How can I gain 35 pounds in a month?
Quick rough calculation for myself:3500 calories in 1 lb. 35 lbs x 3500 cal = 122500 calories needed in excess of BMRBase metabolic rate for me is about 2300 cals. 2300 cal x 30 days = 69000 cals.122500 cal + 69000 cal = 191500 cal / 30 days = 6383cals.That is a ridiculously large calorie load to mainatin for thirty days. Even with drinking your caloires, that is still a ridiculously large volume to consume every day.Why on earth do you want to gain that kind of weight in that short a time span?
Can I bulk up for a month and then cut and repeat to have good results?
Theoretically, yes. You should make accelerated gains while gaining weight and slower gains while cutting (yes, you can gain muscle while in a properly structured cut).Practically, a lot of programs will lead to strength gains (which are what create increased muscle size) over a period of 8, 12, 16, or whatever weeks. Obviously, if the program you’re on is ramping you up in weight over 3 months, you wouldn’t want to switch to a cut in the middle of that ramp.Also, assuming you’re a natural who’s past the beginner phase (your lifts are somewhere in the vicinity of 225 lb bench, 315 squat, 405 deadlift) you probably want to gain weight at around a pound per month, definitely not much more than 2 lbs per month. This means you’d gain like half a pound to a pound of fat, which isn’t much of a cut.
How can i gain 20 pounds in a month?
To gain weight safely and keep it on, follow a healthy eating plan. Just eating junkfood will not only be detrimental, but you will just get fat in your mid section, as opposed to bulk up, and lead to a whole host of problems down the line like high blood pressure, increased cholesterol levels, and diabetes. (Yes! Even if you are skinny!) Generally speaking, 8lbs a month is a healthy amount to aim for, whether you are losing or gaining. Seek healthy, calorie dense foods with high levels of 'good fat' such as nuts, and increase your calorie intake. Foods high in carbohydrates could also prove useful, aim to eat lots of whole grain pasta's and breads wherever possible. Don't forget to eat fruits and veggies for your vitamins and minerals, they aren't just food for dieters! Make each of your meals larger, and eat more healthy snack throughout the day that are rich in calories and nutrition. If you are exercising, make sure to eat more to compensate. For the average man, 2500 calories a day is generally adequate to 'maintain'. Find our your Basal Metabolic Rate (BMR) and aim to eat at least 500 calories over your 'maintenance' 20lbs in a month is a bit excessive, but weight gain is generally a matter of increasing your calories in, versus your calories out. Good luck!
Can you gain 20 pounds in a month?
Well 20 pounds of muscle right? Thats basically 9kg by google well thats not much if you are just starting in the gym , with 17–21 years you can gain probably 3–4 kg per month with average food consumption and training plus “normal” genetic’s , with a perfect genetic perfect food consumption resting and training ye you will gain 20lbs (bear in mind im expecting that you are a newbie with a mesomorph genetic and below your “natural” weight…)-Now you can gain 20lbs in the first month , then probably 12 lbs in the next month then maybe 6–8 lbs , until you “plateu” after 24–48 months really depends again genetic training etc.. there are so many factor’s but ye … you need to be in that perfect age range.Second! You can be a already a bodybuilder! there the range of are mind blowing possibilits!!!!:Dwell people already talked about steroids ! But there is not a professional bodybuilder already with a maxe’d out physic that will gain 20 lbs in a month with steroids LOLI find this very “annoying” because “muscle” the really muscle not watery weight is hard to get even a harder for a seasoned natural bodybuilder that can try to use steroids and MUCH harder for a profissional bodybuilder that used drugs for 5 plus more years.. .. we are talking here about solid muscle someone on the 220/240lbs gaining plus 20 lbs?Now if you are a bodybuilder that just stoped for a few months you can gain a lot of muscle pretty fast for example the “example” of “The colorado experiment” i will post the link and brieve explanation basically Casey Viator was a seasoned profissional bodybuilder thats has a perfect mesomorph genetic and stoped for some months thanks to that he lost a LOT of muscle and gained A LOT of muscle in a very shot period of time here is the link The Colorado Experiment: Fact or FictionSorry for the big text but i think that there are so many missconspections about bodybuilder and profissional bodybuilding it makes me very sad , they are very hardworking people and most of the comunity is awesome
Is it possible to gain 11 pounds of muscle in 3 months?
