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My basic lifting protocol

mk.ultra

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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

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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

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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

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Sounds a lot like 'rollin average 80-120 G's to me.
 

akatsuki

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Exhale on lift? You are giving up a lot of core bracing by doing that.
 

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