how to gain 10lbs of muscle? for real

[SunThatShines]

I'm not anorexically skinny lol....I'm 6ft. 150lbs. (swimmers type body, with decent pecs, and a 6 pack.)

problem is.... My legs are chicken legs! for real... No calf muscles (due to gentics)

I just want to gain 10 lbs (not fat, but muscle.) I already eat quite a bit.

I eat 3 meals a day (usually all meats) and I drink about 4 glasses of milk per day.

I also consume 2 protein shakes for added protein.


I workout 3x/week .. .I lift heavy with low reps

I still cant seem to add weight/muscle .. . .

I mainly just want larger arms,pecs,and legs


I do NOT want to add fat to my neck (trying to keep my jawline sharp HAHA)

My reason for all this - I'm walking a male modeling runway in 3 months for a major clothing line and the director at the agency told me I need to add some muscle mass otherwise I will not be able to walk the runway, which means I will not be getting paid 2200.00 for that event

So advice? Should I drink more protein shakes throughout the day?

Weight Gainers add too much fat- which I can not have due to my modeling job.

 

[mgmt&mdma]

try doing sprints. that'll build up muscle fersher. (well it did for me anyways)

 

[gavatron@oz]

have your protein shake within 20 mins of your work out.its in that window period that your muscles will utilise the extra protein..f you can stomach it,have one before too.

Just as a guideline, when doing a steroid course,the daily protein intake needs to be 3grams per kg of body weight.( sorry about the metric system).not saying to take steroids,but u got to have alot of potein.so your looking at 200 g of protein a day.

The other option is a light, sensible course of juice.no testosterones tho.. Go clenbuterol or nandralone deconate.both give good quality muscle,no water retention if small doses.

But im not encouraging or recomending this by any means.train hard mate. No benders.

 

[gavatron@oz]

have your protein shake within 20 mins of your work out.its in that window period that your muscles will utilise the extra protein..f you can stomach it,have one before too.

Just as a guideline, when doing a steroid course,the daily protein intake needs to be 3grams per kg of body weight.( sorry about the metric system).not saying to take steroids,but u got to have alot of potein.so your looking at 200 g of protein a day.

The other option is a light, sensible course of juice.no testosterones tho.. Go clenbuterol or nandralone deconate.both give good quality muscle,no water retention if small doses.

But im not encouraging or recomending this by any means.train hard mate. No benders.

 

[SunThatShines]

have your protein shake within 20 mins of your work out.its in that window period that your muscles will utilise the extra protein..f you can stomach it,have one before too.

Just as a guideline, when doing a steroid course,the daily protein intake needs to be 3grams per kg of body weight.( sorry about the metric system).not saying to take steroids,but u got to have alot of potein.so your looking at 200 g of protein a day.

The other option is a light, sensible course of juice.no testosterones tho.. Go clenbuterol or nandralone deconate.both give good quality muscle,no water retention if small doses.

But im not encouraging or recomending this by any means.train hard mate. No benders.

I've actually contemplated about taking some "juice".. Not the IV type, preferably in pill form... Such as Dianabol.... Only problem is- Acne! being a male model and this being my only source of income, if just one single zit appears on my face prior to a runway show or photoshoot, I'm screwed for rent! I've heard juice has acne as a side effect...Also, Hair loss... without hair my career will hit the floor quicker then when osama bin laden got shot in the head.

Hmm...

So, im gunna try some sprints....And also I'm gunna just drink 4+ protein shakes per day...

Still looking for advice though.

(Looking for a job too because this modeling shit is stressing me out).

 

[gavatron@oz]

oral ones are bad for your liver mate as it has to pass through before being activated. Alot of dinabol is fake too.the clem comes in a gel that u can eat.it wontgive you amazing gains though as its usually a cutting up aid.have a read around first mate,ive found in small doses u wont get acne,and very rarely on your face.the injectables are IM,intra muscular,not IV -that way it passes through the muscle first.

Your quite lean for your height,but im guessing thats what the modelling calls for.not sure about the sprints? Youve got to rip the muscles and allow to repair, thus increasing size.

10 lbs in 3 months with your build of lean muscle iagoing to take some effort mate.chicken legs are hard to get rid of too. Happy training.

