how can i go from being 155 to being 21-235 in 2-3 years without taking sterioids? i want help because this is a real goal of mine. any suggestions would be appreciated.

I can do this no problem! I just eat whatever I want, whenever I want! Seriously though - it takes a lot of iron pumping and huge dedication fortified with proper nutrition. I would suggest looking at Tom Venuto's ebook - I haven't personally read it, but I've read his blog and he seems to really know his stuff about nutrition and workout for a natural (no steriods) physique.

Few questions.



How old are you?

How much time do you have to dedicate to proper lifting?

How dedicated are you to making sure you eat right 100% of the time?

What is your final goal? Strength? Mass Size? Sports? Looking good Naked?



These questions play what kind of lifting you should do and what you should really expect gain wise from the program you follow.



IF and this is a BIG IF, you eat right, train hard, and all goes well you could get 25lbs of muscle (good stuff vs bad) in the 1st year. Provided your new to lifting and work hard that won't be 'too' tuff. Some gain more, some less but 25lbs is safe.



Year two is going to be tuffer. 10-20lbs is another safe bet but again its hard to gain just muscle (you can add fat easily as Angie said).

I have to laugh... 'cause I immediately thought... Jeez... Get Pregnant with twins... be on 24/7 for years... Be so tired you can't do anything but curl a baby (I think my biceps will look amazing when I lose this fat!)...



Ultimately, I wouldn't get too married to a number. I would pay closer attention to the mirror... Going for symetry.



Like Shawn says... eat RIGHT, heavy lifting with good form! Probably avoid things like long distance running...



Good luck with your goals!

Just as an example for ya David here is my success.



Nov 07 182 @ 20% BF

May 08 194 @ 16% BF (was lower but i'll be safe on #'s)



12lbs gained in 'easy' view for 6 months



However it went beyond that.



182 @ 20% BF = 145.6lbs Lean Muscle 36.4lbs Fat

194 @ 16% BF = 163 lbs Lean Muscle 31lbs Fat



So in 6 months i gained 17+lbs of muscle while losing 5+lbs of fat.



I ate CLEAN (VERY CLEAN) and worked out 5 days a week for the most part. Its possible just takes work.



Since then I have maintained as I don't eat like that anymore and don't train like that for the most part.



I'm going to start doing 4x's a week on a 16 week program and will monitor my food intake but my goal isn't bulk as much as losing some more fat. We'll see how that goes



http://www.traineo.com/14_5846_0.html



Link to forum that had pictures (can't see at work) so not sure if their still there.

Read this for a good idea of what is probably the best way to gain weight and muscle. It's the Milk and Squats program. It's been around for a long time and has been proven to work.



Mark Rippetoe even claims it works better than steroids for packing on the pounds .



http://www.leehayward.com/squats.htm



One thing that is probably emphasised in the article (haven't read it in a while), but I would like to re-emphasise, is that you will need to eat a lot more than you do now.



--

Ryan

Great routine, but I wouldn't recommend starting with that. Hop on the Stronglifts 5x5 program, and when you can squat 1.5x your body weight, think about switching to the Milk and Squats program... This will give your body some time to adjust to lifting free weights and build a foundation of strength.



If you are doing well and still seeing good gains, it wouldn't hurt to keep on the 5x5 until you hit 2x your body weight in squat.



But as many mentioned, the most important part of this will be eating. You need to eat well/clean, and eat A LOT. Egg whites will be your friend

You're right, milk and squats might be a bit brutal for a beginner (I wouldn't want to try it ).



Actually, here's a stronglifts article on gaining weight. It contains some good tips (and food choices):



http://stronglifts.com/how-to-gain-weight-for-skin ny-guys/

Wow awesome goal man that is a substantial amount of weight. That will take some true dedication and being loyal to yourself. Anyone can gain weight but the important thing is to gain good weight. The biggest battle will be in the kitchen rather than the gym as one workout per day may be 2 hours but that leaves 22 hours a day to eating properly.



There is some nutritional advice on how much protein to consume for your bodyweight here: http://www.thestrengthcenter.com/greyhound_display .php?article_id=2



And this article gives you some good post workout advice on what to consume right after you train: http://www.thestrengthcenter.com/members/article.p hp?userID=1&articleID=29



Good Luck,

IMHO



You should adjust your goal. If you want to stay away from steriods you are not likely to get to 235 lbs. with a decent bodyfat percentage. Unless you are 6'6".



Adding 10 pounds of muscle while maintaining your bodyfat % over the next six months. That's a much better goal and a good starting point.



How to do that is the real question.

1. Diet- It's probally going to take you a few cycles of overfeeding and cutting back to shed the added bodyfat.

2. Lift HEAVY using as many compound exercises as possible. 3 Sets (10 reps. 8 reps. 6 reps). Two exercises per body part done once a week (Google 4 day split)

3. Don't waste money on supplements. Lift EAT rest and repeat.



Good luck