help gaining weight/muscle mass.

I was 70kg in Sept 08, I was 91kg in April just gone, and now I'm on a diet and hitting the cardio and I down to 85kg, probably get to 83-84kg before I start eating normally again, fill out a bit towards the end of the year back up to 87-88kg but leaner than currently.
All you have to do is EAT, not like a bodybuilder, not like a bird, not like someone not wanting to get "too big", just eat. Get 2 pizzas from supermarket, after every training session, cook them both, put them face to face with each other and eat that pizza sandwich. Breakfast have 500ml chocolate milk and 6 eggs, blend it all up. Just some ideas.

You have to eat BIG to get bigger, but you won't balloon 20lbs overnight, especially if your output is high and you are train regularly. When you get to the weight/size you want, drop back the eating a bit and see how it goes. Trial and error, and time.

 

i want to ask MR SMALL -I alkso loose 10 kilos because a accident.Now i start again training.I know that i will take back this kilos.But i dont want to take fat.You thing i can get this kilos "nice" if i dont lift weights?I only do bodyeaight exercises and hiting the bag.

 

mporeis na pareis piso ta kila "kala", alla tha parei perissotero kairo, ta varoi apla einai eukolos tropos na xtiseis tous mues sou, xoris exoteriki antistasi (ite varoi, to soma sou, to heavy bag) den mporeis na xtiseis tous mues sou, kai me pragmata pou einai statheri antistasi (to heavy bag, to soma sou) se mia fasi den tha se voithisoun. simvouli mou einai proponithou dinata, kai na min tros xalia, kai na deis pou eisai se ligous mines. genika to varos erxete piso grigora, ama xathei xafnika.

incase you are not greek which I think you are!
you can get these kilos back "nice", it will just take longer. weights are an easy way to build muscle because you can increase the resistance easily. you need external resistance to build muscle, you can do this with heavy bag, bodyweight, weights etc. but things like heavy bag, bodyweight, they are the same resistance and there will come a time where they do not stimulate your body enough and you need to find a way to create more resistance in order to grow more. my advice is to train hard, don't eat like crap, and see where you are in a few months. usually things come back quickly if you suddenly lose weight.

 

Yes i am Greek manTHANK you.better i write you in greek about this.Loipon opos eipa exasa 8-9 kila.Twra omos poy epanerxomai siga siga kserw pws tha ta ksnavalw.Tha prospathiso na mhn parw panw apo 5 kila giati exw ipsos 1.73 kI 75 KILA AYTH TH STIGMH.Prin hmoyn se mia fash 86 kila alla me arketo lipos.Telos pantwn ,twra arxizw na troo kanonika _5-6 geymata thn hmera kai h prponhsh moy exei ws ekshs.Kanw 4 fores thn ebdomada skiamahia kai sako .Sto telos kaue proponhshs kanv push ups,pull ups,squat kai koiliakoyw.Kai thelw na rwthsv an me ayth thn proponhsh tha mporesw na parw ta kila moy xwris na valw poly lipos.Sigoyra me ta barh tha htan pio eykolo alla den thelw na ta syndiasw tvra ola mazi.Isws se kanena mhna na arxisv ena programma me varh alla gia thn wra thelw na epikentrothw se askhseiw bodyweight kai oso perissotero box.

 

to sxedio sou na kaneis prota ta box na 3anampeis stin routina sou, ke meta na prostheseis stin routina sou ta varoi, akougete poli kalo. ta kila einai kurios dieta ke xronos, ama ta valeis pio grigora tha einai perissotero lipos, opotan min trexeis na valeis kila kai tha einai kurios kathara! ama valeis ta varoi mesa tha einai pio eukoli kai grigori douleia, ta bodyweight kai to box tha sou valei kila alla opws eipa, os ena simeio.. mporeis na proponitheis dinata gia tora kai na deis ospou na se parei, kai meta na prostheseis ta varoi ama deis oti xreiastei kai ta kila sou einai ta idia. gia na valeis kila xoris lipos, prepei na ktiseis mues. to box, bodyweight ktl tha se paroun os ena simeio alla meta auto to simeio theleis perisoteri e3oteriki antistasi. mporeis na kaneis antis pushup, pushup me to ena xeri, i squats kratontas varoi i me kapion allo stin plati sou, pullups me varoi sta podia sou, liges idees.

 

Loipon tiw askhsei tis kanv panta meta apo to box.Ektos apo sako exv kai mpara,althrew kai kila,alla provlimatixomai sto oti ama kanv varh ua kopsw merew proponhshs sto mpoj.Ektow kai anti gia ksexvristh mera kanw ta barh meta apo thn proponhsh ston sako.Pws soy fainetai ayto?Dhladh na synexisv ton sako kanonika kai sto telos ekei poy kanw tiw askhseiw endtnamvshw na balv kai merika barh.Ti les gia ayto?

 

A epishw ksexasa na soy pw oti to gym moy eklise gia kalokairi.Opote proponoumai spiti ston sako,skiamaxia klp.H routina moy gia ayton ton mhna tha einai kapws etsi- http://www.punchingbagworkout.com/ An thes mporeiw na moy peiw thn gnvmh soy kai gia ayto?Uelv ektos apo fysikh katastash na aytomatopoihsw kai na veltiosw ta vasika combos.An uew dvse moy kapoia symvoylh kai gia ayto.(SYGNWMH POY SE BAZV SE KOPO)

 

tha evaza ta varoi se kapoia fasi mona tous gia na mporeis na faeis apeutheias meta ke na mporeis na sikoseis ta maximum kila stis askiseis sou, an ta kaneis meta tha douleveis perisotero tin antoxi sou.

den einai kopos file. auto to programma fainete enta3i.. tha sou elega kane tin proponisi sou kanonika, oso to kaneis, kai 3 fores tin evdomada na kaneis varoi se diaforetiki ora.

 

SORRY AGAIN.An kanv 4 fores thn evdomada to parapanv programma ston sako mazi me ta pushups kai toys koiliakoys, einai entajei na kanw kai 2 meres varh dhladh?An nai tha moy proteines na kanw ena programma gia olo to swma 8-10 reps 3set ekrhktika?pws to vlepeis?

 

ne re mia xara etsi tha einai
na kaneis etsi opws eipes, i 5x5, me kiniseis squat, deadlift, press, row, etsi tha einai enta3i. emfasi tha einai sto VAROS oxi na mporeis na ta rixneis edo ekei, prepei na iparxei diskolia.

 

1h mera push ups 4x25

flys 3x8

pull ups 3x8-10

kopilatikh me bara 3x8

pieseis omoys 3x8

squat me bara 3x8

deadlifts tentomena podia 2x8

jumb squat 3x20

ayto 2 fores thn evdomada kai 4 fores to programma me ton sako

 

ase ta flyes ke kane squats ekei!

 

Yeah just eat.