Building my body

With the impending date of basic training approaching, I have a few months to get myself in shape.

Right now im not fat or anything, im actually kinda lean, 6'1 164 pounds. I want to get up to 185 preferably before basic training.

I plan on bulking up, by eating four to five thousand calories a day, its pretty possible, but at the same time I don't want to get fat and end up not being able to be physically fit.

In terms of body shape im in now, im more a mesomorph combined with a ectomorph; Skinny buff, as I would call it.

Or would it be better to just skip bulking and just focus on training my endurance?

Couple months, you aren't going to see a lot of progress. 4-5k calories is a shit ton, expect to see fat, good though, can't build muscle without getting some fat.


I have some friends who are in the marines, some were big guys and came back a lot leaner, and not as big.

Anyway, good luck to yeah.

Go running every day for about 3 hours.

Do no workout whatsoever.

Go running.

If you are thinking about working out; Skip it, take the same time and go running.

I am saying that for a simple reason. Physical minimum standards will be no problem if you are not handicapped. You gain nothing whatsoever from being able to top that minimum.

However, you will be carrying your own weight in gear around all day long with good to no sleep for days in Basic training for a couple of hundreds of miles.

If you are not used to moving your body about with your feet, you can be able to do 60 pushups a minute and it won't be worth shit. The training can still murder you to the point where you will break down, pass out, vomit from exhaustion, etc.

If you want to do anything to actually make your basic training easier for you, go running. A lot.

Quote:

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Originally Posted by Ronin

Run 5 miles every day.

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fixed :3

You'll be running/walking a annoying amount there. So running will probably give you the stamina you'll need to survive the day.

Here comes my wall of text, beware OnRpg~

I can help you if you want to, I do work out myself. I enlisted in the Marines but they want me to go to College first to get my 15 credits(It's got to do with the job I want, or whatever) and at the same time to get myself in shape. I was going to choose Air Force first but man they are just ****ing smart-asses and I don't got time to get a 4 year degree first and all that bullshit. Anyways, I got about 4-5 months now, starting college in Jan to get my 15 credits then I am off to BMT.

I don't know if this actually helps but here is my schedule of what I do if you want to read it -

Wake up @ 5:15 AM ~ start Jogging at about 5: 30 until about 6:00. Then I run 2 miles non-stop(Takes me about 13-14mins). Once I am back inside I do about 50 push ups/sit ups, 10-20 pull ups take a 10min break, do it again about 3 times and be done for the morning. Eat a good breakfast about 450-650 calories(I ****ing hate breakfast, but you have to do this).
I have a full time job, so I get home at around 6: 30, sometimes is good to just relax for an hour or so after you have been active doing other things, if you eat wait at least 2-3 hours before you do any exercise. Don't ever eat before working out but do make sure that you did eat something though.

At around 7: 30-8:00 is when I time my run. Set yourself a goal for the run, on how long it should take you to run a certain distance, for example. The USMC 3-Mile run has to be finished within 28 mins minimum, not only that but you don't really want to keep it at 28 minutes because that is the minimum requirement so in the end, your score wont be that high. In that case I drop it down to 23 minutes. It is not as easy as you think, I might get 2 miles done in 14-15mins but after running for so long non-stop you pretty much... Feel like shit lol. You start going slower to catch your breath more, give your legs a rest and next thing you know you are already 3 minutes over.

After I am back inside I take a 2-3min break, you don't want to take a long break, your body is already pretty much heated up and worked up so you might want to get those push ups and sit ups done soon, not wait an hour and do them later.

Take a break until 11:00 and I go to the Gym for about an hour.

This is pretty much an every day thing(Take 1 day to rest, I take Saturday to rest, doesn't matter which day just pick a day to rest), other than the Gym. I don't go to the Gym everyday but I do go at least 3 times a week.
I would go to a pool to swim but I don't have one near me so I am screwed on that part.
Try to bike instead of running once in a while, or even swim, swimming is always great. Make sure you eat, you don't want to lose the weight, then you are really screwed.

Sorry for the wall, just trying to help out, this is what I do and hope it helps.

~Leon

Edit: Btw I am 5'9 and I weight 148

Quote:

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Originally Posted by V-Opolis

true, id be surprised if he did gain 2-3 a month. but thats just a estimate/average of how much he could safely gain per month. much more and I wouldnt think its natural growth. he could gain less. but since 2-3 pounds is in the middle of the bell curve, i use that. But 2-3 pounds of muscle a month is usually the most most people would gain with good genetics and near perfect workouts and diets inside and outside gym sessions. youd have to be a freak of genetics to gain more than that naturally, and likely your name is something like Arnold(only bodybuilder i know).

