New guy here, looking to build muscle

S

Scorch

0
Hello all. My name is Andre and im from west chester, pa, near philadelphia. I've been working out for a bit, but have been as successful as I'd like. Since I've been working out I've gained about 20 lbs. so I am now 180. I'm 6'2. Good thing is where I work there is alot of healthy foods. My main goal is to increase muscle so protein good. I eat 4-5 meals a day. Not enough I know, but recently I've been working in some small meals when I'm not busy. Basically my day consists of:
Meal 1-3 egg's (3 whites, 1 yolk)
Meal 2-Cereal (whatever has the highest in protein at work, normally special k)
Meal 3-Ham and cheese sandwich(wheat bread, lettuce and yellow mustard) (or bagel melt)
Meal 4-Pepperoni and cheese bagel melt-
Meal 5-(Post workout) Protein shake(56g of protein, 290 calories) 3 eggs (no yolk)
Sometimes I eat more depending on when I go the gym and what time it is. I do eat protein bars, I've been doing one a day, but lately I've been doing 2. I eat the Met-RX Brownie bar (32g of protein) once or twice. I'm not sure if I should be eating the bagel melt since its very greasy. I included the link on it to show the specs of it to see what people think. I eat it once or twice a day also. Throughout the day I eat peanut butter also and a yogurt. I drink as much water as possible too. So total protein for me is roughly 200 or so, if I can pull it off. Is this the way to go or am I doing this wrong?
Protein shake- 56 / 56
Eggs- 18 / 74
Bagel melt- 35 / 109
Protein bar- 32 / 141
Yogurt- 8 / 149
PB- 8 / 157
Special K- 8 / 165
(With 2 bagel melts and 2 protein bars) 232
 
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Exercises include:
Bicep curls (machine and free weights)
Tricep extension(machine)
Dead lift
Chest exercises(not sure what the machine is called)
Lat pulldown
Push-ups
Shoulder shrugs
Decline Bench press
and 2-3 other machines that I'm not sure what the name is. I'm on my feet all the time so I feel there's no need for me to do my legs, I'm probably wrong though. And another thing, should I be taking creatine? Sorry for all the questions, but I'd really like to make an improvement. Thanks everyone.
 
If you have $30 or so, pick up "New Rules of Lifting." There's a lot of people seeing good results on it for fat loss, hypertrophy and strength and I know of one guy, 57 yrs old, close to deadlifting 400lbs from doing NROL's strength programs.
 
Stop giving him useless advice.

You have a serious flaw in your diet. You need to drastically increase calories. You also seem to be focusing too much on protein. Protein by itself is like Curly without Larry and Moe; it's just not going to work.

1. Carbohydrates, protein, AND fats.

Make your meals the day before if it's too little time, or whenever you're totally free (Sundays). You won't see any of your results if you don't seriously tweak your diet.

Don't worry about workouts right now, work on your diet. Look to eat in the 3,000 - 4,000 caloric range; 2,200+ caloric increase is needed (you're getting 854 right now- that's some anorexic ****).
 
Well the bagel melt has 739 calories a piece. That's 1478. And probably with everything else its about 2400 or so. I was eating double cheeseburgers from mcdonalds then i gained more weight than anything so i changed it up a bit.
 
Uh....

Carbs= breads, milk, bananas, etc.
Protein = red meats (in moderation), white meats, fish, milk, seeds, etc.
Fats = seeds, cheese, milk. (sunflower, almonds, peanuts, etc.) *stay away from trans fats/saturates in moderation (20g~ daily).
 
Nobody said:
Stop giving him useless advice.
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Easy there little man. It's not useless advice and certainly more than you give. You can't qualify the numbers you're quoting without knowing more. Four thousand calories a day for his height and weight will likely put on a lot of fat.

Carbs= breads, milk, bananas, etc.
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You can't say breads without qualifying that. Most breads are not good.

Protein = red meats (in moderation), white meats, fish, milk, seeds, etc.
Click to expand...

Seeds are an incomplete protien source.

A man once told me that a good arm is like a really good p3nis, it takes time to develop.
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Same goes for the brain.

I suggest you hit the books.

