questions about gaining weight...

T

Trojan Man Red

0
soo im 6"2 i weigh 162 pounds, and im not new to working out or staying fit,i would just like to gain 20-30 pounds to fit with my height and not be so lanky!


So far my schedule for gaining weight while remaining fit is...

Mon, Wed, Fri, i do squat, leg press, bench, incline, pull-ups, and leg curls.

Everyday i do dumbell lifts, ab workout *situps,v-ups, six inches,* and i run a mile.

Now i just bought a supplement called weight gainer 2202 gold and it supplys 2202 calories from 3 scoops.

So im wondering, if this workout is enough to gain the weight, prevent it from becoming weight, and keep my six-pack :) lol


btw i was wondering if i should drink this supplement once a day or whenever i feel lyk it
 
bump..........
 
Why don't you throw us what your typical meal plan looks like and you'll get a lot better suggestions.

I'd throw out working the abs every day and working out everday period. I might include the gainer on your workout days depending on what your eating habits are like.
 
ya, as im thinking bout my eating plan right now, im realizing how horrible it is..:(

I usually dont eat breakfest no time

For lunch i have 2 slices of pizza *school food*, french fries, and water

or a chicken sandwhich, potatoe chips, and water

ROund 4 o clock i am usually really hungry *when i get home*, so i will eat a meal ranging from burratos, cheese dip, tacos, etc, etc

Usually later at night i will eat again, and it can range from anything.
 
Sounds like you want to gain muscle and not fat, right?

Here's a suggestion:

Try a High Intensity Training Routine. (Read Mike Mentzer)
In it, you would need to split up your routine.
Instead of doing the same lifts M-W-F, try doing chest/Shoulders Mondays, Legs on Tuesdays, Arms/Abs on Wednesdays, and Back Thursdays. Rest Friday, Saturday, and Sunday. (Rest is important)
The way you lift in this discipline is very important.
You must lift until muscle failure (that's why it's called high intensity) and
that's why you want to split your routine to focus on those exercises.

Also: Check the protein content in that weight gainer. If it's not above 20 grams per serving, you might as well go get your money back. You need to switch to a high protein diet to increase muscle mass (coupled with your new high intensity training).

AND, you need to be eating more regularly. No breakfast? You should be eating something every 2-3 hours. Doesn't have to be a huge meal, but you wouldn't feel as hungry getting off from school. Avoid eating a lot before bed.

It won't be an overnight change, but you will definitely see results. Trying to fill in a lanky frame is not impossible, but will take patience.

J;)
 
abs only once a week? and i will still keep em? btw when should i do cardio *the mile* and umm i guess squats goes under back and legs? or maybe i should do miltary for back?
 
Dominiej said:
Instead of doing the same lifts M-W-F, try doing chest/Shoulders Mondays, Legs on Tuesdays, Arms/Abs on Wednesdays, and Back Thursdays. Rest Friday, Saturday, and Sunday. (Rest is important)
Click to expand...


I disagree, you don't need three straight days of rest. It would make more sense to split up those workouts throughout the entire week and have days of rest in between.

Trojan red man, you can do abs more than once a week, just not every single day because you'll over work them. Do your cardio on your days that you aren't lifting OR after you lift, it would be better to do them on the day you don't lift though. If you split up your routine throughout the week, you'll have rest days during the week in which you could do your runs on those days.

Squats would be on the leg day, it does do a little lower back, but not as much as you are pushing the earth away from you (haha, sorry I had to put it in there).

The military would be more of a shoulder exercise than back (anterior delts), and some would argue a minimal amount for upper chest as well.

Last, get your diet in check, first eat better as you know, and second eat more, 20-30 pounds of muscle is tough to do. The gainer is a good post workout fix (lifting), you could use the money for food, but it's much easier to throw the powder in a bottle and have it right after you workout.
 
hmm so now i just gotta think of how to do a workout schedule composing of everything i do now, but in a better or healthier way...any suggestions?
 
umm... eat alot of lean meat. Drink alot of milk. EAt 500 calories more of what your normal calorie intake would be.
 
This is my workout for the week and I`ve started to make some great improvements recently.

Monday - Chest, Triceps and Abs
Tuesday - Back (upper) and Biceps
Wednesday - Cycle for half an hour
Thursday - Shoulders, Back (lower) and Abs
Friday - Legs
Saturday and Sunday - Rest

Make sure you take your rest days, they`re as important as training days.

As for your meals, you need to get breakfast in you to start your metabolism and if you can get some protein (good quality) in between meals, 3 times a day if you can.

