Critique A Newbies First Day (routine & nutrition)

[tooskinny31]

Hey guys. I'm worried I'm not going about this the right way...I think I've got the basics of nutrition down now but I'm struggling putting a routine together with what I have to work with (I have a curl bar, adjustable dumbbells, some 10 lb dumbbells, and a bench. The problem with the bench is I only have 80 lbs of weights to put on the (thin) bar. Even if I had more, I don't think I could add much more (it would bend)

Anyways, here what my 1st day of getting back into working out:
I've got 2-3 months before Basic Training and I want to get bigger!!!

In the order of which I performed them: (I did bi's/back/forearms/shoulders)

3 SETS for each exercise:

Bicep Curls (curl bar) - 55 lb's
x10, x8, x6

Bicep Curls (dumbbells) - 25 lb's
x20, x20, x20

Forearms curls (dumbbells) - 25 lb's
x20, x16, x10

Bent Over Reverse Flies - 15 lb's
x15, x15, x15

Dumbbell Row /w Twist - 25 lb's
x20, x20, x20

Dumbbell Overhead Press - 25 lb's
x20, x18, x16

Upright Row /w curl bar (bringing it to chin) - 45 lb's
x10, x8, x6

I just freestyled it when I walked in there...didn't have a set routine, decided I wanted to just concentrate on my upper body but stay away from chest/tri's (as I know the golden rule is to alternate back/bi & chest/tri) What do you guys think? I felt like it was too random...I know I'm going to be sore tomorrow but I felt like that might not be a bad idea since it'll force me to really focus on using my chest/tri muscles tomorrow. Thoughts? If anybody has any standard routines for skinny guys that are trying to BULK I'd appreciate it! Also - did I do too many rep's for what I'm trying to accomplish??


OK so on to nutrition, my concern is that I did not have consume enough protein/calories due to the burning during the workout. I forgot I burned a lot of them and so I must consider that when looking at the grand total of the day.


11:00AM - BREAKFAST:
Omulette - (3 eggs, little spinach, diced ham)
3 strips bacon
1/2 banana
vine of grapes
8 oz juice
(28 GRAMS PROTEIN/320 CALORIES)

12:30PM - PROTEIN SHAKE:
1 scoop protein, 6oz milk, 1/2 banana, 1 ts peanutbutter, chocolate syrup
(20 GRAMS PROTEIN/280 CALORIES)

(1:20PM) - PRE-SUPPLEMENT:
- 1.5 scoops of NO XPLODE/8 oz water

WORK OUT - 75min (24oz water)

3:30PM - POST-SUPPLEMENT:
- 1 scoop Cell Mass/8 oz water

5:00PM - DINNER:
- 1 lb Lasagne
- Spinach salad (red onion, 1 tomato, 2 kalmata olives, a light bit of italian dressing)
- 1 piece of garlic bread (great to be skinny)
- 12oz water
(50 GRAMS PROTEIN/780 CALORIES/50+ CARBS)

6:00PM - 12 oz water

7:00PM - SNAKE:
- PB sandwich snake (100% whole wheat bread/peanuts/PB/banana/flax
- 12 oz water
(20 GRAMS PROTEIN/520 CALORIES)

9:00PM - PROTEIN SHAKE:
2 scoops protein, 6oz milk, 1/2 banana, 1 ts peanutbutter, chocolate syrup
(36 GRAMS PROTEIN/370 CALORIES)

12:00AM (before bed) - 8 oz milk/yoplait /flax seed
(8 GRAMS PROTEIN/ ...too lazy to look up calories at this point, haha)

TOTAL INTAKE PRE W/O = 48 grams protein/ 600 calories

TOTAL INTAKE FOR DAY = 162g protein / 2350 calories / 76 oz water



So, any input would be appreciated!!! Thanks guys.

[tooskinny31]

I may be new to the forums, inexperienced and uneducated on all of this as well...but I know I broke it down really well providing all of the specifics of today.

I love how nobody has responded. A simple "looks good" or "that routine is a joke, go read a body magazine" would have worked.

