First off, I'm 6'4" and currently weigh 172. I've been consistently working out hard for a month and a half and actually got my weight up about 5 pounds. I generally only work on fairly specific areas of my body, and I do it every day. Which I now learned is not the right thing to do. For example, a typical workout would be about 5-7 sets of bench or similar peck machine, 5 sets of abs on a workout ball, 3-4 sets on leg lifts that work the abs, then about 3 sets an arm, lifting free weight dumbells. And then occasionally pushups before I go to bed. Workout takes a little less than 30 minutes. And for cardio I play basketball for a full hour or two about 2-3 times per week.
I haven't been eating more than 2-3 meals a day either. And usually I endulge in larger meals. Like a large mexican burrito or spaghetti for dinner. Which I also learned is not the right way. I always am really self conscious about stomach weight, which is why I didn't eat much, because everything I eat goes to my stomach because of my metabolism and skinniness.
Lastly, for the past 2-3 weeks I've been consistenly taking creatine, usually 5grams when I wake up. And then 5g before I work out, and sometimes another 5 after I workout. Always on an empty stomach.
Well there's a little background, I'm going to keep up the creatine, but change my workout and diet habits. Probably concentrate on specific body parts one day and then alternate. And still work out every day but different sections of my body. I've also bought some weight gainer with 900 calories and 68g of protein (with milk) that I'll drink once a day, then eat about 5 meals a day, and try to stick to eggs, chicken, yogurt, beef, my shakes, peanut butter (with something like celery) and then veggies and fruit to balance the diet out a little bit. Does this sound reasonable?
My goal is to hit 185, and basically become more ripped, which is the whole point of this, because I'm not ridiculous skinny, I just want more obvious muscle. Which this last month has given me but it seems like it's kind of at a plateau. So we'll see how this goes. Any advice is appreciated!
Posted by: DOMS
Do you have a workout plan yet?
Posted by: smi77y
Work Out Routine
Monday: Legs/Upper Back/Abs
Tuesday: Pecks/Biceps/Triceps/Abs
Wednesday: Legs/Upper Back/Abs
Thursday: Pecks/Biceps/Triceps/Abs
Friday: Legs/Upper Back/Abs
Saturday: Pecks/Biceps/Triceps/Abs
Sunday: Possibly will take this day off.
For my ab workouts I use an excersize ball, and do a couple of routines on those. Plus leg lifts. On alternate days will probably work out different sections of my abs, which also include obliques and upper and lower abs.
For some cardio I play basketball hard for about 1-2 hours about 2-3 times per week. Full court pick up games.
I'd also like to make a disclaimer. I'm no expert at lifting weights and I don't know body parts very well, so if my statements are a little general or the area's I'm speaking about are general, that's why.
I really like working out everyday because it keeps me motivated. These workouts are generally about 30 minutes, but with very short breaks in between sets. I try to do as many sets as possible.
Currently lifting Will learn the names of each machine for better clarification.
Incline Machine: 170lbs 8 reps
Workout Ball: As many reps as I can possibly do.
Leg Lifts: 20 reps
Leg pushes: 250lbs? 10 reps
Freeweight curls (biceps):32.5lbs 10 reps
Bench Press: 150lbs 8 reps
I don't use too many different machines as I like to concentrate on certain areas. Although I know this is probably wrong and would love to hear some advice. The gym I go to at my apartment complex is limited but will have access to a full gym soon.
Posted by: smi77y
Day 1 - April 10th, 2007
Shake consists of 2 glasses of milk and XXX protein weight gainer. Drinking about 7-8 glasses of water a day.
Food
Meal 1- 3 eggs: 225 calories 20g protein
Meal 2- Shake: 900 calories 68g protein
Meal 3 - Turkey Sand.: 300 calories 15g protein
Banana: 110 calories 1g protein
Meal 4 - 1 can Tuna: 250 calories 33g protein
Orange: 88 calories 2g protein
Meal 5 - 1 cup yogurt: 200 calories 12g protein
3 celery w/ PB:716 calories 30g protein
Total Calories: 2789
Protein: 181g
Workout
Stuck to routine, workout about 30 minutes.