CelticsStrong
Other Discussions => Off Topic => Topic started by: WeMadeIt17 on May 26, 2013, 12:53:38 AM
-
Alright guys i am looking for a little help. I am a 22 year old male and i am 5'10 153. I am gonna start working out at the gym with my brother and I wanna add on 10-12 lbs of muscle. I know one thing i have to do is up my calorie intake which i know, but i was wondering if anyone else had any tips to give me. Like examples of foods to eat, Shakes to drink, and so on. So looking forward to reading and thanks for any help!
-
In terms of supplements, I would suggest taking a multi-vitamin daily (example: Centrum). Outside of that, fish oil, creatine and a branched chain amino acid supplement (this particular supplement is even optional) can help...EAS protein powder is really good...I take the chocolate flavored one, but they do offer a vanilla flavor as well. Also, look into "casein protein"...this is typically found in dairy, but studies have shown taking this as your last meal/snack before bed can really help with building mass... You don't need much more than that. There's lots of other supplements out there, but those items are basically all you kind of really need if you are just starting out. It really just comes down to eating. At first, it will suck. If you are not used to eating a lot, just do the best you can. Your digestive system will eventually adapt. Just eat every 3-4 hours and make sure you get a good night's rest as often as you can. This is when the body regenerates the most. If you drink alcohol, try to cut that out at best you can. Empty calories can really hurt progress if consumed enough. Obviously a beer or mixed drink here and there won't hurt, just like having McDonalds or fast food once in a blue moon won't hurt, but if you are into getting drunk on a regular basis, you will need to curb that.
Food-wise, just eat 'clean' and often..at least 5 times per day, but shoot for 6.
The link below will provide you with a sample meal plan for 'clean bulking'...There are more meal plans out there, just use Google to find them. Bodybuilding.com is a great source for information, too! Utilize it!
http://www.muscleandfitness.com/nutrition/gain-mass/build-muscle-stay-lean-meal-plan?page=3
This link provides 20 foods that are beneficial for building muscle.
http://stronglifts.com/20-super-foods-you-need-to-build-muscle-lose-fat/
Basically, eating healthy doesn't have to be a chore. Oats, turkey sandwiches on wheat bread, eggs, red meat, poultry...there's lots of healthy choices that taste good. Prepare meals in advance, too. Eating often means you will be spending more time in the kitchen. Prepping meals in advance can save lots of time.
Lastly, with increasing protein/food intake, just be prepared to go to the bathroom a bit more than usual. This is normal obviously, but just giving you the heads up.
Best of luck with this.
PS: Protein intake is going to be the biggest thing, but make sure you get your carbs, too! In regards to protein, the general rule of thumb is that you want to consume 1.5 grams of protein for every pound you weigh...so, for example, you currently weigh 153 lbs...153 x 1.5 = 229.5 grams of protein you will need to consume daily if you want to bulk up. Your goal of 10-12 lbs is very doable. Just stick with the plan, work hard consistently...challenge yourself working out...Do a weight that is tough, but not impossible..., and eat healthy as often and best you can. You may hit a 'wall' at some point, but just keep going and you will eventually break through it.
-
Here's my experience-
If you're a skinny guy, using creatine is no big deal. If you do heavy weights every day, which you definitely can at your age, you'll get bigger noticeably faster. If you do use creatine, you will use it for a few weeks, then go off for a few, and then back on, and so forth. Make sure you don't overeat when you are off, because that's an easy way to get fat.
Be sure to eat protein- a shake, tuna fish, a protein bar, within 30 minutes after workouts.
-
Read this:
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738
Nothing will help you to gain strength and muscle mass faster than applying the knowledge in that book.
-
you can get those 10-15 lbs in 2 months basically doing pushups alone...
no need for supplements
my recommendation is callisthenisc, look for bar brothers on youtube
-
Read this:
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738
Nothing will help you to gain strength and muscle mass faster than applying the knowledge in that book.
Excellent suggestion. TP.
