Got 8 weeks to win a bet! Help!!

[james123]

Ok me and my mate have made a bet, who will gain the most in 8 weeks (muscle obviously). I went out and brought some Vital Strength Muscle weight gainer, complan and a multivitamin. Ive been taking the Protein shake in the morning and complan before i go to bed im really skinny and the complan is free so i thought i may as well take it.

What i need help on is a weekly workout program that is designed for pure mass i dont care about cutting etc... I have bench dumbells and 95kg of weights but that is it.

If anyone could help me out id really appreciate it i will probably also upload some pics tonight to show you where im at (ultra skinny) and then some in 8weeks time.

[keats]

Take the protein first thing in the morning, pre / post workout and before bed. Get some oats and have a nice big bowl every morning. Also have as much amino's in your system as possible. Load up on high protein high carb meals. Uncle Toby's boil in a bag rice with a can of tuna and some past sauce works well as a meal.

In regard to your training hit heavy weights with good technique. Aim for sets with 6-8 reps. IMO for mass you should need a spot after the 4th - 5th rep.

Rest. One of the most important and most overlooked necessities in training. Make sure your getting a good nights sleep.

[Pure]

The main thing you need to focus on is your diet. Shovel as much Steak and Potatoes or Protein + Carbs food as you can, five times a day, drink heaps of water and green tea and youll put your body in the best possible condition to grow.

Drinking a protein shake here and there isnt gonna do much. Imo you need high calories and high protein and keeping your carbs high will keep you anabolic all day long. You may get some spill over into fat, but if your got a fast metabolism already then it should be minimal.

[james123]

I think ive got the eating sussed but im unsure as what type of exercises I should be doing

[Pure]

Heavy Compound Movements.

Squats

Deadlifts - Straight Leg and Conventional

Calf Raises

Leg Press

Bench Press - Flat - Incline

Dips

Flyes

Curls

Close Grip Bench Press

Shoulder Press

Chinups

Lat Pulldowns

Rows etc

Theres a million different programs out there, when I started going to the gym a friend sent me a link to max-otwhich helped me become accustomed to a program and learn what exercises were good

Check it out..

[james123]

Ok this is what i have come up with after reading a couple of suggested articles.

Day 1 ---Chest Biceps

Bench Press x3

Incline Press x3

Bicep Curls x3

Dumbell Flys x3

Concentration Curls x3

Day 2 ---Back Triceps

Bentover Rows x3

Close Grip Bench x3

Overhead extensions with dumbell x3

Day 3 ---Shoulders

Shoulder Press x3

Dumbell Raises x3

Shrugs x3

Day 4 ---Legs

Dead Lifts x4

Leg Curls x3

Calf Raises x3

Lunges x3

[Big_J]

your workouts are gone take like 20 minutes.. add more exercises imo kill your body

[james123]

Whats you workout program Big J i was just looking at your journal pics your huge for 18 man!!!

[Big_J]

well my workout program is in my journal

i do a 5 day split, chest / back / legs / shoulders / arms

usually have a rest on weekend cause im to lazy or busy to train

but i wouldnt mind training right thru

not tht big haha quite fat atm

[Flex]

I think ive got the eating sussed but im unsure as what type of exercises I should be doing

Dude - if you're eating Complan you haven't got your eating sussed.

[james123]

I get it for free is there something bad about it? Correct me if im wrong thats basically why i come to this site for advice and help?

[IronGame]

If your not gaining weight its not your training.

Post up your diet and we can help, IMO diet is 80% of the battle

As far as training goes hit the heavy compounds 3 x week 45 min max then go home and eat!

Dont underestimate the power of fats either, the easiest way to increase cal is by adding fat obveously and it will greatly help you as far as hormone levels to. Lots of olive oil, nuts, peanut butter ( natural ), cheese, eggs, whole milk, avocado's

[Pseudonym]

Complan nutritional info per 100g (two sachets)...

Protein: 15g

Carbs: 60g (of which sugars make up 40g)

Fat: 15g

(source)

Would I be right in saying that carbs and fats are roughly comparable to a weight-gainer? The protein is about half what you'd typically expect in a powder. Still, if it's free, and not causing you to put on excessive amounts of fat, I don't see any harm in it.

[Mike Zero]

Complan nutritional info per 100g (two sachets)...

Protein: 15g

Carbs: 60g (of which sugars make up 40g)

Fat: 15g

(source)

Would I be right in saying that carbs and fats are roughly comparable to a weight-gainer? The protein is about half what you'd typically expect in a powder. Still, if it's free, and not causing you to put on excessive amounts of fat, I don't see any harm in it.

Man, that blows. Just drink milk? :?

It's easy to get enough carbs - pasta, rice, bread etc. But the protein : carb ratio in that stuff is terrible.

[frogie2001]

how much is the bet for? if you're after weight gain and you are happy with your resistance training. I suggest cranking on the creatine, five teaspoons a day for the first week and than daily before your work out. Drink about 4 litres of water a day.

Protein shakes, get yourself a good weight gainer. the ratio will be about the same as the complan, however I don't think it is the best source of protein, or carbs (low quality). Apart from that most other things have been said.

Reduce your cardio to about 10 min before your workout, to conserve the energy for the muscle building.

[poos_n_wees]

But the protein : carb ratio in that stuff is terrible.

Is that really important when you're worried about getting enough food in though? IMO when trying to add some mass, as long as you're getting the minimum protein requirements at the end of the day, it should be OK to play around with carbs and fats.. see what works.

[Big_J]

just go get a few buckets of k fry :grin:

[IronGame]

But the protein : carb ratio in that stuff is terrible.

Is that really important when you're worried about getting enough food in though? IMO when trying to add some mass, as long as you're getting the minimum protein requirements at the end of the day, it should be OK to play around with carbs and fats.. see what works.

:ditto: Drink as much you can