Surplus or not?

M

Mattb22

0
Hi, Im pretty new to lifting with help from johnny I have started a routine consisting of:

Day 1
Warmup
Deadlifts
Clean and Jerks
Abs
Stretches

Day 2
Cardio/stretches

Day 3
Cals/abs/stretches

Day 4
Cardio/Stretches

Day 5
Start over/ day off

I am currently 5'11" and weigh 172lbs. Im eating 5 meals I worked out my BMR + Activity level comes to about 2500cals. Do you think at my hieght and wieght I should be aiming to go at 500 surplus kcals to bulk or stick to 2500 to add lean muscle mass.

Thanks mattb22
 
Add the 500 cals if you want to bulk.
 
Your about my weight. I'm 5'11 and 170ish. I'm bulking right now because I feel a little small. I think because of our height, me and you could use a good bulk to 190.
 
Thanks guys, great to know i'm the same height and weight as someone and therefore someone to have a similar goal as. Thanks, looks like its bulking but at the moment i'm just core strength training.
 
you only have one or two days of lifting a week? Regardless of your goal, id lift atleast 3 times a week
 
Ok, erm what sort of lifts should I be doing, I was told just deadlifts and clean and jerks to build up core strength.
 
have you gotten your form down on clean jerks and deadlifts? spechally the clean and jerks have pretty advanced form, its more to it than just jumping the weight up to your shoulders.

Do a search for "full body workout" you will find many templates, find one you want to use, then maybe come back here, post it and we will help you put some oly lifts like the clean and jerk into it.

Also, what are your goals? what are you training for? a sport you want to get better at? You do a lot of running, are you trying to lose weight?
 
I play a lot of 5-a-side football, but I enjoy fitness. I don't want to go to endurance side of things as I want the strength. However I don't want to super bulk either, sort of like this size: http://jasonsroom.typepad.com/photos/uncategorized/brad_pitt_chest.jpg

Also I want to do things naturally without supplements really, maybe just a protein shake now and again.

I was thinking this total body workout might be a good one to base my plan on Testosterone Nation - Total-Body Training. I arn't specifically looking for clean and jerks, just something that was something recomended to me. I am keen on any workout that is going to help build my all over muscle and I can do at home with barbell/dumbells.

Thanks karky
 
Do you have a squat rack? That bench looked kinda too fancy if you ask me..
If you get a squat rack, you just need to get a regular bench to put in it and you just use the rack to rack the weight for both squats and bench..

Also, that bench had these chest flyes arms, which you dont need..

as for the chinup bar, it says max weight 95 kg. After a while, you will probobly be doing weighted chins. But if you got a squat rack, you could just put the bar on the upper pin, and do chins from the bar ;) depends a bit on how tall you are compared to the rack though,..
 
Been lookin round its just squat racks are quite expensive and my leg muscles are already to big in proportion too my body, and have a lot of muscle, don't ask how probably since when I was younger and carried a lot of weight it was only my legs that were muscular due to a lot of bike riding and football and rugby.

So I wasnt all that keen on squats, but if it is an essential compound then I will look around for a cheaper one. Whats your opinion, are they pretty important?
 
definatly, very important. Squats and deadlifts, two of the major compounds that should be in everyones training regiment.

You dont have any gyms you could join?
 
Mattb22,

Matt, don't forget to mention that you are completely new to this. Doing a core strength program should be your first priority before you do a bulking/etc phase. That is solid advice.
you only have one or two days of lifting a week? Regardless of your goal, id lift at least 3 times a week
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I suggested that he start with 2 times a week then add more as he feels up to it (week or 2). But yes, 3 times a week is where you should be once your body accepts the training stimuli.
 
yeah i usually just recommend going 3 times and not doing as much until your body gets used to training. Either that or just not going as many times would work.
 
Ok I guess it will be just twice a week as you said johnny then I will move up when I feel up to it. Seems a rack is going to set me back about 100quid :eek: but the closest gym to me is where I used to go, free weight room is always crammed and never any room on treadmills, so its pants really.
Plus none of my mates are into weights and stuff and I don't fancy going alone really. Id much prefer getting setup in my own home but, 100 pound for basically a stand to hold weights seems quite expensive to me.
 
Hell, just stack them against the wall like I do...free. Plus, doing that is a tiny set in itself.

free weight room is always crammed and never any room on treadmills, so its pants really
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I hate the gym for that very reason. I built a freeweight gym in my kids room. I just pull them out when I need them.

Another option is kettlebells. That would cost you too, but you don't have much equipment at that point.
 
By stacking them against a wall do you mean stacking them on top of each other? lol that sounds like danger for me. Haha they would probably all come tumbling down on me :p
 
No, I mean hug the wall with them. Organize them by weight and spread them out. I ended up buying a rack for the corner >> $80
 
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