So many people go to Planet Fitness or whatever gym and spin their wheels using numerous cable machines or focus too much on arm curls. Nothing will get you bigger than compound barbell lifts. A compound lift is simply an excercise that requires more than one muscle. For example, Tricep extension simply uses the tricep. Bench press being a compound excercise, uses the tricep, chest, front shoulders, get the idea? So hop on a proven plan (there's tons out there with a quick Google search). Reason I say this is because you will see results much faster by going to the gym and knowing exactly what you're doing as opposed to wandering around and doing whatever machine you feel like (I use to do this all the time when I started out lol).
And yes you are 100% correct, you need to eat more. You're maintenance calories are right around 2000 calories for somebody of your size so simply eat more than this every day and you will grow. Maintenance calories simply means the amount of calories you need to stay at exactly the same size. Just make sure you're not eating pizza and nachos to get those calories or the size you gain, will not be the kind of size you want lol. Doesn't mean you can't eat these foods however.
So eat big and use compound exercises and you will grow. It may take you awhile to find a groove but once you do, I bet you'll fall in love. Nothing will feel better than going to the gym after a stressful day and smashing on some weights.
P.S. I personally wouldn't spend a second thinking about any supplements now until you know how to eat properly (not implying you don't but doing it consistently and seeing results is another ball game). Protein powder being the only exception.
Promised myself I'd keep it short but I knew that wasn't going to happen! Fitness is a true passion of mine right up there with the Celtics so if you have any questions please shoot me a PM! I love helping people
-
Lots of good posts. I think the general consensus is just to eat healthy, don't go overboard with the supplements, but taking a good protein powder at the bare minimum can certainly help, lift heavy and use a lot of free weights.
Can't say I disagree with any of those statements. One thing you've got to remember is that fitness regimens/plans/courses of action are very subjective/opinionated. What works for one person, may not work as well for another. The first year of working out is really kind of your trial and error period. Try different things and when you find something that works for you, roll with it and fine tune it whenever need be.
Once you get into a rhythm working out, you'll absolutely love going and won't view it as being a labor!
-
Thanks so much everyone! Yeah i have worked out in the past mostly lazy though. Played basketball and got away with, and got away with playing at a competitive level because of my knowledge of the game. Now i want to be able to really put on a little bit of mass and look better. I appreciate everything looking to join a gym and be expecting some PM's from me! Again thanks so much.
-
Thanks so much everyone! Yeah i have worked out in the past mostly lazy though. Played basketball and got away with, and got away with playing at a competitive level because of my knowledge of the game. Now i want to be able to really put on a little bit of mass and look better. I appreciate everything looking to join a gym and be expecting some PM's from me! Again thanks so much.
My favorite protein shake brand is gold standard, imo the best tasting protein.
Also NO explode is probably the best product for bulking up and their are similar products that don't have too much caffeine if you are sensitive to that. The creatine makes you look bigger, the No2 helps you heal quicker and the caffeine gets you really amped when you lift.
For lifting your routine should include, squats, bench press, dead lift and hang cleans.
-
Alright guys i am looking for a little help. I am a 22 year old male and i am 5'10 153. I am gonna start working out at the gym with my brother and I wanna add on 10-12 lbs of muscle. I know one thing i have to do is up my calorie intake which i know, but i was wondering if anyone else had any tips to give me. Like examples of foods to eat, Shakes to drink, and so on. So looking forward to reading and thanks for any help!
I stopped using supplements for over a year now. My calorie intake is exactly what you said, it shot up significantly. Don't worry about the weights you use, because if you are consistent, you will increase the weights you lift. I say, always shoot for 1 rep maxes going in a pyramid system (going up in weights but your reps goes down). Something I like to do is a 20 (very light weight), to 12 (warm up), 8 (warm up x2), then up to my workout sets of 8 reps, 6 or 4 reps (depending on the weight), then 1 rep maxes.
Also, focus on working on complementary muscle groups or workouts that work out different muscles at the same time. Take benching for example, besides your chest, your triceps, biceps and even shoulders are going to work. Squatting works out your quads, hamstrings, gluts and back. Always shoot for workouts that target multiple muscle. I would also say, don't worry about food because if your workouts are intense enough, you will start eating a lot.
Another thing is, don't be afraid to try different things or other people's workouts. There is not "right" way to working out. I primarily doing heavy lifting, but recently been doing crossfits with some buddies of mine and it kicked my butt.
