terizius Member

That was on a modified version of Shortcut to Size routine. It is back/biceps, chest/triceps, shoulders/traps and legs. It followed micro-periodization, changing reps every week for 4 weeks before restarting. 12-15, 9-11, 6-8, 3-5. I really like it and did it for the first half of my bulk this year with similar results.

The simple answer is to eat more and/or run less. You've gained 25 lbs, that's really great! But, those extra pounds require more calories to keep going and its normal to have to increase calories during a bulk or after weight gain. If you haven't been doing it, keep track of your calories for a week or two and if you…

BTW, I haven't heard anything about Acai as a weight loss aid. Generally, if one wants to lose weight, either eat less or exercise more (without increasing calories)

Are you looking to gain or lose weight? You may want to try another forum. This one is for people that are trying to gain weight. Good luck though!

I was doing it all at night as well for a while, but eventually got tired of feeling so bloated when it was bedtime. But, ultimately, calories are what counts when gaining weight. Not necessarily when or how we get them.

Currently, 3100. I was up near 3300, but gaining 2.5 lbs a week. Dropped to 3000, didn't gain any for two weeks, now I'm up to 3100 and gaining about 1lb a week so far.

Em, I may have talked about this with you in another post, but basically, if someone just eats more, they will gain weight but most or all of that weight will be fat. If you want it to be muscle, it is important to eat more while being on some type of lifting program. The type depends on if you have access to a gym or not,…

Also, I may be different here, but I don't adjust calorie intake for exercise. I aim to reach my calorie goal on a daily basis, regardless of whether or not I've worked out. It works for me and I don't have to stress about if I really burned X amount of calories doing whatever I do.

I think the take-away is to make sure that your weigh-ins are always with the same conditions - for example, I always do my weigh-in and measurements on Sunday morning, after using the bathroom, in my undies. I'm a huge fan of data - just check out my bulking thread. However, I personally don't think that "daily"…

There are a couple of recent threads about high calorie food options. Check them out. As for the mornings, I'm like you. I don't care for a big breakfast and a bowl of cereal is usually plenty for me. In order to get the calories (since I'm bulking), I've switched to a weight gainer shake in the morn. It does fill me up,…

Calipers had me at about 1.5 - 2% lower than Omron last year..

I did a short 6 week bulk last year from 143 -> 150. Increased 4.7" overall. I'm in the middle of another bulk now and my six week results are even greater. No pics, but here are the numbers. 147 -> 158 Overall, I've increased measurements by 9.65". This breaks down to: Shoulders: + 2" Chest: + 1.35" Hips: + 1" Waist: +…

Oh, also make sure you are getting a good enough fold of skin. If I remember right, you need at least .5 inch of skin pinched, maybe 1 inch.

I got very low readings (but consistent) readings when I did caliper measurements last year, so that may just be a part of it. Anyway, a few recommendations. First, if/when you can, try doing the 7 site measurement - its more accurate, but you will need an extra set of hands to help. I used this site to do my calculations:…

I'm in for the responses. My body fat hasn't increased too much, but all of it went to my waist/butt. Pants are getting tight and I'm still about 10lbs from where I want to be.

Keep us posted!

^^ I feel the same way sometimes. I'm at the heaviest that I've ever been at 158. But, when I load up more than double my body-weight for my deadlifts, I can't say that I mind being the small guy anymore. Perhaps a focus on strength would help?

I am another that rarely does direct ab work (and I've had a 6-pack my entire adult life). My abs get a great workout doing heavy, compound lifts. If I happen to go to the gym on my off day, I'll do some ab, calf and forearm work.

People with much more knowledge and experience than I have usually recommend cutting to the 12% mark or so before trying to increase muscle mass. This is because the body tends to build more of what it already has.

Just as important as support (or maybe more) is having a plan. Do you have a plan to reach your goals?

Well, you've definitely got the first part of the equation. Weight gain hinges on getting enough calories. It is strongly recommended to couple that with a lifting routine. The reason for that is because eating extra calories without lifting will result in mostly fat gain. For some people, that is perfectly fine. Others…

Cool. What is your plan for meeting this goal?

ok, its a bit more difficult to get the weight you would need to lift heavy, but you certainly aren't the first to bulk at home. Track calories, take measurements and lift as heavy as you can safely at home.

Great, from the sounds of it, those are both great exercises for you. Do you plan to get into a gym, or workout from home?

Its good you provided more info - thanks. Most people here (myself included) are going to recommend the same thing. Start increasing your calories until you being gaining weight and start a lifting routine. The calories of course are essential to gain weight. The lifting routine is essential to making at least some of that…

^^ I initially skipped the super-long post just because it is super long and obviously copied from somewhere. Then, I decided to actually read it. While the information isn't "wrong", it isn't completely "right" for someone that is trying to bulk.

I think that giving up on finding the "secret" requires a certain amount of maturity and acceptance. I remember looking for the secret back in the day. Now, I just do what needs to be done even if I don't want to do it.

Springfield, you are already more awesome than both of us! Let us catch up before you start bulking again ;)

Yeah, I came across one of your clients in the Success Stories thread and briefly hopped over to your site. We'll have to chat about that in the future.

Nice job, I had to increase my calories by 100 also. We are both at 3100 atm.