This is what I do:

0800 Breakfast
1030 Protein drink
1230 Lunch
1530 Protein drink
1800 Dinner
2100 Protein drink

Good luck!
 
heres a cut and paste from someone who talked to mark rippetoe. his book starting strength along with the book brawn would be good reads for you

Originally Posted by 9cyclops9
Here's a routine for beginners suggested by Mark Rippetoe, who specializes in getting beginners big and strong. A 30-40 lb increase in muscular bodyweight over a 6 month period is pretty standard with his athletes.

Workout A

3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B

3x5 Squat
3x5 Military Press
3x5 Power Clean

Warm up using several sets before doing the 3 work sets (or 1 for the deadlift). If you're using 175, for example, it would look like this:

Warm up sets

2x5xbar (sets x reps x weight)
1x5x85
1x3x125
1x2x155

Work sets

3x5x175


You alternate workout A and B, 3 non-consecutive days per week. So you might do:

Week 1

M

Workout A

W

Workout B

F

Workout A

Week 2

M

Workout B

W

Workout A

F

Workout B


Add weight to the bar whenever possible. If you're very new to lifting weights, or if most of your lifting has focused on curls and other isolation movements, you'll probably be able to add some weight each workout. Maybe 5-10 lbs each time in the squat and deadlift, and about 5 lbs in the other three lifts. Eventually you won't be able to sustain such progress, and you'll have to get microplates so you can increase by smaller increments. Or you could make them out of chain:

http://davedraper.com/forum/showflat...3/Main/126754/

And eat a lot of food. A whole lot.

It's fine to add some assistance work such as abs, hypers, or maybe some direct biceps and triceps work, but don't overdo it. For direct arm work, 3 sets of 8 of one lift for each muscle at the end of your last workout of the week will be plenty. Your arms are getting hit hard all week on this routine, so you don't want to blast them with iso stuff as well.

The part about food is important. You MUST eat big to get big. Rippetoe recommends 4 meals per day, plus a gallon of milk spread throughout the day. That seems to be working well for me. Make the meals big. For instance, I might have an 8 oz steak, large baked potato, a big salad with olive oil and vinegar, and a large glass of milk. This is around 1000 calories for this one meal. A lot, yes, but you need a surplus to grow. You may gain some fat, but it's much easier to lose fat and preserve muscle mass than it is to gain muscle without gaining fat.

To quote Rippetoe directly,

Quote:
Originally Posted by Mark Rippetoe
It is possible, and quite likely, that skinny kids on this program will gain 10-15 lbs. of non-fat bodyweight in the first 2 weeks of a good barbell training program, provided they eat well. "Well" means 4 or so meals per day, based on meat and egg protein sources, with lots of fruit and vegetables, and lots of milk. Lots. Most sources within the heavy training community agree that a good starting place is one gram of protein per pound of bodyweight per day, with the rest of the diet making up 2500-5000 calories, depending on training requirements and body composition. Although these numbers provide much eyebrow-raising and cautionary statement-issuing from the registered dietetics people, it is a fact that these numbers work well for the vast majority of trainees, and have done so for decades.

and heres something i wrote years ago about weight gain

http://forums.jpfitness.com/showflat.php/Cat/0/Number/160491/an/0/page/0#Post160491
 
AJP said:
If you split up your routine throughout the week, you'll have rest days during the week in which you could do your runs on those days.
Click to expand...

And I can't say I agree with you there. You need rest days where you don't do any strenuous activity. Rest is one of the most overlooked components to weightlifting.You suggested that he run on his "rest" days. Doesn't sound very restful to me!
And spacing out your rest can reduce the effectiveness of that rest, especially if he begins a routine like HIT. He will need the 3 solid days of rest! Trust me!
You can run yourself into the ground without an adequate amount of REST.

J;)
 
Dominiej said:
And I can't say I agree with you there. You need rest days where you don't do any strenuous activity. Rest is one of the most overlooked components to weightlifting.You suggested that he run on his "rest" days. Doesn't sound very restful to me!
And spacing out your rest can reduce the effectiveness of that rest, especially if he begins a routine like HIT. He will need the 3 solid days of rest! Trust me!
You can run yourself into the ground without an adequate amount of REST.

J;)
Click to expand...

Ok, then do the running after the lifting. I most definitely agree that rest is very important, but you don't need three straight days of rest.

Four straight days of lifting would be much more efficient, and logical, to split up throughout the week with days of rest in between rather than four straight days of lifting followed by three days of nothing at all.
 
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