-
Get the workout down before worrying about gaining weight. A lot of guys wind up being a lot better at "bulking" than lifting. Develop a good routine and stick to it, with a couple of slow-rep, low-weight form days in there to make sure your technique is good. Try to boost your intake of low-fat protein, but don't worry about gaining for at least a month while you get your routine down.
If and when you do bulk, make sure not to skip leg days, since they'll boost growth everywhere else too. And have a good ab/core routine or you'll risk developing the dreaded abgut.
Most supplements are not worth the money - look around at what others are using before setting up a regimen. You should be drinking lots of protein shakes and eating lots of light protein, though. Aside from protein almost everything is optional, though 1-2 quality supplements can help move things along.
Once you get into a good workout setup, make sure to keep changing things up - you should be switching some exercises and/or sets every 6 weeks or so. Good luck!
-
Look into various workout programs.
I recently did a program by Dorian Yates, a well known body builder. Most sets are 8-10 reps, but on heavy weights. The program covers all the body parts I thought it worked pretty well...Again, working out is opinionated.
Nutrition is what's most important.
There's a saying that getting fit is 70% nutrition and 30% working out. Just eat healthy, #1. Eating healthy basically 'molds' you. Google search for various programs. There's lots out there.
http://www.bodybuilding.com/fun/dorian-yates-blood-guts-6-week-trainer.htm
-
Squats and dead lifts will give you most mass in the least time as long as you know the techniques.
Do you really think posting Dorrian Yates routine is good for a guy just getting his feet wet? I do not.
Dorrian Yates was a roid head.
http://www.allthingsgym.com/dorian-yates-on-his-steroid-use/
-
Well started today at Golds with my brother. My brother is in a whole other boat. He is 6'5 285 now after his knee surgery set him back about 50lbs he is trying to lose weight. I work out with him because he has been in the gym much more than me and knows good routines and can point out what i am doing wrong. I was wondering if anyone could give me some specific details on eating. I know protein and such but maybe something that has helped you. Thanks again guys!
-
I got you on this, fitness is a big part of my life and im 22 as well. 5'8, 177lbs (muscle not fat) and just benched 290 today, new pr.
Here are the two main things you need to do to build muscle...
High protein intake. You should be taking in as many grams of protein as you weigh. So at 150lbs, intake at least 150g of protein a day.
After working out, I like to take a scoop of whey with milk as a supplement. Probably get around 32-35g protein with that alone. It's important to eat/drink something with a high protein content directly after lifting for protein synthesis.
Try to eat well overall as well. Lots of lean meats, fruits, veggies, dairy, etc. Try to cut down on sugar or snack foods, etc (empty calories, will fill you up without providing you with nutrients to build up muscle and will make you feel worse in general anyway).
Muscle confusion.
Switch up your workouts every few weeks to confuse your muscles into continual growth. Muscles get used to the same workouts after awhile (for example, if you bench 2+ months straight you'll probably plateau, i.e wont make gains). So instead of just bench, maybe do db press every few weeks. Switch it up. That's just one example, just do some research.
Finally, use the correct weights. There's nothing worse than an over-inflated ego (you see it all the time in the gym) and doing too much weight on workouts which leads to bad form/injury and minimal gain. Do a comfortable to challenging weight for sets that will allow you to do 6-10 slow steady reps per set. You will see gains this way.
Hope this helps!
-
Another important concept is progressive overload. Start with weights where you can do at least 6 reps comfortably (preferably 8). When you can do 12, you're ready to up the weight by 5-10% or so.
Make sure you work opposing muscle groups equal reps. That is, if you do chest press, offset this with bent-over rows; squats with deadlifts, biceps curls with triceps extensions, etc.
Work biggest muscle groups first and foremost: legs, chest, shoulders, back. Have in mind that compound exercises will work out secondary muscles, too, so for example you probably don't need to worry about arms a lot from the get go, since they get enough work from chest and back exercises.
Several things that are my personal preference, and probably not everyone will agree:
Work more free weights, less machines -- you get more freedom of motion with these.
I don't do squats, deadlifts, or anything that includes bars over the head. Yes, I know squats are supposedly the most efficient lower body exercise, but I value the health of my back and knees too much for this :P These could easily be replaced with less taxing exercises (leg press, pull-ups, etc.)
