I am 22 years old, 135 lbs, and about
6-foot. I use to lift weights on a regular
basis for over a year. No results, so I
gave it up. I would work out 3-4 times a
week. I would bench press, curl, shoulder
press; In general, I would use all the
available, standard equipment at the gym.
I used supplements, ,creatine, and protien
shakes. No results.
I would like to finally build muscle, (and
self confidence). What is an appropriate
diet for someone in my postion, who want
to gain weight? Can I build muscle without
equipment? How often should I exercise?
What types of exercise are crucial.
I have been informed by various sources on
the net that a consistent, healthy diet is
crucial. What types of foods should I
include in my diet?
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norman1
New User, Becoming EHEALTHy
Joined: 18 Jun 2008 Posts: 4 Location: , U.S.A
Posted: 06-18-08 16:13pm
Figure out your 1RM (1 rep max, the most
weight you can do once) then do a
hypertrophy program. Look up power or
hypertrophy programs
Ex: hypertrophy program is 85% of your 1
rep max. with 3 sets of 8 to 10 reps.
Increase when it becomes to easy. Do steps
one and two over.
A healthy diet is crucial, be careful, the
average american gets enough protein in
their diet.
Focus on complex carbs and protein, but
don't bother with supplements or shakes.
You can get plenty through just
consciously making an effort to eat the
right thing.
As for exercise, weight lift 2-3 times a
week and do cardio 2-3 a week. Do cardio
on days in between weight days. I think
both are crucial for healthy weight gain
and increased muscle.
There are plenty of exercises you can do
without equipment, however I think it
makes things a lot easier.
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DPGfitness
Supporter
Joined: 08 Apr 2008 Posts: 59 Location: DC Metro Area, USA
Posted: 06-24-08 06:32am
i half way agree with your statement of no
shakes and supplements. Heres where we
differ.
You need to eat all yor calories period.
However, you need a good post workout
shake consisting of a weight gainer,waxy
maize,glutamine,creatine and amino acids
all thrown into together. This will aid in
recovery and put on good size. Also sip on
a jug of crystal light with BCAAs during
your entire workouts and throughout the
day. This will jkeep you from going
catabolic. If you want to bulk throw out
the cardio period. Walking maybe but
anything else stop now you are doing more
harm than good. If you are cutting then
2-3 times a week is good to start.
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Maddie34
Supporter
Joined: 06 Oct 2007 Posts: 1583 Location: ,
Thanks: 84
Thanked:18
Posted: 06-24-08 13:16pm
I was under the assumption that cardio is
not a threat to muscle gain unless you do
cardio directly after weight training. I'm
suggesting cardio on days during break and
though I forgot to state a time, only for
30 minutes or so for two days a week. If
he was following any diet tips then he'd
be taking it plenty of calories and
wouldn't have to worry about it buring
muscle.
Post workout shakes are good under extreme
workouts, but daily workouts? You'd get
the same out of it as eating a nice big
meal soon after workouts. I will drink
shakes after the worst of the worst
practices and during taper meets,
otherwise I've found they don't really
contribute any better than a healthy meal.
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DPGfitness
Supporter
Joined: 08 Apr 2008 Posts: 59 Location: DC Metro Area, USA
Posted: 06-25-08 08:52am
Directly after weigth training is prime
for low intensity cardio 130bpm or less.
Bring more blood to the muscles and aids
in recovery. Cardio is alweay done best at
low intensity before 1st meal otherwise
after weigths is second best assuming
muscle building is your goal. If you are
trying to build muscle you need to be int
he gym lifting hard 5 days a week, period!
Shakes IMO and experience are the best
thing for post workout. Your workout
should go like this....
workout
PWO shake
meal
PPWO shake
then continue your diet accordingly. This
way you get the BCAAs, glutamine and
creatine and waxy maize into the cells
while they are anabolic state and you will
absorb everything as your muscle cells are
open and ready to recieve whatever you put
in your body. The meal an hour later will
get your fats,more protein and
vitamins/minerals. The reasoning behind
another post workout shake 3 hours later
is to ensure your body gets all the amino
acids and protein your body can take. I
would suggest a fast absorbing
whey-isolate for PWO and a regular
whey/cassein/egg protein mixture thats
slow absorbing for PPWO shake. As a body
builder/powerlifter this is what you need
to do as well as 2g protein for every
pound you weigh. Its alot but eat every 2
hours or 8 meals and you will turn into a
monster. Make sure your calories are
around 3000 and you work big muscle groups
chest,back and legs for size. Lay off the
beach muscles killer haha!
