I’m new to the site and I’ve found a ton of the articles that have really helped me out in the gym. I’m a big fan of Thib, and I’ve tried to read all of his articles. Ive been trying to follow the Pound o Week diet from Peter Loux and the Quality Mass Diet from Chris Shugart mixing them together and trying to find what’s best for my body type and my muscular development.
What I would ask of you is a little help and insight on my progression weight-wise because I’m always looking for third fourth and even fifth opinions on how I can become bigger and stronger in the gym.
First off a little background information-
I’m 5’6 155 lbs with a body fat percentage of around 10% or so. I’m a hard gainer, and have been my entire life. I started seriously weight training and dieting around a month and a half ago weighing close to 140 lbs. The weight I’ve put on is more than likely good muscle, even though I’m in a bulking diet. I assume this because I do an almost excessive amount of Cardio work because I play rugby, and that requires us to run all of the time.
Is this an acceptable mass gain for the time I’ve spent dieting and training or should I step it up some?
Before I started seriously training I was ingesting close to 1.6k calories a day and probably like 70g of protein and working out five days a week doing a modified HIT program my friend gave me. I couldn’t put on weight and it really frustrated me because I thought I was training incorrectly or not pushing myself hard enough in the gym. Thankfully I figured out that my problem was in my diet and not my training. I was probably over training even.
Since then I’ve been pushing myself to eat as much as possible, good food no excess sweets-alcohol-ect., and I would estimate my caloric intake is maybe 3k or 4k calories a day (I wish i had more precise numbers but I don’t). I’m trying to take in around 200g of protein a training day in the form of lean meat and chicken, and Whey Protein. I also supplement that intake with one scoop of Creatine prior to going to the gym. I take a multivitamin a day, B6, and a potassium pill (for running cramps with the sport).
Should I be doing anything different with my diet?
Roughly I’ve increased my repping weight on all my exercises,
Starting Bench-130x5 lbs
Goal Bench- 210
Starting Squat-120x5 lbs
Goal Squat- 275
Starting Deadlift-175 lbs
Max Deadlift- ~300
Goal Deadlift- ~375
These seem to be some of the better exercises to judge overall strength, excluding Power Cleans because I’m still learning the technique, so my questions are for my weight are these acceptable weights to be throwing around? and for around a month and a half are these decent weight increases?
I work out every muscle group in my body as well so other exercises i.e bicep curls are also progressing at along the same rate.
I appreciate all of the help dudes