trying to build more mass

[macknos94]

im looking to get bigger in my upper body. im pushing up what i would say is pretty good. i weigh 170lbs, can bench 305lbs and curl 65lbs dumb bells. just too give you an idea.

im eating roughly 6-8 thousand calories a day but my big issue, im in the army. to do my job i have to move quick and involves alot of miles covered on foot.

any advise would be great? supplements or steroids? what would help me gain mass in about 9 months of working out with no limit. i really dont wanna take anything that will hurt or have major neg. effects on my body.

my current build

 

[Dlove]

That explains that neck on you. You military guys and NFL players get some thick fuckin necks. Bro 8k cal's is outlandish at 175lbs, and how the hell you eating that in the Army. Jay Cutler eats 8k Cal's in his offseason when he's 330lbs if that tells you anything. Well first how old are you? Theres a reason im asking you that. You dont wanna fuck with pro-hormones or steroids if your under 21. Tons of kids on here do but hey to each is own. Low volume Heavy Compound exercises 3 or 4 days a week with a lot of good clean foods is the ticket. If your mid-twenties maybe a Test E cycle for 12 weeks at 500mg's. You will blow up nice. Dude I gotta ask. How do you move quick on your feet eating 8k cal's a day. Guys that do that offseason usually have a tough time making it up steps or even tying their shoes, but then again their also juiced to the gills.

 

[tman55]

i would like to see a detailed example of your workout program. maybe we can tweak that to help you acheive your goals.

 

[Tiramisu]

It is evil hard to gain mass if you are burning those calories working for a living.
If you need to cover miles in boots with gear mass probably isn't your friend.

If you are training hard and you aren't growing then I hate to say it but you need to up your calories further. Calorie density is your friend if you really are already eating this much food. Try adding a couple of hundred calories a day until you start gaining weight.

 

[macknos94]

well my off days we have a manditory 6 mile run but lately its been in sand so its been less. we eat alot 24/7 because somedays we cant eat honestly.(some training is pushing our body to the limits) and we dont sit down and eat most of the time we are on the move so its not like a normal everday life. thats why i figured i cant build mass. too much cardio. figure in i sweat out alot, it was 156 degrees here the other day. my salt and water intake it outrageous too.

i usually do my bench(incline/decline/ military press/flat) one set of 8 then 6 then 4 reps. usually i cant get all 4 up on the last set. arms i do pretty much the same way. i honestly cant remember what else toward my workout plan. its been about 3 months since i have had a chance to lift besides pushups/ situps and pull ups. i pretty much threw together my old work out together and hoped it worked. i just went with the thought that less rep= more mass but i am force to do alot of cardio. if you guys could throw together a workout play for me that would be great because you guys have alot more know how.

as for my neck i carry around roughly 110lbs of gear just between my helmet and vest so it builds you shoulders and neck big time.


basically if you could give me a workout plan because im basically starting over again. then something to help the process out. i was working out on a everyday basis for goin on about 4-5 years and thats as big as i got. i know i should be bigger or atleast i want a bigger upper body nothing too big but cobra back and all that.

im 21 now so idk what effects some stuff would have on me

 

[macknos94]

idk how much more i can eat. haha my vest it usually packed withfood and i havefood stored with me everywhere.

im one of the fastest guys on my team but also the smallest. hell i run my 2 miles in 12:36 and the time i have to do it in is 15:54 so i figured gain some mass and let my run go up to around 14-15 minutes

 

[macknos94]

any input

 

[TheMilkMan]

First off, good job on gaining what you have being as the US government runs your life and I'm sure you don't have as much time as you'd like to spend in the gym, etc...

Secondly, there is absolutely NO WAY you are eating between 6,000 and 8,000 calories a day unless your hitting up those MRE's like they're going out of style. If you could put up a detailed daily meal/food intake, we could get a better idea as to what exactly you're taking in.

Other than that, like most have said, you need to stick to heavy compounds and lower volume if you want to pack on the mass.

 

[Powerstroke32]

hey bro, i'm in the same boat. im a PFC in the USMC stationed at Bellchase, but im in the reserves. I def feel you on the running my friend. I run atleast 2 miles every day. The key is carbs bro, take in a shit load of carbs with about 2g of protein per body weight and it will come. the only supplement I have encountered to do this for me is ISO MASS EXTREME GAINER by Ultimate Nutrition. it helped me pack some serious mass and even a little gut i have to work to keep off lol. the heat ain't shit. i like it when it's hot, makes me pumped and helps me work out. just keep your water intake up man. and trust me on that gainer. it's a must for you. try doing 4 sets also of 10-8-6-4 low reps heavy weight will attack the muscle building fibers, 3 sets just don't do it for me. best of luck my friend
Semper Fi

 

[macknos94]

ok i dont really like to put on info on my military specs but im a ranger so we spend about 40% of our travel in vehicle and the other 60% on foot. thats what kills us about the heat haha. lately its been more on foot due to these dam cities and this new "friendly" army. anyways

haha you actually hit the mre right on the spot we rarely eat chow ina chow hall. ether we bring a mre to our room so we can relax for our down time instead of standing in line. plus when we are in our mrap we usually load up on them and they never fill me. yall really need to try the new MREs there awesome tuna fish and shit like that. taste really good compared to the old ones but good luck getting them outta your system. powerstroke32 prolly knows what im talking about. im hungry just about 24/7 thats why i dont get why im not gaining weight.

ill try to coppy down what i eat forthe next few days and post it up. hopefully i can get this taken care of cuz im sick of being the little guys haha.

 

[macknos94]

well yesterday i downed 4 and a half mres plus a bag of jerky and 2 bananas

i took a round to my right side sappy plate early this morning so my lifting is gonna be on hold. they think my splene is fucked up from the impact. ones i get this straightened out im getting right baack in the gym