[TerminateTheWeight]

hi i am new to weight training and would like to ask a few beginner questions.

1. i want to gain muscle mass i hear protein is good for building muscle? how much protein should i take in..

2. i really want to gain weight im only 110lbs and will do anything to increase my weight.. What is the best exercise for muscle mass?

3. i read somewhere that fats are good for you so ive been eating KFC and pizza's alot.. is this right?

4. i want a really nice six pack.. im doing 200 sit ups everyday before i go to bed but doesn’t seem to be working?

5. Also what foods have protein in them? Should i just buy protein powder to gain mass?

6. Right now ive only been going to the gym for a week this is my routine

Monday - chest,ab,arms
Tuesday - 40 minutes cardio + abs
Wednesday - chest & arms
Thursday - abs + shoulders
Friday - 40 minutes cardio + abs

i dont go to the gym on week ends or should i go everyday?

Sorry for the newb questions.. Hope you can help me.

Thank you.

[Muebli]

200 sit ups?

i can only tell you what i do: i do only high intensity training like mike mentzer did --> it works great!
IMO you do lots of cardio....you only have 110 pounds; what else do you want to lose?
eat a lot, train hard...it takes time but it is worth! :~woohoo:

[Muebli]

1) bout 1-1,5g per kg bodyweight; pros take up to 3g/kg bw
5) eggs, of course, any kind of meat, fish
6) i would do it this way:

Monday: Biceps, Chest,
Wednesday: Legs, Triceps
Friday: Back, shoulders, abs

it isn't good going to the gym everyday because you need rest and your muscles need time to relax and to heal!

[TerminateTheWeight]

hmm ok thanks but id like more help im kinda confused with what u said... so if itake in what the pros take in i will grow faster?

Michael.

[vdawg]

theres no way youll be able to intake the amount the pros eat

[thicknasty]

1. 1.5 grams of protein per lb. of bodyweight

2. Power movements

3. clean fats, low saturated low cholesteral, such as all natural peanut butter.

4. dont worry about abs if you're serious about putting of muscle. You'll hit the abs
indirectly from the heavy weight training.

5. beef, chicken, fish, eggs, cottege cheese. Protein powders are fine, but try to
get at least 50% of your protein from real foods.

6. if going to the gym 5 days a week i would do something like this

Mon. Chest
Tues. Back
Wed. Arms
Thurs. Legs
Fri. Delts

Try going without cardio at all for a few weeks. If you're putting of more fat than you would like then try hitting about 30min. of cardio 3x weekly.

[TerminateTheWeight]

Originally Posted by thicknasty

1. 1.5 grams of protein per lb. of bodyweight

2. Power movements

3. clean fats, low saturated low cholesteral, such as all natural peanut butter.

4. dont worry about abs if you're serious about putting of muscle. You'll hit the abs
indirectly from the heavy weight training.

5. beef, chicken, fish, eggs, cottege cheese. Protein powders are fine, but try to
get at least 50% of your protein from real foods.

6. if going to the gym 5 days a week i would do something like this

Mon. Chest
Tues. Back
Wed. Arms
Thurs. Legs
Fri. Delts

Try going without cardio at all for a few weeks. If you're putting of more fat than you would like then try hitting about 30min. of cardio 3x weekly.

thank you for your help.

Michael.

[[Tor]]

Good starting point for strength and mass gains

Monday
Squats-5x5(Do four progressively heavier sets of 5 with the 5th set being your 5RM.)
Deadlifts-5x5(Do the same)
Bench Press-5x5(Do the same)
Incline DB Press-2x12-20

Wednesday
Light Squats or Lunges-4x8 each leg
Good Mornings-3x8-12
Shoulder Press-5x5 or Dips-4xmax until you get 12 each time. then add weight.
Pullups-4xmax

Friday
Squats-warmup to a 3 reps with 5 more lbs than you used on Monday. On the following monday use this weight for your 5th set.
Bent Over Row-5x5
Incline Bench-5x5
Tricep Extensions-2x12-20

You're 110lbs, don't even think about cardio now. 1.5-2 g's protein like the other guy said. Try eating around 1700-1800 cals a day or more. Eat relatively clean, try and stay away from eating tons of junk food, you might regret it in the long run.

[Muebli]

@thick 1.5g per lb??? that would be 3g per kg....

[thicknasty]

Originally Posted by Muebli

@thick 1.5g per lb??? that would be 3g per kg....

Not familiar with lb/gk ratio but at 110lbs 165 grams daily would be 1.5 grams per lb of bodywieght, which isn't much at all when you think about it.

[proteinster]

if you are 110lbs? then get weight gainer protein powder with 2,000+ calories instead of protein powder.plus you dont need to do cardio, if you want to gain mass.maybe when you get bulk, then go on cardio and get cut. but like thicknasty said, eat alot eat eat!

[detox]

i wouldnt rush to put on weight as fast as possible. that seems a little unhealthy. i didnt see anyone else address this, so i'll take it: stop with the KFC and pizza. that is just the worst shit you can eat. all fast food besides subway and those sandwich places will put on weight in the worst way. clog the shit out of your arteries too. a good starting point would be for you to take in about a gram of protein per pound of body weight every day, like everyone else is saying. if you get most of that from chicken or steak or whatever, you will get enough fat to keep up the energy. a lot of pasta for carbs wont hurt either. eat about an hour before working out, and again within a half hour afterwards. besides those two meals, try to get in another three fair sized meals every day. preferrably one in the morning, a snack between breakfast and lunch, then lunch, a meal before lifting, one right after, some dinner later on, and then eat a couple of eggs right before you go to bed.

[detox]

as far as the lifting goes, try to do all your lifting in pyramid sets. for example, start with bench press on your chest day, warm up with a light set, then move up a plate, do another set, and your third or fourth set, do something where you can just barely push out six or so reps. if you can do ten or more reps of a weight, its probably not enough weight. however, dont go too heavy so your form sucks. if there is one major key to lifting, its form. dont arch your back when you do bench. dont move your whole body when you do curls. etc.

[Muebli]

Originally Posted by thicknasty

Not familiar with lb/gk ratio but at 110lbs 165 grams daily would be 1.5 grams per lb of bodywieght, which isn't much at all when you think about it.

now what's the difference??? one pound is about 0.5 kg -> 1.5g/lb = 3g/ kg