Advice on how to reach 160->180 cleanly

[Rockin']

What I've been doing now:

Bought GNC creatine and whey protein
eating healthy (fish, wheat, chicken, etc)
3x/week gym
3x/week running (should I stop at cardio since I'm trying to bulk up?)

I'm looking for 20 lbs lean muscle, not fat. What else should I do?

you could always cut off your arm or maybe a leg.........Rockin'

[derekqa]

u'd expect a 7k member to have some maturity. wow what a prick

[Rockin']

u'd expect a 7k member to have some maturity. wow what a prick

its a joke from the gyms man, friggin' lightin up.

Funny thing on this site, bring things as they are in the boxing world and the internet guys get all bent outta shape. But hey, I guess its expected fron the stellar 8 post members.......Rockin'

[derekqa]

i recognized the reference fyi...

and my posts show i'm not always on the internet unlike someone

[KostyaTszyu44]

why the **** is every second thread on these boards about people wanting to ****in bulk up??? most people need to lose weight, not gain it...and if you are an actual boxer (which most people on here dont seem to be) you wouldnt want to be gaining 20 lbs for no reason other than to "bulk up"...in fact unless you are getting too messed up from cutting weight and need to move up a weight class you shouldnt be putting on weight at all besides a small amount in between fights

sorry for sounding like a **** but im just sick of reading all this steroids and protein bulking up crap, its a ****ing boxing forum, go join a bodybuilding forum if you wanna ****in beef up so you can impress a few chicks

[KostyaTszyu44]

Also, my height is 6'1. Is 180lbs recommended for me for boxing? Or should I just aim for 8 more lbs at 168?

you're actually a good height for 160 lbs in boxing, you'd be looking at the 165 lbs weight class (which is anywhere from 152-165 lbs) so unless you already are lean and fit with very little bodyfat i would recommend trying to drop 8 lbs and fight in the 152 weight class

[Clegg]

If you take whey protein before bed its not doing you any good cuz your not working out while you are sleeping. But if you take casein protein before bed by the time you wake up it will still be in your system. Hope this helps

This isn't true.

Muscles aren't made in the gym, they are made when you rest. During your sleep, your body repairs itself, and this requires protein. Eating something like chicken before you go to bed is advantageous, as it keeps your body supplied with protein for 3/4 hours or so.

This is why professional body builders will get up in the middle of the night in order to eat/have a protein shake.

[Clegg]

Derekqa, here is a post I wrote on the subject a while ago:

I spent a few years focusing on building muscle. This is what I would suggest:

Work each muscle once every seven days

I would advise a 3 day split, working back, legs and chest. Your triceps and front deltoids get a workout when you work your chest, your biceps get a workout when you do your back. They will not need anything more than that to grow for now.

Try to keep each workout to 30mins or so per muscle group.

The most common mistake people make is to over-train. If you feel rundown and tired out then you're doing too much. DOMS (delayed onset muscle soreness) is natural however, and will not be as bad after the first couple of weeks.

Don't neglect your legs or your back. Too many people only like to work the 'show off' muscles. Your progress will be limited if you do this.
It's more important to lift a smaller amount with perfect form than to lift a larger amount with sloppy form. The latter is also likely to cause an injury sooner or later.

If you get to the gym and are unsure about a certain lift or something like that, ask someone in the gym. As long as someone isn't in the middle of something they will probably be friendly. There was a guy at my old gym in his 70s who used to be a bodybuilder in the 1950s. Him and several other guys were helpful and friendly towards me. Even if everyone seems unfriendly there should be staff there who you can ask. On a related note, a training partner may help.

Genetics play a role. For me this means that my legs are naturally stronger and more muscular than my chest and will grow without me putting in too much hard work. Don't be too disappointed if this is the case. You can still get a great physique, even if it takes slightly longer than you'd like. At the same time don't be one of those people who doesn't eat correctly and then put your lack of progress down to 'bad genes'.

Try to do cardio about once a week. Aside from all the other health benefits, it will reduce the amount of rest time required between sets because it'll improve your stamina/endurance.

Also remember that diet is very important. Lots of complex carbs and lots of protein. Also make sure have a good amount of fruit and veg.

Supplements can help but only when combined with an already good routine and workout, not instead of one. I would also suggest not using any until you feel that you've reached a plateau, which shouldn't happen for several months at least if you're just getting started.

If you need any other help or something more detailed/specific just ask.

Keep in mind that we are all different. Some people can do a lot of sets 5 days a week, for others it's best to stick to only doing a few 3 times a week. Listen to your body. If your energy levels are low, you are over-training. If your muscles are sore before you go to the gym, do not attempt to give them a work out and 'work through the pain'.

If you are uncertain about how to correctly do a lift, watch others, and perhaps ask them for advice once they have finished.

If you cannot do a lift with perfect form, then lower the weight. The three biggest mistakes in bodybuilding are 1) Over-training 2) Not having the right diet 3) Letting your ego take over, and trying to lift more weight than you are able to lift correctly.

What I've written above is different to the advice that others have given. Feel free to do what works best for you, but also feel free to ask questions and I'll explain why I believe the above routine is the best one for the average person.

[Hieu]

[Viktor777]

Main thing you need is Dedication, Patience, and Consistency.

If you have tihs somewhere at either the beggining or end to summer you'll reach you'r goal.