Question on Diet and Weightlifting Routine
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Question on Diet and Weightlifting Routine - 1/28/2006 5:16:13 PM
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turbochill
Posts: 2
Joined: 1/28/2006
Status: offline
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K, it's been awhile since I last weightlifted, but I know one thing
that when I did weightlift that I was never probably eating right or
eating the right foods. I know this maybe hard to help out with, but
could anybody like give me a great weightlifting routine, all I have is
a weightbench and weights. I was running a few miles every other day
or everyday that I worked out in the past, but at the moment right now
it's winter, so its kinda harder to run now. Plus, if it would be possible
to help me out with a good diet or a type of diet that I should be on to
gain muscle. I want muscle to show on my body without flexing at all.
What I'm looking for is where you can see the build of muscle in my
arms and stuff. The way I'm built is I'm tall andskinny, I weigh about
160lbs and I'm 6ft. Please I would appreciate any help on this. I know
for being tall and skinny it might not be possible to gain muscle for it
to show without flexing but I'm not sure. Thanks:)
< Message edited by turbochill -- 1/28/2006 9:03:55 PM >
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RE: Question on Diet and Weightlifting Routine - 1/30/2006 1:16:53 PM
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turbochill
Posts: 2
Joined: 1/28/2006
Status: offline
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lol Man the diet part is confusing to me, as for the workout routine, I can probably do "the basics" that I found on one of the stickys, but the diet part is kinda of confusing to me, anyway to explain it alittle easier? lol I'll post the basics that I read, but I'll have to figure out some workouts to workout that area of my body as specified. Thanks for your help:)
Training:
- work 2 bodyparts (BP) per day in a thre day split, something like this:
Day 1: Chest (10) and Tris (8)
Day 2: Back (12) Bis (8)
Day 3: SHoulders (10) Legs (12)
Off
repeat
(in reply to danmirage)
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RE: Question on Diet and Weightlifting Routine - 1/30/2006 2:16:49 PM
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danmirage
Posts: 6023
Joined: 11/20/2005
Status: offline
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The key is to Keep the workouts under an hour!!!
Don't forget to get calf and abs in there.
Now you just need to populate those with some exercises!
you already have the equipment!
Take some time to look through this and learn about the exercises you are and/or could be doing...descriptions and video of lots of movements!
http://exrx.net/Lists/Directory.html
Start with the basics...
Deadlift
Squat
Flat/Incline Bench
Bent Row
Military Press
Curl
Triceps extension/press
Calf press
Abs
There are a lot of intensity principles that you can toy with to spice up you results a bit.
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.
Take a week completely off every 12 weeks at the latest!
Now I am going to lay the diet spiel on you!
First and foremost is your diet.
That is 88% of your mass gains.
500 cals over your needs will get you 1 pound a week...if you need more, some will likely be fat...so you have to decide what weight you want to gain...some needs to be fat anyway, just decide how much you want by how much you gain per week!
Ideal caloric balance ranges for optimal growth:
Protein-15-30%,
carbohydrates-40-75%,
fat-10-30%
The ideal range of protein for growth is .6-.9 grams per pound of body weight.
If you are a light eater and meats sit like a brick in your tummy then go for the lower part of the range.
If you enjoy meats and could eat them many times in the day, and they give you energy...go for the higher end.
Target the fat % on the scale proportionate with the protein. Then inversely proportion the carbs to the protein.
I.E. The moderate protein type=
Protein-20%,
carbohydrates-65%,
fat-15%
Do you know your caloric target?
Go here to read up on this:
Caloric calculator <---- link to click
there is a spreadsheet/calculator linked at the bottom of the post. Use the appropriate column!
You can go to fitday.com and use their free journal as a planner and create a menu of foods that fulfills your needs.
Once your diet and training are in place, measure your body composition and go a week following your plan.
At the end of the week (and each week) check your body composition again - always at the same time of day
with the same method and tools.
---If at first you are just gaining fat, then revamp your training it is obviously not sufficient to create muscle gains, also look at adjusting your caloric intake and nutrient balance.
--If you are just losing fat go another week as is.
--If you are just gaining muscle go another week as is, muscle burns fat and will speed your loss later.
--If you are gaining fat and muscle, you can drop calories 250 or add a bit of cardio...depends on what your level of cardio is to begin.
--If you are gaining muscle and losing fat...you are at an optimal balance.
Get it now?
Do not over train
8-12 cups water minimum a day!!!
Multivitamin to support growth!
8 hours sleep a night
_____________________________
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 turbochill)
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