Hey everybody. I'm Mike, just turned 26, from Milwaukee. Since high school I've felt and looked like I might have a lot of potential for fitness, but I never had the dedication. I have no excuses. Either way, I have the drive and responsiblity level now that I would've needed back then, as well as a moderately physical salaried job that goes from 50-60 hours a week. Long story short, I'm a beginner, and I'm working to design a program that will get me started with a strong foundation to get to the levels I think I can reach... but I have to do it on a time budget. Currently I'm at 21% and a naturally muscular build, 5'7", 164lbs, and for those who might factor it into their equations, of Italian and English ethnic background.
Specific Goals: Gain 20lbs of muscle over the next 6 months. Incidental loss of % a plus.
General Goal: Improve conditioning and strength for martial arts, improve severaly untrained cardiorespiratory function, appearance perks couldn't hurt.
Two parts to plea for suggestions and input;
I. Diet: I've been working way to a very clean and well-documented way of eating for the last year. I'm fortunate in that I dont mind eating approximately the same way every day. diet consists of 5 meals a day (More isnt really possible on workdays), spaced about every 3 hours. I had a couple of sessions on the house with a trainer at a local gym, so I dont have many questions here, however opinions vary on ratio of protein/carb/fats. Overall day is well balanced with a couple of interchangeable choices for meal times and includes servings of nuts, legumes, real meat (red, white, and fish alternating days), eggs, green vegetables, and all the other essentials.
Currently average ratio is 23% Protein, 55% Carb (more complex than sugar, most sugars are fruit or lactose), 20% fat. Sources I have vary widely but overall this was what I -thought- covered bases. Input on these ratios?
Before this week, I was taking in about 2000 cal/day. I have since accepted that while it is probably possible to lose fat and gain muscle at the same time, I am willing to try and speed things up by bulking for now and cutting later. According to him, caloric needs with a light to moderate activity job are about 2400. I know I need a surplus of 300-500 calories to build from, so I'm now taking in about 2700/day. Does this sound like a smart number? I have thought about going higher, but if indeed I've been eating way below needs, is it better to start at 2700 and adjust upward slowly?
2. I've started strength training, 3 weeks into the 1st class program of Mark Lauren's You are Your Own Gym. So far I am seeing some results, nothing major yet, but its early. I am happy with the program because it fits into timetable; I can get up, stretch, and be in the livingroom within 15 minutes working out for the 1/2 hour circuit. Some might say weights will give me much better results. The time crunch, expense, and fact that I can more than meet resistance needs with the exercises in this book, make me feel like a gym membership isnt necessary right now. Does anyone have experience or input being where I am? Bodyweight exersizes should be enough to build muscle as long as I fail in the 8-12 rep range, right?
The book includes 4 days per week of activity; I would like to be cross training on other days. At first I was considering a goal of running for 30 minutes on the offdays, but a few people I trust have suggested to me that I back off from running quite so often while trying to build muscle. I would like suggestions on alternatives! I will dedicate this time every day to doing SOMETHING active. I'm willing to put off distance running until the cutting phase; alternatives I'm toying with and would like input on are shorter runs, sprinting, yoga, pilates, or something else entirely. What would make a good supplemental activity while Im trying to build muscle?
Thank you!
New guy building a foundation... need suggestions.
Moderators: Boss Man, cassiegose
Re: New guy building a foundation... need suggestions.
Hey Mike -
Read through your blog and definitely have a couple of comments from experiences that may help you out. That was kind of an everything in one post so if I miss something let me know!
It is great to see that you are getting atleast 5 meals a day. That is the way everyone should eat regardless of what their goals are. Obviously, with your goal of adding muscle / gaining weight you will be eating more than someone trying to lean up but the calories should always be spread over 5 to 6 meals throughout the day to keep your body working for you.
As far as the ratio of calories... your fat % is good but could even be a few % points higher if you add some "good" fats... think avocados, peanut butter, hummus, things like that. Where I think you could improve is in the protein and carbs %. I am a firm believer that protein where the highest % of your calories come from, espeically for someone like you that is trying to pack on a sizeable amount of muscle. I would like to see that % closer to 35% for you and your goals. You need the protein to build and repair muscles after your workout. You can get this quickly and add alot of protein without eating alot by adding a protein shake before and after your workouts and even for a "snack" later in the day. I usually buy EAS vanilla whey protein... high in protein with low fat and carbs.
I do think that bodyweight type workouts can add muscle but i don't know that you will get to 20lbs this way. I'd say stick to that for now and see what the results are. If you truly want to get to that 20lb mark you may need to hit the gym for a few months or atleast invest in some sort of weight equipment at ahome. again, see where your current workout takes you and go from there... you will be able to tell if you are on pace. I am currently doing workouts that are part of the Turbulence Training programs. I like them alot and have been able to stick to them for 2 straight months now. I even started to blog about them so check this out when you get a chance http://distinctfitness.blogspot.com" onclick="window.open(this.href);return false; You will see that i mention turbulence training alot and i think its a great program to follow. There are plenty of bodyweigth workouts within the programs that you could use. The primary goal of the programs is fat loss but there are also workouts for strength training and gaining muscle.
i know i didnt' answer everything but i hope this helps!
Read through your blog and definitely have a couple of comments from experiences that may help you out. That was kind of an everything in one post so if I miss something let me know!
It is great to see that you are getting atleast 5 meals a day. That is the way everyone should eat regardless of what their goals are. Obviously, with your goal of adding muscle / gaining weight you will be eating more than someone trying to lean up but the calories should always be spread over 5 to 6 meals throughout the day to keep your body working for you.
As far as the ratio of calories... your fat % is good but could even be a few % points higher if you add some "good" fats... think avocados, peanut butter, hummus, things like that. Where I think you could improve is in the protein and carbs %. I am a firm believer that protein where the highest % of your calories come from, espeically for someone like you that is trying to pack on a sizeable amount of muscle. I would like to see that % closer to 35% for you and your goals. You need the protein to build and repair muscles after your workout. You can get this quickly and add alot of protein without eating alot by adding a protein shake before and after your workouts and even for a "snack" later in the day. I usually buy EAS vanilla whey protein... high in protein with low fat and carbs.
I do think that bodyweight type workouts can add muscle but i don't know that you will get to 20lbs this way. I'd say stick to that for now and see what the results are. If you truly want to get to that 20lb mark you may need to hit the gym for a few months or atleast invest in some sort of weight equipment at ahome. again, see where your current workout takes you and go from there... you will be able to tell if you are on pace. I am currently doing workouts that are part of the Turbulence Training programs. I like them alot and have been able to stick to them for 2 straight months now. I even started to blog about them so check this out when you get a chance http://distinctfitness.blogspot.com" onclick="window.open(this.href);return false; You will see that i mention turbulence training alot and i think its a great program to follow. There are plenty of bodyweigth workouts within the programs that you could use. The primary goal of the programs is fat loss but there are also workouts for strength training and gaining muscle.
i know i didnt' answer everything but i hope this helps!
Re: New guy building a foundation... need suggestions.
Thanks Dan, I didnt expect anyone to have replies to every point I made... it was a long post! This is more a matter of me putting it out there and seeing what comes of it.I'm reading about turbulence training right now, thanks for your reply and information! Anyone else have ideas?