Sweet forum! It seems like all anyone cares to do on here is rate photos

[DiRect]

people don't usually find the time to read such long posts :P but ill be the first i guess. okay, so your diet, calorie intake is low, 2350 calories is VERY low if you are trying to gain mass, try 3500-5000 calories. protein intake is good, but if you want MAX amount of growth, 210 g of protein for your weight. also, what was your carbohydrate intake during the whole day, make sure according to your weight its about 350 g per day. its a lot to eat, but it will help you grow. not following a routine is not a good idea, i did that for about 8 months of training before i finally realized i was making progress way too slowly so i did some research and found out that what i was doing was COMPLETELY wrong. you need a proper routine, now with your limited equipment I can't recommend rippetoes, or the 5x5 program... and you do look built, seems you need to add some serious mass looking at your height. try a full body workout 3x a week, or even a split 3-4 times a week, look for one on the site that suits your needs. you might wanna consider joining a gym :P trust me its a lot better, if that's not possible at the moment, let me know and ill sketch a little workout for you based on your equipment that will help you grow, but not too much considering the little amount of weight you have available.

[the_rookie]

Originally Posted by tooskinny31

I may be new to the forums, inexperienced and uneducated on all of this as well...but I know I broke it down really well providing all of the specifics of today.

I love how nobody has responded. A simple "looks good" or "that routine is a joke, go read a body magazine" would have worked.

Sweet forum! It seems like all anyone cares to do on here is rate photos

wow... you posted at 8:38 pm and wrote this at 9:59 pm, which isn't even an hour and a half later, and you expected replies? i guess some ppl just think their so godlike that others have to wait on them 24/7. and so what if ppl on this forum like to rate photos. i dont see a rule anywhere that ppl have to respond to your thread.

[tooskinny31]

Originally Posted by DiRect

people don't usually find the time to read such long posts :P but ill be the first i guess. okay, so your diet, calorie intake is low, 2350 calories is VERY low if you are trying to gain mass, try 3500-5000 calories. protein intake is good, but if you want MAX amount of growth, 210 g of protein for your weight. also, what was your carbohydrate intake during the whole day, make sure according to your weight its about 350 g per day. its a lot to eat, but it will help you grow. not following a routine is not a good idea, i did that for about 8 months of training before i finally realized i was making progress way too slowly so i did some research and found out that what i was doing was COMPLETELY wrong. you need a proper routine, now with your limited equipment I can't recommend rippetoes, or the 5x5 program... and you do look built, seems you need to add some serious mass looking at your height. try a full body workout 3x a week, or even a split 3-4 times a week, look for one on the site that suits your needs. you might wanna consider joining a gym :P trust me its a lot better, if that's not possible at the moment, let me know and ill sketch a little workout for you based on your equipment that will help you grow, but not too much considering the little amount of weight you have available.

Thanks man, I appreciate it.

Originally Posted by the_rookie

wow... you posted at 8:38 pm and wrote this at 9:59 pm, which isn't even an hour and a half later, and you expected replies? i guess some ppl just think their so godlike that others have to wait on them 24/7. and so what if ppl on this forum like to rate photos. i dont see a rule anywhere that ppl have to respond to your thread.

You know, I saw someone do the same thing after 30 minutes. I thought that too was ridiculous.

It was not the time that bothered me, if nobody is reading the thread then I have nothing to be upset about. It was the fact that I had over 25 views and no replies.

Thanks for your insight!

[ometecuhtli2001]

If you're going to basic training, you may want to concentrate more on running and muscular endurance than gaining mass. You may also want to incorporate stretching into your routine - there's nothing worse than a tear. It hurts like a bitch and will keep you from working out for a while, and if it happens during basic you won't get to graduate your platoon.

[tooskinny31]

Originally Posted by ometecuhtli2001

If you're going to basic training, you may want to concentrate more on running and muscular endurance than gaining mass. You may also want to incorporate stretching into your routine - there's nothing worse than a tear. It hurts like a bitch and will keep you from working out for a while, and if it happens during basic you won't get to graduate your platoon.

I've been thinking about that. More than anything, I want strength. Not necessarily mass...cuz I'll probably run that right off me in the 1st week. I'll be running a few miles about 4 times a week once the snow melts. Thanks.

