Gaining muscle

shearzi85
shearzi85 Posts: 1 Member
in Goal: Gaining Weight and Body Building
I've just started a 12 week body transformation and trying to gain 18 pounds

Replies

  • Hornsby
    Hornsby Posts: 10,322 Member
    Okay. Good luck.
  • hassankarimi82
    hassankarimi82 Posts: 153 Member
    Hornsby wrote: »
    Okay. Good luck.

    Enhanced.
  • itsthehumidity
    itsthehumidity Posts: 351 Member
    Sweet man. Take some before/after pictures so we can really appreciate how great this 12 week transformation is.
  • Hornsby
    Hornsby Posts: 10,322 Member
    hassankarimi82 wrote: »
    Hornsby wrote: »
    Okay. Good luck.

    Enhanced.

    Heh?
  • kingkam21
    kingkam21 Posts: 76 Member
    Your gonna gain a lot of fat.
    The slower you go the better for muscle Gaines and minimum fat gain
  • lloydmuscle93
    lloydmuscle93 Posts: 1 Member
    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
    AnvilHead Posts: 18,343 Member
    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
    sijomial Posts: 19,809 Member
    18lbs in 12 weeks.... Are you trying to transform into a fat person?
  • ndj1979
    ndj1979 Posts: 29,136 Member
    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
    HamsterManV2 Posts: 449 Member
    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
    Jams009 Posts: 345 Member
    Dreamer bulk.

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