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Exam season's over! I'm gonna work HARD this time! Aiming for 80 kg!
Goal (Long):
I've been a really skinny kid at 18 I was 185 cm and 56 kg! Ever since I entered university, I started gaining weight. When I was 20 I was 62 kg until last year. I started to workout and making sure I get enough food everyday! Now I'm a proud 72 kgs! Will be expecting to get to 76-80 kgs in the next 6 months. I hope I'm not over ambitious!
going from 60 to 72kg means you added 20% to your bodyweight. That's huge! I personally take a shake once in the morning with a normal breakfast and then another straight after a workout before I leave the gym. I'm using maximuscle progain extreme which is expensive but I'm sure you can find a cheaper product which works just as well.
To bulk up you need around 2.2 grams of protein per 1kg of you bodyweight. So if you weight 73.1kg you need 161 grams of protein per day. I would recommend taking a suppliment with a good quality 'whey protein' and is NOT low in carbohydrates. Because you are bulking carbohydrates are your friends. Once you bulk up and want to cut the excess fat for more definition then limit your carbs.
No worries. I understand uni studies must always take priority..
Week 1, I would start by eating 2500 calories per day. Monitor your weight and make sure you are gaining 0.5-1kg per week. If you gain less than 0.5kg per week add 250 calories extra for Week2 (2750 per day). If you gain more than 1kg in the week reduce your intake by 250 calories for week2. - I've just reduced my intake from 3000 to 2750 because I'm gaining weight too fast
Yeah I think most bodybuilders aim to put on 0.5-1kg of mass on per week. So going from 73kg to 80kg in 9weeks should be achievable (but I would aim for 77kg to start with). Do you know how many calories you eat a day? And how many grams of protein you get? You'll have to read the nutritional information on all the food you buy. Yeah I am taking some bulking suppliments at the moment just for convenience because its difficult to get all your 5 meals in.
I've only been focusing on my legs since my injury.. Yeh I went from 72 to 80kg.. I still remember being skinny! I still think I'm stinky now actually.. I found a lot of the muscle gains comes from trial and error.. What works best for you. Your the same height as me so you could bulk up to 90kg easily if you can eat right, train regularly and avoid injury. I'm trying to be 90kg in 9 weeks time.
I eat 5-6 small meals a day with about 180-200g of protein per day, and I get around 3000 calories per day. I would keep a diary of what you eat for a week and then calculate your calorie and protein intake. You'll soon be able to see which foods work best for you. Personally, when I need an extra meal I make tuna pasta. Two cans of tuna gives you about 50g of protein and pasta is really dense in calories! Oh and remember your vegetables and fruit.
dude whats up? i started at 72kg and managed to get up to 80kg in about 8 months. But you could do it a lot faster though. I'm trying to bulk to 90kg now!
i think ur BF low enuff already, bcoz u seldom train abs, its not...err..protruding? lol
it helps when u know what's ur BF level.
im adding new pics for fasting month progress, no bulk juz cut...lol..pathetic :(
yo bro,
any gains or progress pics thus far? hope u r doing fine there. Lol u have a tummy but don worry concentrate on eating only n training big. when the time comes then its time to cut ^^
Haha hope u r doing fine back here...
Btw it might cost u around 200~210.
And if u r lucky u can get rm190 w/o shipping cost.haha
Thx for the add n the encouragement...
Till then eat big n train big
Bro, u have excellent progress from ur pics..keep it up, how i wishesd i was jus ripped like u...
Examss....study hard n train hard, coz i m juggling both of them together alsop ^^
take care
