T Nation

First Time Gainer

Hi everyone I am about to for the first time try to gain some lean mass. I was for a while just keeping a steady diet in which some weeks I would lose weight others I would maintain.

I am 5’10 179 lbs around 14 %BF. Diet wise I am getting in around 3500 calories. My goal is to be 185 with about 7-8% BF. As for training I am doing HFT with about 5 w/o per week.
Am I on the right track? How long would it take to reach my goal? could I do it in 4-6 months?

I should probably be taking in more calories but at the moment I have no whey protein or recovery drink so I have been eating whole foods and 3500 cal leaves my ready to pop.

As for supps I am thinking of trying Grow!, Surge, Flameout and maybe CREATINE is this a goos start?

Thanks in advance for any opinions and suggestions.

If you do a little math, you’ll realize that what you’re trying to accomplish is a gain in lean mass of around 16 lbs and a drop in body fat of about 10 lbs. This is most likely not going to happen in 6 months.

If you were to maintain your current body fat percentage, you’d have to bulk up to 198 lbs. before cutting back down to 185. This is assuming very minimal fat gain, only enough to maintain a body fat percentage of 14%. And if you wanted to put on this mass at an optimal rate, you’d most likely put on more fat than that.

If I were you, I’d have a short term goal of adding 20-25 lbs without letting fat gains get out of hand. You can worry about cutting after that.

Grow!, Surge, Flameout, and creatine are all a great start if you have the money.

As far as your goals, gaining mass and cutting fat is an oxymoron. You’ll have to gain mass, then cut. If you’re aiming for 185, you’ll probably need to be around 200-205 depending on your BF. As for your goal to do it in 4-6 months, well, you could probably do it in 6 months is you really bust your ass.

Thanks for the replies so far. I reallt need the Grow! and the Surge because although I can force myself to eat, After a hard training session I just can’t eat whole food like fish or chicken it just grosses me out I have been eating oats and fruit after the w/o.

So if I have my diet and training in line what would be a more reasonable amount of time to reach my goal?

anyone?

[quote]ethan323 wrote:
Thanks for the replies so far. I reallt need the Grow! and the Surge because although I can force myself to eat, After a hard training session I just can’t eat whole food like fish or chicken it just grosses me out I have been eating oats and fruit after the w/o.

So if I have my diet and training in line what would be a more reasonable amount of time to reach my goal?[/quote]

It all depends on how ‘in line’ your diet and training is. If it were perfect, I’d say you might be able to do it in 6 months, but closer to 8. As for VERY good, probbaly 10 or so months, which I’m assuming is more reaosnable for you.

Ultimately, you have to realize the iron ‘game’ isnt a one year process. Its a lifestyle. AKA, you’re going to have to bust your ass for the rest of your time to keep your gains.

As for post workout, the Surge is perfect. An hour later, I’m sure you could keep the oats and fruit as your PWO meal, just add a scoop or two of whey protein.

I started my new routine this week any suggestions or opinions?

Mon:5x5
a1)DB bench
a2)squat
b1)pushpress
b2)pullup
c1)dips
c2)seated rows

Tues:3x10
a1)Incline db
a2)romanian BB deadlift
b1)leg press
b2)1 arm row
c1)skullcrusher
c2)lat pulldown
d1)straight arm pull down
d2)hammer curl

wed:4x6
a1)split squat
a2)pull up
b1)db flatbench
b2)corner bar row
c1)dip
c2)arnold press
3x15 d1)e-z bar curl
3x15 d2) tricep pulldown

It seems like a bit much but I was surprised how much my eating has helped my recover.

Check out the Bulking tips for Newbies thread in this forum Loaded with great info you may have to search or dig it up it was up here a few days back

Phill

[quote]ethan323 wrote:
It seems like a bit much but I was surprised how much my eating has helped my recover.[/quote]

Theres more to your body than just muscles. Your CNS needs to recover, too. For that to occur, you’re going to need to drop some volume.

You might want to check out some training programs from here to eliminate the guesswork.