Project 10k

[Chris]

I have a few goals/projects this summer, two of which involve 10k.

However the one i'm asking for some help with here is gain 10kg in 10 weeks.

Ask anybody who went to TP, i'm skinny as fuck. However I wasn't always.

My goal is to get some mass onto my frame which at the moment is a coat hanger of an affair.

It's nearly 3am and I will post pictures of scales showing exact weight tomorrow however its low, around 50 kg.

Now what I need your help with. I know there are PLENTY of guides on how to bulk, but i'm talking no expense spared route. I am dedicated to achieving this and will pay what is necessary.

My main question is on shakes/powder/w.e

I don't understand them and therefore I don't know if I need them or not. If you think pure mass food intake is the best method let me know, however if you think shakes would help ( say how much ) then let me know when/how many/which to use.

As I said I know NOTHING so guide me pls

PS: is 10kg in 10 weeks possible??

Thanks

[strongcunt451]

first!

[Diederick]

Well first, you're going to have to eat a lot. Specially eggs lol. Take 3 shakes a day, I take Elite Gourmet 3 times a day. I also use "Shotgun" during my workout to give me an energy boost (it's not needed, but I used to yawn and want to sleep everytime I worked out, but I haven't since I started taking it.) Then after my workout I take L-Glutamine which is one of the most abundant amino acids in the skeletal muscles, it promotes muscle anabolism and it enhances your immune system.

Hope this helps.

[Musl1m]

Well first, you're going to have to eat a lot. Specially eggs lol. Take 3 shakes a day, I take Elite Gourmet 3 times a day. I also use "Shotgun" during my workout to give me an energy boost (it's not needed, but I used to yawn and want to sleep everytime I worked out, but I haven't since I started taking it.) Then after my workout I take L-Glutamine which is one of the most abundant amino acids in the skeletal muscles, it promotes muscle anabolism and it enhances your immune system.

Hope this helps.

my man broke it down for u

[k or as i]

:o i think i still have a video of you going up on detonator :o

Edited July 19, 2012 by k or as i

[Adam|Spakka]

lol man 50kg fuck me. dont make a big deal out of it u dont need supplements/shakes. just eat lots. use myfitnesspal.com i'd recommend eating atleast 500-1k calories over your maintenance daily. you will gain weight easy.

[Adam|Spakka]

double post oh noez.

fuck 10kg. gain atleast 20kg lol 70kg decent weight, make sure ur lifting aswell, 4-5 times a week.

[DeltaPapa]

Are you going to be lifting or just eating to gain 10kg?

That GOMAD thing or whatever is amazing for putting on mass.

Here: http://foe-rs.com/forums/index.php?/topic/59444-gomad/

"Weight Gain. 25lbs weight gain during the 1st month is common on GOMAD. As you will see in my second post below with examples of a couple of my friends and if you do the research yourself for GOMAD success stories."

Edited July 22, 2012 by DeltaPapa

[Dog]

you cant put 10kg of lean mass on in 10 weeks, there'd be a lot of fat with that, and there's no point putting on a load of fat no matter how skinny you already are. Don't set a time frame for the amount of mass you want to put on, just work hard and you'll get results,

http://www.freedieti..._calculator.htm calculate your maintenance with this, and start eating 500-1000 above, maybe more depending on how hard you gain, if you're not gaining, eat more.

get a split that works for you, depending on how often you are able to work out.. if you have all the time in the world you can do it however you want but making sure you give 48-72h rest inbetween the muscle groups, currently my split is:

monday : back

tuesday: chest

wednesday: legs

thursday: shoulders

friday: arms

with abs every few days depending on how they feel.

but that's just an example, there's fuckloads of ways of doing it and it's all down to preference and what works for you. splits are debatable and everyone will have their preference and claim it's the best, but i'm just giving you an idea.

the thing to note most is researching for yourself, that's what I did when I first started, I started off doing the machines because I was scared of touching free weights, but then I started researching, added 1 or 2 exercises each workout with dumbbells. just google "back exercises" "chest exercises" etc and start doing them. take a smartphone to the gym, watch videos/gifs on proper form before you do the exercise.

