07-17-2013, 01:03 PM | #953 | |
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Squat 3x a week if you can. If not twice a week. Once 3-4 sets of 20...once max out...
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07-17-2013, 01:05 PM | #954 |
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You need a day off to rest as well...
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07-17-2013, 01:06 PM | #955 |
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How many times a day do you eat and what do your meals typically consist of?
How tall are you?
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07-17-2013, 01:13 PM | #956 | ||
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I'm 6'5 Typical meals for the day would be 2 cups oatmeal 3 cups yogurt chicken breast with white rice salmon or tilapia with quinoa two eas myoplex original shakes I mix in asparagus, broccoli and green beans with most meals after breakfast. It varies a bit but I find myself eating these things the most. The portions are as large as I can get down right now. I know I probably need to be eating more. If I'm forced to eat out, it usually consists of a chicken or pork burrito bowl from chipotle. |
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07-17-2013, 01:23 PM | #957 | |
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Holy sh.. 6'5"....185 lbs? I see now why you want to add muscle mass...... Yes your food intake needs to be revised...
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07-17-2013, 01:30 PM | #958 |
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I know... My parents and relatives are all really tall and thin. Adding weight has always been a problem.
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07-17-2013, 01:30 PM | #959 |
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You should quit running, it is catabolic, quite opposite of your goals. If you must run use it as active recovery, sessions no longer than 20 min.
If you follow this program to the tee and use appropriate weight loads you may find it difficult to run as you may be sore lol. There are many programs based on solid principals and most of them work, the biggest problem is most start a program then say after a week or two, I'm not bigger and switch up, or someone comes along and gives them their opinion so you switch up, any program you choose you should follow as closely as possible if you want results. |
07-17-2013, 01:35 PM | #960 |
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agreed , he needs to eat. You do have good food choices but protein intake is low as well as healthy fats but once you choose a program you can let us know when you workout and we can help plan your meals around your workouts. This s a very important element.
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07-17-2013, 01:47 PM | #961 |
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Thanks for the input everyone. I'm ready to try the routine listed above and see what I can get out of it.
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07-17-2013, 01:48 PM | #962 |
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Your gains will be minimal if you continue to run and don't take in more food...
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07-17-2013, 01:50 PM | #963 | |
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Suggestions on diet as far as what should I be eating? I know I need more, it's taking some getting used to. |
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07-17-2013, 01:52 PM | #964 |
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The template above is fine (although I think there should be more tricep work in there) but if I were you on workout 4 I would substitute sets of 20 for the sets of 8-12 in the squat.
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07-17-2013, 01:54 PM | #965 |
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07-17-2013, 01:56 PM | #966 | |
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What time of day do you wake and when do you work out. As mentioned, running is counter productive to muscle gaining but if you do not exceed 20 min of light running you will be ok, the thing is if you do follow the above program and perform all lifts correctly you may want to keep your off days for recovery. Perhaps not, I get quite sore, to the point where it's hard two walk as my muscles ache, but then, I'm 58. lol |
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