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new hardgainer...

francs Posts: 40 Joined: 2002/04/07	2002/04/07, 02:01 PM Hi all, I am new here. I have been working out for about 8 months now (I used to be a competitive swimmer and hit the gym as well in the past). I am the typical hardgainer, I am about 180cm and 64kgs now, but used to be around 58 or so kgs. My gains were very quick at the beginning (September-October 2001) but have reached a plateau since then. My musculature is very well defined (what all ppl who see me say..) but there is not much mass. I am working out three times a week, use very basic, high intensity, heavy compound movements. I am on a 3500+ daily calorie diet (approx 40% protein, 50%carbs(most complex), 10%fat), I use a weight gainer and whey protein powders. If anyone has suggestion on how to boost gains, thatd be much apporeciated. Thx all. ---------------------------- Fran
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/04/08, 01:14 AM Okey try look at this great guy next to me on the pic to the left; he's 170cm, weights almost 120kg but eat at least 8000 calories daily. THAT'S FREAKY A LOT!!!!! You are a tall athletic guy and maybe you should try to calculate excactly your need of energy (food!!) daily. You would probably be surprise to know HOW MUCH and HOW MANY calories your body actually needs to grow muscles. -------------- - Nina :o) La vie est toujours aussi belle.....
francs Posts: 40 Joined: 2002/04/07	2002/04/08, 07:40 AM oh ok, thanks, I might have to review my daily calorie intake. Amy suggestions about supplements? Is what I use appropriate? Thx very much for your previous reply anyway.
yury Posts: 81 Joined: 2001/11/01	2002/04/08, 07:53 AM how can I calculate how much calories does a person need for muscle growth? do I divide or multiply something? -------------- **Yury**
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/04/08, 10:39 AM Yury, look at ft's nutrition guide. It calculates that for you based on what you have filled out when you first signed up. Francs, please use your search button for supplements. There have been many posts on this subject. Good luck to you both... -------------- **_Robert_**
francs Posts: 40 Joined: 2002/04/07	2002/04/09, 08:44 AM Yep thanks, I am using that like mad now :0) and have already increased my daily cal intake by some 300 calories or so, and split more or less equal the amount of carbs and protein (I am doing that porgressively tho..). Anyway, apparently, according to the scales in the gym, I have gained 0.5 kilo compared to last week.. something starting to work here maybe? :0) Powerlifter-like routine and super high calorie diet maybe starting to pay dividends? :0) Thx to all guys, this site is GREAT. I know a lot more about nutrition now. -------------- Fran
Arnold Posts: 1,112 Joined: 2000/11/27	2002/04/09, 11:50 AM Great job francs.. you see that fitness can be a science. I would recommend that you do a bodyfat test, and take measurements of major muscle groups as well as waist. This will give you a better indication along with the scale of where you are headed. Keep up the great work.. -------------- .o0 Arnold 0o...o0 theaustrianoak@hotmail.com 0o.
francs Posts: 40 Joined: 2002/04/07	2002/04/09, 01:18 PM Thanks Arnold, you guys are very supportive. Yes I am thinking of a bodyfat test, I have only done the one here online at FT, and according to that my bodyfat % at the moment is 11%. Will keep monitoring that closely to see how I progress. Yes, I took some measurements and I will keep doing that "week in week out" to see where progress is going. Thanks again guys. Its good to be part of a fitness community :0) -------------- Fran
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/04/10, 02:53 AM Okey Francs, I just got one question for you: you are looking for muscle mass or strength? You now say that you are using a powerlifter-like routine. This is okey if you want strength but not always the best way to get muscle mass. You better alternate your routines to get more results. -------------- - Nina :o) La vie est toujours aussi belle.....
francs Posts: 40 Joined: 2002/04/07	2002/04/10, 08:39 AM Well I am trying to get more mass than strength really. I suppose I should vary my routine from time to time. But I am trying to see if my strength can go up a bit so that my muscles would grow under "more pressure" from heavier weights (so far it has produced some results anyway, not as fast as say 1kg/week, but hey, I have gained some weight, and its all been muscle.. :P). I try to stick to compound movements and strive for perfect form (though I guess my experience on form is not a decennial one.. :P). Other than that, I am focusing on proper calorie intake. As you said before, maybe I need something more than 3500+ calorie/day. -------------- Fran
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/04/10, 08:42 AM Just another few words: To build up strength you need to lift at least 85-95% of your max with 1-3 reps. To build muscle mass the weight is normally in between 75-85% and 6-8 reps. Now you got a thousand other ways of working your muscles, and as I said, the very best way you can get results is by changing your routines every 4-8 weeks (depends on your goals). -------------- - Nina :o) La vie est toujours aussi belle.....
Arnold Posts: 1,112 Joined: 2000/11/27	2002/04/10, 10:13 AM Great points made Philia, if you're not on it already.. I would strongly recommend the 12 week mass & strength program here at ft. Gaining strength and mass go hand in hand. -------------- .o0 Arnold 0o...o0 theaustrianoak@hotmail.com 0o.
francs Posts: 40 Joined: 2002/04/07	2002/04/10, 12:42 PM ok guys, got ur points. I am on a different routine than the FT recommended though, which I began about three weeks ago, I am gonna have a go at that for a bit more, and then change it. I am gaining strength, i feel that, mass has come too. Slowly but it has (I guess there is no such thing as "lightspeed" lean gains unless one uses some "shortcut".. :P). :) Anyway, thanks for your suggestions, Philia and Arnold. -------------- Fran
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/04/10, 03:02 PM One last thing, Francs, you may want to increase your caloric intake to over 4,000. Since you're a hardgainer (like me), our metabolism burns calories more quickly. Good luck! -------------- **_Robert_**