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Workout and Meal plan

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Petden

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I play rugby for my school team and I have always been on the smaller side of things. I was wondering what would be the best workouts to do to increase my size fairly quickly and a meal plan to go with it. I am 6'0 at 160lbs and ~10% body fat. My goal would be to get to 180lbs at ~8% body fat, in approximately 4-6 months. Do you think that is realistic?
 
Gaining 20 pounds of muscle AND reducing body fat in 4-6 months seems tough to me. I had to work hard and be really dedicated just to put on 20 pounds of muscle in a year. Maybe I'm just a hard-gainer, as they say, because I was always on the skinnier side.

That said, one can absolutely make significant gains in 4-6 months. One thing that's helped me the most is, first, perfecting my squat technique, and then squatting the hell out of my legs every week. I do ~6 sets per week, alternating with one week high reps/lower weight and the following week with low reps/higher weight. Since I started making great gains in my squats, I've seen gains everywhere else on my body and I'm thrilled. Like I said, I've always had a hard time putting on mass so if I can do it, anyone can.

Edit: NB: I've been doing lots of this work in preparation for starting rugby in the fall. If more experienced players have their own tips, I'd love to hear them!
 
Thanks for the quick reply. I am very committed to this though. I usually spend 2 hours a day working out for 6 of the 7 days. My regime so far is running every other day, and at the end of 1 week, the total distance must total more than 20km.

Also for strength training I try to not repeat my workout during the week. Therefore one day will be arms, the next might be running and back, and so on legs and chest are the only ones that repaet because they are both done on running days.

So far my goal for each day is approx. 3500-4000 calories. That does seem high, but I dont not eat fast foods or anything like that, I usually eat high protein foods, and high carb foods. If you need me to elaborate on the foods I eat I can.

Does all of this seem logical, is there anything I can improve on?
 
I play rugby for my school team and I have always been on the smaller side of things. I was wondering what would be the best workouts to do to increase my size fairly quickly and a meal plan to go with it. I am 6'0 at 160lbs and ~10% body fat. My goal would be to get to 180lbs at ~8% body fat, in approximately 4-6 months. Do you think that is realistic? [/b]
Your goal is completely unrealistic. Firstly answer a few questions:
1. What's Your Age?
2. What Position Do You Currently Play, or Aspire To Play?
3. What is your motivation for gaining size and cutting your body fat so low?
 
I am 17 years old. I play either outside wing, lock, or flank. I am very small for the lock and flank positions but I have good awareness and I rarely miss tackles. Also I take the line-outs.

The reason I look to gain size and to have such low body fat is partially looks and also because I am tired of being one of the smallest people on the field for my position. At times it becomes very difficult to take down someone at 250lbs. I realize size isn't everything but it sure does help to have some weight and pwer backing you as you go into a person that has a good 80lbs on you.

Also because I take the line-outs I need to try and kepp my weight as low as possible, within reason of course. Not to gloat or anything but I am praised for my line-out work. In a game ill average something like a 60% steal rate. I will snag more than I will miss. Also for that reason we have many line-out plans and we use that to our advantage more so than most other teams do.

A buddy of mine was able to go from 140lbs at 11% body fat to 165lbs at just over 8% body fat in around 7 months. Thats why I didnt think it was unrealistic.
 
Age is going to be a big factor here. You will have surges of hormones and stuff in your later teens and early twenties that you probably don't have presently. This is about the time that some guys start receding hairlines and stuff (because of an overabundance of HGH and Testosterone). So, in a few years you will be able to make bigger jumps. However right now I would look realistically at your age, your size and look at your family.
If you are looking to bulk up in a short period of time, you need to not worry about body fat percentage.
Step 1: Bulk
Step 2: Trim
So, do it in a two phase cycle. To put on mass you'll also be putting body fat on. It's a simple fact, body-builders do it all the time. After you get your mass, then you focus on triming down and hitting your target body fat.
 
Can you elaborate on this hair-loss thing? [/b]
Yes, I most certainly can:


Male pattern is characterized by hair receding from the lateral sides of the forehead, known as "receding hairline". Receding hairlines are usually seen in males above the ages of 25.

An additional bald patch may develop on top (vertex). The trigger for this type of baldness (called androgenetic alopecia) is DHT, a powerful sex hormone, body, and facial hair growth promoter that can adversely affect the hair on the head as well as the prostate.[2]

The mechanism by which DHT accomplishes this is not yet understood. In genetically-prone scalps, DHT initiates a process of follicular miniaturization. Through the process of follicular miniaturization, hair shaft width is progressively decreased until scalp hair resembles fragile vellus hair or "peach fuzz" or else becomes non-existent. Onset of hair loss sometimes begins as early as end of puberty, and is mostly genetically determined. Male pattern baldness is classified on the Hamilton-Norwood scale I-VII.

It was previously believed that baldness was inherited from the maternal grandfather. While there is some basis for this belief, both parents contribute to their offspring's likelihood of hair loss. Most likely, inheritance is technically "autosomal dominant with mixed penetrance" (see 'baldness folklore' below)

[/b]
http://en.wikipedia.org/wiki/Balding#Backg...e_and_incidence


So, it's DHT, not HGH as I previously stated. It's just one example of how the male body starts pumping extra hormones in during your early 20's. This age is the time to hit your peak athletic condition.
 
So, it's DHT, not HGH as I previously stated. It's just one example of how the male body starts pumping extra hormones in during your early 20's. This age is the time to hit your peak athletic condition.
[/b]

Thanks for scaring the crap out of me...