Im nor sure of his genetics, so im being generous.

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Or you could always juice, lol.
I wouldn't receommend that though, achieve the type of body you want naturally.

Quote:

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Originally Posted by Khriz

Here comes my wall of text, beware OnRpg~

I can help you if you want to, I do work out myself. I enlisted in the Marines but they want me to go to College first to get my 15 credits(It's got to do with the job I want, or whatever) and at the same time to get myself in shape. I was going to choose Air Force first but man they are just ****ing smart-asses and I don't got time to get a 4 year degree first and all that bullshit. Anyways, I got about 4-5 months now, starting college in Jan to get my 15 credits then I am off to BMT.

I don't know if this actually helps but here is my schedule of what I do if you want to read it -

Wake up @ 5:15 AM ~ start Jogging at about 5: 30 until about 6:00. Then I run 2 miles non-stop(Takes me about 13-14mins). Once I am back inside I do about 50 push ups/sit ups, 10-20 pull ups take a 10min break, do it again about 3 times and be done for the morning. Eat a good breakfast about 450-650 calories(I ****ing hate breakfast, but you have to do this).
I have a full time job, so I get home at around 6: 30, sometimes is good to just relax for an hour or so after you have been active doing other things, if you eat wait at least 2-3 hours before you do any exercise. Don't ever eat before working out but do make sure that you did eat something though.

At around 7: 30-8:00 is when I time my run. Set yourself a goal for the run, on how long it should take you to run a certain distance, for example. The USMC 3-Mile run has to be finished within 28 mins minimum, not only that but you don't really want to keep it at 28 minutes because that is the minimum requirement so in the end, your score wont be that high. In that case I drop it down to 23 minutes. It is not as easy as you think, I might get 2 miles done in 14-15mins but after running for so long non-stop you pretty much... Feel like shit lol. You start going slower to catch your breath more, give your legs a rest and next thing you know you are already 3 minutes over.

After I am back inside I take a 2-3min break, you don't want to take a long break, your body is already pretty much heated up and worked up so you might want to get those push ups and sit ups done soon, not wait an hour and do them later.

Take a break until 11:00 and I go to the Gym for about an hour.

This is pretty much an every day thing(Take 1 day to rest, I take Saturday to rest, doesn't matter which day just pick a day to rest), other than the Gym. I don't go to the Gym everyday but I do go at least 3 times a week.
I would go to a pool to swim but I don't have one near me so I am screwed on that part.
Try to bike instead of running once in a while, or even swim, swimming is always great. Make sure you eat, you don't want to lose the weight, then you are really screwed.

Sorry for the wall, just trying to help out, this is what I do and hope it helps.

~Leon

Edit: Btw I am 5'9 and I weight 148

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Wow that's a lot it's no wonder your skinny.

But to each there own.

Quote:

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Originally Posted by Khriz

Here comes my wall of text, beware OnRpg~

I can help you if you want to, I do work out myself. I enlisted in the Marines but they want me to go to College first to get my 15 credits(It's got to do with the job I want, or whatever) and at the same time to get myself in shape. I was going to choose Air Force first but man they are just ****ing smart-asses and I don't got time to get a 4 year degree first and all that bullshit. Anyways, I got about 4-5 months now, starting college in Jan to get my 15 credits then I am off to BMT.

I don't know if this actually helps but here is my schedule of what I do if you want to read it -

Wake up @ 5:15 AM ~ start Jogging at about 5: 30 until about 6:00. Then I run 2 miles non-stop(Takes me about 13-14mins). Once I am back inside I do about 50 push ups/sit ups, 10-20 pull ups take a 10min break, do it again about 3 times and be done for the morning. Eat a good breakfast about 450-650 calories(I ****ing hate breakfast, but you have to do this).
I have a full time job, so I get home at around 6: 30, sometimes is good to just relax for an hour or so after you have been active doing other things, if you eat wait at least 2-3 hours before you do any exercise. Don't ever eat before working out but do make sure that you did eat something though.

