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I'm STILL trying to get this down to a science.

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I'm STILL trying to get this down to a science. - 1/30/2006 1:59:50 PM

Yeklkvaro

Posts: 4
Joined: 1/30/2006
Status: offline

Or just an easy way to understand things.

First off, I'm 21 years old, male, 5'11 and 160lbs. I have been reading on here for a little over a week, and have found most of the information that I came to look for. I've been looking for a way to beef myself up mass wise, by maybe 10-15 lbs? I'm just now compileing info though to make my final workout/food/supliment statement. I'll break things up to make things easier.

WORKOUT
    I'm in the navy, so every mon, wed, fri I work out for an hour doing mainly cardio stuff. Pushups, situps, the basics. Followed by a 2-3 mile run.
    I found this workout routine on here, and happen to like it.
http://www.freedomfly.net/workouts/workout1.htm I will leave out the cardio portion from that site because of I do enough of it on the days mentioned above. Good idea?

Suppliments, Food

    Still kinda in the dark here. I just bought some No-explode and have been using that for the past week. I like it, gives me extra focus at the gym and motivation to get off my ass and actually go to the gym. Is there enough creatine in no-explode to boost performance? I am also going to get myself a protein powder in the next couple of days. I've read alot of people like User Posted Image

So I will give that a try.

I figured the math for how many calories and the amount of protein I should take per day, thanks to this site, but is there a general rule of thumb I am missing somewhere maybe that has to do with when I take the protein shakes. I know once I wake up, and once after a workout. Should I take the protein shake after my morning workouts on Mon, Wed, Fri? Or right after I hop out of bed? (I get up at 5:30 and am ready to workout by 6am) Do I NEED to take any other suppliments to get a full body pump? Thanks in advance for any input on this subject matter.

< Message edited by Yeklkvaro -- 1/30/2006 2:54:05 PM >

Post #: 1

RE: I'm STILL trying to get this down to a science. - 1/30/2006 2:28:08 PM

danmirage

Posts: 6297
Joined: 11/20/2005
Status: online

quote:

I will leave out the cardio portion from that site because of I do enough of it on the days mentioned above. Good idea?

Still do the 10 minutes to warm up the body.

quote:

I've been looking for a way to beef myself up mass wise, by maybe 10-15 lbs?

No problem.

quote:

when I take the protein shakes. Should I take the protein shake after my morning workouts on Mon, Wed, Fri?

Well, you need FOOD to bulk. Protein is to catch the protein window after working out.

Fill you caloric needs from healthy food choices, if you are going to work out before breakfast, then have that shake the minute you wake up with banana or some fruit! 30 min before you pound the weight at least. Then either a meal or the shake 30 min after. Lots of water.

quote:

Do I NEED to take any other suppliments to get a full body pump?

Not as long as you have the diet dialed in!

You could even do without No-x...just pure guts in there!

You should be gaining 1/2 - 1 pound a week if diet and training are dialed in.

Some discussion threads on varying intensity...
http://www.discussbodybuilding.com/m_87226/mpage_1/key_/tm.htm#87256
http://www.discussbodybuilding.com/m_93729/mpage_1/key_/tm.htm#94183

Optimal set / rep ranges and days between:
For muscular Endurance the rep range is 12-25 / 1-3 sets / 4-7 days between working a bodypart again
For muscle size rep range is 9-12 / 3 -4 sets per bodypart / 4-7 days between working a bodypart again
For Strength (vs. power) the rep range is 6-8 / 3-4 sets per bodypart / 4-7 days between working a bodypart again
For Power the rep range is 1-5 / 4-8 sets per bodypart / 2-3 days between working a bodypart again

You are looking to BUILD MUSCLE...Go get some!

_____________________________

My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm

Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm

Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm

(in reply to Yeklkvaro)

Post #: 2