Im needing Info

GarethNR

Hi all

I have been working out on and off for a couple of years but never really in a disiplined manner. I want to completely mix it up and get your advice on a good training regime and detailed nutrition list on what I need to be eating through out the day and how much and at what times.

I am not a complete beginner and am aware of the protein and carbs needs etc..... but I never before concentrated on balancing my nutritional needs and need strong advise there.

My aims are to gain as much muscle as possible with as little fat gains as possible(obviously he he).
I am 5' 10" and weight about 182 pounds(13 stone)

Could any of you wise peeps help me out with some good training and nutrition regimes that you think might work for me.

If you need further info let me know.

Thanks

Anonymous

hello garethnr welcome to the musclechat board

i would recomend going for 2 grams of protein per pound of bodyweight.

u weigh 182 pounds so it would be 364 grams of protein a day

when bulking up i try to gain just 2-3 lbs a week,this way u gain more muscle than fat.

for carbs i would take in 3 grams per pound of bodyweight daily

so for u it would be like this
364 grams protein
546 grams of carbs

try to keep fat intake quite low,i just add about 5 grams of olive oil to each meal

all u got to do is divide these amounts between 6-7 meals a day
this way your muscles are getting fed all day long.

if you find u aint gaining,just try upping each one abit.

training for maximum muscle gain you would be better keeping your reps in the low range,6 but going as heavy as possible with good form.

and about 3 sets per exercise

i hope this helps mate.

steve

Anonymous

also whats your current training like at the moment?

GarethNR

Ta for the reply mate. Looks like wise guidance.

I used to train properly, but lately I have been on and off and only working on certain parts of my body like chest, arms, lats, delts stomach and neglecting the rest.
I plan to return to a proper training routine and nutrition regime as of this week and be more focused on my goals.

I already(as you suggested) lift heavy weight for about 8 reps and 3-4 sets per exercise, but I generally do a reverse pyramid starting with heavy and gradually dropping.

Thanks again for your advise mate.

Anymore tips always welcome.

Gareth

garethxxx

Hi there mate

Well I couldn't agree more with Steve. If you are doing reverse pyramid training, you will find that you will grow stronger, but wont really gain as effectively.

Try super setting. Basicall 4 sets. 1st set low weight and high reps, really pump the blood into the muscles, then go as heavy as you can on your 4th set. Have a partner with you, because you need to drop 1 plate every time you reach failure. This will rip the muscles to pieces, and you will notice massive gains in short periods of time!

Anonymous

Ahh..thanks Garethxxx. I wasnt aware that reverse pyramiding might be holding me back. As for the super setting with a partner, the problem is that I work out on my own equipment from home(due to gym distance and fees etc)so I dont have a training partner or a friend nearby to help me.
I guess Ill just have to do the best I can on my own :cry:

Thanks for the advise though mate

GarethNR

The last post was from me mate. Says guest cause I forgot to log in!

garethxxx

Hey no problem GarethNR

I take it you are using standard equipment, i.e. machine benches, and your basic dumb bells?

Switching to dumbell sets also help you get stronger quicker, but for gains, you heaviest weights, and super sets will help gain the mass that you deserve.

Hope this helps!

GarethNR

Hi garethxxx

Up until now ive used a Incline/flat/decline bench with barbell and dumbell free weights and a chin bar. I never really use machines etc.
But today I ordered a piece of equpiment which incorporates bench with power cage,lat pulldown/low row cable, preacher accessory etc, which will give me a little more flexability in my training.

Anonymous

good stuff

me and my mate used to train in his garage all the time,we had one of the powercage systems,brought it from here http://www.bodypower.co.uk

we made tremedous gains,we also had a powertec multigym thing
had everthing on it.there was no need for the gym+ we saved money.

next time we went to the gym,they were shocked by the amount of size we had put on,

+ u can listen to your own music at home.

where did u buy your equipment? garethnr

steve