At around 7: 30-8:00 is when I time my run. Set yourself a goal for the run, on how long it should take you to run a certain distance, for example. The USMC 3-Mile run has to be finished within 28 mins minimum, not only that but you don't really want to keep it at 28 minutes because that is the minimum requirement so in the end, your score wont be that high. In that case I drop it down to 23 minutes. It is not as easy as you think, I might get 2 miles done in 14-15mins but after running for so long non-stop you pretty much... Feel like shit lol. You start going slower to catch your breath more, give your legs a rest and next thing you know you are already 3 minutes over.

After I am back inside I take a 2-3min break, you don't want to take a long break, your body is already pretty much heated up and worked up so you might want to get those push ups and sit ups done soon, not wait an hour and do them later.

Take a break until 11:00 and I go to the Gym for about an hour.

This is pretty much an every day thing(Take 1 day to rest, I take Saturday to rest, doesn't matter which day just pick a day to rest), other than the Gym. I don't go to the Gym everyday but I do go at least 3 times a week.
I would go to a pool to swim but I don't have one near me so I am screwed on that part.
Try to bike instead of running once in a while, or even swim, swimming is always great. Make sure you eat, you don't want to lose the weight, then you are really screwed.

Sorry for the wall, just trying to help out, this is what I do and hope it helps.

~Leon

Edit: Btw I am 5'9 and I weight 148

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WTF? Are you training for the Marines or the Olympics? Lol but good sht dude keep it up.

Genetics wise, im frog legged. I have a very muscular back and broad shoulders, but then i have these small legs and waist! so im just gonna focus on running then like everyone has mentioned.

Quote:

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Originally Posted by V-Opolis

have you worked out before? if so did you only do upper body? I dont think your legs fall behind your upper body unless you neglect them. Considering you use your legs more than your arms(unless you handstand walk everywhere) they should naturally be bigger. sounds like neglect, not genetics.

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Nah my legs just develop slowly. My GF has these HUGE ****in hamstrings, i mean like football or basketball player hamstrings. She once, while wrestling, accidently kicked me and damn near severed my head from my shoulders.

But no matter how much lower body work outs i do, my legs are just..meh.. and don't develop as fast as my back or upper body trust me ive been working out for about a year now. barely any improvement in my legs; just not in my genetics i suppose.

Quote:

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Originally Posted by illgamez

WTF? Are you training for the Marines or the Olympics? Lol but good sht dude keep it up.

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See it this way; When he finally gets to boot camp, he won't do shit besides this kind of stuff all day long, with some 5-6 hours sleep a day, or less.

You can't really prepare anyways, but you can try to make it as bearable as possible.

Of course if you come in well trained up, your instructors will just double you regiment for you, but it will still be very worth it mentally and for the experience with training.

@Trey:
As I doubt you have been a boyscout or have any experience with long distance hiking and do not seem to be the kind of guy who has "walking" as a part of his daily getting around, this is going to be fun for you.

running + basic training like sit-ups and so on = best way (free).
You can push this a bit if you do your sport actions befor you
go to bed cause the body will be stressed and so on...

works for me ^^

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Originally Posted by Ronin

@Trey:
As I doubt you have been a boyscout or have any experience with long distance hiking and do not seem to be the kind of guy who has "walking" as a part of his daily getting around, this is going to be fun for you.

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Was like this in my case to. I basicly hated my life till I got used to all the walking 2-5hours sleep, and more walking. Then after the walking was done and you would get a 30min break for food and other stuff, you had to run around... After a while I did enjoy the work out though, but in the end decided that the millitairy wasn't my thing. I need 9-12+ hours of sleep every day, I would turn into a zombie if I stayed., plus they didn't really enjoy sarcasm... xD

Quote:

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Originally Posted by illgamez

WTF? Are you training for the Marines or the Olympics? Lol but good sht dude keep it up.

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Lol might as well, even if you think you are ready with years of workout. Its not like they are going to make you do 50 push ups and sit ups every hour or so, they are going to push your limit and once they do, they'll make you break it twice as much. As much as you want to prepare for it, it wont be easy either way. But at least I am doing something about it lol.

I can easily do 60 push ups in less than 2 minutes.
But I rarely run. Probably going to move back down south then, cause im def not about to be running around up here for training during a minnesota winter.

Quote:

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Originally Posted by V-Opolis

The army doesn't discriminate.

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Yeah I understand, im just meaning I'll rather train in comfortable conditions to atleast get my endurance and stamina in shape. I understand ill be in 100 + and probably below 50 temperatures while deployed.

