Hey guys. I would like to thank everyone in advance for their help in this thread. My post will be long, but I want it ot be as detailed as possible for better feedback. I have done about 12 hours of reading here over the last few days and think I am ready to develop a plan. From reading several forum posts and articles it seems like the majority of people here are serious,dedicated and knowlegable when it comes to all the phases of building a better body.
And please, correct me if I am wrong anywhere in here.
First off, here are my stats:
I’m 22 years old, 5’10 135 pounds. Yes,I am scrawny and want to do something about it. I would estimate around 10% body fat, although I haven’t had that measured in quite a while.
I haven’t been to the gym in about 5 years and am just starting back. I do play sports recreationally about once a week. My goal is to gain mass. 20-30 pounds of mostly lean mass before I graduate in May. Is this a realistic goal?
After reading the “how to design a damn good program” and “perfect rep” articles, I think I have but together a decent lifting program, focusing on primary and secondary lifting excercizes in an antagonist format. The Rep/Set totals are loose guidelines, as suggested in the perfect rep, and I will go more on feel.
Day 1: Chest/Back
Primary Chest: Bench 8x3
Primary Back: Chest Supported Row 8x3
Secondary Chest: DB Incline Bench 8x3
Secondary Back: One Arm DB Row 8x3
Day 2: Recovery
Day 3: Biceps/Triceps
Primary Biceps: Scott Bar Curl 8x3
Priamry Triceps: Close-Grip Bench or Triceps Dips 8x3
Secondary Biceps: Hammer Curl 8x3
Secondary Triceps: Flat Bench Triceps Extension 8x3
Day 4: Quads/Hamstrings
Primary Quads: Squat 8x3
Primary Hamstring: Deadlift 8x3
Secondary Quads: Leg Press 8x3
Secondary Hamstring: Glute-Ham Raises 8x3
Day 5: Recovery
Day 6: Delts/Shoulders
Primary Shoulder: Military Press 8x3
Primary Delt/Shoulder: Pullups 8x3
Secondary Shoulder: Seated Dumbell Press 8x3
Auxilary Delt/Shoulder: Lat Pulldown 8x3
Day 7: Recovery
As far as supplements go, I wanted to keep it simple. No pre-workout junk with a bunch of caffeine and sugars in it, just protein powders. I was going to purchase both whey and casein protein powders (ON Gold Standard of each). I planned on doing a casein shake in the morning and before bed for slow protein intake throughout the day and while sleeping, and a whey shake 30 minutes before and after workouts.
As far as dieting, my goal is to do a bulk diet(I believe). Lots of lean proteins, and even mix of fat types, and good carbs.
For proteins, I would be looking at foods like lean ground beef, turkey, chicken breast tuna and salmon.
For fats, I would be looking for nuts and oils.
For carbs, I would be looking for whole grain breads, pasta, fruits and veggies.
I feel like it will take a while to build my appetite, but I plan to eat 6-8 meals a day, each averaging about 600-800 calories. If you can recommend any sites to find out nutritional values for foods that would be awesome, as I would like to start a food log.
An average day would go like this:
Casein Shake w/ Oats and fruit.
6 Oz. Lean meat.
Carbs from bread for egg sandwich or potatoes.
Post Workout (11:30)
Nuts and fruit/veggies
8-10 oz.Lean meat
Afternoon Meal (16:00)
Nuts, Oils, Fruits and Veggies
8-10oz. Lean meat.
Nuts,Oils,Fruits and Veggies
Thanks again for your help if you made it this far. I’m looking forward to feedback.