Finally, understand that even with a bad workout regimen you'll get eventually get gains -- the only difference is how quick you'll get them. And when you're starting from scratch, gains are usually easier.
Also, when I was getting back into weights a couple of years ago, I found this website very useful in terms of tips for setting up a routine:
http://www.aworkoutroutine.com/the-ultimate-weight-training-workout-routine/
-
Alright guys well looks like i have myself a little bit of a routine. Its gone like this so far this week.
Monday- Shoulders
Tuesday- Chest
Wednesday- Rest
Thursday-Arms
Friday- Legs
I am feeling the chest and shoulder workout today. Can't wait to start seeing the results. My goal is to be around 165-168lbs. by September. I am at 155 right now. This time next year i want to be at 175lbs. So hopefully i can get there.
Also quick question. I have bad ankles from playing ball. Sprained them a few times in high school and did it again about 3 weeks ago pretty good. Will working out the legs strengthen my ankles? Or is that a whole other work out in its own.
-
Alright guys well looks like i have myself a little bit of a routine. Its gone like this so far this week.
Monday- Shoulders
Tuesday- Chest
Wednesday- Rest
Thursday-Arms
Friday- Legs
I am feeling the chest and shoulder workout today. Can't wait to start seeing the results. My goal is to be around 165-168lbs. by September. I am at 155 right now. This time next year i want to be at 175lbs. So hopefully i can get there.
Also quick question. I have bad ankles from playing ball. Sprained them a few times in high school and did it again about 3 weeks ago pretty good. Will working out the legs strengthen my ankles? Or is that a whole other work out in its own.
I wouldn't do chest the day after shoulders. Your front delts are likely taxed after working out shoulders which would inhibit your pressing ability when hitting chest.
BTW...you forgot back.
If you're hellbent on only working out 4 days with 3 days off then I would suggest the following:
Mon-chest
Tue-back/tri's
Wed-off
Thu-legs
Fri-shoulders/bi's
Sat-off
Sun-off
Bi's and Tri's are smaller muscles that receive secondary work from working out larger muscles, so since you only are training 4 days a week, you simply have no available days to give them their own workout.
-
Squats and dead lifts will give you most mass in the least time as long as you know the techniques.
Do you really think posting Dorrian Yates routine is good for a guy just getting his feet wet? I do not.
Dorrian Yates was a roid head.
http://www.allthingsgym.com/dorian-yates-on-his-steroid-use/
Wait, what? Forget about what Yates used or not, that isn't the point. The point of his training principles was HIT, which was popularized by Mike Mentzer. Now whether HIT or a more frequent volume of training is better is another debate entirely. However, let's not act as though working out 4 days a week with a maximum of 1 hr a day/with one true working set approach is something completely irrational.
-
I don't do squats, deadlifts, or anything that includes bars over the head. Yes, I know squats are supposedly the most efficient lower body exercise, but I value the health of my back and knees too much for this :P These could easily be replaced with less taxing exercises (leg press, pull-ups, etc.)
Others can give their opinions too, but IMO properly performed squats and DLs will *strengthen* your back and legs, as well as your core, and prevent injury risk far more than they create it. And, nothing will increase strength faster than those lifts along with a couple others like press, augmented maybe with some pullups and dips.
But, form is everything and worth getting a qualified trainer to learn, for the first couple of months.
-
Alright guys i am looking for a little help. I am a 22 year old male and i am 5'10 153. I am gonna start working out at the gym with my brother and I wanna add on 10-12 lbs of muscle. I know one thing i have to do is up my calorie intake which i know, but i was wondering if anyone else had any tips to give me. Like examples of foods to eat, Shakes to drink, and so on. So looking forward to reading and thanks for any help!
More important than your caloric intake is your macros. You need to figure out what your maintenance level is and then slowly, as to not gain excess body fat, raise it as you see fit. Everyones metabolism is different (faster/slower), so you have to monitor your macros in order to see what your maintenance is.
For example, you take the following per day:
200g protein
250g carbs
60g fat
If it's too low (you're staying stagnant) then you adjust accordingly. Raising, again as an example, carbs to 275g.
-
Yes my brother mentioned we need to do back as well. Will be doing that as well.
