My Plan.

[Hooks]

Whaddup guys, I am in the United States Air Force and I am currently training for Basic Training(i leave April 28th) im hype to leave.

Anyways, I was pushing minimum weight(yes im skinny and tall) mainly because of my extremely high metabolism but also because I burn a ton of calories a day.(I was a tri-athlete in high school and now i continue to play pick up games at my local college)

So now you can say i'm bulking? idk what to call it but i'm gaining as much weight as possible.

5000 Calories a day.

Spoiler: Eating Plan

1000 Calorie Breakfast
500 Calorie snack between breakfast and lunch
1000 Calorie Lunch
500 Calorie snack between lunch and dinner
1000 Calorie dinner
(that gives me 4000 calories)
then i usually just snack until i go to sleep for the other 1000.

I work out my upper body on Monday Wednesday and Friday

Spoiler: My Upper Body Workout:

(Diamond push ups
Regular Push ups
Wide push ups) x3
with 2 minute rest in between sets

I do these with no breaks in between besides the changing in position.
Also I push myself up until i can not push myself up any more.

I work out my lower body on Tuesday and Thursdays which i just run and do speed training exercise.

Spoiler: Current Progress:

Week 1: 124
Week 2: 126
Week 3Currently in)

Spoiler: My Goal:

Week 8: 145

Feel free to use my methods and post your results!​

 

That's one dirty ass bulk at 5000 calories a day. You're falling into the trap of having a goal weight you want to achieve where you are just over eating to try and reach it quicker - you're just going to be putting on more fat than necessary doing so and will need to cut for longer.

Have you calculated your maintenance calories?

 

[Oculus Gold]

Hua motherfucker got another AF member over here! Welcome to the family man, you're gonna love it. What's your AFSC?

Anyway, bro watch what you're doing. You are eating that much per day but your work out is structured like basic. That is too many calories though. You'll end up putting on too much fat. I don't want to see you go to basic and fail the fitness test and be placed in the EPT Flight (Extra PT) or even wash out... (I was 126lbs when I enlisted and needed BMI to do so, I'm also tall and skinny and squeezed by. If you need anything while you're here, hit me up man).

You're reaching too hard for the weight goal, pick a fitness goal not weight. You're already in, so the weight isn't gonna matter until your first pt test. I suggest you start getting into some weight lifting and drop your calories to around 3300 a day. If you don't see any gains for two weeks, add 500 calories more. Okay?

You'll learn quickly that you're sole mission in the Air Force is to help your fellow airmen. By all means add me on skype and we can talk about anything bro.

My skype is: live:sytheoculus

Welcome to the greatest branch of service on earth, hopefully we get an opportunity to serve together in the future.

 

[Hooks]

Alright maybe bulk was the wrong word to use, i'm just wanting weight.
I don't care if it is fat because with my workout regimen it will turn it into muscle.

The reason why I am taking in so many calories is because I don't have a place with any workout equipment around me. Therefor I just do push ups.

Also as of right now I am just a little short from the warhawk medal(yes i'm in that good of shape.) so i am not worried about flunking out or anything.

 

[Xier0]

You mentioned you were a Tri-athelete - what else are you doing in addition to the pushup regimen? 5k calories a day 3 days a week upper body is unbalanced, no matter what your metabolism is.

 

[Hooks]

Play football(American) and basketball on a daily basis also work my cardio/abs on Tuesday Thursday and Saturdays in addition to the push ups on Monday Wednesday and fridays

 

[whaatitdo]

I'm in a similar position as you, weighing light and want to just eat a lot with regular exercising. But, I've been told, that I have to hit the weights and lift multiple times per week and get my calories as beneficial food, composed of proptein, some carbs, and little fat. More important than 5k cals is 3.5k cal of good intake and serious weightlifting.

 

Alright maybe bulk was the wrong word to use, i'm just wanting weight.
I don't care if it is fat because with my workout regimen it will turn it into muscle.

The reason why I am taking in so many calories is because I don't have a place with any workout equipment around me. Therefor I just do push ups.

Also as of right now I am just a little short from the warhawk medal(yes i'm in that good of shape.) so i am not worried about flunking out or anything.

You can't magically turn fat into muscle. Muscle has to grow and you need to lose fat.

Taking in so many calories because you don't have workout equipment makes 0 sense.

