Effort of my research here...

icemanneon · 06-03-2005, 06:22 AM

Hello all. I'm new to lifting/going to the gym. I'm more accustomed to cross country running, but I'm finally slowing down with my metabolism. Please help me out to gain some weight and put some meat on my bones. Let me know what you guys think. This is what I've come up with from searching around on here. I'm open to suggestions on this plan. My current stats: 22 years old, 165lbs, 5' 9", I'm in the U.S. Military, and my goal is to gain muscle mass and not look like a twig. I would estimate my current daily calorie intake is around 2200 (I have no idea what my other nutrient intake is, I would guess it is close to 100% the reccomended daily intake)

click here for workout

I was thinking of working out in the evenings due to my work schedule. My diet currently consists of 3 meals that is prepaired by my chow hall (standard military food). In between those meals I was thinking of eating some chicken breast or a can of tuna. When, if at all, should I add in suppliment use? When I lift should I use a certain body weight percentage for my lift weight? Or should I lift what is a little heavier then what feels comfortable? How long should I keep with the workout schedule before adding more weight? Thanks for you help.

pumpingiron · 06-03-2005, 07:32 AM

The workout schedule looks fine to me... To many sets as the guys mentioned (Didn't see that when I first posted). But that's a matter of opinion (and trial and error). I would recommend you reading a lot more on the subject. It is clear to me that you don't know much about nutrition. Protein is good, but if you wanna gain weight u have to eat at least 3000kcal with your weight including at lot of carbs. Read read & read!!!

Ironslave · 06-03-2005, 10:24 AM

I dont like the workout. Im not a fan of just training a single body part, like that with the all chest day, all biceps day, and all triceps day. i think you would see better results combining body parts and doing a slightly higher frequency. The amount of back work is almost non existant, that has 9 total sets for back, you have 18 sets for biceps alone. Id really consider re-vamping the program.

SmallButGettingThere · 06-03-2005, 11:38 AM

I agree with Hdogg there. Look into adding some back and look into splits. Here's what I do. Day 1 chest and triceps. Day 2 Back and biceps and forearms. Days 3 Legs and shoulders. Day 4 off then repeat process. Maybe something like that.

GoingBiG · 06-03-2005, 12:00 PM

Quote:

Originally Posted by hdogg345

I dont like the workout. Im not a fan of just training a single body part, like that with the all chest day, all biceps day, and all triceps day. i think you would see better results combining body parts and doing a slightly higher frequency. The amount of back work is almost non existant, that has 9 total sets for back, you have 18 sets for biceps alone. Id really consider re-vamping the program.

Word, bro!

I do each bodypart twice a week at least...

Pain · 06-03-2005, 12:08 PM

some find workin each bodypart twice a week works.. try it if you havnt.. dont listen to ppl who say it will just lead to voertraining... you dont not unless you try it.

**fahad** · 06-03-2005, 04:19 PM

u do wut u have to doooooo

icemanneon · 06-05-2005, 04:22 AM

Thanks for the advice. I'll look into combining muscle groups a little more. Would it be ok to do 1 bodypart at lunch and the other in the evening if I did 2 groups a day? Or is it best to do them all in 1 gym session?

Ironslave · 06-05-2005, 08:53 AM

Yeah do that for sure! :)