New to the forum, a few questions.
Hi all this is my first post on the forum. I've been reading around a bit and it seems like a very informative sight. I've got a few questions that maybe y'all could give me some insight about.
I'm 5' 11" tall and weigh about 150 lbs. I've been working out for about a month now with the following routine: Monday Bench Press Incline Press Decline Press Overhead Dumbbell Pull Dumbbell Flys Cable Crossovers Tuesdays Barbell Curls Dumbbell Hammer Curls Bent Bar Curls Alt. Dumbbell Curls Preacher Curls Concentration Curls Wednesdays Straightbar Pressdowns Skull Crushers Overhead Dumbbell Extensions Rope Pressdown Reverse Grip Pressdown Dips Thursday Squats Leg Press Roman Deadlifts Leg Extensions Leg Curls Calf Raises Friday Military Press Dumbbell Front Raises Lat Pulldowns Cable Rows Shrugs Also everyday i do abs and swim or run. My goal is really more for tone. I have a skinny build so i figure that getting "cut" should be easier for me since i may have less fat to burn. I am taking a CellTech creatine and NitroTech protein supplements. I take a scoop of protein when i wake up in the morning and after i work out. I take a scoop of creatine about an hour before i work out. I am just curious if i am taking the right steps with my supplements and workout routine to get "cut" and also gain some mass. Any insight/criticism would be greatly appreciated. Thanks :weighlift: Sciggs |
Forget about gaining mass. You're doing a lot of volume, five days a week in addition to running and swimming every day. You're only 150, so with everything that you're doing you're likely burning A LOT of calories per day since your metabolism is probably like a furnace. :D
What are your daily protein, carb, and fat totals? Do you know? :( |
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I don't really know any exact numbers on those totals. Don't really think i could put together a guess either. |
You need to tone it down a bit. Also if your goal is to put on size then you need to take in more calories. I don't know how many your getting, but it's not enough.
Plus, you're over training. Arms do not need there own day and neither do shoulders. Focus on bench,deadlifts and squats. |
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Write down what you are eating. |
8:00 AM - Protein Shake
10:00 AM- Usually a bagel between classes 12:00 PM - Some type of sandwich 4:00 PM - Some type of small snack (cereal, sandwich, crackers) 6:00 PM Protein Shake 7:00 PM Dinner (mostly beef or chicken) 11:00 PM Cereal I realize that these probably need to change. These arent exact but they represent a pretty good example of my average day. |
Just off the top of my head I think your lucky if your getting 1600 cals that's thinking your drinking milk with your shake's. You will not put on size unless you eat
You need more Food...Protein is a must, Carbs - since you want to gain weight, and healthy fats. ie: Breakfast - 2 eggs with 6 egg whites - two pieces of whole wheat toast with peanut butter - 1 cup milk That alone would be over 700 cals Yours is about 100 maybe 200. BTW a protein shake is not very good to take alone unless you put in some olive oil. What time do you workout ? What do you take for your pre and post ? |
i usually work out between 5-7 PM. I drink milk with my protein shakes. I take creatine about an hour before i work out and protein afterwards followed by a meal.
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The creatine can be taken with your pre workout drink ( 3g ) and again with your post drink ( another 3g ) |
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