So I finally decided that I'm just gonna stop trying to lose weight (21 yr, male, 5'3, 124 lbs) to reduce fat and go into gaining muscle.
My bf % is pretty high, (don't have a lot of muscle)
I finally got my hands on a bench, and already had some dumbells and treadmill
MWF alternating weight lifting A and B
Workout A
Warmup (10 minute brisk walk)
Barbell Deadlift (1 set)
Barbell Bench Press (3 sets)
Lateral Pull Downs (3 sets)
Abs, weighted crunchs (3 sets)
Workout B
Warmup (10 minute brisk walk)
Dumbell Squats (3 sets) (no squat rack to do barbells)
Standing Military Press (3 sets)
Bent Rows / Pendlay Rows (3 sets)
Abs, weighted crunchs (3 sets)
Mondays and Fridays only: Alternating dumbell curls
Tuesday, Saturday, Sunday, Cardio ~45 mins jog on treadmill
Thursday, rest day, 30 minute walk
Unless someone has a serious problem with this I'm going to start this next week. I try to research but I get a lot of conflicting info and I really just want to start lifting, so unless this is a really bad routine I'm going to start it.
My goals are to gain muscle mass while keeping my fat gain pretty low.
I am thinking starting at 6 reps and then every workout keep the same weight but do more reps until I get to 12 then increase weight to make 6 near my max again and so on.
Is this ok or should I be upping weights every time?
My diet is another story though, I know I should not be eating junk food, candy etc, but I already don't do that.
Right now I am pretty much eating: fruits, vegetables (salad), milk (in cereal), cheese, whole wheat bread, whole wheat cereal, nuts (almonds, cashews, walnuts), brown rice, baked potatos and for meats chicken breast, sirloin, fish,
Of course I'll have a cheat meal a week if I go out with friends.
I only drink water like 95% of the time, no alcohol. An occasional half glass of fruit juice.
I know I have to be eating a lot more when I start doing this to gain muscle mass so I need to eat more protein throughout the day and are PWO shakes needed? If so what do you recommend? I always hear people say whey in water or milk or something? If not what should I do post workout?
When I was losing weight I was always aiming for losing a lb a week. So I should be aiming to gain a lb a week of muscle now?
Also, is it possible I can lose fat this way as well? Or will I only lose that after, like start a cutting program after 9 months or whatever.
Or will my muscles I get help pull my fat in?
Because I think I'm really fat right now and I don't like it.
Heres some pics to show you where I'm at (was 160 lbs, now 124 lbs, over 9 months), let me know if you think its ok for me to go on this routine:
Thanks for the help.
My bf % is pretty high, (don't have a lot of muscle)
I finally got my hands on a bench, and already had some dumbells and treadmill
MWF alternating weight lifting A and B
Workout A
Warmup (10 minute brisk walk)
Barbell Deadlift (1 set)
Barbell Bench Press (3 sets)
Lateral Pull Downs (3 sets)
Abs, weighted crunchs (3 sets)
Workout B
Warmup (10 minute brisk walk)
Dumbell Squats (3 sets) (no squat rack to do barbells)
Standing Military Press (3 sets)
Bent Rows / Pendlay Rows (3 sets)
Abs, weighted crunchs (3 sets)
Mondays and Fridays only: Alternating dumbell curls
Tuesday, Saturday, Sunday, Cardio ~45 mins jog on treadmill
Thursday, rest day, 30 minute walk
Unless someone has a serious problem with this I'm going to start this next week. I try to research but I get a lot of conflicting info and I really just want to start lifting, so unless this is a really bad routine I'm going to start it.
My goals are to gain muscle mass while keeping my fat gain pretty low.
I am thinking starting at 6 reps and then every workout keep the same weight but do more reps until I get to 12 then increase weight to make 6 near my max again and so on.
Is this ok or should I be upping weights every time?
My diet is another story though, I know I should not be eating junk food, candy etc, but I already don't do that.
Right now I am pretty much eating: fruits, vegetables (salad), milk (in cereal), cheese, whole wheat bread, whole wheat cereal, nuts (almonds, cashews, walnuts), brown rice, baked potatos and for meats chicken breast, sirloin, fish,
Of course I'll have a cheat meal a week if I go out with friends.
I only drink water like 95% of the time, no alcohol. An occasional half glass of fruit juice.
I know I have to be eating a lot more when I start doing this to gain muscle mass so I need to eat more protein throughout the day and are PWO shakes needed? If so what do you recommend? I always hear people say whey in water or milk or something? If not what should I do post workout?
When I was losing weight I was always aiming for losing a lb a week. So I should be aiming to gain a lb a week of muscle now?
Also, is it possible I can lose fat this way as well? Or will I only lose that after, like start a cutting program after 9 months or whatever.
Or will my muscles I get help pull my fat in?
Because I think I'm really fat right now and I don't like it.
Heres some pics to show you where I'm at (was 160 lbs, now 124 lbs, over 9 months), let me know if you think its ok for me to go on this routine:
Thanks for the help.
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