-
Yes my brother mentioned we need to do back as well. Will be doing that as well.
Keep at it man! How's it going?
-
Its going well. Been trying to go at the least 3 times a week. Getting there though. Hopefully I'll post some before and after pics once I reach my goal.
-
Whatever split/routine you decide to use, I'd make sure it had all of the following:
1. Vertical Pushing (overhead press)
2. Vertical Pulling (pullups)
3. Horizontal Pushing (bench)
4. Horizontal Pulling (rows)
5. Knee Hinge (squat)
6. Hip hinge (DEADLIFT, DEADLIFT, DEADLIFT!)
7. Single-Leg Romanian Deadlifts
I am studying to be a S&C coach and have been lifting since my freshman year in HS (now a junior in college). Honestly, new lifters can usually make great gains on almost any routine, but, if you do all of the above exercises, you will most likely maximize your gains. Diet is obviously extremely important.
SLRDLs are not popular, but, trust me, they improve your balance and proprioception A LOT, which has a direct carryover to...everything in life.
Deadlifts are the single most essential exercise. REALLY work on your form. It is the best mass-gainer AND muscle-builder.
If fat-loss is a goal, I'd suggest you research intermittent fasting (it is a very easy concept). Watch your macros, and I'd take supplements to...supplement your diet. A good multi, fish oil, glucosamine, etc. If you're interested, I can give you everything I take, what brands of them I take, why I take them, and why you should too.
But really, just be consistent and don't neglect ANY lift. Only do deadlifts once a week and make sure, once you get your form down, to lift heavy.
If you ave any questions/concerns, you can ask me.
-
some quick points not to over complicate it.
at your size eat roughly 150 grams of protein a day.
about 60 grams of fat
stretch often
there are some good apps on the smart phones you can down load that will help u keep track of your food intake
good luck
-
Also, as a heavy bencher, I'll give you a pro tip:
The best way to increase your bench is to overhead press.
-
Whatever split/routine you decide to use, I'd make sure it had all of the following:
1. Vertical Pushing (overhead press)
2. Vertical Pulling (pullups)
3. Horizontal Pushing (bench)
4. Horizontal Pulling (rows)
5. Knee Hinge (squat)
6. Hip hinge (DEADLIFT, DEADLIFT, DEADLIFT!)
7. Single-Leg Romanian Deadlifts
I am studying to be a S&C coach and have been lifting since my freshman year in HS (now a junior in college). Honestly, new lifters can usually make great gains on almost any routine, but, if you do all of the above exercises, you will most likely maximize your gains. Diet is obviously extremely important.
SLRDLs are not popular, but, trust me, they improve your balance and proprioception A LOT, which has a direct carryover to...everything in life.
Deadlifts are the single most essential exercise. REALLY work on your form. It is the best mass-gainer AND muscle-builder.
If fat-loss is a goal, I'd suggest you research intermittent fasting (it is a very easy concept). Watch your macros, and I'd take supplements to...supplement your diet. A good multi, fish oil, glucosamine, etc. If you're interested, I can give you everything I take, what brands of them I take, why I take them, and why you should too.
But really, just be consistent and don't neglect ANY lift. Only do deadlifts once a week and make sure, once you get your form down, to lift heavy.
If you ave any questions/concerns, you can ask me.
I think you bring up some good points but I worry you may be getting too advanced/complicated for him.
I've heard great things about IMF but I would suggest he get a hold on simply eating consistently and eating whole clean foods before giving that a go.
-
Whatever split/routine you decide to use, I'd make sure it had all of the following:
1. Vertical Pushing (overhead press)
2. Vertical Pulling (pullups)
3. Horizontal Pushing (bench)
4. Horizontal Pulling (rows)
5. Knee Hinge (squat)
6. Hip hinge (DEADLIFT, DEADLIFT, DEADLIFT!)
7. Single-Leg Romanian Deadlifts
I am studying to be a S&C coach and have been lifting since my freshman year in HS (now a junior in college). Honestly, new lifters can usually make great gains on almost any routine, but, if you do all of the above exercises, you will most likely maximize your gains. Diet is obviously extremely important.
