Hey, im about 6'4" and about 170lbs, definition of a skinny fat. I don't have much experience with weightlifting besides some dumbbell work last summer with the same weight week after week with improper form (like 30lbs so no real strength at all), so i messed that up. but now i have a bench, a bar, a leg extension for the bench, and 300 pounds, and i would like to put on some serious size (muscle) before basketball tryouts(thinking of trying out for basketball, cross country, power lifting and maybe MMA training maybe Karate) in 8 months.
im not looking for a sports related workout right now because i want to work on size first, i can worry about cardio during the summer. I've been lurking around here for awhile, reading articles, workouts and what not and i was wondering if this would be a good starting workout vs Rippetoe vs Men's Health's home grown muscle which seems to be pretty popular and what not.
The article for this workout i found is is (its a pretty big article but you can go through it and find the workout, it has one for the beginning weeks and what not)
Mens health's home grown:
and Rippetoe is on every page on this site so theres no need for me to put a link
i may have a problem: i workout in the basement, and Dad put the a floor, apparently its called floating floor, and im not allowed to drop the weights on the floor..., and i don't have Squat Rack, so if there is a subsitute or subsitutes i can do to make up for not being able to squat. (zercher squats look pretty interesting)
another problem: Nutrition, i know im going to have to do a clean bulk right?,
So im going to need about 2800+ Calories
about 154g of protein
94g of fat
and about 337g of Carbs
(according to this online calculator, maybe you guys have a more accurate one)
the point im getting to is, im lucky if i can get 1800 calories a day, and i was wondering if somebody could point me to a direction of a diet plan, i know a little about pre and post workout nutrition, but what about off days?, do you eat as much, or more?
if you guys need a little bit more information on myself, just ask and i'll get back to you asap so that i can find out what i can do to acheive my goals.
Thanks alot T-Nation community!
ps: i can give you guys regular updates if your curious of my gains or how im doing.