 

[Cevain]

I eat 3 meals a day (usually all meats) and I drink about 4 glasses of milk per day.

I also consume 2 protein shakes for added protein.


I

This right here is your problem. 3 meals a day is nnothing. 4 glasses of milk a day ... That's not even worth mentioning. Try eating every 3 hours. Eat as much as you can. And try drinking a gallon of milk a day, see how far you can go.

Most people think they are eating a shitload of food while actually that is not the case at all. You have to really force yourself to eat more. It will not feel very natural at first.

Just play this little game: you cannot be hungry. If you're hungry that means your body needs food that it should already have gotten by then. Feeling a bit hungry right now already? You just lost.

 

[Kometgutten]

This right here is your problem. 3 meals a day is nnothing. 4 glasses of milk a day ... That's not even worth mentioning. Try eating every 3 hours. Eat as much as you can. And try drinking a gallon of milk a day, see how far you can go.

It's not really a pro tip to tell him to eat more. First of all, do you know how much activity he gets? And secondly, what should he eat? Proper exercise and proper foods is the key no matter what you want to do with your body.

As for the whole steroid part, I would not take the risk. Based on your description, you look good. Adding a little bit muscles should be doable without the steroids. Besides, I wouldn't take the risk. I am not saying steroids will give you hard side effects, I am just saying that sometimes the risk is simply not worth it.

 

[addictivepersona]

OP, you've already gotten some good responses so I'm hesitant to merge/close this--Just please use the search engine the next time as there are TONS of threads on this subject (or ones that are very similar).

Here are a few to get you started: Whats the best way to GAIN weight?, Balancing Muscle Size (Bodybuilding), Gaining Weight Issues, and Getting Bulky AND Toned (body building).

In case you did use the search engine and didn't find anything, view the link in my signature--It'll teach you how to search more efficiently. :)

 

[thickskin]

Do not risk oral steroids. They are inferior to IM steroids in almost every way. I talk from personal experience using them.
Eat more protein and have an insulin spiking source of carbohydrates after working out. Increase your intake of fats (from sources such as: grass fed beef, fish, fish oil supplements, nuts, coconut milk, avocado, eggs, oils such as avocado, coconut, olive, macadamia, grapeseed, grassfed cow butter) . Steroids won't make you gain more muscle if your calories are insufficient.

I don't know what you mean by low reps (associate this with <5 reps), but move into a rep range of 6-10. Perform compound exercises with dumbbells or barbells. For legs doing front squats will help to emphasise your quads over your hamstrings giving the legs a more muscular look from front on. Basically if you need that 10lbs in 3 months you need to increase the effort you put in while training and increase the calories you consume.

 

[Darksidesam]

I dont do much excercise but i am an extremely fast sprinter. I sometimes just go out and sprint for fun , I also do lots of Raving too Melbourne shuffling etc..

My calfs are rock solid and i dont eat or consume nearly as much protein as you do.

 

[DrapedUpDopedOut]

I noticed you said you do heavy weight/low reps..
Back when I was into working out seriously, my uncle set me up a schedule and it was "medium weight with sets of 8-10". Stop for no more than a minute in between each set, and TAKE YOUR TIME while your doing the sets. It should take no less than 30-45 seconds a set. Do one, return to starting position, breathe a minute, and repeat. And let me tell you, starting off at my aunt and uncles I was about 5'9, 138-139, and at the height of my working out, I was pushing 165lb, and benching 205. This routine works

 

[Darksidesam]

^^^

I fully agree on the Taking your time on these weight lifting exercises, Ive found that it works the best. Also Perfect form is important if not you dont use as much potential in your muscles as possible, Therefore not completing a fully successful workout.

E.g. If you are working on your Biceps , and you are lifting a weight that is perhaps too heavy for you to lift, then you will start to struggle on the end of your set, and if you struggle too much then you compensate by using other muscle groups and body parts which also increases your chance of hurting yourself too.

 

[double ewe]

protein and calories are really the majority of the equation.

i'd also recommend supplementing with creatine and doing lots of squats and dead-lifts.

 

[hobhead]

get a day laborer job-be <athletic> for a while. learn how to operate a wheelbarrow!

