories is absurd. When I was 16, I pretty much ate anything that wasn't nailed down to the floor. You don't need to "gradually" increase your calories, just eat! If you do half of what Tony outlined for you, you'll make gains. I would also suggest spending less time on these internet forums and more time lifting and playing sports. Being active in team sports (football, basketball, baseball, wrestling, etc.) will keep you thin without even having to worry about what you eat, plus it will probably help with your self confidence and anxiety issues. Your 16, have fun man!

[Derek Poundstone]

Patryk, up to this popint I've refrained from responding to you posts and IMs because you've always asked the most absurd questionslike "how can I gain 20 lbs of muscle and loose fat durring the summer" . I dont mean this in a bad way but if I knew how to help you add 20 lbs of muscle and drop fat at the same time, I'd be a multi-millionaire! I always read through your threads and I gotta hand it to the guys on MM, they have given you some of the best advice. I haven't resonded because I its so difficult for me to write down a routine that I "think" will work for you when all the info is already here, you just gotta look. By the time I was your age I was training for about three years (improperly of course) and at this point in my life I've been training for fourteen years. I can put on 15 lbs in about a months time like I did for my cruise (mind you at 325 lbs, thats like you adding 7 lbs at your bw of 160) but thats not muscle. Its mostly water and glycogen becasue when Im home, I dont eat the calories I need to hold the little excess glycogen in the muscle and carry a few extra lbs which is the reason I stay so lean. Thats the reason I've been trying so hard to keep the extra weight on these past few weeks. Also my workload in the gym is insane so I litterly burn thousands of calories while at the gym. Long story short, dont rush, you want it all and you want it now. Work on gaining a solid 15 lbs over the summer and staying in shape. At your age, dont do cardio and worry about keeping such a lo bf%, just be an active young adult and do things you like besides training in your off time from the gym and make healthy food choices. If you make trianing your life in addition to couting calories, you'll burn out way to quickly. I have a few hobby's besides working out that help me keep my insanity. Good luck bro and enjoy the journey becasue its not just all about the destination!!

[jay lyttle]

derek is spot on about the journey being more satisfying then the destination, when you achieve something it seems to be over in a matter of hours, but you never forget what got you there. the pain, sweat, laffter.tears etc. a favorite writing of mine that should hang in every gym:
stonecutters credo
when i am down and nothing seems to help i go watch the stonecutter
hammering away at his rock.
he has hit it perhaps a hundred times, without as much as a crack showing in it
yet! at the hundred and first blow it splits in two
and i realize, it wasn't that blow that did it,but the many before it.
jacob riis

[Alex.Truman]

All the info is here for you, just read it.

and as far as how many calories you need... At 16 and 160-170lbs I was eating 3300-3500 to bulk. Now I eat around 5,000 when I am trying to get bigger. Whatever you normally eat, double all of the good whole foods, and have a meal before bed. When I eat before bed I gain the most weight, but no way do I gain pure muscle...

[Darin Heltemes]

I have a few hobby's besides working out that help me keep my insanity.
Haha, that gave me a good laugh:LOL:

[Patryk Deptula]

yeah, i shouldve realized long ago that the info is right in front of me, i was too lazy and abnoxious to go through and listen. but now i will, thanks to all of you guys. oh and Derek good luck at the Mohegan, i want to try and make it, but i dont know if im woring that day or not. Maybe ill see some of you guys at Lake Compounce, i work in retail.

[JoeMYurkunas]

Patryk, up to this popint I've refrained from responding to you posts and IMs because you've always asked the most absurd questionslike "how can I gain 20 lbs of muscle and loose fat durring the summer" . I dont mean this in a bad way but if I knew how to help you add 20 lbs of muscle and drop fat at the same time, I'd be a multi-millionaire! I always read through your threads and I gotta hand it to the guys on MM, they have given you some of the best advice. I haven't resonded because I its so difficult for me to write down a routine that I "think" will work for you when all the info is already here, you just gotta look. By the time I was your age I was training for about three years (improperly of course) and at this point in my life I've been training for fourteen years. I can put on 15 lbs in about a months time like I did for my cruise (mind you at 325 lbs, thats like you adding 7 lbs at your bw of 160) but thats not muscle. Its mostly water and glycogen becasue when Im home, I dont eat the calories I need to hold the little excess glycogen in the muscle and carry a few extra lbs which is the reason I stay so lean. Thats the reason I've been trying so hard to keep the extra weight on these past few weeks. Also my workload in the gym is insane so I litterly burn thousands of calories while at the gym. Long story short, dont rush, you want it all and you want it now. Work on gaining a solid 15 lbs over the summer and staying in shape. At your age, dont do cardio and worry about keeping such a lo bf%, just be an active young adult and do things you like besides training in your off time from the gym and make healthy food choices. If you make trianing your life in addition to couting calories, you'll burn out way to quickly. I have a few hobby's besides working out that help me keep my insanity. Good luck bro and enjoy the journey becasue its not just all about the destination!!Man, great post!

[JEFF VANCO]

stonecutters credo
when i am down and nothing seems to help i go watch the stonecutter
hammering away at his rock.
he has hit it perhaps a hundred times, without as much as a crack showing in it
yet! at the hundred and first blow it splits in two
and i realize, it wasn't that blow that did it,but the many before it.
jacob riis

Thanks bro

Today I needed that

[Billy Wolt]

Patryk,

You know what happens when you have conflicting goals? You turn into me.

I have lifted weights since I was 15. When I started, I had no reference point other than those stupid magazines. For the first bunch of years all I did was chest and biceps.

Fast forward to 25/26 years old, I made no progress. I discovered forums like this and started doing deadlifts and squats.

Up until September of 2008, I had always floppe between wanting to lose weight and get stronger. My goals changed far too often. After several years I made no progress. When I focused on gaining, I felt fat and wanted to lose weight. After dropping a little weight my strength went down the toilet. So I went back and forth with nothing to show.

Now, I finally listened and focused on one goal (getting strong). I have stayed fairly consistant, and now I am stronger than I was in September an improving each week. I don't have a beach body and nor do I care. I am 30 years old, I have the metabolism of a dead snail, bit I don't care.

Listen to what everyone said and by the time you graduate, you will be happy you did.