Help me gain 10-15 lbs of muscle by July.

[absoludicrous]

This is an actual PM I sent to someone on here, but their PM box is full. I'll let you guys give a go at it...

In an effort to not clutter OOT with another workout regimen I figured I'd ask you as you seem fairly knowledgable, at least I hope so.

I'm looking to gain upper body muscle, I'd like to gain 10 lbs of solid upper body muscle by July. I'd like to focus on chest, biceps, triceps, deltoids, and back. I'm not as concerned about my lower body at the moment, which sucks, but that's how it is.


Background on me:

6'5" 195
20% body fat

Workouts: (not limited to...)

Bench Press: 120lbs 8x
Preacher Curl: 70lbs 8x
Dumbell Curls: 40 lbs, both arms, 8-10x
Triceps cable pull down: 80lbs 8-10x
Lat Pull: 100-110lbs 8-10x

Here are a few examples of what I'm doing for weight on various machines. I could list a bunch more, but I'm not sure if our definitions of the machines would correspond with one another.

Like I said earlier, I'm mainly interested in building muscle. I play basketball, and ride the bike four days per week, about 30-45 minutes each. I'm not worried about muscle definition as I know I will gain it when I'm losing fat, and gaining muscle.



I'd like some insight on what exercises you recommend for me based off my goal(s). Obviously bench press, bicep curls, and tricep curls come to mind. However, being the experienced lifter that you are, what are some other alternatives that will give me one hell of a work out.

Lastly, give me an idea about using things such as Creatine, and Whey protein. What other supplements (non roid) can I use that will help with the process?


Thanks,

Tony

[edfurlong]

Squats and deadlifts. I know you don't want to hear it, but there it is.

[amplify]

http://www.amazon.com/Super-Squats-P.../dp/0926888005

[leehrat]

losing fat and gaining muscle simultaneously=not really possible unless you're on cycle or using gh, igf, or insulin

[guids]

[ QUOTE ]
losing fat and gaining muscle simultaneously=not really possible unless you're on cycle or using gh, igf, or insulin

[/ QUOTE ]


wrong, op should be able to do both at the same time.

[XxGodJrxX]

If you are unconditioned, then you should be able to put on fat and gain muscle at the same time. It isn't until you are in the iron game for a while that you reach a point where you cannot effectively do both.

[EricW]

[ QUOTE ]
[ QUOTE ]
losing fat and gaining muscle simultaneously=not really possible unless you're on cycle or using gh, igf, or insulin

[/ QUOTE ]


wrong, op should be able to do both at the same time.

[/ QUOTE ]

yes

[cbloom]

[ QUOTE ]
[ QUOTE ]
losing fat and gaining muscle simultaneously=not really possible unless you're on cycle or using gh, igf, or insulin

[/ QUOTE ]

wrong, op should be able to do both at the same time.

[/ QUOTE ]

True, but if your goal is just to be at a certain state by July, it's more efficient to focus on gaining muscle first, and then focus on cutting. Your overall result will be much better/easier if you do it in two stages.

[leehrat]

[ QUOTE ]
[ QUOTE ]
losing fat and gaining muscle simultaneously=not really possible unless you're on cycle or using gh, igf, or insulin

[/ QUOTE ]


wrong, op should be able to do both at the same time.

[/ QUOTE ]

why? because he's so fat? i'm around 15% right now since i'm bulking like i do every winter but if i decided to run a caloric deficit of say 500 calories a day and kept busting my ass in the gym i guarantee you i wouldn't gain any muscle, but would merely maintain a good amount.

[Blarg]

[ QUOTE ]
[ QUOTE ]
losing fat and gaining muscle simultaneously=not really possible unless you're on cycle or using gh, igf, or insulin

[/ QUOTE ]


wrong, op should be able to do both at the same time.

[/ QUOTE ]

I got a six-pack while eating so much I was practically getting sick doing it. Deadlifts!