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my situation - 12/8/2007 10:17:43 PM

sebastianr

Posts: 10
Joined: 12/8/2007
Status: offline

Hey guys,

This is my 1st post on here, and I have gone over the "new member" portion and stuff.

I've been working out for about a year now and I'm 20 yrs old. I haven't been dieting perfectly, although I do tend to eat healthy meaning no junk food, but my intake of protein and ratios are most likely off.

Anyways I have gained some strength, for example flat bench dumbells I started w/ 45's and now do 75's (3sets reps of 10). However I am not gaining much size/weight.

I've been working out 4-5 days a week ..

Mon-Legs , Tues - Back , Wed-Chest , Thurs - Bi/Tri , Fri - Shoulders ... I've been thinking about trying 3day full body work outs maybe?

I currently weigh 152lb and would like to increase my weight and muscle mass. Any suggestions?

THANKS.

< Message edited by sebastianr -- 12/8/2007 10:20:48 PM >

Post #: 1

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RE: my situation - 12/9/2007 5:07:27 AM

smoundzou

Posts: 2251
Joined: 5/4/2007
Status: online

I think you'll have much better progress by doing a 3 day Fullbody over a 5 day, one muscle per day routine. Here's a link to a good Fullbody and several other routines.

3DayFullBody

If you're wanting to gain muscle mass, you'll need to make sure you're eating over your daily maintainance calories. First find out what you should be eating in order to maintain your current weight, then slowly add addtitional caloires, until you're gaining about 1lbs weekly.
For most, it's usually an additional 300-500 daily caloires over maintainance. If you're eating healthy already, you probably just need to eat more and if you're having issues getting your protein intake in, you can alwasy suplement by drinking a whey protein shake pre and post workout.

quote:

ORIGINAL: sebastianr

Hey guys,

This is my 1st post on here, and I have gone over the "new member" portion and stuff.

I've been working out for about a year now and I'm 20 yrs old. I haven't been dieting perfectly, although I do tend to eat healthy meaning no junk food, but my intake of protein and ratios are most likely off.

Anyways I have gained some strength, for example flat bench dumbells I started w/ 45's and now do 75's (3sets reps of 10). However I am not gaining much size/weight.

I've been working out 4-5 days a week ..

Mon-Legs , Tues - Back , Wed-Chest , Thurs - Bi/Tri , Fri - Shoulders ... I've been thinking about trying 3day full body work outs maybe?

I currently weigh 152lb and would like to increase my weight and muscle mass. Any suggestions?

THANKS.

_____________________________

If everyone is thinking alike then somebody isn't thinking. ~George S. Patton

Current
Age: 45
Height: 5'11
Weight:216
BF: 12-13%
=========
DoNotClick

(in reply to sebastianr)

Post #: 2

RE: my situation - 12/10/2007 7:20:37 AM

radbane

Posts: 70
Joined: 3/27/2007
Status: offline

This works for most people. Do a 1:1 ratio for a gram of protein for every pound of body weight.

Most people do bump it up to 1.5 to 2 grams of protein for every pound of body weight.

Weightlifting is the easy part. Nutrition is one of the hardest,if not the hardest. :)

Cheers man! Good luck with your quest in sizing up!

(in reply to smoundzou)

Post #: 3

RE: my situation - 12/10/2007 3:12:08 PM

sebastianr

Posts: 10
Joined: 12/8/2007
Status: offline

THANKS A LOT! I start today, I'll be posting a log and stuff soon when I get more into the cycle.

(in reply to radbane)

Post #: 4

RE: my situation - 12/10/2007 3:38:25 PM

scubasteve311

Posts: 68
Joined: 9/29/2007
Status: offline

sounds like you need to bulk up a bit.

_____________________________

Weight: 182
Bench: 220
Curl: 110

Using: naNO Vapor + GNC 100% Whey Protein