I want to be more bulky/stocky

[LSOfreak]

I've been taking whey protein for a couple years and whilst i'm quite muscular and very toned/defined, i'm not as stocky/butch as id hoped to be.

A few months ago i increased my meals to 4/5 a day and i quickly went from 10 to 11 stone.

But for the last few months i've increased the meals to 6 and i just can't leave 11 stone!

which powder is best for bulking/ getting bigger?
I dont know the difference between these 3

total gainer
http://www.myprotein.com/sports-nutrition/total-gainer/10530096.html#product-reviews

impact weight gainer
http://www.myprotein.com/sports-nutrition/impact-weight-gainer/10529988.html

Hard gainer extreme
http://www.myprotein.com/sports-nutrition/hard-gainer-extreme/10615587.html#product-reviews

thanks

[Giraffe]

Eat more. You aren't eating/resting enough. That's really all there is to it. No magic powders and all that shit, just shovel food in your mouth. The best one for getting bigger is the one with the most calories.

EDIT: Just looked at those products, 400 calories per serving? You could eat a tin of rice pudding and get the same.

Seriously, it's all about calories in being higher than going out. Just make sure you're getting enough protein and carbs and fats and you'll be good, but count calories. Doesn't matter when you eat or how many times you eat, just EAT.

http://www.t-nation.com/free_online_article/most_recent/best_ways_to_make_dieting_easier

http://www.t-nation.com/free_online_article/most_recent/a_cold_slap_in_the_newbie_face_recover_more_grow_m ore&cr= READ THIS.

[holdawayt]

Yep I'm now 15 1/2 stone and have lost pretty much all of my six pack but shoulders and chest have packed out considerably. Now time to work on the rest.

[Brettles1986]

Eat more. You aren't eating/resting enough. That's really all there is to it. No magic powders and all that shit, just shovel food in your mouth. The best one for getting bigger is the one with the most calories.

EDIT: Just looked at those products, 400 calories per serving? You could eat a tin of rice pudding and get the same.

Seriously, it's all about calories in being higher than going out. Just make sure you're getting enough protein and carbs and fats and you'll be good, but count calories. Doesn't matter when you eat or how many times you eat, just EAT.

http://www.t-nation.com/free_online_article/most_recent/best_ways_to_make_dieting_easier

http://www.t-nation.com/free_online_article/most_recent/a_cold_slap_in_the_newbie_face_recover_more_grow_m ore&cr= READ THIS.

That second article is great.

Haven't long joined the gym myself and have yet to really touch weights. This is mostly because as it stands I'm looking at my fitness first.

Will be reading a lot more in the coming months as I start lifting.

[LSOfreak]

Eat more. You aren't eating/resting enough. That's really all there is to it. No magic powders and all that shit, just shovel food in your mouth. The best one for getting bigger is the one with the most calories.

EDIT: Just looked at those products, 400 calories per serving? You could eat a tin of rice pudding and get the same.

Seriously, it's all about calories in being higher than going out. Just make sure you're getting enough protein and carbs and fats and you'll be good, but count calories. Doesn't matter when you eat or how many times you eat, just EAT.

http://www.t-nation.com/free_online_article/most_recent/best_ways_to_make_dieting_easier

http://www.t-nation.com/free_online_article/most_recent/a_cold_slap_in_the_newbie_face_recover_more_grow_m ore&cr= READ THIS.

Thanks, but i just don't have the time (or money!) to eat any more than 6 meals a day. Its hard work lol even though i do find myself starving every 2-3hours now.

What protein shake would you suggest, as i want a change from whey protein? shouldn't i take into consideration how much protein/carbs each give, not just calories?

(and as much as i've tried to, i just dont like rice pudding :n:)

[Dany4494]

Mammoth 2500 I shot up to 14 stone then quit dropped down to 13 now probably stick to protein from now on.

[Steph_at_constella]

Protein shakes should never replace, should always supplement.

[Giraffe]

Thanks, but i just don't have the time (or money!) to eat any more than 6 meals a day. Its hard work lol even though i do find myself starving every 2-3hours now.

What protein shake would you suggest, as i want a change from whey protein? shouldn't i take into consideration how much protein/carbs each give, not just calories?

(and as much as i've tried to, i just dont like rice pudding :n:)

Look at something like Mutant mass, that has about 1000 calories per serving. What you're looking for is a decent amount of protein and carbs, but good carbs, not just pure sugar. It will tell you how much of the carbs is sugar.

Don't eat more than 6 meals then, eat 3 or 4 meals, just eat MORE. Main thing is calories, so look to be eating calorie dense foods, like nuts, peanut butter etc. I eat 3 times a day and still manage to get about 3000 calories, although I'm not getting any heavier or bigger at the moment. I could quite easily get more, although I reckon I'd need to change the foods I'm eating and eat once maybe twice more, but time restricts it at the moment. I know what you're saying about cost, and it's a killer for sure. However, it doesn't change the fact that if you're not putting on weight or getting bigger, it's because you're not eating enough or resting enough. Make sure you're getting a decent quality 8 hours of sleep every single night. Go to bed when you're tired. Increase the portion size and force it down.

