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Old 03-04-2008, 11:36 PM   #1
sciggs
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Default 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


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Old 03-04-2008, 11:40 PM   #2
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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.

What are your daily protein, carb, and fat totals? Do you know? :(

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Old 03-04-2008, 11:49 PM   #3
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Quote:
Originally Posted by 0311 View Post
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.

What are your daily protein, carb, and fat totals? Do you know? :(
Yes my metabolism is very high. I've always been skinnier but seem to eat more than a lot of my friends who are bigger.

I don't really know any exact numbers on those totals. Don't really think i could put together a guess either.
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Old 03-04-2008, 11:52 PM   #4
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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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Old 03-04-2008, 11:53 PM   #5
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Quote:
Originally Posted by sciggs View Post
Yes my metabolism is very high. I've always been skinnier but seem to eat more than a lot of my friends who are bigger.

I don't really know any exact numbers on those totals. Don't really think i could put together a guess either.

Write down what you are eating.
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Old 03-05-2008, 12:13 AM   #6
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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.
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Old 03-05-2008, 12:58 AM   #7
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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 ?
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Old 03-05-2008, 01:06 AM   #8
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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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Old 03-05-2008, 01:17 AM   #9
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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.
You should take about 30-40g of protein and carbs before your workout and about 40-50g of protein and 60g of carbs after your workout. Then eat 1hr after your workout having atleast 50g of carbs and as much protein as you can stuff in your mouth.

The creatine can be taken with your pre workout drink ( 3g ) and again with your post drink ( another 3g )
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Old 03-05-2008, 06:06 AM   #10
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Quote:
Originally Posted by TALO View Post
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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