Bulk (have a calorie surplus of 500+) for example, if your daily calorie is 2500, you eat 3000. protein is very important!!

routines you can do is

SS
http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

OR

3 DAY SPLIT
http://www.muscleandstrength.com/workouts/shaun--s-3-day-muscle-building-split.html

when your bulking, avoid doing cardio

Quote:

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Originally Posted by TreyTrey12

Yeah I understand, im just meaning I'll rather train in comfortable conditions to atleast get my endurance and stamina in shape. I understand ill be in 100 + and probably below 50 temperatures while deployed.

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Just depends on the season. I don't know how it works there, but here, even if you go in the summer, you'll end up doing some survivaling in colder regions. Here they either go to scotland or norway for it. Don't know how it would be over there though.

@Illgamez, don't know if I remember it right, but he's dutch. The worst thing that's going to happen is that they try to break him completely. If he still doesn't stop after that he can just leave xD

Quote:

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Originally Posted by Shinji_Hirako

Bulk (have a calorie surplus of 500+) for example, if your daily calorie is 2500, you eat 3000. protein is very important!!

routines you can do is

SS
http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

OR

3 DAY SPLIT
http://www.muscleandstrength.com/workouts/shaun--s-3-day-muscle-building-split.html

when your bulking, avoid doing cardio

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You can do cardio, I went from 170-200lbs and I still do cardio after workouts and on my off days.

Whoever tells you to run, or work out in the morning is an absolute idiot.(f you're literally trying to build your body)

Its' amazing if you're CUTTING because your burning fat AKA LOSING WEIGHT whilst gaining muscle. Thats' horrible to do if you're trying to bulk in a small period of time, especially if you're going to join the marines as they will force you through endurance and you WILL lose weight and cut with that.

Work out later in the day, and eat fattier meats(Chicken). Make sure you do get fats in your diet because your hormone levels are going to go crazy if you dont. TIME YOUR CARBS.

Yes, high carb diets are good to gain weight.

Not if you eat them at the wrong time. Eat your breads in the morning and before you work out. If you do this correctly you'll minimize the amount of fat you'll gain from excessive food.


Just try to get your weight up, they're going to have you running on some intense meals and definitely crazy cardio.

If you're worried about your stamina avoid long distance running because you will not make large gains if you're trying to improve in that regard. Try short sprints or quick intense workouts. High intensity workouts can improve your low intensity to some degree.

Supplements wise, what would be best?
Im thinking of using some weight gainer for some quick gains, with some multivites and fish oil.

Quote:

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Originally Posted by V-Opolis

If you do to much unnatural addage, youll just lose it real quick when your in basic and have to quit it anyway.

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Yeah thats why i stopped using creatine when i began my enlistment process. I was thinking of using weight gainer, mainly the one by muscle juice (helped me get from 138 - 175) for a extra 1200 or so calories. Its milk too so mucho protein.

Im moving back to my home town on the 5th of december, so i need to get all of this planned and iniated soon.

Quote:

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Originally Posted by supe

Instead of counting calories , count protein. To bulk up its usually; Your body weight by pound = Grams in protein a day.

I'm 165Lbs. 5'10" Trust me it works.

also no one likes counting calories.


Best Natural protein products.
Eggs - 8g-12g
Milk - 7g-9g per 250ml
Chicken breast 26g-30g per 100g

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The calories are the main ingredient in bulking, you take protein to keep the muscle mass. So telling someone trying to bulk to not count calories is a bit silly really.

Quote:

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Originally Posted by Ronin

Go running every day for about 3 hours.

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Pretty much the only post that I'd pay attention to in this thread.

I'd figured you guys want a update.

Its been a little over a week now, well i didnt start the bulking till the 20th, but since then with my new diet ive put on some muscle, Im really self concious about my chest, which was 36.5 a week ago, and is now 38" measure, so far with my work out schedule (a hour a day, 3 every odd day Monday - wednesday - saturday). Just tons of push ups, sit ups, pull ups (outside on the swing set in the backyard lol), some benching and curls and squats. I cant really get serious with running till i get down south next week. Ive gained some weight too, 8 pounds. All is well so far.

The strange thing is, yesterday i counted my daily calorie/protein/carb intake. Ive been consuming about, on average, 6,000 CALORIES a freakin day. Crazy! For less than 200$ a month too. I think im getting too many carbs though.

As for supplements, im not taking any weight gainers that shit makes u shrivel up. However, I am taking these 1 a day vitamins and some amino acid pills.

So far so good.