Good luck.

EDIT: You could eat food so you get 300g of protein a day, but if that's literally all you're getting, you will still be in a calorie deficit more than likely. Sure, you'll probably lose a lot of body fat and retain some muscle, but you'll still more than likely be in the deficit, thus you wont gain size. Calories are important, as important as getting the correct amount of protein for sure. It NEEDS to be padded out with carbs and fats.

[LSOfreak]

ok cheers for the advice dave :y:

[McGuire86]

ok cheers for the advice dave :y:

What is your daily diet or marco ?

[LSOfreak]

breakfast usually porridge or egg of some sort or cereal if running late

then for the rest of the day consists of steak/chicken/fish with either rice/ pasta/ potato

Im not much of a cook so its all really basic lol

for now im considering just getting the impact weight gainer as it has more carbs than the others, nearly the same amount of cals and less fat

[McGuire86]

Right, how tall are you, your weight and bf %. What do you eat on a daily basis, be more specific. You can't just neck a few shakes if you're not consuming enough calories and expect to pile on the mass. If you want to make up your marco from shakes then you will be spending alot more on weight gainers than actual food.

[Saxjoe]

I have the opposite problem, I'm quite muscular but could do with losing a bit of fat to make the muscles more defined

[jones91]

When I was bulking I got good results from taking mega mass 4000, pretty expensive but it saw results

Other snacks/drinks etc you could have is full fat milk, peanuts, pork scratchings etc and eat these in between meals when time is short

And as said above, literally the more calories then the better, try to consume protein every 2-3 hours as it takes your body roughly 2 hours to digest protein, so leave it much longer and your body won't have any protein to use to help grow if that makes sense

[LWS_71]

Google 'macro nutrients', educate yourself a bit so you understand why you are eating what everyone tells you to. Don't just eat shit loads more. Sure you will put on weight, but most of it will be fat which doesn't just magically change into muscle. You need to consume the right amounts of protein/carbs/fats depending on your current 'stats'.

[LSOfreak]

Right, how tall are you, your weight and bf %. What do you eat on a daily basis, be more specific. You can't just neck a few shakes if you're not consuming enough calories and expect to pile on the mass. If you want to make up your marco from shakes then you will be spending alot more on weight gainers than actual food.

I'm 5ft9 11stone dead

I've been going to the gym quite frequently for the last 5 years (maybe 4-5 times a week not constantly)
so i'm very muscular, just don't have a very big build :S, and have quite a slim waist

Sorry i'm not too clued up on the terms, is bf% body fat? from what i can remember its very low, was like 5% iirc

Not sure how i can be more specific on what i eat lol its all very same old because i dont have my parents cooking for me haha

I usually take a whey protein shake after i work out, when i wake up and before i go to sleep. Mostly only twice a day though

[vtr91]

you wont be 5%, thats a very hard figure to mantain unless you are really carb depleted.
probably 8ish% if you think you have a low bf%.
like mentioned previously.. eat eat eat, a bag of rice is peanust and provides plenty of clean calories and tuna is relatively cheap. chicken in bulk saves £'s aswell.

mutant mass is an awesome weight gainer if your diet is good and your consistant.

Lift heavy and use the lower rep range. :)

[Morgan_VTR]

Drop it to 3 meals a day. But make these meals HUGE. I'm talking a good mix of solid protein and carbs. For bulking - 2:1 Carbs to protein. Chose LOW GI foods like sweet potatoes and wholemeal breads. This will allow the body to gradually release over the day. Lean meats like chicken, fish and meat.

The reason for 3 meals (or even 2) is that your metabolic rate will decrease the more infrequently you eat. More meals equals a quicker metabolism (Obviously for people trying to lose weight they need to keep these small and lean) but you're trying to mass out.

Feel free to snack on fruits and obviously your shakes as normal.

Also do not forget the golden rule... 1 gram of protein per 1 pound of body weight... you weigh 11 stone = 154 pounds... So you really need to be consuming at least 154 grams of protein over the course of your day to grow.

Training: FOCUS ON TWO GROUPS:I train for about 1 hour ten minutes 3-4 times a week. 10 minutes high intensity cardio to start with (and stretching).. 1 hour of working out on TWO muscles groups... chose two per day so you shred them up

REST = Growth. 7-8 hours of sleep a night.

WATER: At LEAST 2 litres a day. Water helps regulate fat around the body and also increases muscle recovery times.

// Then adjust your training. Are you doing the same every time you do? Mix it up to beat the plateau!




I have only been training for just over 1 year since January 12. I am 5ft 11 and have got from 10.5 stone to 12 stone (morning weight)

Stronger. Faster. Healthier. Happier.... Crack on!

