ok so heres the dilly,
I really have no clue where to start, i wanna workout, i wanna gain some weight, and i really wanna bulk up
i'm about 6 feet, 155 pounds. everytime i drink protein shakes i get a lot of erm... gas. Can anybody suggest any type of routine, diet, or anything that would help. i would really appreciate it
Trying to gain weight and mass NEED HELP PLEASE!!!!!!!
Moderators: Boss Man, cassiegose
Diet
30/50/20 split Proteins / Fats / Carbs.
30 grams Protein / 50 grams Carbs / 9 grams Fats
120 caloreis Protein / 200 calories Carbs / 80 grams Fats.
So that's 400 calories per meal.
Eat 6 meals a day spaced at 3 hours apart, so you'll be eating 2,400 calories per day.
You should be able to start bulking on that.
Workouts, total body workouts 3x a week, with 2 sets per muscle group.
This means muscle adjustment work for 4-6 weeks, to get the muscle used to loadbearing, and good technique / form.
Cardio 3x a week 30 minutes. You could do this on the days when you're not working out.
I would start on something like an Exercise Bike, go for something pheasible like a level 3 flat level, and don't exceed about 15mph, so your Lungs and Heart get conditoned to being worked like that.
Again, go for something like that for 4-6 weeks.
That info should be okay to get you started I think.
30/50/20 split Proteins / Fats / Carbs.
30 grams Protein / 50 grams Carbs / 9 grams Fats
120 caloreis Protein / 200 calories Carbs / 80 grams Fats.
So that's 400 calories per meal.
Eat 6 meals a day spaced at 3 hours apart, so you'll be eating 2,400 calories per day.
You should be able to start bulking on that.
Workouts, total body workouts 3x a week, with 2 sets per muscle group.
This means muscle adjustment work for 4-6 weeks, to get the muscle used to loadbearing, and good technique / form.
Cardio 3x a week 30 minutes. You could do this on the days when you're not working out.
I would start on something like an Exercise Bike, go for something pheasible like a level 3 flat level, and don't exceed about 15mph, so your Lungs and Heart get conditoned to being worked like that.
Again, go for something like that for 4-6 weeks.
That info should be okay to get you started I think.
ok now what
first let me start off by saying thank you, and i love you...seriously. now what i would like to know is by total body workouts you mean whole body in a day??? i heard from a little birdie you should work only some muscles per day. next, 30 grams of protein seems like a lot of food what foods can i eat that will get me that much in a single serving and 6 times in a day? and would you recommend jogging as an exercise or just stick to the bike?
Yep total body means the full hit.
Yes normally that would be too much, but not for beginners on a 2 sets per muscle regime. There has to be that balance, and if for example you did one set per muscle, any conditioning of the muscle, could be lost, and then 4-6 weeks in, you're practically at square one, but 2 sets should be enough to start muscle conditioning / adaption, then next time, some of the benefit / adaption is retained, so you slowly build it up for a few weeks.
It's kind of a learn to walk before you run, or softly, softly catchy Monkey kind of approach, and is a definite must for any newcomers to weights, to cut your injury risks down.
This kind of training would be too much for someone more advanced, doing at least 4 sets per muscle, as that would potentially mean 2-3 hour workouts, which would be asking for trouble frankly.
30g's of Protein equates to a 3OZ Chicken Breast, (100g's), about the same size Fillet Steak, and 3Oz Turkey Slices, so a skinless Chicken Breast of that Protein amount, would be around 2" tall, 4.5" wide approx.
Yes normally that would be too much, but not for beginners on a 2 sets per muscle regime. There has to be that balance, and if for example you did one set per muscle, any conditioning of the muscle, could be lost, and then 4-6 weeks in, you're practically at square one, but 2 sets should be enough to start muscle conditioning / adaption, then next time, some of the benefit / adaption is retained, so you slowly build it up for a few weeks.
It's kind of a learn to walk before you run, or softly, softly catchy Monkey kind of approach, and is a definite must for any newcomers to weights, to cut your injury risks down.
This kind of training would be too much for someone more advanced, doing at least 4 sets per muscle, as that would potentially mean 2-3 hour workouts, which would be asking for trouble frankly.
30g's of Protein equates to a 3OZ Chicken Breast, (100g's), about the same size Fillet Steak, and 3Oz Turkey Slices, so a skinless Chicken Breast of that Protein amount, would be around 2" tall, 4.5" wide approx.
Boss Man, I believe you mean 80 fat calories, not grams. Aside from that, by not knowing what your current calorie intake is Ospina86, you may need more than 2400 calories for weight gain. Also, 3oz of meat, which most people eat at a time, is 21grams of protein.Boss Man wrote:Diet
30/50/20 split Proteins / Fats / Carbs.
30 grams Protein / 50 grams Carbs / 9 grams Fats
120 caloreis Protein / 200 calories Carbs / 80 grams Fats.
So that's 400 calories per meal.
Eat 6 meals a day spaced at 3 hours apart, so you'll be eating 2,400 calories per day.
You should be able to start bulking on that.
Workouts, total body workouts 3x a week, with 2 sets per muscle group.
This means muscle adjustment work for 4-6 weeks, to get the muscle used to loadbearing, and good technique / form.
Cardio 3x a week 30 minutes. You could do this on the days when you're not working out.
I would start on something like an Exercise Bike, go for something pheasible like a level 3 flat level, and don't exceed about 15mph, so your Lungs and Heart get conditoned to being worked like that.
Again, go for something like that for 4-6 weeks.
That info should be okay to get you started I think.