Originally Posted by PERBOD
hey every one i recently been trying to maybe loose a couple pounds and get a six pack, muscled up arms and a nice strong chest. i am completely new to dieting but im not in that bad of shape well at least im not over wieght oh and if anyone does have a plan for me plz try and make it a plan where i dont kill my self working out
so if anyone could help me i would be very very happy
Here's a simple layout for a lean bulking diet. It is always best to pick either bulking or cutting. You can't do both.
Alot of people choose to do a "clean bulk", but the results are alot more gradual. For muscle gain, the guidelines to follow are:
1.Eat at least your bodyweight in protein. Optimal is 1.5-2 times.
2.Eat three times your bodyweight in Carbs.
3.Make sure 25% of your diet comes from dietary fat.
4.Consume around a 3,000 calorie diet to start. Calories are what fuel your muscles to workout.
5.*Eat 4-5 small meals a day.
-There are alot of specialty diets out there. I recommend for someone that's trying to gain muscle and doesn't have alot of fat to stick to these basics.
As for training:
There are alot of good programs out there for beginners. See what works for you. Personally, I recommend a type of hypertrophy program. This will give you muscle endurance, strength, and mass. It isn't going to kill you at all and it should keep your attention level high.
Week One: Monday, Wednesday, Friday. It will be predominately dumbbells because it'll help get your strength up in your joints and muscles to handle the barbell in the future.
1 set per exercise and 15 reps per set.
Front Leg Press:
Dumbbell Bench Press:
Dumbbell Incline Bench:
Alt. Dumbbell Curls:
Like I said, start off with one set per exercise for 15 reps apiece. Record exactly what weight you used for each exercise. Just keep in mind that you want to try and go up in weight each visit to the gym. Since you are working out 3 times a week, you are in fact hitting each muscle for 6 sets
total. In between, on your many rest days, you will perform your cardio/abs work. Your time in the gym shouldn't eclipse 45 minutes.
-After you have done this program for two weeks of 15 reps, I want you to drop the reps down to 10. Doing the ten reps will enable you to of course keep adding more and more weight. I recommend that every time you drop the reps down, you add an extra set. So for the 10's weeks, perform 2 sets per each exercise. After another 2 weeks, drop the reps down to 5. This is a 6 week program that follows alot of HST rules, but not all of them. Once you're done with the 5 reps, the following week pick it back up to 15's again. You will be very pleased with the results! ;)