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Looking to get back into bodybuilding and going for muscle gain

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Im 26 now and truthfully havent done a full workout in the way of weight lifting other than pushups,pullups,squats and a 37km bikeride once a week. Im down to 144.8 lbs and would like to know the best way to gain muscle and strength as i would like to get up to 160 170 lb range. What are your suggestions. Muchly appreciated.
 

Testbear

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Im 26 now and truthfully havent done a full workout in the way of weight lifting other than pushups,pullups,squats and a 37km bikeride once a week. Im down to 144.8 lbs and would like to know the best way to gain muscle and strength as i would like to get up to 160 170 lb range. What are your suggestions. Muchly appreciated.
Get yourself on a good diet plan with a caloric surplus and start off with full body 3x a week mastering the compound lifts. Plenty of programs online
 

Cumminstech2

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25 pound gain is very attainable at 144 pounds.
6 meals a day, 200g cooked ground beef and 1-1/4 cups of rice. If you can’t fit the meal in because your too full, have a 3 scoop gainer shake. Being able to eat separates the weight lifters from the freaks and monsters. Of course the proper “supplementation” helps achieve this goal.

I really don’t like telling people what cycle they should do, especially online, because the drugs are honestly the least most important part of reaching the goal.... BUT personally my favourite for a goal like this is the simple test and dbol. Dbol for me is a huge weight gainer, and I didn’t get shitty watery weight gain. I stayed just as lean as when I started. I know 90% of you will call bullshit, but I seriously gained 37 pounds in 6 weeks. It was my first cycle.

squat heavy, train like a power lifter, and have a ton of Tupperware containers filled with ground beef and rice in your fridge. You will get big.
 

Goldenrod

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good advice above but to dumb it down - when I wanted to grow when I was younger and had no injuries I would do what @Testbear said - more calories even if it meant cooking hamburgers and baking potatoes and taking to my ballgame so after it was done - I could eat.
No magic to adding size and you don't need any steroids as it doesn't sound like you have touched them yet as your not really working out. Hit your potential first 3-4 workouts a week of 45-1 hour and concentrate on bench, close grip bench, squat, deadlift, chins, bent row and should press but the squat, deadlift and bench are the most important. When I want to gain wait I don't use machines (keep in mind this is when I'm healthy and was younger) - a bar with weight. maybe throw some dips in on push day.
one day push, one day pull, one day legs a week. compound movements that hit multiple muscle groups and workout hard.
If your asking about AAS - thats a whole different story but you didn't list your AAS history or age. Stay away from AAS until you hit your genetic potential or at least I would. eat - all the time but don't eat bad food.
Best of luck. GR
 
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Pewbert

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Thank you all adding abunch of rice and ground beef to my budget
7oz beef
3cups rice
2cups whole milk
2-3x per day
About 1300cals

Also I like bagels bananas and peanut butter... great for breakfast
Also I consume 1000-1200cal protein shake
With lots of fats cards and protein as my last meal
I'm eating over 5000cals per day... EVERYDAY.... up to over 6000cals per day in a month or so...
When I'm blasting gear I want to up my calories 1500-2000cals per day... compared to being on my cruise or TRT
I weigh 230lbs at start of blast Jan 06,

And about taking steriods.... they work really really fucking well
Some say that they are the least important part of getting jacked.... I say bullshit
you wanna get jacked... right ?
Then the first thing you must square away is diet and training.... that is a no brainer

Muscles are made from food and physical hardship
When you have that taken care of.... that's when you add the gear... and you will fucking explode with gains...
you will understand first hand how powerful steriods can be when used properly to there fullest of effects
We are all different

Some respond very well to Testosterone only cycles.... and grow like weeds... you must see how you respond to test only
I would recommend 250mgs test cyp per wk for 12-15wks.... low dose to start... very low chance of negative side effects...
Two 125mgs shots twice per wk Monday and Thursday

I am not one of those that grow from test
80% of my gains have come from the compounds NPP/Deca and Tren
I Don't use orals as they fuck with my estrogen... fuck that I like my tits the way they are
Do your research... these two compound can be very harsh to your physical and emotinal/mental health

Try Testostore first... see what happens
Then Equipiose Masterone Winstrol... see what they can do for you... these are less taxing on your system
After that see if your interested in the NPP/Deca and the Trens
Good luck youngblood

-Pewbert
 
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Big belly

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Hey man welcome lots of good info here if you’re really serious about what your goals are you can do it I agree with everything everyone said the only I would consider is to increase the calories slowly So if you’re eating 2500 up it to 3000 and stay there intel you stop growing then up it as needed and train hard good luck man keep us posted
 

Pewbert

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Also I'm 230lbs you 144lbs... big fukin difference
Increase calories by 500cals per wk
You don't nned 5000-6000cals for growth... at least I doute you will
I think your goal should be 3500-4000+cals aday everyday... never miss a meal
Good luck youngblood

-Pewbert
 

Testbear

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I don’t know why steroids are even being talked about in this thread. The guys never even picked up a barbell before. And all this 5000 calorie talk and eating 6x a day is not necessary....

He simply wants to go from 144 to 160-170. I did this in about 3 months when I was in grade 9 or 10. I simply squated heavy and drank lots of pasta meat and milk. Simple stuff
 

Big belly

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Yes I agree with testbear you can do this goal very easily natural don’t go down that road
 

asashouryu

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First - welcome!

My best advice is food, food and more food.

Honestly if you want to gain weight, you gotta eat!
Train hard, and eat!

Add soda (not necessarily pop) to every meal instead of just water. The carbonation will expand your stomach and allow you to eat more.
Or even just add water to every meal as it helps the food slide down.
You could certainly add beer to every meal (or just two or three every dinner) it packs in the calories pdq.

Pasta with meat sauce, eggs, sausages, oatmeal, stews with lots of veg and meat.
Things that pack a LOT of calories and are easy to get down will be your friend! Rice of any kind.

with regards to eating high volume for calories- eat as fast as possible to get it in before your body sends the “I’m full” signals.

I remember back in the day a strength coach I had in University recommended one of the skinny guys on the team eat a pint of ice cream right before bed.

Sumo weight gain diets always include beer and vast amounts of foodfollowed by a nap- so there is some effectiveness there.
 
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