Beginner seaking some tips...
Well, I am about 5'10 and weigh around 130lbs. I weighed around 150 2 years ago. I am 22 right now. I worked out my senior year of high school, began benching 135 and ended at 215 only 4months later. since then ive been attending college and forgetting about eating i guess.
I am looking to gain 10-20 lbs right now, (gain to around 145-150). I have been taking protein the past week or so trying to have about 100 grams of protein each day which was enormous amounts compared to my old routine. I have been doing pushups daily basically. Started out last week doing around 20 at a time, and now a week later i do around 45. I have 30 lb dumbells and curl those every couple days (usually 2-3 sets of 5).
I need some tips basically. I am not looking on spending that much money or going to the gym every day. I have 2 30lb dumbells and myself basically. I am going to be buying more protein and am going to begin taking it 2 times daily instead of just once. if you have an idea with different dumbells weights i would consider purchasing them. Please send me info back. Thank you.
Also, where do you think i would be in about 1month from now if i continue just the way i am? doing pushups daily and curls every other day and taking 150 grams of protein daily as well? I know you can't say for sure, but just an idea would help. Thanks
I am not sure exactly what your goals are but it seems you want to put on some size, the 10-20 lbs you mentioned, and that you want it to be lean muscle. So the first thing you need to do is keep your protein around 1.5 grams per lean body weight.
From your post it seems that your only doing pushups and some dumbell curls, so you are only lightly working your chest and arms. This isn't going to be very successful for putting muscle and weight on you. You want to have a full body workout which means you have to do every parts of your body (legs/back/shoulders/chest/bis/tris/abs/etc.) so you will have to pick a major muscle group or two and assign a day to work those muscles. If you look around on the board you can see some good sample routines and there is even a post which lists exercises to target specific muscles. Doing just those exercises you have listed will be good for just toning those areas.
I know you said you don't want to get a gym membership but to be honest, there is not a whole lot you can do with dumbbells. Adjustable dumbells are a great addition to a home gym, especially for a beginner who doesn't need much weight. But you will soon learn that your 30 lb dumbells will be obsolete in no time. To fully work your body and put on some size/weight your going to need at least a decent rack and barbell/plate set in addition to your dumbells. It would probally be easier for you to use the college gym, trust me alot of the people there are more out of shape than you expect and they tend to have decent equipment their for the athletes.
So you can see that your going to need to do more than just taking in more protien and doing curls/pushups to put on weight and size. You really need to do some heavy exercises and therefore you need to get to a gym or buy some real equipment if you want to see real benefits in a month.
Well I believe Sleazy already basically convinced me to begin going to my college gym (enormous). I have been eating loads of food the past couple weeks. I just read recently though you should spread it out as much as possible though. I ate 4 meals yesterday, guess I need to work on that a little. That's gonna be the toughest thing for me though since I have school/work every single day from 9-5 or so. Not much of a break ever really. Guess I need to bring something, but what? I really can't bring a protein shake to mix at class. I can bring cooked chicken to work, but what do I do on the days I have class from 9:3-4:45 with a 1hour break in the middle? (not enough time to go anywhere)
My brother goes to school here, so I am going to try and convince him to begin going more often to the gym with me than he normally does. H weighs around 200 though I think, which will poise some problem I guess.
Well I am going to try and post my meals for a couple days. See what you guys think. Now you have to remember I havent been shopping really yet for this type stuff so bear with me for a week or so. thanks again
Also, it seems typically when I do gain weight the fat goes straight to my stomach area only, is there something I can do to prohibit this from happening so much?
Was wondering how you guys cooked your chicken in the oven? What temp do you put it on, for approx how long? I have been eating massive amounts of chicken tenders, but next shopping spree I am buying just chicken breasts.
Also, what's your opinion on me beginning creatine? Worth it or not for a beginner?
One more, one serving of protein in the shake is around 18-22 grams typically, should I be taking 2 servings in one shake? Ever? Just once a day?
The benefit of eating more meals is that you boost your metabolism. Most people here eat at least 5-6 small meals a day, some alot more. It will take some getting used to.
I go to classes to during the day and have the same problem. I used to bring chicken but stopped since I found it was a pain to heat up at my particular school. Some nice snacks to bring to class are beef jerky, healthy nuts like almonds, or just bring yourself a prepared shake or make it there. Some people also eat protein bars but I wouldn't recommend them unless its a last result because some are usually high in hydrogenated oils and sugar, so make sure you check the labels. Get creative at the store, you'll see a lot of little protein snacks you can bring or cook up the night before.
