T Nation

Getting Big with Minimal Fat Gain


#1

I'm a 145 pound guy, at a height of 5'5". Due to reasons I won't explain, I'm only able to train once a week with a workout of all the big exercises:deadlifts, pull ups, dips etc.
Since I only train once a week, I assume I don't need as much food to recover.I would like to be as big and strong as possible, but keep fat gains to a minimum. My diet is as follows:
Breakfast
3 eggs
cheese
~150 grams of ham
onions
pepper
1 cup of milk

Lunch
2 sandwichs made of:~150 grams of ham
1 apple
1 banana

After School Snack
Plate of rice
1 avacodo
1 can of tuna
I glass of milk

Dinner
Plate of rice
2 8oz steaks
half a head of lettuce+cesear dressing
1 glass of milk

What do you guys suggest I add or change to my diet? Thanks in advance.


#2

You’re not gonna gain muscle with one workout a week. I’m sorry. I’ve never seen it happen.


#3

look man i know you think you cant train more than once a week mabe even jst wake up extra early and go to the gym. if you really want to gain size youll be committed enough to get there more than once a week


#4

Nope. You’re gonna have to make more time than that. Something is better than nothing, but don’t expect much at all out of a one-day-a-week schedule. I’m on two days of heavy lifting per week and barely holding on to the strength gains I’ve made over the past year and two months.


#5

Well, in theory, I’d say to get a bunch of carbs and some proteing before your workout, post-workout shake after, then your “post-workout” window would last about 48 hours, where you eat more protein first day, and somewhat less the second day.

The rest of the week you’d just eat a normal diet, adjusted for no workouts.

I don’t think it will work either though.


#6

i go to the gym 3-5 times a week…i see a kid that goes about once a week…we started at the same size…about 155 lbs…my weight gain is kind of slow…maybe 1 lb a week on a good week…up to my current 172…but his seems non existent…he looks exactly the same and its been about 3 months since started…

i dunno, i’m no expert, just giving you an example i see…


#7

Thanks for all the replies guys, I guess now I’m upping it to 3x a week!


#8

also remember a gym isnt neccessary, just resistance. so bodyweight stuff, carrying shit, etc all counts as a workout


#9

I’ll keep that in mind.


#10

[quote]Oxen wrote:
I’ll keep that in mind.[/quote]

If you’re really squeezed for time (and i mean really fucking squeezed, like a god damn lemon at some kids lemonade stand) then do pushups all day long. Atleast it’s something


#11

[quote]Oxen wrote:
Thanks for all the replies guys, I guess now I’m upping it to 3x a week!
[/quote]

For reasons you won’t explain?


#12

[quote]Oxen wrote:
Thanks for all the replies guys, I guess now I’m upping it to 3x a week!
[/quote]

Now we’re talking! Now you have to decide what kind of program to do. Push/pull/legs? Three day split? Starting Strength? Beginner’s powerlifting program?

You said ‘get as big and strong as possible’. Be more specific. Give a target body weight and target strength (not necessarily a final goal, but something attainable in a year or two). That will begin to define what kind of program you should do.


#13

I’m slowpoking a bit here, but I was recently reading the OTS Big Beyond Belief e-book, and they mention that muscle atrophy happens after 72 hours. Of course, this might just be a piece of research they’re throwing at us to try to sell their program, but you can find research for anything I hear. Anyways, any sort of gains you’d make would be lost. 2x a week is a million times better than 1x. When I discovered squatting, I could only hit the gym 2x a week, and I made great gains (more due to squatting than anything else). But yeah. /slowpoke

Are you still within range for your newbie gains? If you are, I think you’d probably be able to lose some fat while gaining muscle (so I’m told). And if you’re only training 3x a week, would a powerlifting type program perhaps be more helpful? AFAIK, more powerlifting programs work with 3x a week than traditional bodybuilding (4-5+ if I were to generalize), additionally, someone in some fairly recent article mentioned something about having beginners work a day for each of the big three a week. But still, at this stage in the game I’m going to assume (depends on who you ask, really) that you’ll be gaining muscle on a powerlifting type program, either way, if Thibs is to be trusted, you’ll satisfy your strength goals, and set yourself up for big size gains in the future.

Just my 2 cents (or maybe more)


#14

you will do just fine at 3x a week. there are, however, ways to shorten each workout. you don’t need to be in the gym an hour each day if you are REALLY short on time.


#15

[quote]Arms Afire wrote:
Oxen wrote:
Thanks for all the replies guys, I guess now I’m upping it to 3x a week!

For reasons you won’t explain?[/quote]

Haha, no I’ll explain this one. The closest gym to my area is a 15 minute drive-and I’m not even old enough to get my N. My parents don’t get home until an hour after gym closing hours, so I was only able to train Saturday morning. I wanted to train on sundays as well, but was just so tired from the other workout. The other day I just found out that a friend of mine works out at the same gym, with his mom driving him. SO now I can get more workouts AND a trianing partner!


#16

[quote]JayPierce wrote:
Oxen wrote:
Thanks for all the replies guys, I guess now I’m upping it to 3x a week!

Now we’re talking! Now you have to decide what kind of program to do. Push/pull/legs? Three day split? Starting Strength? Beginner’s powerlifting program?

You said ‘get as big and strong as possible’. Be more specific. Give a target body weight and target strength (not necessarily a final goal, but something attainable in a year or two). That will begin to define what kind of program you should do.[/quote]

I am going to be starting WS4SB. since I’m a bit soft, I’m also going to be using the T-Dawg diet V.2. As for my strength goal, by christmas time I would like to have a 405 deadlift, 180 weighted dip, 135 weighted chin up, and 155 standing military press.
I don’t really have a target weight, since strength is my priority right now, however 170lbs is what I’m shooting for.

Current Stats(1RM unless stated otherwise)
Deadlift:225
Weighted dip:BW+45lb 3RM
Weighted chin up(curl grip):BW+72lb 3RM
Standing military press:90 lb
I don’t squat or bench because my gym sucks doesn’t have that equipment!(squat rack, bench stand/rack)

P.S. A Ninny mouse, as you can tell from my lifts, I am very much a noob.


#17

[quote]Kanada wrote:
also remember a gym isnt neccessary, just resistance. so bodyweight stuff, carrying shit, etc all counts as a workout[/quote]

no