As for Scorch, you're regimen is terrible. I'll reiterate. Get a good book. One that has nutrition information and workouts.

Scrawny to Brawny
New Rules of Lifting

These two come highly recommended by many people.
 
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Cynic said:
Easy there little man. It's not useless advice and certainly more than you give. You can't qualify the numbers you're quoting without knowing more. Four thousand calories a day for his height and weight will likely put on a lot of fat.
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4,000 calories too much for a guy who stands 6'2"?


You can't say breads without qualifying that. Most breads are not good.
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Actually, yes you can. Whole grain breads are good. Go with that.


Seeds are an incomplete protien source.
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So? I'm sure he won't be eating seeds every damned meal. That's why I so eloquently also happened to type;

ME said:
Protein = red meats (in moderation), white meats, fish, milk, seeds, etc.
Click to expand...

I guess it wasn't so eloquent since SOMEONE we all know happened to miss the entire list. My bad.

Same goes for the brain.

I suggest you hit the books.
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Lawl.

As for Scorch, you're regimen is terrible. I'll reiterate. Get a good book. One that has nutrition information and workouts.

Scrawny to Brawny
New Rules of Lifting
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....riiiight.
 
And not once did you mention vegetables. Vegetable should be a part of every feeding. Nor did you mention a feeding ever 2-3 hours, that's 6-8 feedings a day for you Nobody.
 
Scorch said:
My main goal is to increase muscle so protein good. I eat 4-5 meals a day.
Click to expand...

....

Scorch said:
Basically my day consists of:
Meal 1-3 egg's (3 whites, 1 yolk)
Meal 2-Cereal (whatever has the highest in protein at work, normally special k)
Meal 3-Ham and cheese sandwich(wheat bread, lettuce and yellow mustard) (or bagel melt)
Meal 4-Pepperoni and cheese bagel melt-
Meal 5-(Post workout) Protein shake(56g of protein, 290 calories) 3 eggs (no yolk)
Click to expand...

..as you can see I didn't feel he had a problem in that area, otherwise I would have stated otherwise.

Cynic said:
And not once did you mention vegetables. Vegetable should be a part of every feeding.
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...vege...wha? :rolleyes: Hence how I just stated basic sources of carbs, protein, and fats off the top of my head. I didn't write what he MUST eat. He asked for examples.

Cynic said:
Nor did you mention a feeding ever 2-3 hours, that's 6-8 feedings a day for you Nobody.
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Funny how your superior intellect is reflected in your posts.
 
yes, lets avoid a pissing contest here. I don't think your comment was at all necessary Nobody.

cynic's advice was good, so was a lot of yours. karky has good advice too.
Cynic advocates 'teaching yourself' though books...a wise choice IMO, otherwise we get teh same people asking the same questions over and over. The don't learn nutrition or training, they just learn tiny bits of info.

sure, not everyone is a personal trainer or wants to be one. but if you really wanna shape up, you almost need all the knowledge to be a PT.

Lets all play nice guys. back on topic...


Scorch, I agree your diet just isn't great. even on a bulk, fast food is CRAP! you need nutritious calories...not just any old crap calories. Knowing what McDonalds does with their food, i'm not sure I'd even consider their hamburgers as 'complete proteins' anymore.

And for training: 80% of your daily routine should be compound exercises, and you better be working your legs boy! nothing sadder than a built upper body and toothpick legs.
not to mention without proper leg work your lower back is gonna be weak, which will increase your risk of lower back injury in the future.
 
Decline benchpress: 3 sets of 8
Shoulder shrugs: 3 sets of 10
Deadlift: 3 sets of 8-10
Triceps extension: 3 sets of 12
Bicep curls(machine): 3 sets of 12
Lat pulldown: 3 sets of 10-12
Bicep curls(dumbbells): varies, but at least 3 sets with 20 reps
Bicep curls(barbell): 3 sets of 12
There's 3 other machine's that I use that I'm not sure what the name is, so that's about a normal workout for me.
That link that I posted, is that a good food for me to eat?
 
I don't eat mcdonalds anymore, I got sick of it. I was just curious to try it and see if I would notice anything. I put on weight. Haha. Not in the good way.
 
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