Hey guy this is the first year I've really started working out hard. I weigh 110 pounds about 5 foot 7 and I'm wondering what i need 2 do 2 bulk up. I don't wna get supppper big, I just wna be ripped and want 2 have a hard 8 pack. I would appreciate if you guys could give me a weekly work out routine I can do at the gym. Also some info on what kind of foods I need 2 be eating and so on, Thanks Hunter.
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Help On weekly routine
- Thread starter Hemery13
- Start date
Hunter,
You should really hire a personal trainer. They are not expensive (contrary to popular belief) and are HUGELY helpful. You need an individual workout to get to your specific goals with your specific lifestyle and body. Each week your trainer will give you updated workouts, diets, and advice if you need it. It helped me and I have been using one for over a year now.
Heather
You should really hire a personal trainer. They are not expensive (contrary to popular belief) and are HUGELY helpful. You need an individual workout to get to your specific goals with your specific lifestyle and body. Each week your trainer will give you updated workouts, diets, and advice if you need it. It helped me and I have been using one for over a year now.
Heather
Hey, have you thought about P90x or Insanity? (I just graduated Insanity.)These programs are a good investment as you have a personal trainer in your home forever!! And if you want to revisit the program again at a later time, you will always have it! I am about to start it 9/1/11 and can't wait! I want to gain a little muscle mass and definition too. As far as what to eat, you will probably need to increase your calories so that you aren't burning more than you are taking in. But do so in a healthy manner! Protein is your friend! Good carbs (veggies) and recovery (rest). Well, let me know if this helps or if you need more info!
Hunter,
You should really hire a personal trainer. They are not expensive (contrary to popular belief) and are HUGELY helpful. You need an individual workout to get to your specific goals with your specific lifestyle and body. Each week your trainer will give you updated workouts, diets, and advice if you need it. It helped me and I have been using one for over a year now.
Heather
We are expensive. Don't go lying to the kid. Generally the only PT's who cost less than $1/min face time are either very new to the industry and don't feel confident charging in accordance to the industry standards. Beyond that, the only way to get cheaper PT is in small groups...and the more people there are in the group, the further it deviates from being PT. That being said, obviously you're finding the value in PT, so to you it doesn't feel expensive. $500 for a TV isn't "expensive," but $50 for a meal is. It's all relative. But PT definitely does come at a cost - fortunately some of us are worth what we charge, and then some, so it's a cost, just not necessarily a loss.
OP, at 110lb and 5'7", you're about where I was when I started out. I'm now about 55lb your senior, and I'll tell you what I wish people would have told me back when I was at your level, so that I could have gotten to this stage much, much quicker. Now, maybe you don't want to put on quite as much weight as I do. That's fine. Just stop bulking when you've grown enough.
Okay, so, you really want to be starting with the basics. Simple is good. Nutrition-wise, you want to be consuming about 300-500kcal/day more than you need to to maintain current bodyweight. In saying that, training will cost you about 300-500kcal per session, so overall you might need to increase your daily calorie intake by 500-1,000kcal from where you're already at, depending on current levels of activity (you want an extra 300-500kcal to make up for the energy cost of training, plus 300-500kcal to build additional muscle mass). Over time, you will most likely gain some fat with your muscle mass. That's okay. When your fat levels get too high, cut down to 10% bodyfat or lower, which is where you'll see those defined abs (assuming there's much ab muscle to show, which will be built up while bulking, not so much while cutting).
Your diet should also contain plenty of protein, plus some fat and appropriate amounts of carbohydrates. You need about 1g/lb bodyweight/day of protein, and about half that much fat. At 110lb, that's 110g protein and 55g fat, which adds up to ~900kcal. The rest of your energy should be coming from carbohydrates, which are 4kcal/g. You probably need 2,500-3,000kcal/day to meet your previously mentioned calorie surlpus, so that's about 1,600-2,100kcal worth of carbs, or 400-500g carbs per day. Of course, you could just eat more fat and protein and a little less carbs - shouldn't hurt you.
Training wise, focus on the whole body and compound movements. This will get you looking good all over. You want an 8-pack, but I assume that doesn't mean you want to AVOID looking good elsewhere (which would just be ridiculous). Here's a basic program for you:
Exercises:
- Squats
- Bench Press
- RDL
- Overhead Press
- Rows
- Calf Raise
- Curls
Do 4 sets of each: 2 warm up and 2 work sets. The first warm up is at 1/3 work weight, the second at 2/3 working weight, and the 2 working sets are at 100% weight, the same weight on both sets.
Start with a LIGHT working weight, which you can easily handle for all the intended reps. Leave your ego at the door - no one worth listening to cares how much you can lift or will judge you for it anyway. Earlier this year I did a powerlifting course, and was the weakest male in the course, with my 1RM for bench and deadlift being light warm up sets for everyone else. But I set a couple personal records on that weekend, and everyone in the room was overjoyous because of it, even though they were all twice as strong as me. No one cares how strong you are, but if they're worth paying attention to, they might be delighted to see you make progress.
Start with 8 reps per set, including warm up sets. If you get all your reps with good form, move up to 9 reps next time, and so forth up to 12 reps. When you get all 12 reps with good form, increase the weight by 10% and return back to 8 reps per set. Keep this up for months after months, eating enough for growth, and you will build muscle all over. There are no direct ab exercises in there, but believe me, your abs will grow. You can't squat or deadlift heavy weights without using your abs - and over time the weights will get pretty darn heavy.
Goldfish has you covered but I would like to add that it would be a good idea that you split the routine in half and workout 4 days per week. You could do upper body Monday and Thursday, and the lower the body Tuesday and Friday or split the exercises by those that push and on the other days that pull.
The other thing is to make absolutely certain that you take in protein and carbs immediately after your workout. There is a window of opportunity after training, that will allow your body the greatest use of nutrition for rebuilding muscle. The easiest way to do this is to purchase a quality whey protein supplement.
Good Luck!
The other thing is to make absolutely certain that you take in protein and carbs immediately after your workout. There is a window of opportunity after training, that will allow your body the greatest use of nutrition for rebuilding muscle. The easiest way to do this is to purchase a quality whey protein supplement.
Good Luck!