Hey! So basically here?s my situation. I?m a mere 120lbs at 5?7? and I?m looking to gain some weight. I have no experience what so ever lifting weights or body building. But I?m a hard worker and I have a lot of motivation to help me really do this.
I want to be around 150+ in 6 months. Is it possible? I?d like the extra 30+ pounds to be mostly lean muscle so my body looks good, you know? I read that gaining 1 pound a week is quite reasonable. 6 months would be about 24 weeks, or 24 pounds? however I?m a hard gainer. My body is naturally skinny.
Like I said above, I have no experience body building. But I?ve done my home work and read up on supplements and what not. I?m willing to take whatever supplements it takes (along with work as hard as it takes) to achieve my goal. Here?s what I?ve decided to purchase?
Protein Powders:
1. Whey Protein: Optimum Nutrition 100% Whey Protein
2. Casein Protein: Optimum 100% Casein Protein
Other Powders:
3. Creatine: Creatine Monohydrate
4. BCAA / L-Glutamine: BCAA+G Lemonade
Pills:
5. Multi-Vitamin: GNC Men's Mega Men? Sport Multivitamin
Oils:
6. Fish oil: Super Max EPA liquid
Is there anything else I could or should take? Or should I use a different brand? I tried to pick brands that are well known and have good reviews. The casein protein will be used at night and the whey protein will be used throughout the day, along side the other two powders. I?ll take the multi-vitamin twice a day, once in the morning and once again in the evening. Sound about right?
Oh yeah, and you should know I don?t plan on eating solid meals (at least very many) during the 6 months. There?s no way in hell I?d be able to find the time to prepare healthy solid meals on a day to day basis? so the shakes will be convenient. Anyway, I read liquid meals are actually better because they can be digested quicker. So it shouldn?t matter. Right?
Anyway, enough talk. Here?s my ?plan?.
As far as my weight training goes, I?ll be working out at the YMCA, and I?ll be following the training program outlined in the book, ?Bulking For Ectomorphs? by Derek Charlebois (Chapter 4?). The program outlined primarily works out your chest, back, shoulders, traps, triceps, biceps, quads, hams, and calves by doing heavy compound lifts. Are there any other muscles I should add to the list and work on to look good? I know I?m going to add in my abdominals? because having abs can really help your overall look
. In his program I?ll be working out Monday and Tuesday, resting Wednesday, and then working out again Thursday and Friday? leaving the weekend for recovery as well. Any opinions? Should I work out more? Less? Or just follow his program to the ?T??
Now for my diet? I?m going to try and consume 15 x (my current body weight) + 700 calories a day. But what I?m going to focus on mainly is getting 1.5 grams protein per pound on my body daily. I?ll have two diets? one revolving around the days I go to the gym? and another for the recovery days. Here they are?
Gym days:
Morning, 6:30AM(ish): 1 multi-vitamin, 1 serving whey protein, 1 serving creatine (5 grams), and a salad with 1 table spoon fish oil.
Afternoon, 3:00PM(ish): 1 serving whey protein, 1 serving creatine (5 grams), 1 serving BCAA+G Lemonade.
[3:00PM ? 4:00PM working out at the gym]
Afternoon, 4:00PM(ish): 1 serving whey protein, 1 serving creatine (5 grams), 1 serving BCAA+G Lemonade.
Night, 9:00PM(ish): 1 multi-vitamin, 1 serving casein protein, 1 serving creatine (5 grams), and a salad with 1 table spoon fish oil again.
The fish oil is supposed to help with the fat soluble vitamins A, D, E, and K when I take my multi-vitamin. And the BCAA+G Lemonade is supposed to help with muscle recovery?
And my diet during recovery days is going to be pretty much the same thing, except with the shakes spread out more evenly throughout the day and no BCAA+G Lemonade. And maybe since I won?t have to workout, I?ll be able to make a solid meal or two as well.
Well that?s about it! So do you think I can do it? Gain 30+ pounds lean muscle in roughly 6 months? Now that I?ve written everything down this looks like a pretty solid plan? and I think I can do it. But I?d still like your more experienced opinions
. Any criticism is welcome. Any suggestions or comments are welcome too. Remember, I?m willing to do and take whatever it takes?
- Timmy
Complete Workout Plan... Comments Appreciated.
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