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Anonymous
question.

im a hardgainer, im about 6'2", 152-160 pounds, highly active, i run cross country, wrestle, longer distances in track in the spring, but I have a question.

I work so goddamn hard all the time but I barely get any muscle.
What is reccommended calorie/protein intake?
>> Anonymous
More.

If you still don't get big, even more.

Easy question.
>> Theodore Roosevelt !!J8LZ2zthmwi
you do too much cardio...

if your trying to gain weight you should eat around 20xBW calories, with 1 g protein per lb of BW
>> Anonymous
Are you fucking retarded? You do WAY too much cardio. Do maybe twice a week at most.... ehh i'd say none and just lift big and heavy and drink protien shakes 2 to 3 times a day and eat your fucking ass off and voila.


STOP DOING SO MUCH CARDIO
>> Anonymous
He doesn't do too much cardio. He just doesn't eat enough to compensate for his calories burned by his natural metabolic processes and exercise. Ergo, my original advice: Eat more. If that doesn't work, eat even more.

Have -at least- 1g of protein per BW daily. Load up on carbs. 3:1 Carb:Protein ratio is usually good for bulking, but if that doesn't work load your diet with unsat fats and try a 4:1 or 5:1 Carb:Protein ratio.
>> Anonymous
you run=you break down more tissue in your legs than you build.

squat instead of running once in a while (or completely) and eat more meat. A LOT MORE.
>> Anonymous
I do so much cardio because those are the sports I do in High School.

So I need to eat moar?
easy enough.
>> Anonymous
protein is the building blocks of muscles. Make sure you're getting enough...eat more meat, nuts, etc. or get a protein supplement.
>> Anonymous
Not going to gain shit as an endurance athlete.

Enjoy your good heart.
>> Anonymous
>>349514
sadly right
>> Anonymous
even if you eat like a horse you'll hardly gain anything will all of that cardio.

Shitsux, but unless you can wait for track/cross country to be over so you can lift weights, you won't gain much at all.
>> Anonymous
>>350609

I probably should have classified. I don't have time to lift.

between school, homework, drums, eating and hanging with my friends i have no rides.
also doesnt help that the weight room is never open.

so yeah, the question SHOULD say

"How do I gain more muscle as a hardgainer who does a fuck load of cardio with no time to lift?"
>> Anonymous
>>350620
wat
>> Anonymous
you can read, good sir.
>> Anonymous
>>348818
The second I read this I knew your number one problem. Honestly, you're doing too much cardiovascular activity. For your height I would suggest adding about 500 calories per day/week until you reach about 5000 calories per day. (i.e. week 1 - 500+. week 2 - 1000+, etc...) Increase your protein intake to a minimum of 200g/day and never take more than 50g of protein per hour. Make this change slowly over a month or two.

Next, you more than likely need to change your weight lifting rep/set counts. Keep in mind that if you lift a weight so heavy that you can only lift it once, that will be your baseline 100%. Now, 50% and below (works out to approximately 18 reps until failure) will do almost nothing but cardiovascular improvements. 70% (12 reps until failure approximately) and below will cause sarcoplasmic tears that will make you more toned and endured. 70% and above will make myofibril tears that will give you the bulk you want. Shift your workout rep/sets to fit with this mentality. i.e., Instead of starting with a weight that you can do 20 reps with, bump it up so that you do a pyramid set of 12,10,8 and 6 reps.

The core principles that make a difference here are protein, calories and the magnitude of the weight you're lifting. Change all three and you will see a massive change.
>> Anonymous
>>350620
You don't?...
>> Anonymous
>>350789

That sounds like fucking awesome advice.

No really, if I had time to lift I probably would do that. Unfortunately I don't.

D:
>> Anonymous
>>350803
Ehhhh, my only advice if you reallllyyy can't lift and want to look large is to do retarded amounts of cardio so that your body fat stays at incredible lows. Then, follow home routines like - http://fitness.scoobysworkshop.com/. Essentially your goal to 'look' big is to keep your body fat down so low that the toned muscles you do have look bigger by comparison lol. :P
>> Anonymous
>>350815

not at all as hard as that sounds during wrestling season.
that's when i really need the muscle.
so, im guessing, If i eat retarded amounts of protein and work my ass off at wrestling practice then ill gain muscle, lose fat, and be happy.

gewd plan guis?
>> Anonymous
>>350620
your problem; friends
>> Anonymous
>>350826

yeah honestly, wtf is that shit.