If you're in such good of shape how are you so clueless?

 

[Hooks]

You're looking at it wrong, i have no body fat what so ever. I am pure muscle and throughout a year of weight lifting and playing sports i only gained 2 pounds. As soon as I started doing this i have now gained nearly 10 pounds in a month. You can say what you want about good/bad calories and I agree for most people it does matter, but the only thing this is doing for me is filling out my muscle more, such as my stomach and chest.

 

[DMR]

You'll be putting on A LOT of fat. You cannot convert fat into muscle. You either lose fat or gain fat. Same for muscle, you can't convert one into the other.

If you put on 2 pounds playing sports and a year of weightlifting, you're doing it wrong. Either you're training wrong, eating wrong or doing both wrong. You cannot expect to put on much muscle doing push ups at home.

10 pounds in a month is too high to be even possible for it all to be muscle. I don't think you're putting on 10 pounds of muscle, you aren't gaining what you call noob gains since you have been at it for a year like you say. A realistic figure for muscle would be around 0.5 pound of muscle on a strict diet (you'll gain some fat too).

Not to offend you, you are pretty clueless when it comes to this.

Calculate your maintenance and eat surplus of that and not 2000 calories surplus... more like 500....

 

[Hooks]

I am not clueless, i hit my max muscle potential with my old eating plan(which was all clean shit like you guys are saying) im not a idiot, i learn before i speak.

For someone with my body type this is what is working for me, it is what ill be continuing to do. I have tried so many techniques and meal plans(from division 1 college coaches/trainers) i think id take their advice over someone on a runescape marketplace forum. lmfao

But they too tell me that i am eating too many calories. but 2400 of the calories are from a weight gainer called "Serious mass" also has 100 grams of protein and tons of amino acids...etc.. anyways my problem of being to skinny is i had zero fat, im gaining a bit of fat and its filling out my body nicely, im content with it and will continue to do it until i hit my goal before leaving for the military. Thank you guys for sharing your wisdom even though i know most of what you are saying already

 

[Lis_Awesome]

Good luck mate... I'd suggest working with a dietician though, even if you've only got one appointment with them, just so you don't run the risk of not meeting your goals!

 

[SellerOfGP]

From experience and qualifications (sports science MSc and training myself and friends). I would drastically drop your caloric intake. You're eating a lot more than you actually need to trigger a hypertrophy response (muscle growth).

www.iifym.com
Use the above website to work out your TDEE, this is your total daily energy expenditure which provides you with a rough estimate amount of calories that you burn a day (when taking into account your age, weight, height and activity level). It will also help with guidance of your protein, CHO and fat intake for each day.

You may find the results are a little off. You will figure this off by eating that way for a week or two and monitoring changes in weight each day and working out the average. If you weight goes up by the 1-2 week monitoring period, keep going with the calories you've been consuming, if there's no gains add 100-200 calories and keep adding accordingly (when weight gains stall again). The smaller amount of calories you add each time, the less likely you are to put on fat mass, due to a smaller caloric surplus.

In terms of a workout plan, keep it simple, especially with military training. Use the following exercises, overhead press, bench press, squat, deadlifts, chin-ups, press-ups and miscellaneous abdominal exercises.

Perform any cardiovascular conditioning on separate days. Some guidance for would be something like this.

day 1.
squat 3 sets x 5 repetitions or 5 x 5
bench press 3 x 5 or 5 x 5
chin-ups 3 x (x amount/total repetitions)
press-ups 3 x (x amount/total repetitions)
abdominal exercise 4-5 x 15-20

day 2
Cardiovascular training.

day 3
squat 3 x 5 or 5 x 5
overhead press 3 x 5 or 5 x 5
deadlift 1 x 5 or 3 x 5
chin-ups 3 x (x amount/total repetitions)
abdominal exercise 4-5 x 15-20

Alternate between day 1 and day 2 workouts. Add 5lbs/2.5kg to the barbell exercises whenever you can, ideally when you can complete all sets with good form. The key to gaining muscle or improving your cardiovascular health is progressive tension overload.

An example of how to schedule this is.

Monday: day 1
Tuesday: rest
Wednesday: day 2
Thursday: rest
Friday: day 3
Saturday: rest
Sunday: day 1
Monday: rest
Tuesday: day 2
etc...

If you have any questions at all, feel free to PM me.