NCaggie said:
Hey, I know this isnt a fitness forum, but you sound like youve got a pretty strong regiment going. I want to start hitting some weights. I dont want to get monstrous or anything like that, just put on about 10 or 20 lbs of muscle. Is that realistic? How should I get started and whats your opinion on supplements? Any advide you can give me would be helpful. thanks.
NCaggie, 10-20 lbs of pure muscle is A LOT, but it can be done if you are just starting out because your hormones will come alive like never before.
Here is a good regimen if you want to put on lean muscle:
meal 1:
steel cut or old fashioned oats (not the instant variety)
6-8 boiled eggs w/2-3 yolks max, or
25-30g protein shake
WORKOUT
Heavy, compound exercises with low reps (squats, deadlifts, pull ups, bench, dip)
If you can do more than 7-8 reps increase the weight
meal 2 (immediately after your workout):
30-40g fast digesting protein (whey protein)
65-80g fast digesting carbs (dextrose, white rice, white potato, banana, instant oats)
1 cup of fat free milk
meal 3 (1-2 hrs after your workout):
20-30g protein (chicken breast, turkey, fish, lean steak, etc.)
40-50g medium-slow digesting carbs (brown rice, pasta, yams, steel cut oats, whole wheat bread, veggies)
meal 4
same as meal 3, except only 20-30g carbs
fish or flax seed oil (not the capsules)
meal 5
20-30g protein (beef is a good choice because it digests slow)
20g medium-slow carbs (same as meal 3)
meal 6 (right before bedtime)
20-30g slow digesting protein (Fat Free or Lowfat Cottage Cheese is perfect)
a spoon of all natural, sodium free peanut butter
fish or flax seed oil
You want to slow down digestion in meal 6 to prevent muscle catabolism during your "fast" at night.
Also you will want to adjust the amounts according to your weight. Generally you want 1 - 1.5g protein per lb. of bodyweight.
Most of the supplements are hype. Stick with protein, and creatine if you want a temporary boost.
Let me know if I can be of further help.
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