Protein, Muscle Mass, Weight Training. Advice would be Nice =)

[Darksidesam]

Well ,
im 6 foot 1, male and 19 years old (20 in september)
I Weigh 77kg Currently, and i wish to Improve my Physique.
My waist size is just slightly under 34" atm.
Basically, I dont want to be really strong or anything like that, but i want to improve my overall strength and improve my appearance too. I would like to know if my idea / plan will be sufficient to do exactly this.

I eat fairly healthy, but a bit of a rota i will have salad for a few days on the trot then have something like a pizza.

I work out 3 times a week atm,

I was wondering should i do my ab excercises and do walking on the days im not working on my upper body muscle groups?

Also i am aiming for around 100g protein intake a day. As i said i dont want to be massive but i would like a more noticeable muscle mass

Im only lifting say 7.4kg per arm for my biceps atm, 6.4kg for my triceps, Bit less for my chest (but ill build it up) I am doing this slowly as i have a back problem (Previous work injury) and i dont want to lift what my body cant handle, id rather work my way up properly and keep perfect form and good timing (Not rushing my exercises) , im very patient.

But im also a bit insecure, i dont want to end up with a fat belly because im eating these extra calories.

I was thinking the likes of egg whites and maybe a protein shake post workout will help aid my protein intake (i dont want to rely on these, i want to use them in addition to protein rich foods) I also eat things like Tuna and peanut butter, i understand that you should not cut them out of your diet completely,
What im saying is id like to put muscle on my upper body, give some muscle to my stomach area (not look ripped or anything) but not exceed my 34" waist. (As i will have to buy more clothes too!!!)

Any thoughts / Opinions on using protein shakes? and am i better off just having the 1 post workout (they are dear too! and im not very.. Rich atm)

any help will be Much appreciated.

 

[psytaco]

For a 19 year old male, you are not going to gain size by lifting pussy weights like 6kg each arm. You need to be doing low reps and high weights. A good diet that is heavy on protein isn't going to make a difference if you are not weight training properly.

Starting lifting heavier weights, then once you have got that down think about protein shakes.

 

[Wolfmans_BrothEr]

^^not really true

OP since you wanna get more definition and less mass, it's low weight and high reps you should be doing. As in keep the weight low and do like 12-15 reps per set. Since you only using 6km or w.e I dnt think u shud have to lower it anymore, probably increase it. You want your last 2-3 reps to be at least a little difficult. No pain no gain does mean something.

I've been lifting since I was 16 and I'm 21 now, I'm also a personal trainer and sport management student. Personally my routine has usually always consisted a main muscle group & the secondary muscle each day. For instance mon: back/biceps tue:chest/triceps wed: shoulder/forearm thurs:legs/abs and then if I wasn't feeling lazy I'd do arms on Friday. I've found if you really wanna sculpt and define your muscles, this is the way to go. If you do it right you could look like a pro in as little as 12 weeks.

Get some muscle & fitness magazines, theyre filled with a wealth of good information. Look into split routines, compound exercises. Training heavy one week, light the next can be good as well, Vince McMahon swears by that routine to add definition

I'm 5'7 , my waist is no more than a 32, and I'm at 150lb. Since my physique isn't far fom yours, I'd say the salads and all that aren't necessary. It doesn't seem like your trying to lose weight, just build on what you have. Which in that case just eat healthy, stay hydrated, and make sure your meals are well balanced. Snacks throughout the day aren't bad either. I don't know what the guy above me is thinking when he says wait to drink protein shakes. Protein aids in muscle recovery, so no matter what stage you are in lifting anyone can take protein shakes, even if you don't lift, anyone can drink protein shakes. IMO I like getting my protein from natural sources like milk, nuts, meat etc... Since you get other important vitamins Nd nutrients other than just protein.

I'm just trying to give you the most universal unbiased opinion I can on the subject, but ideally I think you should spend the first 2-3 months going heavy, trying to build as much muscle as you can, using the routine I gave you above. Since your thin and young, you'll become naturally defined by following the mon-thur routine, then you can fine tune your body from there.

