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2003/09/04, 05:34 PM
Hi:
Firstly, let me say this seems like a great site - I just stumbled upon it 30 minutes ago - so thanks to all those who have made it possible.
Secondly, I had a few questions. I am a beginner. 183 cms tall (6 feet), weight 128 lbs (ouch) - looking to work out hard (without breaking anything!) and gain between 15 and 20 lbs in 3 months with proper food/protein intake as well as to expand my chest and shoulders while adding a LOT more meat to my arms, legs and backside.
For starters.
Is this realistic? Gaining 20 lbs in 3 months? How many meals a day do I need to eat. What sort of meals should I focus on? Should I eat heavy before going to bed? Heavy breakfast? What about water intake? Should that be more than normal. Is it even possible for me to expand my frame into something more substantial? (I turn 26 next month)
Would appreciate any answers to these questions. My main areas of concern are the 4 above - chest, shoulders, arms and legs. Basically looking to gain enough weight where I look normal - 150 lbs for a 6 footer should be alright. Can I reach my goal before the end of the year, or is that too much to ask for? Would like to look good before I go home for the holidays. Thanks in advance.
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2003/09/04, 06:28 PM
Find out what your maintenance calories are and add 500 a day to that. That is a pound a week. More than that might end up just being fat. The more muscle you have the more you will weigh. Lift as heavy as you can and be sure to rest. Muscles grow during rest. Eat healthy foods. Concentrate on getting around 250g of protein a day. You probably need around 2500-3000 calories a day. There is a program here that can help you with figuring out your caloric intake and there is one for planning workouts for mass/gains. Eat 5-6 meals/snacks a day. Have a whey protein drink/shake after your workouts. Do moderate cardio. Good luck.
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~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
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2003/09/05, 12:37 AM
Yes, you can gain 5+ lbs. per month in the next 3 months. However, lean weight is what you should be after so keep your diet clean and stick to a regimented mass program (i.e. lots of compound exercises).
Good luck!
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**_Robert_**
Pain is temporary; glory is forever!
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2003/09/05, 03:42 PM
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Find out what your maintenance calories are and add 500 a day to that. That is a pound a week. More than that might end up just being fat. The more muscle you have the more you will weigh. Lift as heavy as you can and be sure to rest. Muscles grow during rest. Eat healthy foods. Concentrate on getting around 250g of protein a day. You probably need around 2500-3000 calories a day. There is a program here that can help you with figuring out your caloric intake and there is one for planning workouts for mass/gains. Eat 5-6 meals/snacks a day. Have a whey protein drink/shake after your workouts. Do moderate cardio. Good luck.
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Thanks for your input. Very helpful even though I need to ask more.
1. How do I found out what my 'maintenance calories' are?
2. Are you suggesting I do heavier weights, fewer reps when
you say "lift as heavy as you can", or do you mean heavy
weights AND more reps? I was thinking of two days of
exercise followed by 1 day of rest (and repeat) - is that
reasonable?
3. I was also contemplating 3 meals a day (breakfast, lunch
and dinner) with maybe two-three snacks in between (it is
hard for me now but I will grow on it).
4. Amen to the moderate cardio - I want to do some but not
too much as I have no weight to lose!
One thing I would like to say is that this is not the first time I am working out. I tried it in 1999 for 4 months with good results - gained 16 lbs in 4 months (which makes my earlier question somewhat stupid) but then proceeded to lose that gained weight over the next 2 years :-( One thing
I noticed then was that my face puffed up a lot when I gained the weight - ie I was retaining too much water. How can I avoid this this time around?
Thanks for your help.
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2003/09/05, 05:02 PM
Here's some answers to your questions:
Yes, going heavy means heavier weights as you progress with your sets. Your set reps should be declining (i.e. 10-8-6-4). You should fail on or a little short of the stated number of reps.
You MUST eat more than 3 meals per day...6-7 small, balanced, high-protein meals will help you gain lean mass. As you progress with your workouts, you should be hungry more often.
You could do a training split of 2 days on, 1 day off. My advice would be to start off with working out every other day (3 or 4 day split). After a few weeks, you should be comfortable with a 5 day split, 2 days off.
Hope this helps...
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**_Robert_**
Pain is temporary; glory is forever!
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2003/09/05, 05:22 PM
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Here's some answers to your questions:
Yes, going heavy means heavier weights as you progress with your sets. Your set reps should be declining (i.e. 10-8-6-4). You should fail on or a little short of the stated number of reps.
You MUST eat more than 3 meals per day...6-7 small, balanced, high-protein meals will help you gain lean mass. As you progress with your workouts, you should be hungry more often.
You could do a training split of 2 days on, 1 day off. My advice would be to start off with working out every other day (3 or 4 day split). After a few weeks, you should be comfortable with a 5 day split, 2 days off.
Hope this helps...
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Once again, thanks for your input.
What do you define as a "small balanced high-protein" meal?
Some examples of what *you* started off with when you were beginning would help. At this moment I dont have an appetite as such even for my 2 meals a day - the thought of eating 6 or 7 is quite difficult to bear, but I am sure these are smaller easier to digest meals you're talking about.
As an aside, I was told to buy Myoplex. Do you recommend this? What about Creatine (spelling?) Are these supplements necessary or just a bonus.
When you say reducing reps, do you mean the same weight in reducing reps. Or more weight added for each successive rep
(so say 100 lbs 8 times, then 120 6 times then 140 4 times) with fewer reps?
Appreciate all the free advice!! :-)
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2004/03/20, 02:38 PM
How many meals a day are recommended
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