Building muscle?
Mar 11, 2009 | 11:20 PM
#11
eating protein such as fish provides a much better source of protein, but if your schedule is anything like mine the protein shakes are the way to go! i don't have time to prepare healthy "good tasting" meals. gmctrk posted some good stuff there....for a home exercise i would follow what he posted and and make sure you get ur protein everyday....130-150grams minimum!!!! if i was a betting man i would say you gain 5-10 lbs within 2weeks then results become slower and take longer. but down the road you will be pleased. us skinny guys gain weight fast when we start putting good amounts of protein in our bodies.
Mar 11, 2009 | 11:26 PM
#13
Mar 11, 2009 | 11:32 PM
#14
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I am about to give you the bible so listen carefully:
Since you are a newb, you will put on some muscle rather quickly (these are the biggest gains you will ever get if you continue lifting):
1) Eat 500 calories more than your BMR (basal metabolic rate). A young adult male of your size probably burns about 2000 calories per day, so shoot for 2500 calores per day of food intake. Consume 150 grams of protein per day (600 calories worth) and the rest of your calories should be divided between fats and carbohydrates (preferably rice, potatoes, etc). I think eating 1 serving of fish a day is a good idea for general health as well. Your sources of protein should be lean ground beef, fish such as salmon and tuna, chicken, and any other lean meats you may like.
2)DO NOT OVERTRAIN...more lifting is not better
Here is an outstanding routine for you to follow:
Day 1:
Bench press
Incline press
Pullups or lat pulldown machine
bent over rows
deadlifts
shoulder press + dumbell side lateral
day 2:
squats
leg press
leg curls
standing calf raises/seated calf raises
barbell curls or db curls
tricep pressdowns
That's straight from Dorian Yates 6 time Mr. Olympia book. He recommends that be done in a one day on, one day off fashion. But I would go so far to say myself that you should do those 2 workouts only 1 time per week. The growth takes place outside of the gym, not in it.
Don't get caught up in what other people do, or fancy movements, or machines. If you really want to get down to the basics, the only exercises you need are squats, bench press, and deadlifts. You will get outstanding results by just doing those 3.
3) Stay consistent, drink a lot of water, don't do drugs/alcohol (not saying you do), use a protein powder or creatine supplement if you like (not necessary). And finally, don't expect results over night. Plan on seeing improvement by 6 months, and a pretty drastic change by 1 year.
Good luck
Michael
Since you are a newb, you will put on some muscle rather quickly (these are the biggest gains you will ever get if you continue lifting):
1) Eat 500 calories more than your BMR (basal metabolic rate). A young adult male of your size probably burns about 2000 calories per day, so shoot for 2500 calores per day of food intake. Consume 150 grams of protein per day (600 calories worth) and the rest of your calories should be divided between fats and carbohydrates (preferably rice, potatoes, etc). I think eating 1 serving of fish a day is a good idea for general health as well. Your sources of protein should be lean ground beef, fish such as salmon and tuna, chicken, and any other lean meats you may like.
2)DO NOT OVERTRAIN...more lifting is not better
Here is an outstanding routine for you to follow:
Day 1:
Bench press
Incline press
Pullups or lat pulldown machine
bent over rows
deadlifts
shoulder press + dumbell side lateral
day 2:
squats
leg press
leg curls
standing calf raises/seated calf raises
barbell curls or db curls
tricep pressdowns
That's straight from Dorian Yates 6 time Mr. Olympia book. He recommends that be done in a one day on, one day off fashion. But I would go so far to say myself that you should do those 2 workouts only 1 time per week. The growth takes place outside of the gym, not in it.
Don't get caught up in what other people do, or fancy movements, or machines. If you really want to get down to the basics, the only exercises you need are squats, bench press, and deadlifts. You will get outstanding results by just doing those 3.
3) Stay consistent, drink a lot of water, don't do drugs/alcohol (not saying you do), use a protein powder or creatine supplement if you like (not necessary). And finally, don't expect results over night. Plan on seeing improvement by 6 months, and a pretty drastic change by 1 year.
