Help me get fat! Nutrition advice anyone??

[YeLLa-TiGeR]

I have posted here before about a new routine and I am following some of the advice that I was given here. I want to get bigger and I've changed my routine for that. 2 excercises per body part of 4-6 reps and 5 sets. I focus on Bench and incline on one day and some tricep work (dips to failure) and Deltoid work (Barbell press and raises). Then on another day I do Squats, deadlifts, and leg raises with calf raises. Then finally I do pullups upright rows and curls with dumbells and a barbell. One body part once a week. I get enough rest now (Happy Ronin?? )

I need to be enlightened on one more aspect of getting big.

NUTRITION! I have started a 5-6 meals a day with tuna, eggs, steak and chicken as my primary sources of food. I acompany it with potatos and milk. But I want to get bigger. What and how much food should I be eating? How many grams of protein and carbs and fats? What simple dishes can I eat?? Please help, I need to eat!! Oh yeah and Im 125 and 5'6.

And will I still retain my 6 pack after?


Also with bigger muscles like my legs, is it advisible to pull off more reps? Same with pullups and dips?







[Edited by YeLLa-TiGeR on 12-22-2000 at 03:11 PM]

[dan downard]

Potatos.Poi.Startches.
You need to eat more than you burn.
And lift weights.
Rather to be big than fat.
The extra food and the weights should give you some bulk.
You may be exercising too much.
You have to let the nutrition build you up,instead of burning it off.If you want bulk.
If you want quickness and strength than stay with your current routine.

[Edited by dan downard on 12-22-2000 at 03:22 PM]

[duchman]

redmeat, beer, steroids

[david a]

Yella,

You're not listening are you?

You will never pack on optimum size with 4-6 reps- never.
That is for powerlifting/strength routines. The beefcakes you see in magazines ocassionally show routines with those rep counts, but you have to realize- they are just maintaining- they are already huge!

You want strength or do you want strength and SIZE?

1. At least 10-12 reps per bodyparts with as heavy a weight as possible. Keep your sets at 5-6

2. Also with bigger muscles like my legs, is it advisible to pull off more reps? Yes- very important at least 12-15 reps with heavy weight. (push your legs over the threshhold) If you can walk after 15 reps of 5-6 sets your not using enough weight.

3. Same with pullups and dips? No- these are "definer" excersizes that chisel and get the blood pumping. At least 20-25 reps for these excersizes or as many as you can each set.

4. Also- where's your meat and potato back workout?(besides deadlifts. answer: barbell rows- learn them. one arm dumbell rows are also important these will pack on good size if done properly.

5. Seperate your squats amd deadlift day(unless they are straight leg ones) they are big excersizes that require alot of energy. It is not possible to get maximum results if you are doing 2 huge lifting excersizes in one day.
If you are strapped for time, have to different workouts in one day- seperating the two.


Good luck.

[Underdog]

Don't listen to the UG guys, olyella, the didn't know sh!t....

[Smackus Chan]

Yella,
Check out the Q&A: Strength and Conditioning.
It's over at the Underground, and should be pretty easy to find.
Go to http://www.mixedmartialarts.com
You should be able to find the Q:A S&C pretty easily.

[klif]

Leave the UG alone, if you want to get big then go to:

http://www.getbig.com

They have a great question and answer forum.

[YeLLa-TiGeR]

10-12? Damnit, thats what I was doing before. I dont get this, Im getting so many conflicting opinons. I am doing barbell rows, and yes I have asked the UG as well. I think Im going to go to that site now.

[Atomic]

Yella--

Don't worry about it. You can and will get big off of 4-6 reps, seriously. I'm going to directly tell you to disregard David A's advice on this one (his routine is quite nice if you're a juice master, like I said before, and will lead to overtraining if you're grappling as well).

Stick with the routine you made up and you will get bigger and it's exactly what I've used to get bigger and stronger (if you want more specifics, I can give them to you). The nice thing about a routine like this is that you'll optimize your strength levels.

If you want really good advice on training and lifting, skip the UG and go to http://www.drsquat.com. Lots of knowledgeable people there, including Hatfield himself. Also, check out some of his programs there as well.

Just stick with the program and give it a go.

Atomic

[Bau13]

4-6 reps with heavy weight will get you big.
Frank Shamrock and Paul Vunak..recomend 4-6 reps for strength and size increase...read this in an MA training mag.

[YeLLa-TiGeR]

So six meals a day sound right? How much should I get and WHAT should I eat? Thanks

[duchman]

Yella,
readmeet , beer, steroids, and woman!

[david a]

------------------------------------------------------------
Don't worry about it. You can and will get big off of 4-6 reps, seriously. I'm going to directly tell you to disregard David A's advice on this one (his routine is quite nice if you're a juice master, like I said before, and will lead to overtraining if you're grappling as well).
------------------------------------------------------------
Yup, that's right. Don't listen to the advice of a professional canadian bodybuilding champion. Listen to the arm chair experts.

The link that was referred to you is a powerlifting site.
If you want powerlifting technique with some growth and lots of power- sure try the tips out. You won't see size results very quickly though. But you will be a bench press king!

But you said you want size- and you want it now!

My buddy who trains with this Canadian champion is not on the juice. I can guarantee that. He is growing in leaps and bounds though-fast.

I asked about barbell rows because you never mentioned them in your routine which tells me that you are holding back on some valuable info that will tell wither you are doing things right or wrong.


You said you did 10-12 reps. How many sets? How much rest time? How many excercises per bodypart were you doing.(I know you are doing 2 per bodypart now)

Listen Yella- if you are interested I will get my friends to email you with soem great ideas. But what I need from you is more info- email me with it if you want.

Finally- I'm not saying you have to stick with my routines forever. Just try it strictly for a good 4-6 months and then if you see enough results you can switch to maintenance programs and have lots more time for mma.

And yes 6 meals a day is good- but again, need more info there as well.

your choice dude.


[Edited by david a on 12-23-2000 at 10:43 AM]

[YeLLa-TiGeR]

How about I get advice from more sources before I jump into anything to fast?? I am hearing far too many conflicting opinons

Before I did 5 sets of 10 with 3 excercises per bodypart. With about 30 sec to 60 sec of rest. Yes I would like additional information on nutrition. But I dont want to become a bodybuilder like your friend. what is your email address? Mine is northsidefx@hotmail.com

[david a]

Hi Yella,

"How about I get advice from more sources before I jump into anything to fast?? I am hearing far too many conflicting opinons"

That is a smart move. It is good to get different insights into the program you want. But remember, you want it to be geared towards your objectives. There are some good sites on the net with good info to help though.

I am not saying you should drop everything and become a bodybuilder. I am not interested in becoming one either.
However, the program I suggest is gearing towards putting on mass in a relatively short period of time.

Ps. check your email.