For all you guys wanting to gain muscle, size, etc.

[USF11]

Re: For all you guys wanting to gain muscle, size, etc.

i was at costco the other day looking for whey but they instead had eas premium protein... i bought it but noticed that it had 80 mg of cholesterol per serving... isn't that a bit much?

anyone have any insight in this or eas premium protein in general?

Here is an excellent article on Fat and Cholestrol

http://health.msn.com/centers/cholesterol/articlepage.aspx?cp-documentid=100172801&gt1=10605

[BigDofBA]

Re: For all you guys wanting to gain muscle, size, etc.

Fat is not all that bad for you. I'm going to go on a 40-40-20 ration with protein and fat being 40% of my cals and carbs being 20%.

Fat is a great source of energy! But goodness carbs are in everything!

Ditto. It also depends on what type of fat it is as well.

[XboxRocks1991]

Re: For all you guys wanting to gain muscle, size, etc.

Please let me know what you guys think of this diet plan...

16 years old
140 pounds
5 feet 7 inches

210 grams of protein
280 grams of carbohydrates
4000 calories

2 Multivitamins
3 Omega Complex Pills
6 liters of water
8 hours of sleep

[XboxRocks1991]

Re: For all you guys wanting to gain muscle, size, etc.

Decided to throw in my training plan as well...

Week 1-3
100 sit-ups
50 push-ups
30 pull-ups (
15 fingertip pushups
100 body squats
30 sec sprint/30 sec jog (8 minutes)

Sat-Sun
20 pushups
20 body squats
20 pull ups

Week 4-9
200 sit-ups
100 push-ups
20 fingertip push-ups
65 pull-ups
200 body squats
30 sec sprint/30 sec jog (10 minutes)

Sat-Sun
25 push-ups
40 body squats
25 pull-ups

Week 10-16
300 sit-ups
200 push-ups
35 fingertip push-ups
70 pull-ups
300 body squats
30 sec sprint/30 sec jog (12 minutes)

Sat-Sun
30 push-ups
100 body squats
45 pull-ups

Week 17-24
300 sit-ups
400 push-ups
75 fingertip pushups
100 pull-ups
500 body squats
30 sec sprint/30 sec jog (16 minutes)

Sat-Sun
35 pushups
120 body squats
60 pull-ups

This is all in addition to 1 1/2 hour swim practice and a 1 hour plyometric workout, 6 days a week.

Credit to Jonathan Stehlik for the foundation of my workout plan.

[ehh]

Re: For all you guys wanting to gain muscle, size, etc.

Decided to throw in my training plan as well...

No offense but that's a terrible plan, the definition of over-working. Why the hell do you need to do 300 sit-ups and 500 body squats? Your body doesn't need that.

[oakfan162]

Re: For all you guys wanting to gain muscle, size, etc.

No offense but that's a terrible plan, the definition of over-working. Why the hell do you need to do 300 sit-ups and 500 body squats? Your body doesn't need that.

Man speaks the truth, I was working out for way to long over the summer when I was bored. I really wasn't seeing any gains, besides definition, no size really. After I got to school, I've had to shorten my workouts and the results are great!
At least you've got a plan though. I have way too many friends that go to the gym and do whatever the feel like doing that day, then complain that they see no gains.

[stewaat]

Re: For all you guys wanting to gain muscle, size, etc.

XBOX, my advice to you.

Lift 3-4 times a week. Build up your strength. You are 15 which means you are at the age you can lift. Unless you are a genetic freak doing body weight exercises are not going to get you bigger.

Also my basic math skills don't add up your macros very well.

210 grams of protein = 840 cals
280 g of carbs = 1680 cals

4000-2520=1480

1480/9 = 165g of fat in your diet need to reach 4000 cal

42% from carbs
37% from fat
21% from protein

I honestly think you are taking in too many cals. What is your body like? Do you have a good build, do you know your bf%? What are your goals? There is a lot of info that goes into this.

[stewaat]

Re: For all you guys wanting to gain muscle, size, etc.

On a personal note I believe my chest is starting to take the next step of being defined. My left pectoral is starting to show the division of muscle a little more. If I drew an imaginary line down my chest my left pec has separated more from that line. It's not huge but it's my body and I definitely can notice it. I was like "WTF!" yesterday after my chest lift.

I think pitching my whole life has really shaped my body differently. My left tricep, abs, and chest is more defined. I'm a right hander so I'm pretty sure my right side has elongated due to the motion of pitching.

[ehh]

Re: For all you guys wanting to gain muscle, size, etc.

Good stuff, Stewaat, keep it up.

My first week back in the gym in four months went good. I just re-did the NROL break-in program. Squats and DL's, ooh my arse, quads and hammys are sore this morning!

[Spectre]

Re: For all you guys wanting to gain muscle, size, etc.

Whew, back to the gym for the first time in a month. I just did some light biceps work but I'm sore as a mofo right now. It's a good pain though

I was only able to curl 30s, might have been able to do 35 but I'd get only a few reps right now so its not worth it. I'll probably take another couple of days off and then I'll be back in the groove.

[stewaat]

Re: For all you guys wanting to gain muscle, size, etc.

Whew, back to the gym for the first time in a month. I just did some light biceps work but I'm sore as a mofo right now. It's a good pain though

I was only able to curl 30s, might have been able to do 35 but I'd get only a few reps right now so its not worth it. I'll probably take another couple of days off and then I'll be back in the groove.

Wuss!

Just kidding...get some cario in tomorrow to flush the bad blood out!

[Lintyfresh85]

Re: For all you guys wanting to gain muscle, size, etc.

Hey guys... just wanted to give an update on my progress... after graduating last May I was probably in the worst shape of my life... I knew I wanted to change things so I started a simple walking plan on a high incline at a slower pace. It's been three months now, and I thought I'd post my modest results so far.

My eventual goal is to get to about 170... I'm shooting for that goal by July!

[oakfan162]

Re: For all you guys wanting to gain muscle, size, etc.

Hey guys... just wanted to give an update on my progress... after graduating last May I was probably in the worst shape of my life... I knew I wanted to change things so I started a simple walking plan on a high incline at a slower pace. It's been three months now, and I thought I'd post my modest results so far.



My eventual goal is to get to about 170... I'm shooting for that goal by July!

Congrats man! Keep it up!

[The GIGGAS]

Re: For all you guys wanting to gain muscle, size, etc.

Hey guys... just wanted to give an update on my progress... after graduating last May I was probably in the worst shape of my life... I knew I wanted to change things so I started a simple walking plan on a high incline at a slower pace. It's been three months now, and I thought I'd post my modest results so far.

My eventual goal is to get to about 170... I'm shooting for that goal by July!

I need to do something like that too...

I'm up to 255... guuuh.

[Double Eights]

Re: For all you guys wanting to gain muscle, size, etc.

I gained six pounds over Thanksgiving break. Best holiday of the year.

Too bad I should burn off some of it though; I didn't need it.