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2005/04/07, 02:48 PM
***First let me appologize for this being so lengthy but I really need some assistance. All help is appreciated!!!
I am 22 yrs old 145 lbs and about 5ft. 9in. very little body fat. My MAIN goal is to get get bigger(upper body). By the way not taking any supps right now except for multis. Should I be taking some and if so...what do you suggest? Anyway...to my questions:
Due to my work schedule, I have hardly no time to work out!
I can't work out in the mornings as I already have to be up by 5:30 AM and there is no way I could be up any earlier. I get home from work at 6:30 PM. I am off on Wednesdays and on Mondays, Tuesdays, and Fridays I work a second job and have to leave as soon as I get home to be there at 7 PM. So the only days I really have to work out are Wed,Thurs night,Saturday,Sunday. Here is what I have been doing...
Wednesday:Run 1 mile in the morning and upper body at night.
Thursday:Lower body at night.
Saturday:Run 1 mile in the morning and upper body at night.
Sunday:Run 1 mile in the morning and lower body at night.
Honestly my legs are pretty tone (by the way am I running too much if I am wanting to get bigger?) so I could really care less about my legs. I am only working lower body to stay balanced. Can I focus all towards upper body and maybe a little running? Please help!
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2005/04/07, 04:10 PM
Exercise is never a waste of time. I would cut down on the running to maybe once a week while you are trying to gain weight, and increase the lifting. Focus on a couple muscle groups a day (check out the FT Splits on here. I think they are great).
I cannot stress how important diet is if you want to gain muscle. Remember, if you want to gain weight you MUST eat more calories then your body burns. Otherwise your just going to lose weight!
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Lift. Eat. Rest. Gain.
~Brad~
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2005/04/07, 05:17 PM
What is a good diet I could put myself on? What are good foods to eat and what are foods to stay away from? Is it to early to start taking whey? Also, I am sure it is obvious, but where can I find the "FT Splits" that you suggested?
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2005/04/07, 07:36 PM
1 mile doesn't tell me anything....if anything it's barely anything....if you're fit you can run it under 6 minutes....so you run for 6 minutes 3 times a week?....doesn't translate to much....
if you want to 'bulk' up then don't do cardio.....and just weight train....
if you're trying to become more fit cardiovascullary then run for 30+ minutes....which if you're very fit can be close to 5 miles....so just train same amount of time each workout but try to run a little each more each time or run the distance a little faster....you can employ interval training to achieve this....
to gain mass....do bodysplit and compound exercises......
squats(12*,10,8,6)-essential if you want to get bigger
deadlifts(12*,10,8,6)-essential if you want to get bigger
dips(12*,10,8,6)
pull ups (12*,10,8,6)
incline bench press(12*,10,8,6)
close grip bench press(12*,10,8,6)
rows(12*,10,8,6)
stiff-legged deadlifts(12*,10,8,6)
ez bar curls(12*,10,8,6)
calf raises/presses(12*,15,15,15)
your leg maybe 'toned' meaning they have less fat on them then rest of the body but they are just can be quite weak strength wise.....my friend also thought that because he played golf for 5 hours twice a week his legs were fit...he soon realized that was a misconception when he got inside a gym.....
you can split up those exercises and do body splits....you can add aditional exercise or two per body part if you split them up so that you do 2-3 exercises per body part...with 6-8 sets per bodypart.....
check otu beginning bodybuilding for 'bodybuilding grocery list'
you generally need about 200g of protein based on your stats.....about 300-400 complex carbs...and 25g healthy fats....
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2005/04/07, 07:39 PM
The FT Splits or workout routines can be signed up for Fitness Plan at the top (I think). Its somewhere around there, you just need to sign up for them.
As far as eating goes... Check out the specific diets and nutrition discussion forum here. There are so many posts on this its not even funny. The Healthy Eating Grocery List sticky at the top of that forum is awesome. I live by it (mostly). Some general advice: 5-7 small meals a day, 1 gram of protien per lbs of body weight, fiberous carbs, healthy fats, and try to eat 17-19 calories per lbs of body weight if your trying to gain.
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2005/04/08, 08:04 AM
Menace: Thanks for the input. I know that 3 miles a week is nothing but the reason I was if it was too much is because I notice a lot of posts saying NO CARDIO when trying to bulk up. So should I cut running out all together until I start building some mass? Also is it to early in the game for me to start taking whey? I am on my way to go check out the "grocery list" as you suggested. Thanks again!
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2005/04/08, 08:05 AM
borpillicus: Thanks for your help. I am going to go check that stuff out right now...
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