weight gain without gear

[5ballcharlie]

I have been searching this forum for a solid day now and have come to the conclusion that at my age which is 21 I probably do not need dianabol. What I need is more hard work and a very good workout and diet plan to GAIN MASS. Can anyone out there give me a good diet and workout plan to gain more mass. 5 ft 11in 172pounds last time I checked my body fat was 9% I think..

thanks guys

charlie,

 

[Warmachine]

bust your ass getting stronger on bench, squat, deadlift. add in some bent rows, dips, military presses, cleans and curls. eat tons of good food. if you dont gain weight, you can eat fattier food.
focus on getting stronger, and eating. at 9% bf dont be afraid of fat gain, you can bulk till 12 before you need to slow it down and that is about 5lbs of fat.

if you want a more specific diet, look at my journal on the online journals board. i am cutting on that but ill bet you could gain on it. if not, double portions!

 

[Thoms]

Look, this one has a brain

Seriously, ik you want to bulk, up your food intake. Don't be afraid of eating additional meals. Pesronally I had my best bulking results eating 8 times a day natural; far better than 4 times a day with gear.

 

[PARKER27]

Look, this one has a brain

Seriously, ik you want to bulk, up your food intake. Don't be afraid of eating additional meals. Pesronally I had my best bulking results eating 8 times a day natural; far better than 4 times a day with gear.

This is a first...I'm sure you're making alot of members happy with your thread,1.stay determined in and out of the gym 2.EAT....don't ever let yourself get hungry and you will without fail gain weight.You should check out the diet forum,also check out a book called mass gaining secrets written by James Jordon....It's a great guide for what you're trying to acheive and it's extremely easy to follow,if you've never really been on any kind of regimen you'll easily gain 15-20 pounds in 12 weeks!training regimen is also included in this book,it's based around all the movements that Warmachine recommended. BEST OF LUCK!!!!! sorry mod's for the source reco.

 

[5ballcharlie]

This is a first...I'm sure you're making alot of members happy with your thread,1.stay determined in and out of the gym 2.EAT....don't ever let yourself get hungry and you will without fail gain weight.You should check out the diet forum,also check out a book called mass gaining secrets written by James Jordon....It's a great guide for what you're trying to acheive and it's extremely easy to follow,if you've never really been on any kind of regimen you'll easily gain 15-20 pounds in 12 weeks!training regimen is also included in this book,it's based around all the movements that Warmachine recommended. BEST OF LUCK!!!!! sorry mod's for the source reco.

Ok thanks guys. How many days a week should I work out. I know the muscle must need rest and probably not a good idea to workout every single day.

once again thanks If I could gain the 15 to 20pounds then why would I even need roids it would be a waste. 20 pounds is what I want really no more.

 

[GymLift]

1 Day/week: Squat
1 Day/week: Bench
1 Day/week: Deadlift

 

[PARKER27]

I think your split should be very basic and not advanced at all,I'll give you an example.monday-squats-hack squat-standing calf raises-straight bar curl-dumbell curl. WEDS-bench press-incline press-milatary press-lat raises-weighted dips. FRI-deadlifts-lat pulldown-low row-leg curls-upright row.Stick to the basics!Also...workouts should take no longer than 50 mins and do abs mon-weds-fri.build a foundation then you can cut and the most important thing will be your diet because You'll get no where if you don't eat.Also...keep the reps between 6-8 and try to increase the weight each week,do 5 sets for your power movement(sqaut,deadlift,bench)and 3 sets for your assistance excercises.Build strength each week so your body has no other choice than to grow!P.S. 1.DIET(90%) 2.training(keep it intense) 3.don't worry about supplements...get some quality protein(muscle milk).Hope this helps!