as for supplements, dont bother with all these amino acid BS supps, you get amino acids in protein powder anyway, only supps you really need are protein[iF YOU CANNOT GET ENOUGH FROM DIET, I aim for ~160g a day when cutting, and ~230g when bulking, that's at 148lbs] and creatine, if you're not getting a lot of vitamins from vegetables and fruits etc, then get a multivitamin.

use www.myfitnesspal.com religiously, it's a huge help, set your goals to around 45/35/20 or 40/40/20 carbs/protein/fat i think is a good ratio. puts you at about 350g carbs, 220g protein, 80g fat on a 3100 calorie diet.

protein powder i use:

http://www.myprotein...ct_whey_protein

stay away from brands like optimum nutrition etc, they're overpriced, you could get it cheaper than myprotein probably, but i think for the mixability/taste and quality, it's a brilliant price. i doubt you care much about price anyway since you're CEOing.

creatine is cheap as fuk from any brand, it's like £9 for a few months.

Personally I use Optimum Nutrition Serious Mass when bulking, because I have a sht appetite from cutting on 1600 calories for 4-5months, it's similar value to most other brands of mass gainer[if someone knows a better value one, let me know pls] I take 1 scoop a day which is 625 cals, 125 carbs, 25 protein.

You might wanna try a preworkout supp since you can afford to, but wait until you've worked out for a while without it, there's no point using one when you don't know what you're capable of without it, personally i dont use one because my stimulant tolerance is ridiculous and they do nothing for me. But if I were to buy one again i'd probably buy Craze.

If you want any help with specific exercises, ask me and steroids since you're in our IRC chan anyway, but again, it's good to do them for yourself and see what works best for you.

[Dog]

Are you going to be lifting or just eating to gain 10kg?

That GOMAD thing or whatever is amazing for putting on mass.

Here: http://foe-rs.com/fo...ic/59444-gomad/

"Weight Gain. 25lbs weight gain during the 1st month is common on GOMAD. As you will see in my second post below with examples of a couple of my friends and if you do the research yourself for GOMAD success stories."

25lbs in a month, yeah that's defo all lean mass.

edit: woops double post lol

[Tango_Oscar]

brahker ur 10stone and u try to make it sound like u know how to bulk and cut. You also say u take Myprotein and u think ON is a waste of money, but then talk about u having ON mass gainer?

OT: Maybe fucking research for urself, i know when i first started i wasnt posting on runescape forums asking for advice, i was looking at bodybuilding forums.

Tren A, Test P, Masteron and Winstrol for 10 weeks then cut for a week using DNP

11weeks until ur not a mess, GO

[Dog]

brahker ur 10stone and u try to make it sound like u know how to bulk and cut.

because i do know

[Tango_Oscar]

brahker ur 10stone and u try to make it sound like u know how to bulk and cut.

because i do know

ur 10stone, unless ur 3ft tall then i dont think u really know anything.

what u done bulked from 9st10 to 10st2 then cut 2 lbs? Get fucking real u nobo

[DeltaPapa]

Hes cut from like 14stone to 10 stone

[Dog]

Yh I've cut from 190lbs to 148. You're fully aware I was obese when I started,or have you forgotten who I am or something? U even said "u don't even look fat anymore joe" to me in the transformation topic. Strong lol.

[Mr-G-Maul]

think hes saying you didnt bulk up then cut you were big before so you just cut.

[Hotkeying]

I missed u guis

[Tango_Oscar]

ye ive no idea who brahker is :S

SOME1 TELL ME PLEASE!!!!!

[Dog]

Dog... You even called me by my name in the progress thread.

Good progress joe, u dont look fat anymore

[Reevesy]

Dog... You even called me by my name in the progress thread.

Good progress joe, u dont look fat anymore

he was being sarcastic, hes roid raging

[Tango_Oscar]

Ahh dont remember that.

And roids? fuck them bruv, creatines how we roll

[Reevesy]

Ahh dont remember that.

And roids? fuck them bruv, creatines how we roll

i dont even eat food cause its cheating u kunt

[Chris]

forums back up will update monday

[antO]

10kg/ 10weeks. possible if bf % is not a concern.

count calories eat on a surplus (1000calories a day) should gain approx 1kg a week.

myfitnesspal.com

Edited July 30, 2012 by antO

[Chris]

thanks anto