T Nation

Want to Gain Mass

I want to gain mass and be big !

Only problem is i don’t know how ?

The only equipment i have is barbell and power rack with bench n dips n pull up bar.

I have started stronglifts.

Can someone help me out with a simple plan. To get massive.

I’m 5’6 , 154pounds

Squats milk and eat a lot. That’s pretty basic I’m sure you can find better but if you stick with strong lifts and eat you should be fine

Food, food, lifting and lots of food if you want to be big.

Stronglifts is a simple plan to do what you want to do. Do it as it is written and it will work. When you start stalling you can reassess and go to a different program although you don’t have to. Until then, I don’t think you really need to mess with anything. Just do the lifts, progress slowly as written, and make sure to eat enough.

Don’t listen to small people…unless they built a lot of big people.

[quote]YMCMB wrote:
I want to gain mass and be big !

Only problem is i don’t know how ?[/quote]
Eat much, lift plenty, and be patient. That’s it in a nutshell.

That’s plenty for now. No worries. Stronglifts is a decent start as long as you stick with it for a while and don’t drop it after three weeks for a new routine.

What, exactly, did you eat yesterday?

Where are you, bodyfat-wise? Not a percentage, but are you pudgy, can you almost see a little definition, got a few sharp abs, etc.?

Nah im not pudgy you can see a bit of definition just needs more tone n mass.

I eat ‘up n go’ then smoko apple n bannna then sandwhich then maybe rice then steak or chicken

I replied but not sure if i wrote it in the write place check it out.

Thanks

If i do the squats milk plan i will be not ripped n big ?

[quote]YMCMB wrote:
I eat ‘up n go’ then smoko apple n bannna then sandwhich then maybe rice then steak or chicken [/quote]
^This^ is not the answer

[quote]Chris Colucci wrote:
What, exactly, did you eat yesterday?
[/quote]
to ^this^

Try again, you only get out what you put in.

How to get big:

Genetics
Eat PB, Eggs, Beef, Rice Potatoes (Dodge white fish for mass sake)
Lift weights
Avoid the treadmill, (unless you’re fat, and by your measurements I hope to God not)
Rest
Learn, improve
Repeat.

train-
deadlift
squat
row
bench press
pull ups
overhead press
dips

eat-
meat (chicken, beef, fish, bison, turkey, lamb, etc)
eggs (whole eggs)
veggies (all)
carbs (rice, yams, potatoes, grits, oatmeal, etc)
3 protein shakes per day (3scoops protein powder, milk or almond milk, 3 tablespoons peanut butter, banana)

Eat, at least 500 cal a day above your usual level

add 2 snacks

2 days a week, go to an all you can eat buffet and eat until you are about to explode

eat steaks, burgers, carbs

and lift steadily