 

[K-Dazed]

What specific workouts are you doing?

 

[rm-rf]

surprise! meat is not the best source of protein for human beings, which have a digestive system far more conducive to absorbing proteins from plant material.

meat slows your body down, and its likely that you combine it with foods which make digestion more difficult.

try eating more nuts and legumes, and cutting out dairy and meat for a while. if you still want red meat, eat it raw from a free range, grass fed, organically raised source. raw meat digests itself. cooked meat has no enzymes. the whole point is that, most westerners dont pay much attention to their food after it leaves their tounge. as a result, very little food is actually absorbed, and were left with statistics like the average american man walking around with 5-15lbs of undigested (and putrefying) meat in his guts. When John Wayne died, he had 60 pounds of undigested meat stuck to the sides of his colon.

...dont forget, fruits and veggies have proteins too. An entire watermelon will provide you with far greater protein than a cooked steak + potatoes combo will (though given the sugar, i wouldnt eat watermelons all the time if ur trying to get huge). you can easily eat 20-30g of protein with a huge vegetable salad, get a complete amino acid profile, and actually absorb all the protein. i dont care how much protein is in any chunk of meat, youll never absorb it completely. use nuts and legumes to get your calories.

the second thing most guys miss out on in the gym is real discipline. i rarely even see personal trainers show people proper posture and form. most men think just grunting hard, sweating a lot, making goofy noises, and making sure a high weight is used will make them big. its highly likely you could drop 30lbs off your bench, practice form and posture and breathing better, and grow a hell of a lot more. the size of the weight matters far less than how efficiently you lift it. when i train people, it blows them away when i tell them "youre not able to handle that weight. try XXX pounds lower." men really hate not having some big number, but then what really is the point?

the funniest example is watching someone pump out 225 in rapid succession, red in the face like their head is gonna pop like a zit. then i show them how to do it with proper form and posture, and proper breathing and relaxation, and they cant even do 5 reps.

slow reps, low resistance = muscle growth. fast reps, high resistance = conditioning/nerve development.

 

[SirTophamHat]

^ Not even going to comment on the fact that you just recommended a purely vegetarian diet to someone trying to gain muscle FAST...

When John Wayne died, he had 60 pounds of undigested meat stuck to the sides of his colon.

Can I have a sip of your kool-aid?

 

[belarki]

.....dont forget, fruits and veggies have proteins too. An entire watermelon will provide you with far greater protein than a cooked steak + potatoes combo will (though given the sugar, i wouldnt eat watermelons all the time if ur trying to get huge). you can easily eat 20-30g of protein with a huge vegetable salad, get a complete amino acid profile, and actually absorb all the protein. i dont care how much protein is in any chunk of meat, youll never absorb it completely. use nuts and legumes to get your calories...

Are you sure watermelons have all that much protein? Perhaps if you eat the seeds but I doubt you'd be chewing those enough to break them down fully? From what info I can gather the sugar to protein ration isn't really that healthy unless you were planning on running a marathon soon after consumption:

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2072/2

^ apparently a whole watermelon has around 28g of protein? I think I'd rather take that in the form of whey or soy protein isolate than get a whopping 280g of sugar as well.

Sorry about derailing the thread slightly

 

[Wolfmans_BrothEr]

Just play this little game: you cannot be hungry. If you're hungry that means your body needs food that it should already have gotten by then. Feeling a bit hungry right now already? You just lost.

Can you explain this in more detail? So are you saying if you let your body even become remotely hungry then your missing out on gains? Your body has stored fats and nutrients exactly for this problem.

3 well rounded meals and 4 glasses of milk a day is fine. I usually only drink 1 glass of milk before I go to sleep, and I get great gains. Just snack occasionally in between meals, but you dnt need to stuff your face all day every day.

OP don't juice, you can put the muscle on in no time with the right discipline and diet. I recently read an article about rest times in between sets where they stated resting for 3-5 minutes between sets allows your muscles more recovery time and thus increases your strength for the next set which in turn gives you more gains. Resting can actually have a big impact on what your results will be.

Check it out: http://www.protraineronline.com/past/oct15/restperiods.cfm