Summer training help please

[scifisubzero]

Hey guys summer is here!!! I am really excited

So i came to this website near January and asked a question about my workouts.. Since than i have gotten a lot stronger.. I play soccer and that has just ended so less cardio meaning more muscle mass .. Back in January i was 135lbs 5'9.. since than i have gained 12 lbs. I am now 147lbs and i have realized that it is extremely hard putting on weight without supplements..

I have learned a lot since January and have become stronger.. I have finally convinced my parents to get protein powder!! They see that i am working very hard but i could be gaining better results and after showing them a bunch of research i did on protein powder they have finally come around and allow me to buy it

I just had a few questions from you veterans


First i want to ask about protein powder.

I was thinking of getting Optimum 100% Whey Protein.

Bodybuilding.com - Optimum 100% Whey Protein - With Faster-Acting HYDROWHEY! On sale now!

after reading comments about Whey Protein i copied the ones i could not find the answer for to ask here

"I take my whey with water because I have heard that milk has calcium which softens the body muscle."

Is this statement true? If so, i am gonna take with water.


"My only complaint is that they are sweetened with artificial sweeteners ( Sucralose aka "Splenda" for Strawberry, Acesulfame Potassium aka "Sweet One" for Double-Rich-Chocolate ). I'm concerned as there have been no long-term human studies conducted to determine the potential health effects of Splenda on humans. Until long-term human studies are conducted, no one will know for sure whether Splenda is really safe or unsafe for humans to eat. They have a Natural Whey product with no artificial sweeteners that I think I will switch to ( contains natural fructose instead )."


I do not want to take something that can turn out in the long run very bad for you so if this could be avoided please tell me how

ONE LAST THING ABOUT PROTEIN POWDER!

Ok so i weigh 147 lbs.. They say 1 gram per pound of body weight is good so i was thinking of 80g of protein powder TOTAL to start off with.. now i know that if i take over 50g at one time i will just piss it out because its too much at one time.. so i was wondering how exactly do i take 80g of protein powder.. i know each scoop has about 24g so how exactly do i divide that up

Also when should i take it? before working out? post workout? how long after workout ? ASAP? things like that please I am very interested in this stuff i just hear so many different things that i don't want to do something wrong


now to my workout

This is my workout now:

3 sets of bench different weights reps of 3-8 (depending on weight)
3 sets of 6-10 chin ups OR 3 sets of 3-5 pull ups OR pull down machine
3 sets of dips 10-12 reps OR 3 sets of 10 (45lbs) dumbbell shoulder press

Thats my Monday, Wednesday, Friday workouts.. as you can see i put OR because i change it up other days

I know its very quick but so far this is much better than isolation workout

I KNOW I DO NOT HAVE ANY LEG WORKOUTS IN THERE! I DID NOT HAVE ANY BEFORE BECAUSE I ALREADY HAD WORKOUTS FOR LEGS FROM SOCCER! THIS IS WHERE I NEED YOUR HELP THE MOST!

Now since soccer is over i can have leg work outs!

If you guys can recommend me some good leg work outs like squatting.. I know since its my first time i will be squatting ever that i need to work with low weight and get form down.. i have patience.. and know that form is the most important! i will work on it a lot!


So if you guys can suggest some leg workouts for my workout or tell me if my workout routine needs some changing that will be great! THANK YOU SO MUCH IRONMAGAZINEFORUMS!!!

 

[Gazhole]

To be honest man, you should have leg training in there even with Soccer.

Have you read the stickies in this section? They have a wealth of information on designing a program.

Some basic tips to stick to, though:

Balance upper body work with lower body work.
Balance pushing movements and pulling movements.
Have mostly compound movements rather than isolation.
Have a good mix of bilateral and unilateral movements.
For upper body, have a mix of vertical and horizontal plane movements.
Come up with some sort of periodization plan.
Always warmup and warmdown.

As far as the specifics of a program go, i think you can get all you need from those stickied topics, especially the "designing training routines" ones by Cowpimp.

 

[jpolito830]

You def. have to keep those tips in mind from the last post....but yeah I agree read through the sticky threads.

 

[scifisubzero]

To be honest man, you should have leg training in there even with Soccer.

Have you read the stickies in this section? They have a wealth of information on designing a program.

Some basic tips to stick to, though:

Balance upper body work with lower body work.
Balance pushing movements and pulling movements.
Have mostly compound movements rather than isolation.
Have a good mix of bilateral and unilateral movements.
For upper body, have a mix of vertical and horizontal plane movements.
Come up with some sort of periodization plan.
Always warmup and warmdown.

As far as the specifics of a program go, i think you can get all you need from those stickied topics, especially the "designing training routines" ones by Cowpimp.

ok thank you i will read through all of them and make a workout with periodization plan.

also i was wondering if you could answer my questions about protein powder if its not too much trouble.. i know this is the wrong section but i included that question with my workout

Thanks

 

[stallion42]

ON 100% Whey is a great protein powder. Not sure about the milk thing, I have never heard that. I drink a lot of milk and have no problems.

Now as far as amount goes, 80 grams is a lot of protein powder no matter how you space it out. You only weigh 147 lbs. So say your shooting for 150 grams+ of protein why supplement so much? I get well over 200 grams of protein a day and only take a 24 gram shake post workout (On workout days only.) The most important thing is to get your diet in line and then supplement where needed (If you must).

It is not hard to put on weight without supplements. You just need to eat a lot! And make sure your meals are balanced with protein, carbs, fats, and vegetables. Also look into a good multi-vitamin.
Good Luck