This is my story. I'm a 17 yr. old male who has been on a low fat diet for the past six months and still on it. I am 5ft 7 in. and went from 240lbs to 160lbs. I'm not skinny but i'm not fat either. Now i want to build muscle mass. I recently bought 100% whey protein and and a bottle of creatine. I workout and do cardio 6 days a week. So my question is when I start taking this stuff if I gain muscle mass will I also gain the unwanted fat again? If anyone has suggestions, a diet plan or workout routine that will help me let me know.
Any suggestions
- Thread starter chosenone
- Start date
lean down to single digit bodyfat % then bulk up...creatine won't work if calories aren't in order so get them straight before adding it...you will probably gain a little fat but once you get to about 12 - 14% bf, lean back down to singlr digits and start again adding a few pds of muscle each time
What does your diet and exercise routine look like right now??
Whey is good, especially when it's hard to get enough protein from regular food, which you should be trying to do. I would not start creatine unless you have a lot of experience lifting (as in years, not months) and your diet is damn near perfect if not perfect.
Whey is good, especially when it's hard to get enough protein from regular food, which you should be trying to do. I would not start creatine unless you have a lot of experience lifting (as in years, not months) and your diet is damn near perfect if not perfect.
Diet and workout:
breakfast(7:00am): 1 cup fat free milk,1 cup of cereal(sugar free), 1 banana and protein shake
(10:00am): 1 orange, 2 cups of grapes
(12:00pm): 4oz. tuna or chicken breast, salad (fat free dressing), fruit
(3:00pm): fruit, vegtables
(7:00pm): 4oz. salmon or chicken breast, salad (fat free dressing) 1 banana
(8:30pm): (mon-sat) run 5 min. walk 5 min. (total 50 min.)
(after run):Mon/wed/fri/ curls(5x10)... crunches(2x50)... skull crushers(3x10)
(after run):tue/thur/sat/ bench(5x5) squat(5x5) calves, chest
That is pretty much it. Would anyone know where I can squeez my protein shakes and creatin in durning the day? I believe my workout is alright but since my calorie intake is low that is why i'm losing weight and not gaining muscle. If their is a diet plan (or another workout) that will help me gain muscle and not fat let me know . Any suggestions are appreciated.
breakfast(7:00am): 1 cup fat free milk,1 cup of cereal(sugar free), 1 banana and protein shake
(10:00am): 1 orange, 2 cups of grapes
(12:00pm): 4oz. tuna or chicken breast, salad (fat free dressing), fruit
(3:00pm): fruit, vegtables
(7:00pm): 4oz. salmon or chicken breast, salad (fat free dressing) 1 banana
(8:30pm): (mon-sat) run 5 min. walk 5 min. (total 50 min.)
(after run):Mon/wed/fri/ curls(5x10)... crunches(2x50)... skull crushers(3x10)
(after run):tue/thur/sat/ bench(5x5) squat(5x5) calves, chest
That is pretty much it. Would anyone know where I can squeez my protein shakes and creatin in durning the day? I believe my workout is alright but since my calorie intake is low that is why i'm losing weight and not gaining muscle. If their is a diet plan (or another workout) that will help me gain muscle and not fat let me know . Any suggestions are appreciated.
Diet and workout:
breakfast(7:00am): 1 cup fat free milk,1 cup of cereal(sugar free), 1 banana and protein shake...eat fruit 1st
(10:00am): 1 orange, 2 cups of grapes...take out 1 fruit source and add solid protein source but eat fruit 1st
(12:00pm): 4oz. tuna or chicken breast, salad (fat free dressing), fruit...depending on how carn tolerant you are i would have veg instead of fruit if i was you
(3:00pm): fruit, vegtables...replace fruit with solid protein source
(7:00pm): 4oz. salmon or chicken breast, salad (fat free dressing) 1 banana...replace fruit with veg
(8:30pm): (mon-sat) run 5 min. walk 5 min. (total 50 min.)...cut time in 1/2 at least, shorten hard intervals sio you can do them harder something lik 30secs on 90secs off etc
(after run):Mon/wed/fri/ curls(5x10)... crunches(2x50)... skull crushers(3x10)
(after run):tue/thur/sat/ bench(5x5) squat(5x5) calves, chest
new wts schedule
m/th - heavy deadlifts or squats (alternate each workout) alternating with military 10 x 3 with 60secs rest between them decreasing 5secs each week, chins 6 x 4, bench 6 x 4 alternating as well
* alternate 2 exercises with 30secs between them i.e, deads, rest, military, rest etc
add abs...but do for 8 - 15 reps with added wt to reach rep range...do running on off days and have at least 1 full day off maybe 2 if your doing the wts hard enough
breakfast(7:00am): 1 cup fat free milk,1 cup of cereal(sugar free), 1 banana and protein shake...eat fruit 1st
(10:00am): 1 orange, 2 cups of grapes...take out 1 fruit source and add solid protein source but eat fruit 1st
(12:00pm): 4oz. tuna or chicken breast, salad (fat free dressing), fruit...depending on how carn tolerant you are i would have veg instead of fruit if i was you
(3:00pm): fruit, vegtables...replace fruit with solid protein source
(7:00pm): 4oz. salmon or chicken breast, salad (fat free dressing) 1 banana...replace fruit with veg
(8:30pm): (mon-sat) run 5 min. walk 5 min. (total 50 min.)...cut time in 1/2 at least, shorten hard intervals sio you can do them harder something lik 30secs on 90secs off etc
(after run):Mon/wed/fri/ curls(5x10)... crunches(2x50)... skull crushers(3x10)
(after run):tue/thur/sat/ bench(5x5) squat(5x5) calves, chest
new wts schedule
m/th - heavy deadlifts or squats (alternate each workout) alternating with military 10 x 3 with 60secs rest between them decreasing 5secs each week, chins 6 x 4, bench 6 x 4 alternating as well
* alternate 2 exercises with 30secs between them i.e, deads, rest, military, rest etc
add abs...but do for 8 - 15 reps with added wt to reach rep range...do running on off days and have at least 1 full day off maybe 2 if your doing the wts hard enough
Errr. I'm sorry, but thats not a good mass gaining diet. Your only decent carb source is the cereal. Don't even worry about your workout routine before you get your diet perfect.
Why perfect? Because I'm guessing after loosing that much fat you don't want to gain ANY fat. So you will want to perfect your diet. Slowly find out how many calories you will need a day, each body is different. I'm currently at 4500 cals a day, you might only need 2000-3000. Some need 5000+. If you were 240 I'm guessing you gain weight easily, meaning you most likely need less calories.
Study body building nutrition. Eating is the hard part. Lifting is easy.
Why perfect? Because I'm guessing after loosing that much fat you don't want to gain ANY fat. So you will want to perfect your diet. Slowly find out how many calories you will need a day, each body is different. I'm currently at 4500 cals a day, you might only need 2000-3000. Some need 5000+. If you were 240 I'm guessing you gain weight easily, meaning you most likely need less calories.
Study body building nutrition. Eating is the hard part. Lifting is easy.