[RippedGuitarist]

I'd do more volume, lower reps(between 6-10) and more protein(200-225 g's) and calories(3500-4000)

[tooskinny31]

Originally Posted by RippedGuitarist

I'd do more volume, lower reps(between 6-10) and more protein(200-225 g's) and calories(3500-4000)

Thanks alot man...yeah somebody else sent me a routine that was 2-3 days a week only...but concentrated on more weight/lower reps...and each set the weight was increased and the reps was decreased. (10,8,6)

To anybody thats reading...is this a standard way to go for bulking?

I'm trying guys...but I can only manage to accomplish those protein/calorie intakes on work out days..I just bought so much food but it will get eaten up so fast if I do that every day...is this "cheating?" and will I really decrease the chances of gaining by doing this?

[ze all knowing]

im sorry but whoever just suggested this guy to eat 3000-5000 calories needs a slap

i can tell by your routine you don't really know what you're doing (no offence)

don't exhaust the smaller muscles before you target the larger ones, for example, you did biceps before you did lats, this is a big no no.


i think cellmass is a waste of time as a supp

it would be far more effective if you took some honey with protein


diet seems not bad.....just ok, just monitor your weight closely so you can figure out your bmr properly and tweak it from there

people will tell you to stop cardio, dont take their advice. Keep your conditioning no matter what.

[Brrcats]

So why are you staying away from chest and tris again? Dont you have to do a lot of pushups in basic? I would think that I'd want to be able to do those well.

and I think alot of people read but dont reply because they dont have something to tell you. You're just making yourself look like a jerk by making snide comments since they didnt reply to you.

[tooskinny31]

Cuz I'm doin chest/tri's today. I took a day off yesterday.

[tooskinny31]

Originally Posted by ze all knowing

im sorry but whoever just suggested this guy to eat 3000-5000 calories needs a slap

i can tell by your routine you don't really know what you're doing (no offence)

don't exhaust the smaller muscles before you target the larger ones, for example, you did biceps before you did lats, this is a big no no.


i think cellmass is a waste of time as a supp

it would be far more effective if you took some honey with protein


diet seems not bad.....just ok, just monitor your weight closely so you can figure out your bmr properly and tweak it from there

people will tell you to stop cardio, dont take their advice. Keep your conditioning no matter what.

cool...yeah I was definitely getting too tired too quickly cuz of that.

well I bought the cellmass...gotta use it to make my $ worthwhile...any way I can maximize the usage of this stuff? I thought id take it immediately after working out but the problem is ...then I cant have a protein shake for atleast 30min, usually an hour cuz im full from water.

i plan onn running like a madman when the snow melts here.

[G-Diddy20]

Originally Posted by ze all knowing

im sorry but whoever just suggested this guy to eat 3000-5000 calories needs a slap

i can tell by your routine you don't really know what you're doing (no offence)

don't exhaust the smaller muscles before you target the larger ones, for example, you did biceps before you did lats, this is a big no no.


i think cellmass is a waste of time as a supp

it would be far more effective if you took some honey with protein


diet seems not bad.....just ok, just monitor your weight closely so you can figure out your bmr properly and tweak it from there

people will tell you to stop cardio, dont take their advice. Keep your conditioning no matter what.

What's wrong with taking in a caloric excess while trying to bulk? 3000-5000 calories per day specifically dependant on how much you weigh isn't ridiculous at all while trying to put on some mass...

[DiRect]

Originally Posted by ze all knowing

im sorry but whoever just suggested this guy to eat 3000-5000 calories needs a slap

i can tell by your routine you don't really know what you're doing (no offence)

don't exhaust the smaller muscles before you target the larger ones, for example, you did biceps before you did lats, this is a big no no.


i think cellmass is a waste of time as a supp

it would be far more effective if you took some honey with protein


diet seems not bad.....just ok, just monitor your weight closely so you can figure out your bmr properly and tweak it from there

people will tell you to stop cardio, dont take their advice. Keep your conditioning no matter what.