Most importantly, make sure your form is on point. You'll get less definition and more just bulkiness if you cheat on lifts, or try lifting more than your body can handle. I've got the Arnold encyclopedia of modern bodybuilding, and form is the number one thing he stresses when it comes to your time in the gym, and if you've seen schwarzenegger in is prime he looks like a roman statue. His body is nearly perfect since he practiced good form. PM me anytime if you have questions

 

[Darksidesam]

Okay thank you Wolfmans_BrothEr

Training heavy one week, light the next can be good as well, Vince McMahon swears by that routine to add definition <--- yeah i read that online somewhere yesterday.
As i said my money is trouble atm, so i am trying to learn as much as i can from internet reading and stuff.

I am aware that the weight im lifting is low but i have a bad back, Even with perfect form i get pain just because of the fact that im holding weight in my arm that in turn is sitting on my back, thats why im just being careful, I injured it at some crap joinery place (2 men to lift an oak staircase? Ridiculous) My pain is Upper back, Not lower and i have to "Crack It" all day long to get relief which cant be good for it

I enjoy eating the protein rich foods more, I was just wondering if them protein shakes are okay for you? If so im gonna keep eating protein stuff but im going to drink a shake in the morning and one Postworkout too.

Na im not trying to lose weight, Tbh i used to be anorexic really, i reached 10 stone and still thought i was overweight but that was just stupid i can see that now, I eat quite a bit in the day, I eat the salad and stuff not because i want to lose weight, but i occasionally rave and take mdma so i like to try and care for my brain afterwards.

As well as breakfast, lunch and dinner, i also just have snacks like bowl of bran flakes (I need the fiber in my diet), Peanut butter, Rice pudding,

Advice much appreciated.

Psytaco, these dont seem like pussy weights when you have bad back problems , i know they are light though im working on it


This chart i see earlier was interesting im not quite sure i understand it :

Rep Range % of 1 Rep Max Goal
1 to 4 reps 88% - 100% primarily Power and Strength
4 to 6 reps 83% - 88% some Strength and some Size
6 to 12 reps 70% - 83% primarily Size and some Strength
12 and above 70% and lower primarily Endurance and some Size

 

[Wolfmans_BrothEr]

Yea that chart seems about right, I've never seen one of those tho. In terms if you having back problems, try doing exercises while sitting. They'll put less stress on your back and will help you concentrate the muscle better since your using less of your body to help with the reps.

If you belong to a gym, try asking some of the people who work there. They should have some good tips for you, plus they can actually see how you perform workouts so they can assist you on form etc.. Generally, for most standing workouts, the standard form is to have your feet about shoulder-width apart, with your knees slightly bent.

Edit: you should really cut that MDMA shit out if your trying to get peak performance in the gym. It kills your energy and eats up the stored fats and nutrients your body has which are essential when performing in the gym. Plus in general it's not good for you, plus with all the random shit they're cut with, you can't go to the gym all strung out.

 

[Darksidesam]

Ive really tried i cant stop ,,, Its my getaway from my depressive life once in a blue moon. Im sure what i get is nice and pure (i dont do pills)

Dont belong to a gym but have been talking to people who work out.
Yes i sit with all my workouts , except my tricep one, i do the arm extension one where you have to be standing and leaning .

 

[Wolfmans_BrothEr]

For your triceps are you talking about kickbacks? As in you lean forward and swing just your forearm back and fourth?

I kno it's not my place to say, but you really should get off that shit. It kills your brain function and just general appearance. Your 19, you gotta start gettin your shit together unless you wanna spend the rest of your life trying to catch up with everyone around you. What you do over the next 5 years will define what kind of lifestyle you'll be living for the rest of your life.

You don't wanna be one of those people who's 40 and going back to school b.c they can't support themselves or their family.

 

[snafu]

I'd eat 6 small meals a day, with carbs and fruit before the afternoon, and sufficient protein throughout the day. Whey protein will be good if you're putting on muscle. Check your food to make sure you're getting reasonable amounts of fat and carbs. Some protein shakes have much more fat and carbs than others. You should get a good multivitamin, some omega3, L-glutamine, and if you want, creatine.
As far as what to do on what days I'd go with something like this:

Day 1: chest, back, abs
Day 2: intense cardio/plyo
Day 3: shoulders, triceps, biceps, abs
Day 4: yoga
Day 5: legs, back, abs
Day 6: light cardio
Day 7: rest or stretch

Once you've done that for a month you could switch up the routines a little bit:

Day 1: chest, shoulders, triceps, abs
Day 2: intense cardio/plyo
Day 3: back, biceps, abs
Day 4: yoga
Day 5: legs, back, abs
Day 6: light cardio
Day 7: rest or stretch

If you do each routine for a month(4 weeks each routine) then you can switch between the two routines every week for the third month, starting with the first one on the first week, second on the second week, first on the third week, second on the fourth week.

