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2004/09/15, 04:25 PM
I am male 30yrs & just started working out with basic stuff like free weights in a gym.I am 130 pounds pretty slim but a lil fat on my tummy.My job is sedentary (computer graphics). My goal is gaining muscle mass upto say 175 pounds atleast plus get toned abs.
How do I go about my goal?
A friend suggested three things.
1.Doing heavier weights lesser reps & working out for 45 mins to 1 hour.
2.Doing cardio only for abt 5mins only to warm up the body.
3.Taking weight gainers like mammoth or enlarge & firstly gaing weight & not worry too much about my paunch.Consuming excessive calories including high proteins would increase weight. Once weight is increased then shift to whey protein from weightgainer & then include more of cardio in the workout to shed off extra pounds.Also then concentrate on the abs & get them in shape.
Another friend suggested this:
1.Exercise should include cardio 3days & weights 3days alternately.
2.Take only whey protein powder & avoid any weight gainer.
3.Be calorie conscious & eat sensibly.
4.I will gradually increase weight proportionately & will lose tummy fat on the way to gaing muscle mass.
Thanks a lot!
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2004/09/15, 05:51 PM
Hi winsome, I would stay with your 2nd friend's suggestions... get your diet in order and count your calories, do cardio at least 2 - 3 times a week, lift heavy and don't forget to rest enough... muscle grows while resting / eating healthy.
Hope this helps.
-r.
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2004/09/16, 02:44 PM
I will also have to agree with your second friends suggestions
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2004/09/16, 04:41 PM
I would say you have to find your maintanence calories. Once you have done that, increase your calories (clean food) by 300 a day. That way you can build muscle and gain some weight in the process. If you are trying to gain weight, I wouldn't go overboard on the cardio, as that will counteract your efforts...I'd say about 15-20 minutes should be fine.
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So let go of all your preconceived notions, get up on your feet and put your body in motion....
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2004/09/16, 04:54 PM
winsome, both of your friends are correct in some aspect. You do want to gain weight, but you need to do that by eating sensibly. You need to clean up your diet to include only healthy foods (nothing white). Start by taking a look at the "Grocer list for a bodybuilder" post under Specific diets...Recipes. Increase your caloric intake as drburge suggested and lift heavy. You still need cardio as your heart is a muscle as well, but keep it to a minimum. Good luck! :)
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Seeking out motivation does not motivate you to seek out results.
- Paul
Post mark - SeptemberWW - Post mark
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2004/09/16, 04:55 PM
Oh, and to add. I'd suggest using one of FT's programs. They are great programs whether you are a beginner or an expert.
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Seeking out motivation does not motivate you to seek out results.
- Paul
Post mark - SeptemberWW - Post mark
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