Hi everyone.
I was hoping i could get some input from as many people as possible for my situation.
I have lost a lot of weight. I was about 150kgs when i stopped weighing myself (i hated looking down at the scales) and i am now 92kgs. The problem i have now is that i have very little muscle at all. So my main aim is to pack on as much muscle as i can in about 12 weeks (i'll explain why 12 weeks a bit later). Obviously i will continue doing it after the 12 weeks though i really want to make sure i get as big as possible in that 12 weeks.
I am currently playing football in a semi professional side in Australia (Australian Rules Football) and have to make sure i keep my fitness as high as possible at the same time. The reason i said 12 weeks before, is because we have fitness tests, body fat tests etc. that decide different things in the middle of December and i think my main problem is my muscle.
So while my main concern is my size increase, i would also need to maintain a fairly heavy cardio workload (i already have that program and am currently following it now) and would need to keep my body fat levels as low as i could get them. This all may seem fairly difficult, but i have a good team of people around me to help me and push me and i am extremely motivated.
So heres where i need some help. I have read a fair bit over the last few months and think that the Optimum Anabolics program is probably my best bet. However if someone else thinks something else would be better, i would be more than happy to hear alternatives. Obviously that would incorporate a very good diet. This is something else i might need some help with, as i have never been very good with this. I have got the weight loss due to exercise mainly. My club gives me access to almost all the supplements i could want, so i will be getting whey protein, creatine, multivitamins and a meal replacement. Would there be anything else you would recommend? The problem i have with this program is that i have done it for about a week or so, and feel that it isn't quite hard enough on the targeted muscle group. For example, the arms day only has 4 different exercises for the bi's and tri's, with 3 sets of each. This is no where near what i had been doing previously. I had started to get reasonable gains with my previous workouts, but had nothing structured. I just went into the gym and worked as much as i could on that set of muscles. So i just feel this program isn't as tough on the muscle group as i need it to be for the most growth i can get. Any thoughts on that?
So that covers the weights program itself, the nutrition and the supplements. Next is the cardio. We do cardio almost every day of the week, and a lot of the time more than once a day. It ranges from running, sprints, swimming, bike riding, and more running. My questions would be, will this be detrimental to weight gain? and if so how could i go about minimizing it? My thoughts are basically to make sure i spread the cardio and weights as far apart as possible.
If there is anything else i am missing i would love to hear it. I am super pumped, and excited about getting going, so any help would be really appreciated.
My basic stats are as follows:
Height: 185cm
Weight: 92kgs
BF: 20% Roughly - This is going off a set of scales with a body fat meter in it. Not really too sure how accurate this is, but it would be pretty close.
I will be using a journal to post my results as i go along, so hopefully i can put them in the forums as well.
Thanks for the help.
I was hoping i could get some input from as many people as possible for my situation.
I have lost a lot of weight. I was about 150kgs when i stopped weighing myself (i hated looking down at the scales) and i am now 92kgs. The problem i have now is that i have very little muscle at all. So my main aim is to pack on as much muscle as i can in about 12 weeks (i'll explain why 12 weeks a bit later). Obviously i will continue doing it after the 12 weeks though i really want to make sure i get as big as possible in that 12 weeks.
I am currently playing football in a semi professional side in Australia (Australian Rules Football) and have to make sure i keep my fitness as high as possible at the same time. The reason i said 12 weeks before, is because we have fitness tests, body fat tests etc. that decide different things in the middle of December and i think my main problem is my muscle.
So while my main concern is my size increase, i would also need to maintain a fairly heavy cardio workload (i already have that program and am currently following it now) and would need to keep my body fat levels as low as i could get them. This all may seem fairly difficult, but i have a good team of people around me to help me and push me and i am extremely motivated.
So heres where i need some help. I have read a fair bit over the last few months and think that the Optimum Anabolics program is probably my best bet. However if someone else thinks something else would be better, i would be more than happy to hear alternatives. Obviously that would incorporate a very good diet. This is something else i might need some help with, as i have never been very good with this. I have got the weight loss due to exercise mainly. My club gives me access to almost all the supplements i could want, so i will be getting whey protein, creatine, multivitamins and a meal replacement. Would there be anything else you would recommend? The problem i have with this program is that i have done it for about a week or so, and feel that it isn't quite hard enough on the targeted muscle group. For example, the arms day only has 4 different exercises for the bi's and tri's, with 3 sets of each. This is no where near what i had been doing previously. I had started to get reasonable gains with my previous workouts, but had nothing structured. I just went into the gym and worked as much as i could on that set of muscles. So i just feel this program isn't as tough on the muscle group as i need it to be for the most growth i can get. Any thoughts on that?
So that covers the weights program itself, the nutrition and the supplements. Next is the cardio. We do cardio almost every day of the week, and a lot of the time more than once a day. It ranges from running, sprints, swimming, bike riding, and more running. My questions would be, will this be detrimental to weight gain? and if so how could i go about minimizing it? My thoughts are basically to make sure i spread the cardio and weights as far apart as possible.
If there is anything else i am missing i would love to hear it. I am super pumped, and excited about getting going, so any help would be really appreciated.
My basic stats are as follows:
Height: 185cm
Weight: 92kgs
BF: 20% Roughly - This is going off a set of scales with a body fat meter in it. Not really too sure how accurate this is, but it would be pretty close.
I will be using a journal to post my results as i go along, so hopefully i can put them in the forums as well.
Thanks for the help.
