New prospective bodybuilder. I recently lost 50lbs of weight over 6 months and want to start gaining some muscle. I am an intellectual at heart so I have been reading A TON! 3-5 books, all the ?beginner? articles here, and other forums. What I have learned is figuring out what to do is hard.
Everyone has their own way to do it and it makes life so confusing. Especially supplements, I don?t trust them yet except for Whey, meal replacements, and multivitamin. That will likely wane with time as I get more into bodybuilding.
What I am looking for is some input on what you think of what I got below. I am starting to run with it tomorrow. Many of you may say for being such a novice I should run with anything and it will be great, but I want to do it right from the start!
It took me 6 months to lose 50 lbs and I am looking forward to changing my body with weight training now. I am VERY determined to do this. I am a person when he sets his mind on something he does it. And right now I am VERY VERY set.
One big question I would like to ask is should I aim for weight gain right now or weight lose? I still am more pudgy then what I would like, but really want to get into gaining some muscle too. I know you can?t (easily) gain muscle and loose fat.
Thanks for any input you guys could offer me. And please ask me any questions I could use to clarify anything I have said.
Current Goal: Gain some muscle and tone my body.
Long Term Goal: 200 lbs at 10% body fat.
Height: 6? 3??
Bodytype: Part Ectomorph, part Mesomorph (I think)
Active BMR: 2481.2
Lose Weight: ~2000 Calories
Gain Weight: ~3000 Calories (That seems like a ton)
I figured my BMR to be 2067.7 with an activity modifier of 1.2 to get 2481.2 calories a day.
5 Meals a day, one likely taken with Syntha-6. Meal replacement looked good.
Barbell or DB Bench Press 3 X 6-10
Barbell or DB Incline Press 3 X 6-10
Barbell or DB Shoulder Press 2 X 6-10
DB Side Lateral 2 X 6-10
Pull-Up or Lat Pulldown 3 X 6-10
Bent Over Row or Seated Cable Row 3 X 6-10
Barbell Shrug 2 X 6-10
DB Shrug 2 X 6-10
Squats or Leg Press 3 X 6-10
Stiff Leg Deadlift or Leg Curl 3 X 6-10
Lunges 3 X 6-10
Standing Calf Raise 2 X 6-10
Seated Calf Raise 2 X 6-10
Barbell or DB Curl 3 X 6-10
Skull Crusher 3 X 6-10
Cable Curl 3 X 6-10
Tricep Pressdown 3 X 6-10
Barbell Forearm Curl 3 X 6-10