How to bulk up?

Just a little update...

Had a total of 2L of coke over the last 5 days so a big cut down from earlier.
Saving me around 500 calories a day, or 3500 calories per week i.e. 1 pound per week lost just from reducing coke intake.

Also had my PT session today. Was good so I'm going to book in some more. Nothing revolutionary but good workout and he was able to push me where I normally would have stopped earlier.
He said he is also going to write me a plan so I know exactly what to do when I am in the gym and not with him and also a food plan - think he will struggle with that though as I am so fussy and eat such a small variety of food.
 
Cheadle_hulmeBlue said:
I've been trying to go to the gym again after a fews months out of it, but I'm struggling so much and I'm getting jelly like arms really easily on weights that i used to be able to lift easily. Any tips on what i should do anyone ?
Click to expand...

If you aren't trying to lose weight then eat more. Eat lots of carbs before you go (I normally go in the morning so I have porridge before) to give you energy. You won't have the same strength level after some time out but you can get it back up pretty easily because of muscle memory.
 
Cheadle_hulmeBlue said:
I've been trying to go to the gym again after a fews months out of it, but I'm struggling so much and I'm getting jelly like arms really easily on weights that i used to be able to lift easily. Any tips on what i should do anyone ?
Click to expand...
Steroids
 
117 M34 said:
Just a little update...

Had a total of 2L of coke over the last 5 days so a big cut down from earlier.
Saving me around 500 calories a day, or 3500 calories per week i.e. 1 pound per week lost just from reducing coke intake.

Also had my PT session today. Was good so I'm going to book in some more. Nothing revolutionary but good workout and he was able to push me where I normally would have stopped earlier.
He said he is also going to write me a plan so I know exactly what to do when I am in the gym and not with him and also a food plan - think he will struggle with that though as I am so fussy and eat such a small variety of food.
Click to expand...
I bet your teeth can cut class
 
Cheadle_hulmeBlue said:
I've been trying to go to the gym again after a fews months out of it, but I'm struggling so much and I'm getting jelly like arms really easily on weights that i used to be able to lift easily. Any tips on what i should do anyone ?
Click to expand...

Go down 20% in either weights or reps for the first couple of weeks and make sure you're warming up properly, always important but even more so when you've let your muscle tone drop. If you're doing core or bodyweight work your fat/muscle ratio will have increased during your few months off making it harder to hit the same levels. Nothing to worry about though, as soon as you're back into a rhythm you'll find you're back near enough to where you were, your body knows what it's doing.
 
Started my cut yesterday. Steadied out at 82.5kg and carrying a little unavoidable extra around the middle which I'll be shaving off before back on the bulk. Otherwise though I'm very happy how well I've kept the fat down. Waist measurement went up slightly but shoulders and chest have increased dramatically, definitely some good lean mass added.

Down to 2650cal, see how that goes after 2 weeks and reassess. Most annoying thing for me at the minute is niggling injuries. Tennis elbow on the left and a bit of soreness in my right shoulder. Have been hitting legs hard the past few weeks to give my upper body a bit more rest, and have reintegrated a decent amount of jacuzzi and steam room into my workouts again :D
 
adrianr said:
Started my cut yesterday. Steadied out at 82.5kg and carrying a little unavoidable extra around the middle which I'll be shaving off before back on the bulk. Otherwise though I'm very happy how well I've kept the fat down. Waist measurement went up slightly but shoulders and chest have increased dramatically, definitely some good lean mass added.

Down to 2650cal, see how that goes after 2 weeks and reassess. Most annoying thing for me at the minute is niggling injuries. Tennis elbow on the left and a bit of soreness in my right shoulder. Have been hitting legs hard the past few weeks to give my upper body a bit more rest, and have reintegrated a decent amount of jacuzzi and steam room into my workouts again :D
Click to expand...
Regarding the injuries......train smart Adrian.......don't perform any movement that may exacerbate,i find dumbbell incline press the most forgiving for shoulder issues,if nothing else,it will help maintain until a full recovery.
Prehab rotator cuff exercise along with self massage of the area coupled with ice/heat rotation and ibuprofen post workout will also help.
 
FantasyIreland said:
Regarding the injuries......train smart Adrian.......don't perform any movement that may exacerbate,i find dumbbell incline press the most forgiving for shoulder issues,if nothing else,it will help maintain until a full recovery.
Prehab rotator cuff exercise along with self massage of the area coupled with ice/heat rotation and ibuprofen post workout will also help.
Click to expand...

It was actually that exercise I injured it with! Had a long day, bench and incline bench were taken, got impatient and didn't warm up properly - Bang. Especially annoying as I've been making a lot of progress in my general shoulder rehab work. My right serratus is night and day, and although I've not completely evened them out my shoulder blades are now far better than they were.

Do you have any recommendations for good prehab rotator cuff exercises?
 
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