I have a whole number of questions, so bear with me. All of your help is very, very much appreciated.
Primary Goal: Hypertrophy (size)
Secondary goal: Strength
Stats. 24 years old, 6’5", 195 lbs. Yes. That thin. And not from doing a ton of high-intensity cardio. I do walk a lot, however. I would say I spend a good 1-2 hours a day walking around town unless I am working (I live in downtown Toronto, Canada). I work as a server 4 days a week (meaning 8 hours of walking through a huge restaurant).
I am actually averse to doing more cardio because (although I show a tiny bit of a belly), this will better be solved by gaining muscle on my chest (and everywhere else, for that matter) before burning a ton of calories. I actually believe I probably don’t take in enough calories to be making significant gains. My metabolism runs like a rabbit.
As soon as I get up:
- Greens+ & creatine in grape juice (high GI fruit juice)
Fifteen minutes afterwards, to let creatine and greens digest:
- Quick Oats (plain, but quick absorbing…does this make any difference?) with honey as a sweetner.
- 40g Low Carb Metabolic Drive
- Omega 3 caps
- Vitamic C
1 hour before training:
25g Whey Isolate
40g Glycocarb (8g of sugar)
Immediately before training:
- 1-2 Spike tabs (just started these and definitely notice the difference)
- Surge Recovery
30-60 mins before bed:
- ZMA tablets
Immediately before bed:
- 250mg 2% milk
- 20g Low-Carb Metabolic Drive
- Omega 3 caps
Rest of day:
Breakfast and the pre-bed snack are the only set meals. Other than that I go for whole-grain breads, brown/wild rice, lean cuts of beef and skinless chicken breast. I don’t eat enough vegetables, in all likelihood.
I try to have a big serving of broccoli with dinner, and salads instead of fries when I’m eating out, things like that. I also take a serving of greens+ (a powdered greens product, nutrition info at www.genuinehealth.com/english/pbn/index.php?id=8Â§ion=43 ) once daily, which, in some ways, should help with the nutrients that I’d otherwise be lacking.
Additional comments: I make breakfast (and dinner, most nights) but otherwise, a lot of the protein (and greens) ends up coming from either protein powder or greens+, as I find it difficult to do a ton of cooking.
I try to make sure that I’m eating at least something every two-three hours, but I don’t try to stuff myself, ever. Should I consciously focus on eating larger meals for my main meals of the day?
Is my fruit/vegetable intake completely inadequate? What are easy ways of having vegetables available for every meal? Just a bag of baby carrots, things like that? Suggestions?
Whey Isoloate (pre-workout)
Low Carb Metabolic Drive (with breakfast, immediately before bed)
Metabolic Drive bars (in emergency, between meals)
Greens+, once daily (with Creatine and grape juice first thing in the morning)
Creatine Monohydrate (taken with grape juice, as I’ve read high-GI liquids are best for creatine absorption)
A good multivitamin, x2
4 caps fish oil (2x2 morning and night)
2000 mg Vitamic C (1000 morning and evening)
ZMA, 1 hour before bed
Question: I know it’s not necessary, but if I were to add one supplement to this, what should it be? Should I add green tea (perferrably powdered) as an anti-oxidant? Would additional BCAA’s be worth it?
Speed of movements: As quick as possible
Rest time between sets: 45-60 seconds
I am working off of this:
…as it is supposed to be a good hypertrophy program for beginners. Again, I don’t claim to know anything as fact, so I’m entirely open to have all of my current opinions changed.
Barbell deadlifts 3 x 10
Weighted chins 3 x 10
Bent over barbell row or Pendley row 3 x 10
Barbell/EZ bar bicep curl 3 x 10
Incline barbell bench press 3 x 10
Flat dumbbell bench press 3 x 10
Standing military barbell shoulder press 3 x 10
Weighted dips 3 x 10
Barbell squat 3 x 10
45 degree leg press 3 x 10
Stiff-legged deadlift 3 x 10
Seated or standing calf raises 3 x 15
Abs: I’ve read that they can be reliably worked every other day, so I tend to work in 15x3x3 Incline Crunches on every workout day. If the bench isn’t available I do bicycle crunches instead.
Questions: The obvious…should I change this, or is it good for now?
I am definitely open to putting in another day in the gym, but concerned that overall, given my metabolism, working out more days might not mean all that much.
Oh! On abs-- weighted, lower reps, or body-weighted reps as I am doing? There’s debate over this.
Any and all time that you’ve spent looking this over is very much appreciated, guys. I’ve been as thin as a rail my entire life and I’m committed to getting in shape and putting in the work. I just feel that I need more direction in order to better direct my efforts.
Any and all advice, in direct answer to my questions or just other things that you believe are important otherwise, is greatly appreciated. Thanks again.