[McGuire86]

mutant mass is an awesome weight gainer if your diet is good and your consistant.



I used to take Mutant Mass but it's expensive and full of sugar.

I make my own meal replacement shake now.

45g protein blend, 90g fine oats, 4g L-leucine, 1.5g taurine.

Cheaper, cleaner, better.

[Danno666]

Usn hypobolic mass has 1113 cals in each shake. But ass said eat more. As in eat as often as you can

[Morgan_VTR]

Oh and train your legs at least once every two weeks... ripping your legs releases a natural growth hormone.

I tried Optimum Nutrition bulking powders (Serious Mass, and I have bag of pro-complex still about which I seldom take). I think there are good to start off with (for skinny people like me with pretty quick metabolisms) - but now it's just diet.

[LSOfreak]

Drop it to 3 meals a day. But make these meals HUGE. I'm talking a good mix of solid protein and carbs. For bulking - 2:1 Carbs to protein. Chose LOW GI foods like sweet potatoes and wholemeal breads. This will allow the body to gradually release over the day. Lean meats like chicken, fish and meat.

The reason for 3 meals (or even 2) is that your metabolic rate will decrease the more infrequently you eat. More meals equals a quicker metabolism (Obviously for people trying to lose weight they need to keep these small and lean) but you're trying to mass out.

Feel free to snack on fruits and obviously your shakes as normal.

Also do not forget the golden rule... 1 gram of protein per 1 pound of body weight... you weigh 11 stone = 154 pounds... So you really need to be consuming at least 154 grams of protein over the course of your day to grow.

Training: FOCUS ON TWO GROUPS:I train for about 1 hour ten minutes 3-4 times a week. 10 minutes high intensity cardio to start with (and stretching).. 1 hour of working out on TWO muscles groups... chose two per day so you shred them up

REST = Growth. 7-8 hours of sleep a night.

WATER: At LEAST 2 litres a day. Water helps regulate fat around the body and also increases muscle recovery times.

// Then adjust your training. Are you doing the same every time you do? Mix it up to beat the plateau!




I have only been training for just over 1 year since January 12. I am 5ft 11 and have got from 10.5 stone to 12 stone (morning weight)

Stronger. Faster. Healthier. Happier.... Crack on!

but isn't it not good for muscle growth to go hungry? I'd die if i waited 6 hours for my next meal.
And there's only so much i can eat per meal for it to be a HUGE meal lol

And as regards to original post, what shake shall i get lol?

I'm ok on the training side of things, been doing it long enough :)

[Gashman]

For bulking I'd recommend gaspari real mass, at 3 a day it'd work out expensive.

As said before you could make your own, get a bag of instant oats from Myprotein, and good whey isolate, I use the ratio of 100g oats 50g protein. I believe a normal weight gainer has the carb ratio of 4/5 to 1 protein. I do it with this ratio as I feel it is a good ratio for good quality lean gains

Most people will disagree with each other on what exactly works when bulking but the key is finding what works for your body.

I really struggle to add serious size because of my bodies genetics, but train hard, eat right and supplement right and you will get there.

[Giraffe]

Oh and train your legs at least once every two weeks... ripping your legs releases a natural growth hormone.

I tried Optimum Nutrition bulking powders (Serious Mass, and I have bag of pro-complex still about which I seldom take). I think there are good to start off with (for skinny people like me with pretty quick metabolisms) - but now it's just diet.

Are you fucking serious?

LSO, train your legs as often as you feel you can, SQUAT like fuck. Make sure you're getting in the big compound exercises, deadlifts, squats, overhead press, dips, chin ups, bench press etc. I've not done any isolation exercises for years now, and I don't even lift particularly heavy, but I'm still 14.5 stone, still have 14.5" arms, 24/25" legs, 43" chest (let down). Make sure you're being intense, constantly trying to lift heavier and keeping your form good.

Seriously, there is a plethora of bullshit to read on the internet, and for everything you read that says something is good, there will be something that says otherwise, or says something else is good. Just find what works for you. Whatever you're doing now obviously isn't working, so try something else for a while, it can't do you any harm. Seriously, people will tell you to do this and that etc, but at the end of the day, there are loads of factors and everyone is different. For example, if you're currently stressed to fuck with exams and work etc, chances are that no matter what you do, you wont get big because you're stressed out, producing shit loads of cortisol and it's holding you back. I mean look at a lot of prisoners. They eat SHIT, they don't do much, they wont have access to supplements (as far as I'm aware), maybe roids, but roids alone wont do it, some of them train like mad men, yet they get massive. Even whilst eating shit food.

I've read things that suggest eating little and often is correct and I've read things that say it doesn't matter when you eat, as long as you eat enough. Depends which school of thought you want to follow. Whichever you do, I think as long as you train hard, eat a shit load of food and make sure you're getting good quality rest and plenty of it, you'll get bigger. That much I think everyone can agree on.