:(
 
<div class='quotemain'>
So, it's DHT, not HGH as I previously stated. It's just one example of how the male body starts pumping extra hormones in during your early 20's. This age is the time to hit your peak athletic condition.
[/b]

Thanks for scaring the crap out of me...

:( [/b][/quote]
How did I scare the crap out of you? You didn't know your body produced HGH or DHT or Testosterone? Those aren't illegal, those are natural.

Having said that let me now issue a warning:

They become illegal (and harmful, not helpful) when you use outside substances to boost your levels. Don't f___ with nature. Nutrition is one thing...eat more protein, ect... But don't play around with your hormones!
 
[How did I scare the crap out of you? You didn't know your body produced HGH or DHT or Testosterone? Those aren't illegal, those are natural.

Having said that let me now issue a warning:

They become illegal (and harmful, not helpful) when you use outside substances to boost your levels. Don't f___ with nature. Nutrition is one thing...eat more protein, ect... But don't play around with your hormones!
[/b]

I knew about that, of course, but making any guy think about the possibility of his own hair loss is pretty rough!

Not that my hairline is receding. It's not. I swear... :P
 
Don't worry about the receding hairline thing. Every single male on this planet has this happen to them due to the hormones mentioned. Look at a picture of a 25 year old male, you'll see that he has a varying level of hair loss at the front right/left of his head. It's usually pretty small. It's just some more than others (as you've undoubtably seen).
I'm a Physiology major so you can trust me.
As far as gaining 20 lbs. of pure muscle in 4-6 months, not to put you down, but that's a very very hefty (read: 99% chance it won't happen) goal. I was working out 5 days per week for 2 hours each day along with playing ice hockey on the weekends and I gained 10 lbs in a year.
As far as what the above poster said about training in phases, I believe that's better suited to a pure bodybuilder as opposed to a more active athlete such as a rugby player. Exercise such as running should be mixed in with your workout schedule.
Most of all, you're only 17, you may still fill out more over the next 3 or so years so you can afford to set very reasonable goals.
 
As far as what the above poster said about training in phases, I believe that's better suited to a pure bodybuilder as opposed to a more active athlete such as a rugby player. Exercise such as running should be mixed in with your workout schedule.
Most of all, you're only 17, you may still fill out more over the next 3 or so years so you can afford to set very reasonable goals. [/b]
I completely agree with you...so don't misread me. I'm just saying, if you're deadset on doing it despite all of the warnings that it's ridiculous, that is the only way to do it. Even still, I doubt he'll see the results he wants. Bodybuilding is sort of stupid if your goal is to excell in sport. Training for sport and training for looks are two comletely seperate things.
 
I completely agree with you...so don't misread me. I'm just saying, if you're deadset on doing it despite all of the warnings that it's ridiculous, that is the only way to do it. Even still, I doubt he'll see the results he wants. Bodybuilding is sort of stupid if your goal is to excell in sport. Training for sport and training for looks are two comletely seperate things.
[/b]

Maybe I can jump in again here and ask a question I've been trying to figure out since I started training for rugby a couple months ago. I tried bulking and trimming about a year ago when I first started seriously lifting weights, but long before I decided to play rugby. It worked, I guess, and I managed to go from a pretty scrawny 150 lbs to 170 in just under a year, without gaining too much fat.

What I'm wondering is, what kind of lifting philosophy should I have if I'm still trying to put on weight and muscle but now have rugby as a goal and not just "looking good"? Should I focus on lower reps, since I'm trying to build strength? I have, more or less, a good idea of the kind of exercises I should be doing, but I'm wondering what the best way to approach them might be, with size and rugby in mind.
 
Well thank you for your replies. I guess it was just wishful thinking. But I still hope that in next few months I can put on some mass. While I may not be able to put the 20lbs on I will still hold onto that as my goal. For this I dont mind being naive. Dream big boys.
 
As everyone has already said, 20 lbs in 6 months is unrealistic, you'd be pushing to do it in a year.

As O'Roth has already said, bulk and then trim, personally I just throw in more cardio in the latter phase. Maintain a well balanced diet, high-protein and low carbs (Eat a meat pie or maccas occasionally, I swear it helps) and start cycling creatine, 20 g loading phase (1 wk); 10 g (1 wk); then none for a week. People might disagree, yet I find rotating your supplements increases their effectiveness.

Also I try to keep cardio at a minimum during bulking, usually under 45 mins a week, on top of rugby though.
 
I'm 64.5 kg. Been trying to put on a bit of weight. Say bout 5-7 kgs. But f*** even if i take one step, I lose weight.

Any suggestions?
 
I'm 64.5 kg. Been trying to put on a bit of weight. Say bout 5-7 kgs. But f*** even if i take one step, I lose weight.

Any suggestions? [/b]

I am exactly the same as you. For the past six months I have been trying to put on weight safely but it seems that my weight stays the same or I lose weight. Perhaps we both have a high metabolic rate :blink:
 
I have been eating much more than I normally do and I too find my weight going down a bit. Though in the 1 month I have already put into it i see some results. I first started at 158.5lbs, within 2 weeks I was up at 161lbs. Next thing I know im down at 159.5lbs. And yes I have been measuring at the same time (Morning before I eat anything). Well, I will do my best to try and put on as much mass as possible and we'll see how much I am at in 4-6months.
 

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