what are you talking about? 3000-5000 calories is a good amount of calories to intake. i don't mean necessarily take in 5000 calories... you take between that amount until you see an increase an mass. i know his routine makes no sense, he fully STATES in his post that its just RANDOM. cardio is only needed if you're trying to tone down and burn off bf... 1.0-1.5 g of protein per lb of bodyweight and 2.0-3.0 g of carbs per lb of bodyweight... i take in 3500-4000 calories a day and im STILL not gaining any mass (not just muscle mass, but just not gaining any mass at all) which means my body is burning extreme amount of calories. a normal diet for a person who does light exercise is 2000 calories, that's like a minimum calories for a day... so i don't know what the hell YOU are talking about, take the amount of calories you find fit your diet and routine.

[KeepRepin]

i agree with some of the other posts in that you seem to have the order of the exercises mixed up in that you are working the smaller muscle groups before you work the main groups i.e. making you weaker on your compound lifts which are the lifts you need to be aiming to gain in to add size.

You need to really focus on the 3 main lifts when looking to bulk up so aim to increase you strength in the bench press, deadlift and the squat. You should aim for no more than 16 sets for large bodyparts and 10 for the smaller ones when bulking and you need to hit the muscles hard and with as much weight as you can lift with good form. I have added alot of weight both on the bar and on my frame by following a "Power Bodybuilding" program, i managed to put on 30 pounds in 2 months following this program.

As towards food i would say that you are looking at 1.5g of protein per pound of bodyweight and 2 - 3g of carbs per pound of bodyweight, taken in the form of 6-8 meals a day. if you find it really hard to gain weight as i did try to spread the meals out and take in 8 meals a day, they are smaller therefore making them easier to stomach but you are still getting the right amount of calories in. Eat good wholesome foods chicken, steak, tuna, wholewheat pasta, rice, egss, milk, etc. The occasional burger or pizza they dont consistute the main part of your diet.

Do you supplement as a pre and post protein shake+creatine i have found to be a great help when looking to bulk as have helped me to add alot of mass?

Hope this helps any questions just message me.
J

[tooskinny31]

Alright so ive been gettin a little help on a routine thru PM's. I won't be hitting small muscles first and targeting so many muscle groups at once.

My problem is definitely nutrition - CARBS specifically. Out of everything I ate up there...the only thing high in carbs was the lasagna. The whole wheat bread also has some...but this is really going to be a pain in my ass because carbs seem hard to come by. If I have to eat 300+ a day...I'm no where even close. I thought that calories/protein was the only thing to worry about and carbs were simply for energy....****

Im finding out that the awesome breakfasts and lunches ive got planned dont have many carbs at all...this sucks

[RippedGuitarist]

Carbs are for energy, but they also cause insulin release in the body, meaning higher protein absorption. Also having full glycogen plays a huge role in strength and your ability to gain muscle. Eat more carbs son!

[dahood]

Originally Posted by KeepRepin

i agree with some of the other posts in that you seem to have the order of the exercises mixed up in that you are working the smaller muscle groups before you work the main groups i.e. making you weaker on your compound lifts which are the lifts you need to be aiming to gain in to add size.

You need to really focus on the 3 main lifts when looking to bulk up so aim to increase you strength in the bench press, deadlift and the squat. You should aim for no more than 16 sets for large bodyparts and 10 for the smaller ones when bulking and you need to hit the muscles hard and with as much weight as you can lift with good form. I have added alot of weight both on the bar and on my frame by following a "Power Bodybuilding" program, i managed to put on 30 pounds in 2 months following this program.

As towards food i would say that you are looking at 1.5g of protein per pound of bodyweight and 2 - 3g of carbs per pound of bodyweight, taken in the form of 6-8 meals a day. if you find it really hard to gain weight as i did try to spread the meals out and take in 8 meals a day, they are smaller therefore making them easier to stomach but you are still getting the right amount of calories in. Eat good wholesome foods chicken, steak, tuna, wholewheat pasta, rice, egss, milk, etc. The occasional burger or pizza they dont consistute the main part of your diet.

Do you supplement as a pre and post protein shake+creatine i have found to be a great help when looking to bulk as have helped me to add alot of mass?

Hope this helps any questions just message me.
J

wat power building program u talking about?