hello everyone.
name is Dave and im new to weight training and the internet in general so im sorry of this topic has already been covered but i need some help. right now im 20 years old and weigh 125 lb and am 5'9" . i started getting into dance and hockey again recently and i need to build strength back up and put some weight on but dont know where to start. i would like to get up to 140 if possible by the end of the year. so if theres anyone out there with nutrition guides for gaining weight while training it would be very helpful, and if someone has a rutine that i could use to get started so i dont hurt myself it would be nice too. oh, and i have access to a weight bench, freeweights and a track.
thanks
Dave
new to bodybuilding
Moderators: Boss Man, cassiegose
Well ideally you need to be aiming for about 2,000-2,500 calories a day for starters.
Some pointers are.
1. 6 small meals a day, 2.5 - 3 hours spaced.
2. Proteins and Carbs with every meal, and try to get some Healthy Fats as well.
3. You might want to increase Water consumption, incase Protein increase create more Uric Acid production from the converted Nitrogen.
if you're having about 2,500 calories a day, that's 410-420 approx with each meal. If it's 2,000 a day, that's just over 330 approx per meal.
As an example of how this stacks up.
1 Chicken Breast, (30g Protein), 120 calories
4 Large Broccoli Stalks, (40g Carbs approx + a bit of extra Protein), around 170-180 calories approx.
Then a small amount of Fats like Olive Oil, Peanut Oil, Hemp Oil, Canola etc etc, and you've got 330 calories there or there abouts.
Or as a Breakfast this would be an example of your Calories.
1 Apple
5 Scrambled Egg Whites + 1 Yolk and a Piece of Wholegrain Bread.
1 Pot of Yoghurt.
Note these are examples and not things you must do, but if you need to, post your diet, and meal times and we'll see how this works out for you.
You could for weights try 3 total body sessions a week, with a day inbetween. You'll need to do this sort of thing anyway, to get some adjustment to weight training, and then change to something a bit more challenging after 4-6 weeks, when the body is used to the loadbearing and bio-mechanical movements.
However this scheduling of weights sessions, does depend on the kind of dance and hockey duration, and when you do them.
Some pointers are.
1. 6 small meals a day, 2.5 - 3 hours spaced.
2. Proteins and Carbs with every meal, and try to get some Healthy Fats as well.
3. You might want to increase Water consumption, incase Protein increase create more Uric Acid production from the converted Nitrogen.
if you're having about 2,500 calories a day, that's 410-420 approx with each meal. If it's 2,000 a day, that's just over 330 approx per meal.
As an example of how this stacks up.
1 Chicken Breast, (30g Protein), 120 calories
4 Large Broccoli Stalks, (40g Carbs approx + a bit of extra Protein), around 170-180 calories approx.
Then a small amount of Fats like Olive Oil, Peanut Oil, Hemp Oil, Canola etc etc, and you've got 330 calories there or there abouts.
Or as a Breakfast this would be an example of your Calories.
1 Apple
5 Scrambled Egg Whites + 1 Yolk and a Piece of Wholegrain Bread.
1 Pot of Yoghurt.
Note these are examples and not things you must do, but if you need to, post your diet, and meal times and we'll see how this works out for you.
You could for weights try 3 total body sessions a week, with a day inbetween. You'll need to do this sort of thing anyway, to get some adjustment to weight training, and then change to something a bit more challenging after 4-6 weeks, when the body is used to the loadbearing and bio-mechanical movements.
However this scheduling of weights sessions, does depend on the kind of dance and hockey duration, and when you do them.
some additional tips:
- search The Waterbury Method by Chad Waterbury for a program to follow
- total cal's if you're counting should start at 14 calories x your bodyweight in pounds
- carb calories should start at 3 grams per pound of bodyweight
- protein to start at 1g/pd/bw
- healthy fats to make up the rest of the total calorie requirements from the 1st equation
- if you don't put on wt than increase as needed
- search The Waterbury Method by Chad Waterbury for a program to follow
- total cal's if you're counting should start at 14 calories x your bodyweight in pounds
- carb calories should start at 3 grams per pound of bodyweight
- protein to start at 1g/pd/bw
- healthy fats to make up the rest of the total calorie requirements from the 1st equation
- if you don't put on wt than increase as needed
-
Daveytrain
- STARTING OUT
- Posts: 2
- Joined: Tue Mar 25, 2008 10:36 am