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weekly plan. - 2/6/2007 5:56:40 PM

goog

Posts: 33
Joined: 10/30/2005
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Im 5'9" , 115lbs. I need 2500 calories a day, so i plan on eating that. Im going to use fitday to calculate it.

I want to gain as much weight as possible before may. My main areas of focus are my waist (dont have any clue how to gain sizes there). and my chest (which if you use a straw, you could probably drink out of).

I have a workout bench/machine. It basically looks like this http://images.channeladvisor.com/Sell/SSProfiles/13000030/Images/1/DWBLB1.JPG

It doesnt have the foot thing on the very back side.

I currently do bench, incline, and bare with me i dont know the name, ill try to explain it. I pull the hanging bar down to my chest with my arms out. Then i pull it down as far as i can behind my chest. And i pull it down holding it like someone does to mimick humping. (those are 3 different exercises). I need to know what would be a good combo of these, and any other workout techniques and what i can do to gain on my waist.

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RE: weekly plan. - 2/6/2007 11:04:36 PM

danmirage

Posts: 6023
Joined: 11/20/2005
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First read the gaining mass link below!

2500 seems a bit high to me...I would start you closer to 2000!
For gains you should start lowe rand work your way up.

In that link is a link to a site with examples of all the exercises...
Links to workouts you can do at the bottom...

Quesitons?

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RE: weekly plan. - 2/7/2007 3:22:55 AM

vdk_au

Posts: 1832
Joined: 2/13/2006
From: Australia
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In my opinion, I would just up your current eating habits by 200-300 calories and continue to do until you gain weight.

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RE: weekly plan. - 2/7/2007 5:50:21 AM

cursor

Posts: 385
Joined: 1/20/2007
Status: offline

Some questions for you to consider include:

Do you have some idea how you intend to define those 2500 target daily calories?
What foods will you be using?
How will you distribute your food through a single day?
What exercises should you include to provide your whole body with balanced stimulation for muscle growth?

Correct me if I'm wrong, but it does sound like you're just starting out. Out of curiosity, what's happening in May?

< Message edited by cursor -- 2/7/2007 5:57:12 AM >

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