As far as what to eat, I'd do something like this:

(lifting days-mon., wed., fri.)
1st meal: high fiber cereal with a multivitamin
2nd meal: yogurt, juice
3rd meal: lean meat, veggies, complex carbs
4th meal: nuts, trail mix, apple/pear
5th meal: lean white meat or fish, veggies
6th meal: protein shake

(non lifting days)
1st meal: oatmeal, eggwhites, multivitamin
2nd meal: apple/pear, protein bar/power bar
3rd meal: lean meat, veggies
4th meal: nuts, trail mix
5th meal: lean white meat or fish, veggies
6th meal: protein shake

 

[Darksidesam]

I'm not sure if i'd like to do Something every single day,
I used to do a lot of running and pedal everyday on a stationary cycle. I did that for about a year.

Although yet again, i Read somewhere that on your rest days from Building muscle that light exercise promotes regrowth again .

I need to take these ideas and incorporate it into something i know id stick to and be happy enough to do.

Yes the kickbacks are what im doing.
Id like to maybe know some other tricep exercises too, I can not perform the one where the weight is above your head, even at a lower weight just ruins my back.

I can do the kickbacks though


im happy enough my legs, im lucky they have always been fairly strong even without working on them, and ive naturally got a good sprint on me.

So atm

in a week, i do

Dumbbell exercises:
Bicep curl. Kickback, shrugs and the one were you lift both weights either side of you upwards , and for anyone whos familiar with a powerball i do 1000 rotations and keep it revving at a high speed, can feel my forearm muscle working Then i go for a highscore speed on each hand Only at 12,600 atm , but was only 9000 max when i first picked it up. I also do ab exercises on these days
I do that monday, wed , fri atm.
And days in between i walk my dog for just over twice the normal distance (i walk fast though) so that could be like 5 / 6 miles .

I was thinking of moving my ab exercises to the days i walk the dog further .

 

[Wolfmans_BrothEr]

Personally I take the weekends off for recovery and rest. If your gonna be seriously hitting the gym then youll be exhausted come the weekend. When you say light exercise they're talking about general things around the house like yard work, or a quick jog or something, but it doesn't mean work the same muscle you worked yesterday.

Since your concerned with looking reLly defined and cut up, I would stick to the routine I gave you earlier. It works a different main muscle group a day, as well as focuses on the secondary muscle being worked. For example back exercises work your biceps, so it's more efficient to work biceps the same way you work back. If you follow the schedule I gave you it allows you to literally sculpt and form each muscle instead of working multiple muscles a day. There are other routines/exercises, but for what your trying to achieve do what I said earlier with reps no higher than 12 and no lower than 8.

For your overhead extensions for triceps, try sitting down. I'll admit they aren't easy at first, even with low weight. It's more of an advanced exercise so I think you should save it for once you've build up your muscles more.

In terms of different exercises, I own the 2nd edition of Strength Training Anatomy by Frédéric Delaviér. It's only $20 in the U.S. and I'll guarantee it'll be the best $20 you spent concerning fitness. It's stuffed with information, it's hard to describe but his way of showing the correct form and what muscles are worked make it like a book of weight training for dummies, it goes from beginner-advanced.

Just another tip I forgot to add before, use free weights and cables as much you can. They promote muscle stability and core muscle growth which can't be achieved from using a machine. A machine usually only gives you one range of motion with little room for adjustment. Since it causes you to only move within the range it specifies, your missing out on plenty of smaller muscles/other muscle groups developing which help stabilize the weight. Using free weights and cables cause you to have a much fuller and generally stronger looking body; however I do occasionally use machines, especially if I don't have a spot.

But really get that book, it has enough different exercises in there that you can switch up your entire routine every 3 months and after a year still have lifts you have yet to perform. If you ever have more questions just PM me, if you can't tell I love talking about fitness