Sport How does this plan sound?

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phantom6274

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Hi,
I'm 19, 113lb, and 5.5'. I've been trying to gain weight for sometime now, but only have managed to gain a couple of pounds. Now I am REALLY serious aout gaining and here's what I have planned.

will eat 1600+ diet everyday
50g protein shake after workouts
probably around 40-60g protein from normal meals

Will this help me to gain more muscle and a little fat? I already have a defined 6 pack, chest, and bi-ceps.

Also, here are a few questions:

1. Does creatine help muscles better absorb proteins? All I know is that it is mostly used for energy and gives you water weight.

2. How much protein should I consume daily?

3. What are alternatives to squats?

Thanks
 
you should have about 1.5 grams of protein per pound of your body weight. that number can very but i have found 1.5 to work just fine. also, if you want to build mass and gain quality weight, you gotta squat. a lot of people despise squatting but once you get the form down, i feel that its a great workout you can really feel yourself working. but some alternatives that are not nearly as good are leg presses and i guess leg extensions... i hope this helped you out somewhat.
 
Thanks for the suggestions, but I still have a few questions.

1. Should I drink a protein shake everyday, even if it's not a workout day?
2. If I combine creatine with my protein shake, will I get better results quicker?
3. How much calories should I aim for daily?

Thanks
 
phantom6274 said:
Hi,
I'm 19, 113lb, and 5.5'.

I've been trying to gain weight for sometime now, but only have managed to gain a couple of pounds. Now I am REALLY serious aout gaining and here's what I have planned.

will eat 1600+ diet everyday

50g protein shake after workouts

probably around 40-60g protein from normal meals

Will this help me to gain more muscle and a little fat? I already have a defined 6 pack, chest, and bi-ceps.

Also, here are a few questions:

1. Does creatine help muscles better absorb proteins? All I know is that it is mostly used for energy and gives you water weight.
Click to expand...

Creatine supplementation results in more getting creatine phosphate into your muscles. And more creatine phosphate will make more energy ( ATP ) available to fuel your muscles. And, more ATP / energy for your muscles allows your muscles to work harder before becoming fatigued.

phantom6274 said:
2. How much protein should I consume daily?
Click to expand...

At most, you likely don't need any more than 1 gram of protein per pound of bodyweight....so 110 +/- grams a day should be more than enough. And, you could probably get away with 20+/- grams of protein after workouts instead of 50.

As for adding muscle mass, some research suggests that your calorie intake should be anywhere from 20 - 30+ calories per pound of bodyweight - so within that context, 1,600 calories appears to be a bit on the light side.

Then again, it also depends on how long, frequent and hard you train.
 
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