SLRDLs are not popular, but, trust me, they improve your balance and proprioception A LOT, which has a direct carryover to...everything in life.
Deadlifts are the single most essential exercise. REALLY work on your form. It is the best mass-gainer AND muscle-builder.
If fat-loss is a goal, I'd suggest you research intermittent fasting (it is a very easy concept). Watch your macros, and I'd take supplements to...supplement your diet. A good multi, fish oil, glucosamine, etc. If you're interested, I can give you everything I take, what brands of them I take, why I take them, and why you should too.
But really, just be consistent and don't neglect ANY lift. Only do deadlifts once a week and make sure, once you get your form down, to lift heavy.
If you ave any questions/concerns, you can ask me.
I think you bring up some good points but I worry you may be getting too advanced/complicated for him.
I've heard great things about IMF but I would suggest he get a hold on simply eating consistently and eating whole clean foods before giving that a go.
IF isn't some complex scheme. It's simply eating your calories only during certain hours of the day. Numerous studies have shown TREMENDOUS amounts of health benefits from IF, including a longer life and loss of bodyfat.
-
Whatever split/routine you decide to use, I'd make sure it had all of the following:
1. Vertical Pushing (overhead press)
2. Vertical Pulling (pullups)
3. Horizontal Pushing (bench)
4. Horizontal Pulling (rows)
5. Knee Hinge (squat)
6. Hip hinge (DEADLIFT, DEADLIFT, DEADLIFT!)
7. Single-Leg Romanian Deadlifts
I am studying to be a S&C coach and have been lifting since my freshman year in HS (now a junior in college). Honestly, new lifters can usually make great gains on almost any routine, but, if you do all of the above exercises, you will most likely maximize your gains. Diet is obviously extremely important.
SLRDLs are not popular, but, trust me, they improve your balance and proprioception A LOT, which has a direct carryover to...everything in life.
Deadlifts are the single most essential exercise. REALLY work on your form. It is the best mass-gainer AND muscle-builder.
If fat-loss is a goal, I'd suggest you research intermittent fasting (it is a very easy concept). Watch your macros, and I'd take supplements to...supplement your diet. A good multi, fish oil, glucosamine, etc. If you're interested, I can give you everything I take, what brands of them I take, why I take them, and why you should too.
But really, just be consistent and don't neglect ANY lift. Only do deadlifts once a week and make sure, once you get your form down, to lift heavy.
If you ave any questions/concerns, you can ask me.
I think you bring up some good points but I worry you may be getting too advanced/complicated for him.
I've heard great things about IMF but I would suggest he get a hold on simply eating consistently and eating whole clean foods before giving that a go.
IF isn't some complex scheme. It's simply eating your calories only during certain hours of the day. Numerous studies have shown TREMENDOUS amounts of health benefits from IF, including a longer life and loss of bodyfat.
I'm not arguing against the health benefits of IM. I'm no stranger to this method of eating. Point I was trying to make, is before deciding if this is his fasting window or feeding window people should just learn to eat correctly. (Not implying he doesn't)
For instance, does IF do him any good if during his feeding window he's eating a big bowl of Coco Puffs?
-
For instance, does IF do him any good if during his feeding window he's eating a big bowl of Coco Puffs?
While it's not ideal, he'd still get the positive effects of IF.
-
I've been lifting a few years and never deadlifted, guess I've been screwing up.
-
I've been lifting a few years and never deadlifted, guess I've been screwing up.
Yup.
-
I've been lifting a few years and never deadlifted, guess I've been screwing up.
Yup.
What should I group it with my leg work outs or back?
I wouldn't mind you explaining the benefits either.
-
I've been lifting a few years and never deadlifted, guess I've been screwing up.
Yup.
What should I group it with my leg work outs or back?
I wouldn't mind you explaining the benefits either.
Deadlift instead of other lower back excerises and do on Back day.
The primary benefits of deadlifting are increased strength and muscle mass. Because deadlift is a compound movement it utilizes nearly every major muscle of your body as well as the small stabilizer muscles in your body. Muscles trained by the deadlift:
Core (abs and obliques)
Hamstrings
Glutes
Forearms
Spinal Erectors
Lower Back
Middle and Upper Traps
Calves
-
I've been lifting a few years and never deadlifted, guess I've been screwing up.