Good luck
Michael
eating protein such as fish provides a much better source of protein, but if your schedule is anything like mine the protein shakes are the way to go! i don't have time to prepare healthy "good tasting" meals. gmctrk posted some good stuff there....for a home exercise i would follow what he posted and and make sure you get ur protein everyday....130-150grams minimum!!!! if i was a betting man i would say you gain 5-10 lbs within 2weeks then results become slower and take longer. but down the road you will be pleased. us skinny guys gain weight fast when we start putting good amounts of protein in our bodies.
Mar 11, 2009 | 11:33 PM
#15
Mar 11, 2009 | 11:37 PM
#16
http://cgi.ebay.com/CYTOSPORT-MUSCLE...3%3A1|294%3A50
Mar 11, 2009 | 11:38 PM
#18
Try and stay away from protein power. Whole food is a better source of protein than the standard whey you are likely to buy. 125-150grams of protein per day will not be hard to get from whole food.....beef, chicken, salmon..
As far as sets/reps.....do 1 warmup set 10-12 reps, then go up in weight do 1 set of 6-8 reps but don't exhaust yourself. The final set is what I like to call the all out set. This is where you earn your muscle. Give this last set your best effort to failure and choose a weight that you should be able to get 4-8 reps or so. The first couple of times you workout will more or less be a learning experience as to what amounts of weight to use for each exercise.
As far as sets/reps.....do 1 warmup set 10-12 reps, then go up in weight do 1 set of 6-8 reps but don't exhaust yourself. The final set is what I like to call the all out set. This is where you earn your muscle. Give this last set your best effort to failure and choose a weight that you should be able to get 4-8 reps or so. The first couple of times you workout will more or less be a learning experience as to what amounts of weight to use for each exercise.
Mar 11, 2009 | 11:42 PM
#20
bodybuilding dot com has a lot of informative forums and very good deals on supplements. you can find loads of different workouts on there, each person reacts differently to certain workouts.
Its 80% how you eat and 20% how you train. I was in Martial Arts my whole life and always battled gaining mass even though I worked out hard, I wasn't supplementing my body after burning so many calories. My senior year in highschool I weighed about 200lbs @6'4", now (4 years later) I'm 245 and grew to 6'5". I eat a TON of chicken, salmon, eggs, tuna, rice, pasta, and veggies for most of my meals. Of course protein shakes are essential and there are MANY other supplements that need to be a part of your routine:
-Multivitamin, I use to take animal paks but now I use Orange Triad(cheaper, same ingredients)
-BCAAs, Branch chain amino acids are natural aids to muscle building & recovery (powder mixes with anything, come in flavored or tasteless)
-Creatine, Many forms are out there but I prefer ethyl ester (less water retention)
-Lots of other things that you can look into once you get the hang of it, natural testosterone boosters (not growth hormones) such as HMB and tribulus.
EDIT: on the protein subject, Optimum Nutrition has one of the best lean whey proteins on the market. Cytosport uses a TON of sweetner in thier protiens which can cause a man to shart himself when squating
Its 80% how you eat and 20% how you train. I was in Martial Arts my whole life and always battled gaining mass even though I worked out hard, I wasn't supplementing my body after burning so many calories. My senior year in highschool I weighed about 200lbs @6'4", now (4 years later) I'm 245 and grew to 6'5". I eat a TON of chicken, salmon, eggs, tuna, rice, pasta, and veggies for most of my meals. Of course protein shakes are essential and there are MANY other supplements that need to be a part of your routine:
-Multivitamin, I use to take animal paks but now I use Orange Triad(cheaper, same ingredients)
-BCAAs, Branch chain amino acids are natural aids to muscle building & recovery (powder mixes with anything, come in flavored or tasteless)
-Creatine, Many forms are out there but I prefer ethyl ester (less water retention)
-Lots of other things that you can look into once you get the hang of it, natural testosterone boosters (not growth hormones) such as HMB and tribulus.
EDIT: on the protein subject, Optimum Nutrition has one of the best lean whey proteins on the market. Cytosport uses a TON of sweetner in thier protiens which can cause a man to shart himself when squating
Last edited by MeanZ71; Mar 11, 2009 at 11:48 PM.