bulking up

wrigley's SG

My greeting to all here.

im 18 this year, height of 181 and weight of 67.

Can anyone, give me a guideline on what to eat, and what exercises i should do without dumbbell to bulk up ?

Any exercises routine designed for me would be greatly appreciated.

manyu882 SG

use barbell or kettlebell lo. if u want u can try sand bags or logs.

eagle SG

Do the big 3

Deadlifts
Squats
Bench Press

Eat all the protein you can, and sleep well :D

I have copied an article from somewhere before. Do read :D

Exercise for muscle building and fat loss FAQ

bryanw SG

good info. i can follow my figure not there

ulquiorra87 SG

Just wondering will doing like an hour of cardio a day along with a bulking up routine cancel my efforts?? would anyone know?

One makes you gain mass one makes you lose mass.. I'd like to do both in a single day regularly to gain overall fitness so i'm just wondering

mrvictor SG

doing cardio especially that of one hour will not only hampen your growth, it will completely destroy what little muscle mass you have left. you should limit yourself to 15 minutes of high intensity cardio a week and no more. do not run 2.4, instead train sprint intervals, they preserve muscle mass and help burn fat faster.

you want to bulk up, you have to intake 3000-5000 calories a day, 120-180g of protein, sleep 7 hours at least, and train 3 times a week, just 40 minutes each session on compound exercises like bench press, squats and deadlifts.