Yup.
What should I group it with my leg work outs or back?
I wouldn't mind you explaining the benefits either.
Some say legs, most say back. I say back. Doing heavy squats and deadlifts on the same day will make your CNS explode.
The benefits are that you'll have strong back muscles, you'll have stronger posterior chain muscles, you'll develop amazing grip strength, your posture will improve, you'll gain a bunch of mass (if you program right and that is your goal), and you'll gain some manhood.
One does not simply question the deadlift. Just do it right and do it heavy 8)
-
Alright guys i am looking for a little help. I am a 22 year old male and i am 5'10 153. I am gonna start working out at the gym with my brother and I wanna add on 10-12 lbs of muscle. I know one thing i have to do is up my calorie intake which i know, but i was wondering if anyone else had any tips to give me. Like examples of foods to eat, Shakes to drink, and so on. So looking forward to reading and thanks for any help!
OP, you need to eat at least 2040 calories a day to maintain your weight and that's if you do absolutely no exercise*. So if you are looking to put on muscle, you need to up that intake to around 2800-3000 clean calories and rep between the 4 to 6 range. In other words, go HEAVY. Take advantage of your spotter and push yourself.
Get Syntha6 protein because it is well balanced from a protein, carb, fat ratio standpoint (more calories) and it tastes delicious. Grilled Chicken, Tuna, Steak (once a week), ground Turkey for protein. Multi grain, wheat bread for carbs, olive oil, Smart Balance products for fats.
Eat a 50% Protein, 30% Carb, 20% fat diet with AT LEAST 170 grams of protein A DAY.
* http://www.calculator.net/calorie-calculator.html
Good luck
-
Alright guys giving a little update. I just weighed myself and i'm at 157. Very happy. I am seeing the difference in my traps and shoulders the most. That has been a main focus of mine. I own p90x but gonna start doing some ab ripper x after my workouts to start shredding the stomach. So thanks so much for everyone's input but i am getting there guys!
-
I've been lifting a few years and never deadlifted, guess I've been screwing up.
Yup.
What should I group it with my leg work outs or back?
I wouldn't mind you explaining the benefits either.
Some say legs, most say back. I say back. Doing heavy squats and deadlifts on the same day will make your CNS explode.
The benefits are that you'll have strong back muscles, you'll have stronger posterior chain muscles, you'll develop amazing grip strength, your posture will improve, you'll gain a bunch of mass (if you program right and that is your goal), and you'll gain some manhood.
One does not simply question the deadlift. Just do it right and do it heavy 8)
^ this
I do Squats and Deadlifts on separate days...Squats for legs (obviously) and sometimes I add in RDLs (Romanian Deadlifts). I go very light for this type of deadlift because I'm trying to work on my hamstrings.
Deadlifts on back days
-
Alright guys giving a little update. I just weighed myself and i'm at 157. Very happy. I am seeing the difference in my traps and shoulders the most. That has been a main focus of mine. I own p90x but gonna start doing some ab ripper x after my workouts to start shredding the stomach. So thanks so much for everyone's input but i am getting there guys!
Awesome man keep it up!
A little note on abs, old saying "abs are made in the kitchen" is for the most part, very true.
Basically, the visibility of your core muscles including, abdominal muscles (front region), obliques (lower sides), and serratus (upper side and often confused with the ribcage on very lean people) is largely dependent on your bodyfat levels.
You can have the biggest core muscles but if you have a high bodyfat level than the visibility of these muscles can be greatly compromised. For example, take a look at the powerlifters you often see on "Strongest Man" competitions. I guarantee they have insanely strong core muscles but they are not very visible due to high bodyfat levels.
My advice, if you are simply trying to get bigger and stronger, I wouldn't worry much about a "6 pack". Just eat big plates of food and pick up heavy weights. Worry about abs later down the road.
-
Squat, DL and Bench as heavy as you can.
Bill Starr 5x5 is a great starter workout plan.
http://stronglifts.com/madcow/5x5_Program/Linear_5x5.htm
Also worth reading Ripptoes Starting Strength http://en.wikipedia.org/wiki/Mark_Rippetoe
I made my greatest gains ever while doing the 5x5. As for supplements I just took whey protein at night and after workouts, fish oil at night, creatine mono hydrate and a multi vitamin. Just make sure you drink a ton of water on the creatine.
