Gaining muscle

shearzi85

I've just started a 12 week body transformation and trying to gain 18 pounds

Hornsby

Okay. Good luck.

hassankarimi82

Hornsby wrote: »

Okay. Good luck.

Enhanced.

itsthehumidity

Sweet man. Take some before/after pictures so we can really appreciate how great this 12 week transformation is.

Hornsby

hassankarimi82 wrote: »

Hornsby wrote: »

Okay. Good luck.

Enhanced.

Heh?

kingkam21

Your gonna gain a lot of fat.
The slower you go the better for muscle Gaines and minimum fat gain

lloydmuscle93

shearzi85 wrote: »

I've just started a 12 week body transformation and trying to gain 18 pounds

Dont dirty bulk. Eat clean, a lot to gain in 3 months but make it isnt fat

AnvilHead

lloydmuscle93 wrote: »

shearzi85 wrote: »

I've just started a 12 week body transformation and trying to gain 18 pounds

Dont dirty bulk. Eat clean, a lot to gain in 3 months but make it isnt fat

No matter how "clean" you eat (by whatever one's definition of "clean eating" may be), you'll gain a disproportionate amount of fat if you put on 18 pounds in 12 weeks. "Clean bulk" doesn't mean eating "clean" - it means eating at a slight surplus (250'ish calories) to minimize excessive fat gain in proportion to muscle.

sijomial

18lbs in 12 weeks.... Are you trying to transform into a fat person?

ndj1979

AnvilHead wrote: »

lloydmuscle93 wrote: »

shearzi85 wrote: »

I've just started a 12 week body transformation and trying to gain 18 pounds

Dont dirty bulk. Eat clean, a lot to gain in 3 months but make it isnt fat

No matter how "clean" you eat (by whatever one's definition of "clean eating" may be), you'll gain a disproportionate amount of fat if you put on 18 pounds in 12 weeks. "Clean bulk" doesn't mean eating "clean" - it means eating at a slight surplus (250'ish calories) to minimize excessive fat gain in proportion to muscle.

I see you are still fighting this battle....

HamsterManV2

shearzi85 wrote: »

I've just started a 12 week body transformation and trying to gain 18 pounds

There is a limited amount of muscle one can build at any given rate... A surplus of calories will definitely help, but any excess will then get stored as fat. Assuming you are not a very skinny novice, if you go over +1lbs / week, a lot of it will be fat. Don't dream bulk my friend. Get fit not fat.

I'm going to quote something I posted in the past, you will benefit from reading this:

HamsterManV2 wrote:

Step1: Go on google, type "TDEE Calculator". TDEE = total daily energy expenditure. Based on your age, weight, height, activity level, etc., it will determine how many calories it takes to maintain your current weight.

Step2: In order to gain +1lb a week, you need to eat 500 calories OVER your TDEE. That means you need to be weighing your food on a scale and tracking everything that you put in your mouth. It takes 3500 calories for 1lb of weight gain, so that makes TDEE+500calories daily = +1lb per week.

Do this while lifting on a program to make size and strength gains. I suggest high protein and high carb meals for before and after workouts, otherwise high protein high fat meals. What are your lifts like?

Beginner - Starting Strength / Strong lifts for weight increase 3x per week.

As for exercise programs, anything with progression is good. I.e. you know that you will be adding +x weight to your lift in said amount of time. The programs I recommend have that weight progression built in, but if yours has that, then its fine.

Jams009

Dreamer bulk.