• CALLING ON HOME SEWERS TO HELP HEALTHCARE WORKERS FIGHTING COVID-19

    The lack of proper masks, gowns, and eyewear equipment is making it difficult for health workers to do their work fighting the novel coronavirus. In a recent New York Times article, medical workers said they were worried about how they can both fight the coronavirus without imperiling themselves, as well as their loved ones when they go back home.

    If you are a home sewer, please consider helping my joining Hickey Freman Technical Vice President Jeffery Diduch in his effort to produce and deliver homemade gowns and masks to medical professionals in the greater Rochester, New York Area. Read about how you can help here

    Fok and the Styleforum Team.

  • STYLE. COMMUNITY. GREAT CLOTHING.

    Bored of counting likes on social networks? At Styleforum, you’ll find rousing discussions that go beyond strings of emojis.

    Click Here to join Styleforum's thousands of style enthusiasts today!

My basic lifting protocol

mk.ultra

Senior Member
Joined
Dec 11, 2010
Messages
235
Reaction score
2
Hey guys, just wanted to throw in my 2 cents on gaining weight for those skinny guys out there looking to bulk up. I've been lifting hard for about a year now, and I've gone from 6'2" 150 lbs to 185 lbs with only a minimal increase in body fat. It takes persistence and determination, but if you strive for it you will succeed. Here is my basic protocol:

-First of all, find your motivation (e.g. women, health, etc.), without strong motivation and determination you won't go anywhere
-Use a program with lots of compound lifts like All Pro's Beginner's Routine (http://forum.bodybuilding.com/showthread.php?t=4195843) (This is the program I've been using and it's excellent)
-Watch videos on exercises and maintain good form while executing them (Bodybuilding.com)
-Get 8 hours of sleep nightly
-Hormone protocol: Only achieve orgasm after your workouts, and never achieve orgasm less than a day or two before working out
-Ask questions at bodybuilding.com forums

-Get ~.5 g protein per lb of body weight daily (Lots of people will say you need more, but I've found this unnecessary for me, and too much protein can stress the kidneys)
-Drink at least half your body weight (lbs) in oz daily (Ex. 180 lbs = 90 oz)
-Use the About.com calorie calculator (http://nutrition.about.com/od/change...a/calguide.htm)
-Preworkout meal with lots of protein/carbs 60-90 minutes before workout
-Post workout protein shake and/or meal within about 2 hours
-About a 40/40/20 protein/carb/fat ratio
-Good foods to eat: Quinoa, chicken, steak, eggs, fish, peanut butter, nuts, seeds, spinach, broccoli, apples, oatmeal
-Supplements: Multivitamin, omega-3's, protein powder
-Breathing: exhale on lift, inhale on reset
-Get pumped up with music in the gym
-Exert full effort, if you don't push yourself you won't gain
 

jarude

Distinguished Member
Joined
Dec 15, 2008
Messages
4,774
Reaction score
659
Originally Posted by mk.ultra
-Hormone protocol: Only achieve orgasm after your workouts, and never achieve orgasm less than a day or two before working out



obvious troll is obvious
 

mk.ultra

Senior Member
Joined
Dec 11, 2010
Messages
235
Reaction score
2
Originally Posted by jarude
obvious troll is obvious

??? I only include that because I feel my workouts are significantly less intense if I achieve ejaculation on the day before or the day of the workout.
 

Lagrangian

Distinguished Member
Joined
Oct 19, 2009
Messages
3,158
Reaction score
534
Sounds a lot like 'rollin average 80-120 G's to me.
 

akatsuki

Distinguished Member
Joined
Apr 5, 2008
Messages
2,662
Reaction score
201
Exhale on lift? You are giving up a lot of core bracing by doing that.
 

Styleforum is proudly sponsored by

Featured Sponsor

WHICH TYPE OF SNEAKERS WORK BEST ON A FIRST DATE?

  • Classic Leather Low-Top

  • Canvas Plimsoll

  • Leather Slip-On

  • Canvas Slip-On

  • Athletic Kicks

  • Leather High-Top


Results are only viewable after voting.

Related Threads

Forum statistics

Threads
435,911
Messages
9,367,697
Members
196,572
Latest member
jepindoang
Top