If you are a beginner in the lifting world - and by your question i would assume you are - then yes you can if you follow some basic rules (and depending on your age, sex and starting weight)Use big compound movements (deadlifts, squats, push presses, bench presses, dips, rows etc). FORGET fluff exercises like curls, extensions etc.EAT. I will repeat. EAT. Unless you have a caloric surplus you CANNOT gain muscle. Good quality food, not junk. As for protein, aim for 1–1.6 grams of protein per kg (kg not pound) of bodyweight.REST. Unless you give your muscles sufficient rest time, they will not grow.Use some progression in your lifts. Since you are a begginer, progressive overload is amazing (every workout you will increase either the weight, reps or sets in that order).Use correct technique and leave ego lifting at the door. Deadlifting 100 kg with proper technique is way more beneficial (and safe) than deadlifting 120 kg with crappy one.I cannot recommend this enough StrongLifts 5x5: The Simplest, Most Effective Workout Program . I didn’t write it - i wish i had. It’s the culmination of basic exercise science. This is excellent as well Jason Blaha's Ice Cream Fitness 5x5 Novice Program . Say what you want about the guy, but his novice program is probably one of the best out there.Now..don’t think that you can keep this up forever. You are a beginner, going through what we call noob or newb gains (which are AMAZING). In your first year of lifting alone will will put on more muscle mass that you will for the rest of of your life. If you do everything correct, research has shown us that you can gain up to 30 pounds of lean muscle mass in your first year of lifting. That will apply to people with kick ass genetics and to the point structure in the lifting, eating, sleeping etc. You might not reach that, which is ok but the goal of 11 pounds in 3 months is doable.
How can I lose 15 kilos in 2 months?
cut out bread and pastacut out junk fooddon’t eat non fat or diet productsfill up on vegetables and fruitsand eat only from homework out for 20 minutes everyday or 10 minutes if workouts is a hard thing for you to do , you must find a routine that is comfortable for your body , so you can do it almost everyday for the rest of your life that way you would be fit even when you are 48 :P like J-LO :Dmost important you should watch out for :drink alot of water especially when you feel like you want to eat even though you have just had a mealdon’t exercise and then sleep , there is a 90 % chance that you won’t wake up the following day :/ aka : diemake sure you eat well before a workouteat only 3 times a dayyou can have a big tasty breakfast as long as you have it at 6 or 7 amdinner should be at 2 or 3 pmlunch is the same as dinner minus the protein : like meat , fish , chickendon’t eat anything fried , grilled or boiled is what you are looking for , if you want a healthy weight lossif you follow that diet for 2 months you can lose about 8 kg and that is the amount of fat , keep in mind that there is still a water weight which you will lose alot from , so about 3 to 4 kg from water , and that is the best results you can ever get because :1- the weight you lose is never coming back unlike other diets2- the diet is easy to follow3- the workouts are not tiring , it’s only 10 minutes or 20 everyday or at least 5 times a weakhere are some effective workouts1- jumping jacks :2- high plank pose :3- high kneesalso if you want a flat stomach follow this once a week
Is Cereal any good when I'm trying to bulk up?
Cereals with plenty of whole milk will help. Good weight gaining combinations are bread, cereals, pasta, rice, potatoes or sweet potatoes combined with meat, poultry, eggs, cheese, nuts or sea food. Peanut butter sandwiches and cheese sandwiches are good weight gaining combinations. The protein in the above combinations will help to gain extra muscles.
What is a good diet plan to gain bulk quickly (within 1 or 2 months)?
Generally speaking, in order to put on weight and build muscle quickly, you need to consume your body weight in grams of protein every day. For example, if you weight 150lbs, you need to consume 150 grams of protein each day.My suggestion: Start with a high protein powder. Many protein powders offer 50+ grams of protein per servings so supplementing that with your regular high protein diet should get you to that gram count quickly.Of course, make sure you eat lean proteins, a balanced diet, and exercise. Otherwise, the only thing that might bulk up will be your stomach :)
How many reps for bulk and how many for tone?
I started working out 4 days a week again, for about 1.5 months. I do 2 days chest/tri and 2 days back/bi/forearms. I only have a bench and SelechTech dumbbells (upto 55 pounds). I just wanted to know what was best for bulk and toning (rep wise). For bulk I was doing 3 sets of 6 reps. For tone I have been doing 10-12 reps in 3 sets as well, varying workouts for each muscle. What is the ideal rep/set for each? If I do 50 reps of 5 pounds, is that going to tone even more of just be a waste of time?