collegeguy_24 Posted April 11, 2011 Posted April 11, 2011 So I was wondering if this new regimen would work. Get up in the morning, about 5:30-6am, and go for a run around my neighborhood. When I come back hit my home gym and alternate. on Monday, Wednesday, and Friday, and Sunday work on my arms and my stomach. on Tuesday, Thursday, and Saturday, work on my back and leg muscles. For about an hour of working out, that includes the run. Then after working out, drink a protein shake and load up on carbs. I have a ton of bagels at home that should work, and also because I like them. Does anyone think that will get me results? Any recommendations of things to add or take out?
tman666 Posted April 12, 2011 Posted April 12, 2011 In order to grow much muscle, you'll need to get stronger. To get stronger, you need to base your workouts on heavy, progressive resistance training. From the sounds of it, you're likely not giving your muscles an intense enough stimulus to grow. There is no way you could lift heavy all 7 days of the week, along with running every day and be lifting heavy (at least for more than week or so). What are your goals? Without defining your goals, it's impossible to say whether or not your program is adequate. I would recommend that you read Maximum Muscle by Matt Perryman on ampedtraining.com. It's an e-book, and it's free. It explains why heavy progressive resistance training is necessary to grow muscle and why getting stronger is a precursor to getting bigger in the long run.
Author collegeguy_24 Posted April 13, 2011 Author Posted April 13, 2011 What I want is simple: To gain weight in muscle, not fat. I am desperate as I am underweight.
tman666 Posted April 13, 2011 Posted April 13, 2011 To gain muscle, you need to be in a caloric surplus, which means you need to be taking in more calories than you're burning. The first step in this process is to make sure you're getting enough food. You should be getting (at the bare minimum) 1 gram of protein per desired lb of lean bodyweight per day. So, if you weigh 160 right now, but you want to weigh 220, get at least 220 grams of protein per day. Try to get most of this from food sources. Your protein supplement is fine post workout, but don't use it as a meal replacement. Your body needs the nutrients and calories from real food to grow. Don't be afraid of any foods. Eat plenty of carbs, especially post workout, and make sure that you're getting in some fat each day. If you notice yourself getting fat, decrease your carb and fat intake a little until you're comfortable. Keep protein high at all times. The other thing is that you need to stop running so much and start lifting heavy weights with the "big movements": squats, deadlifts, pressing, and rows. There are a ton of variations of all of these, but the important part is that you're doing them. I'm afraid that lifting heavy weights that cause you to strain and work hard is the most effective, if not the only, way to put on muscle. You need to focus on getting stronger and more powerful. Mass will follow strength. To keep it simple: Eat a ton of food, including a ton of protein. Lift heavy weights, focusing on getting stronger: stick to mostly big, compound lifts. Don't run every day: you're burning your hard earned muscle off running every day. A couple times a week is fine. Putting on muscle can take a long, long time. Think about it on the scale of years. Where do you want to be in a year? Don't jump from BS program to BS program. Find a good routine that is rooted in solid basics (such as Starting Strength, Pavel Tsatsouline's Russian Bear, any 5x5 program, 5-3-1 (after you get a year or two under the bar)) and STICK TO IT. Deload when you need a break, but if you waffle between every fad workout and diet that comes out, you'll be spinning your wheels for a long time. The program is of little importance compared to the principles that cause muscles to grow: time, heavy resistance training, effort, and a caloric surplus.
Author collegeguy_24 Posted April 13, 2011 Author Posted April 13, 2011 Thank you very much for your advice, I great appreciate it. I will book mark this thread so I can come back to read it. I will follow what you said to the letter. Though one problem: I know fish has a lot of protein, however I am allergic to most sea food, is there any other kind of food that has a good amount or protein?
tman666 Posted April 13, 2011 Posted April 13, 2011 Thank you very much for your advice, I great appreciate it. I will book mark this thread so I can come back to read it. I will follow what you said to the letter. Though one problem: I know fish has a lot of protein, however I am allergic to most sea food, is there any other kind of food that has a good amount or protein? Chicken breasts, turkey, beef, pork, game meat, eggs, milk, greek yogurt, cottage cheese, etc.
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