Need a little advice...

[SFitz92]

I'm just starting out trying to transform my 5'7" 135lbs body into a 155lbs body within a year.
I have a good routine for beginners, I've been eating 2.5g of carbs and 1.5-2g of protein per lbs on my three days a week I workout, and about 3,100 cals. On my off days I have been eating 2.0g of carbs and 1.0g+ of protein per pound, and around 2,700 cals. IS THIS ADEQUATE FOR MY GOAL OF 20lbs GAINED IN ONE YEAR'S TIME?
My routine is from a magazine for beginners and consist of a lot of the basic heavy lifts. (i.e. bench, squat, deadlift, etc.)
Any feedback would be well received and welcome. I'm a beginner setting out on a LONG journey and will probably need a lot of guidance along the way.

Thanks,
Steve

[riaden]

you could gained that in 3months
post up your diet.
hows your fat intake?

[SFitz92]

I'm at around .75g per pound on fat, I need more healthy fats but am confused where to get them.
On my "on days" my I generally aim for 8 meals in 16 hours to feed my muscles. Here is an example of an "on day":
Breakfast;
1 serving shredded wheat
2 serving 2% milk
2 boiled eggs

Pre-workout
1 slice whole wheat toast
1 serving peanut butter
7oz Muscle Milk R.T.D.

Post workout
1 slice white bread
1 serving Blackberry Jam
7oz Muscle Milk

Lunch
1 serving turkey
1 slice whole wheat bread
1 slice of cheese
1 cup whole grain brown rice w/ veggies
1 serving 2% milk

Snack
4oz chicken breast
1 cup spinach
dressing
1 serving 2% milk

Dinner
8oz (2 servings) tilapia
1 med sweet potato
1/2 cup carrots
1 serving 2% milk

Snack
11oz Muscle Milk

Before bed
2 servings 2% milk
1 serving peanut butter

[ian0789]

1st off this is the log section so please post in the right place :0

2nd If your getting your split out of a mag its probably bad for starting out and is most likely over train city! Try this out: http://jcdfitness.com/2009/01/lyle-mcdonalds-bulking-routine/

Its an upper / lower 4 days a week and does the job for putting on mass.

3rd Cal in vs cal out. It wont matter what you are eating or how clean / lean it is. Just start out eating X amount of number of calories and see what happens after a 2 week run with it. If you are gaining more then 1 to 1/2 a LB a week then cut back the calories. Try and keep the fat gains slim. You need to see what your body needs to gain. Some people might find that they dont need more then 3k Cal to gain others are eating 4K+. Not everyone is the same =)


you could gained that in 3months
post up your diet.
hows your fat intake?

Even with noobs gains 20lb in 3months? Come on duder you should know better then that. Sure you can gain that weight but how much of that is just fat. Dont even think about trying to gain that fast unless you want some massive flub.

[SFitz92]

Does putting cheese and balsamic vinagerette dressing on my spinach and chicken salad count as adding HEALTHY fats?

[SFitz92]

My beginner program IS from a mag (Muscle and Fitness 1/11) but it is only 3 days a week for about 30 mins. It's an eight week program.

Weeks 1-4; (sets/reps)
Day 1:

Squat 3/5
Bench Press 3/5
Deadlift 2/5
Dumbell Incline Press. 1/8-10
1 arm bent over
dumbbell row 1/8-10 per side
Plank 2/30

Day 2:

Squat 3/5
Bench Press 3/5
Deadlift 2/5
Pull Up 1/10
Standing Dumbbell
Overhead press 1/8-10
Standing barbell curl. 1/8-10

Day 3:

Squat 3/5
Bench Press 3/5
Deadlift 2/5
Overhead Squat 1/8-10
Romanian Deadlift 1/8-10
Side Plank 2/30sec per side