How many times a week??

J

joeyyoo85

0
Hey guys, I'm new at this forum and I have couple questions to ask you guys.

Here is my work out schedule. Can you guys tell me if you think it's enough. My goal is to build my muscles. I'm 5'6" 145 pounds. I eat 5 to 7 meals a day but I just can't seem to gain anything even with protein shakes. It's been 2 weeks.

Mon: Push ups using the Perfect Push up (150) and tricepts and sit ups
Tues: Bicepts and shoulders
Wed: Run 3 to 5 miles and sit ups
Thurs: Same as Mon
Fri: Same as Tues
Sat: Same as Wed
Sun: Rest

Also, I'm going to start taking creatine. I'm already taking protein shakes but what I'm confused about is that both of the supplements are recommending me to take them in the morning. Should I drink creatine and then drink protein shake?

Thanks
 
First off you won't be building much muscle without working out all of your big muscles.

You should incorperate some heavy compound lifting into your workout that include your back and legs which you seem to be lacking.

Try some bench press, standing military press, deadlifts, squats and barbell rows as the base for your routine and add any other exercises you like.

I dont now much about supplements, I only take whey powder, so mabye you can ask in the nutrition section.

Hope that helps you out.:beerchug:
 
Yeah, not much is going to happen just working your shoulders and biceps. Sit-ups and pushups are fine, but overall it's not a plan that's probably going to produce the results you're looking for. Try reading the stickies around the forum to point you in the right direction.
 
Dallen said:
You said it's been two weeks. I don't think you're giving yourself enough time.
Click to expand...

That and you're running 6-10 miles a week. You need to eat excess calories to build muscle. When you run, your burning calories. You might want to cut back on the running for a while or eat even more.

In regards to creatine, you can just take that in the morning. When you take it every day, you maintain an amount of it in your body for use when your body needs it.

With the protein however, you can have more than 1 a day. I always have a protein shake right after a workout so my body gets a dose of protein right when it needs it. I also have another before I go to sleep, sometimes one in the morning too.
 
How many calories are you eating? What type of diet setup do you have? Why are you not working legs?
 
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