-
Alright guys giving a little update. I just weighed myself and i'm at 157. Very happy. I am seeing the difference in my traps and shoulders the most. That has been a main focus of mine. I own p90x but gonna start doing some ab ripper x after my workouts to start shredding the stomach. So thanks so much for everyone's input but i am getting there guys!
NO real point in trying to "shred" your stomach. If you are trying to bulk up you better not worry about visible abs. Unless you are one of the few with freak genetics you are not going to gain muscle and keep a low enough body fat to have visible abs.
-
Alright guys giving a little update. I just weighed myself and i'm at 157. Very happy. I am seeing the difference in my traps and shoulders the most. That has been a main focus of mine. I own p90x but gonna start doing some ab ripper x after my workouts to start shredding the stomach. So thanks so much for everyone's input but i am getting there guys!
NO real point in trying to "shred" your stomach. If you are trying to bulk up you better not worry about visible abs. Unless you are one of the few with freak genetics you are not going to gain muscle and keep a low enough body fat to have visible abs.
Alright sounds good. I'll just keep lifting then. I am happy with the progress but need more. Sucks cause i was going with my big brother who really was pushing me but recently broke his ankle. But i am getting in there and working hard. Thanks for the advice guys!
-
Alright guys giving a little update. I just weighed myself and i'm at 157. Very happy. I am seeing the difference in my traps and shoulders the most. That has been a main focus of mine. I own p90x but gonna start doing some ab ripper x after my workouts to start shredding the stomach. So thanks so much for everyone's input but i am getting there guys!
NO real point in trying to "shred" your stomach. If you are trying to bulk up you better not worry about visible abs. Unless you are one of the few with freak genetics you are not going to gain muscle and keep a low enough body fat to have visible abs.
Alright sounds good. I'll just keep lifting then. I am happy with the progress but need more. Sucks cause i was going with my big brother who really was pushing me but recently broke his ankle. But i am getting in there and working hard. Thanks for the advice guys!
Depending how sensititive you are to caffeine, you could try a pre-workout drink. I know on days I'm really dragging they help give me a good kick in the pants.
-
Alright guys giving a little update. I just weighed myself and i'm at 157. Very happy. I am seeing the difference in my traps and shoulders the most. That has been a main focus of mine. I own p90x but gonna start doing some ab ripper x after my workouts to start shredding the stomach. So thanks so much for everyone's input but i am getting there guys!
NO real point in trying to "shred" your stomach. If you are trying to bulk up you better not worry about visible abs. Unless you are one of the few with freak genetics you are not going to gain muscle and keep a low enough body fat to have visible abs.
Alright sounds good. I'll just keep lifting then. I am happy with the progress but need more. Sucks cause i was going with my big brother who really was pushing me but recently broke his ankle. But i am getting in there and working hard. Thanks for the advice guys!
Depending how sensititive you are to caffeine, you could try a pre-workout drink. I know on days I'm really dragging they help give me a good kick in the pants.
Extra caffeine before weightlifting? Are you looking to get yourself a heart attack at 35?
-
Alright guys giving a little update. I just weighed myself and i'm at 157. Very happy. I am seeing the difference in my traps and shoulders the most. That has been a main focus of mine. I own p90x but gonna start doing some ab ripper x after my workouts to start shredding the stomach. So thanks so much for everyone's input but i am getting there guys!
NO real point in trying to "shred" your stomach. If you are trying to bulk up you better not worry about visible abs. Unless you are one of the few with freak genetics you are not going to gain muscle and keep a low enough body fat to have visible abs.
Alright sounds good. I'll just keep lifting then. I am happy with the progress but need more. Sucks cause i was going with my big brother who really was pushing me but recently broke his ankle. But i am getting in there and working hard. Thanks for the advice guys!
Depending how sensititive you are to caffeine, you could try a pre-workout drink. I know on days I'm really dragging they help give me a good kick in the pants.
Extra caffeine before weightlifting? Are you looking to get yourself a heart attack at 35?
It's perfectly safe for most people when used correctly but I appreciate the concern.