Your PWO shake should contain about two servings of your protein, so in your case this would be about 44 grams of protein. 40 - 50 grams is about the standard for a PWO shake. Any other time you can consume as much as you want. Cooking the chicken is all up to you. I can't give any advice since I hate cooking stuff in the oven but when I packed it I just cut it into thin strips when it was raw and cooked it in a pan with a little olive oil or non sticking cooking spray like Pam. You can use healthy oil like olive oil, but avoid the bad ones like vegetable oil. Just grilling a whole package on the grill the weekend before was also an easy way to bring your chicken to class.
Creatine I personally believe is one of the most beneficial supplements for a beginner and anyone in general. I personally noticed alot of strength gains when I began taking it. There are a lot of brands out there and some work better than others. I would just recommend getting yourself some cheap micronized creatine to add to your PWO shake and see how you react to it.
Working out with a buddy is really beneficial as it gets you motivated. You and your brother can push each other and it makes the environment less intimidating at first. Feel free to follow up with us on your diet and stuff and we can critique it.
1st day of working out
Well then I actually worked out at the gym for the first time today and wow am I sore already. I did chest and shoulders and tris today. I bench about 20lbs more than I thought I would be at right now. Weighing 130, I thought my bench would be back down to around 130 or so, but I did 135 4 times on 2 of the sets so im happy about that.
Anyways i wrote down all my meals today.... Let me know what you think, thanks.
TOTALS: Calories 2,950
I ate around 6 meals. What total calories/protein/carb/fats should i be setting as my goals? What percent should be protein/carbs/fats? Mine today was 26%protein/51%carbs/23%fats (if that's how you break it down? not really sure). This isn't what i will trying to eat from now on though, I am going to try and go for 175 grams of protein a day. And wow was 3000 calories tough... I ate nonstop basically it felt like and im running out of food like crazy.
I just ran out of protein powder today, otherwise I would have had one more shake before I head to bed right now. I did have 2 cups of milk however for the cassein protein while i sleep (if thats how you spell cassein). Anyways I am really pumped up about this and ill keep you guys up to date with any updates, i really appreciate your help so far even though it's been like 2 days. I am going to try and get some whey tomorrow as well as creatine if i can find it cheap enough. Not really many places around here that sell this kind of stuff. I know of gnc and some health store and then like walmart, but then only have 1lb'ers i think. gnc is really expensive isnt it? i know all you guys say to order it online, but i would like to purchase it tomorrow if it isnt insanely expensive. Do they sell protein at some gyms? im rambling and getting tired, im goin to bed....
gnc creatine monohydrate
How do you guys mix your creatine? I use warm-hot water to try and make it mix with water but it just won't do it. It seems like I am stirring sand in a cup of water. Is it supposed to dissolve or not? I am going to take it 2-3 times a day I think for a week as the loading, I know it says like 5, but that's ridiculous considering your body produces it already right? I took it once today around 1PM and am working out around 6 so i will take it again after my workout with my pwo shake. thanks
Creatine is best used in conjunction with dextrose and carbs. For me, I'll take a spoonful in my mouth (5 grams), then wash it down with grape juice (high in dextrose). This way none of the creatine gets wasted at the bottom of the cup.
I am not the one that vouches for creatine transport with dextrose, it will definitly put some fat on you. I would rather buy CEE.
Well it has been about 2 weeks now since I have been eating a lot. I worked out for my 3rd time yesterday (other than doing pushups/curls a week ago). I have gained 8 lbs already eating lean chicken, oat meal, protein shakes, creatine (not that much at all really), shrimp, almond, and vitamins mainly. My whole body seems pretty swollen. My midsection is a lot thicker, but doesn't seem to be any fatter which is good. I know 8lbs is a lot in 2 weeks, I hope to slow that down a bit and take my time with the next 10lbs or so. Maybe 3 weeks if possible.
My workout plan is M-F.
M:bis, back, abs
T: chest, tris, shoulders
Th: bis, back, abs
F: chest, tris, soulders
I have been taking one serving of protein preworkout with a little creatine, less than 1/2 a serving. pwo I take around 2 servings of protein with a little more creatine. Around an hour later I try and eat a chicken breast. Before bed I drink milk for the cassein.
I figure the only bad comments possible are that I may be overworking myself? Not really sure though, we will see on Thursday how sore my bis, and back are. I think I could really tell a difference yesterday benching with creatine, maybe it was mostly my mental state, but it felt like I was doing a rep or 2 that I could honestly say I feel like I could not have done. I plan on taking creatine for about a month, then take 2 weeks off, then a month.... so on.
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