6 weeks - need workout and meal plan to get HUGE

[bzb]

OK, so not HUGE, since I'm genetically predisposed to be a tiny dude. But here's the facts:

I'm 6'0, 178 lbs. Complete guess, around 15% body fat.

I've been working out regularly for the past 10 weeks using Rippetoe and then modifying it after 6 weeks of it. I'm lifting about what I used to when I was 24-25. I'm almost back to benching my body weight (doing 160 @ 6 reps). I squat 240.

Thing is, I am not noticing any sort of gains in size, fat loss, nor endurance. I do a 3 day split with plenty of cardio in between (basketball, training for football, and various activities that comes with having a 2-year old kid). I can run a 6 minute mile without too much heaving.

At the beginning of my program, I weighed 177 and my fat loss isn't noticable (to me anyway). Admittedly, I eat like shit, so the fat loss isn't a huge concern... but I am not noticing any serious muscle increase other than getting stronger.


So I have 6 weeks before the big beach vacation. Someone give me a workout and a diet plan to get alpha. Everyone's telling me P90X, but I have reason to believe it's a gimmick.

[stevo_x]

Originally Posted by bzb

OK, so not HUGE, since I'm genetically predisposed to be a tiny dude. But here's the facts:

I'm 6'0, 178 lbs. Complete guess, around 15% body fat.

I've been working out regularly for the past 10 weeks using Rippetoe and then modifying it after 6 weeks of it. I'm lifting about what I used to when I was 24-25. I'm almost back to benching my body weight (doing 160 @ 6 reps). I squat 240.

Thing is, I am not noticing any sort of gains in size, fat loss, nor endurance. I do a 3 day split with plenty of cardio in between (basketball, training for football, and various activities that comes with having a 2-year old kid). I can run a 6 minute mile without too much heaving.

At the beginning of my program, I weighed 177 and my fat loss isn't noticable (to me anyway). Admittedly, I eat like shit, so the fat loss isn't a huge concern... but I am not noticing any serious muscle increase other than getting stronger.


So I have 6 weeks before the big beach vacation. Someone give me a workout and a diet plan to get alpha. Everyone's telling me P90X, but I have reason to believe it's a gimmick.

got a buddy doing p90x and he's getting ripped. he loves it.

[bzb]

What week is he on? My neighbor is on week 5 and is not noticably any different. His roommate has been doing it for about 9 weeks and is huge... but he was a big dude to begin with.

[SloppyJoseph]

Sounds to me like you need to eat more and cleaner foods. Add a protien shake in your diet atleast twice a day. Maybe buy some of the weight gainer stuff. Lift really heavy. Don't go for reps/sets go for weight. 6 weeks is gunna be hard to pack on muscle though. Also, change up your workout with different exercises/supersets, i've noticed a big difference doing that.

Im 6'1" about 210 now. I just started taking Celltech again this year and it's pretty crazy. I love it when you work out and it's hard to raise your arms over your head to take your shirt off. Try that if you got the extra cash layin around. Stack it with some NO-Xplode too.

[bzb]

That's always been the toughest part for me - eating enough. I'm taking one protein shake pre-workout (32g) but the rest of the day I'm just snacking. I'd estimate I'm getting 120-150g of protein per day.

I thought mid-range reps were best for muscle building (6-10 reps?) 3-5 reps for strength...?

What's Cell Tech and NO-Xplode, and where do you get it? 24-25 was 7 years ago for me... Creatine Monohydrate and Stacker2 (with ephedra) were the big things then.

[stevo_x]

roids....half a cup a day

[noahfz1]

I use to take No2 and thought it help alot. But I was never looking to gain weight just muscle. I have always worked out and could not put any weight on till after I turned 30.

[SloppyJoseph]

Originally Posted by bzb

That's always been the toughest part for me - eating enough. I'm taking one protein shake pre-workout (32g) but the rest of the day I'm just snacking. I'd estimate I'm getting 120-150g of protein per day.

I thought mid-range reps were best for muscle building (6-10 reps?) 3-5 reps for strength...?

What's Cell Tech and NO-Xplode, and where do you get it? 24-25 was 7 years ago for me... Creatine Monohydrate and Stacker2 (with ephedra) were the big things then.

Take a protien shake after you work out and in the morning. Shit man if you wanna pack on pounds don't be afarid to just munch away on everything. I wish I had that problem. If you get that much protien you should be okay.

Go 3x10 with the most weight you can do. This is where the nut cutting happens. Because most people think ohh i cant do this, but i gotta sack up and just do it. Keep good form though. Don't be one of those guys curling 90lbs, but looking like he's humping the shit out of something.

Celltech is a Creatine supplement. I don't know much about how it works other than it's the bomb diggity. I would stay away from their protein cause atleast for me it makes me shit like a mongoose. NO-Xplode is a pre-workout energy drink deal that actually helps you get better pump in your muscles by supposedly using N02.

[blurr]

lift alot of weight low reps to bulk up and gain power.

Arnold said cheat cheat and cheat when lifting, I agree, always did myself, increases your overall strength so you use muscles in conjunction as well.

[Builtgypsy]

1-3 warm up sets, then 1-6 sets x 6 reps @ 80-85% one rep max for each exercise (1RM), with 2-3 minutes rest between sets. Try to get 9 sets total for the whole workout.

I did one body part per day. It would look kind like this:

Monday: Chest
Bench press warm up (2 sets of about 20 reps each at 50% 1RM)
Bench press: 3 sets x 6 reps each @ 85% 1RPM
lncline bench press: 3 sets x 6 reps @ 85% 1RPM
Incline Flyes: 3 sets x 6 reps @ 85% 1RPM

Tuesday: Legs
Squats warm up: 3 warm-ups sets
Squats 6x6
Stiff-leg deadlifts 3x6
Calf raises 3x20 (calfs can be a bitch to get bigger, even the Governator had trouble with his)

So on and so forth, only one body part per week.

It's a method that Skip Lacour uses, and it seems like a revamped, high intensity version of the 6x6 method Vince Gironda taught.