Docs wants to gain muscle! Where to start!?

[Docs]

Hi!

I'm moving to Kingston in a week, so I'll be down there in 2. What I plan to do is to start a workout plan. I'm in the army, so I have full access to the on-base gym, and a superior mess outlet. Also, I will be sure to buy a mini-fridge and stock it.

My Stats.
Name: Docs!
Height: 5'11"
Weight: 133->140lbs
Body Type: Skinny Stick

I'm completely new to weight-lifting/bulking. I know what a set is, but that's about the extent. I read some stuff about diet here, but I think I need to be specialized a bit.

So, onto the questions.
1. What should I start to eat, meal-wise and supplementary meals?
2. Should I consult a professional gym guy?
3. What are the recommendations for beginning exercises?
- Last time I benched, it was 50lbs..haha
- However, I can push 260lbs Leg Press (low foot), I pushed 500lbs (high foot)?
- I can lift myself.
4. I also would like some time to party, relax, work on a website, etc.
- Workday -> 8-5 M-F
5. Whey?

Any and all assistance appricated, please only reply if you have prior working knowledge and can draw on experience. I dont' need everyone saying something and having 16 trains of thought on how to do something.

Thanks,
D

 

[Warboss Alex]

(this means casuals that eat and lift DO NOT COUNT)

well dang, guess I can't help you then..

 

[check_mate_kid_uk]

Docs thats too bad that you dont want warboss'd help! As for me, im only good help if you want the whole lowbody fat, cut/chissled brad pitt type body. I cant help you turn in to arnold schwarzenegger!

 

[Docs]

No, that was a deterant to dummies posting random crap (just look in AE about that computer thread, everyone had a opinion)

I would like your help War, and check. (I'll edit that part anyways, sorry). I looked at Diseal's guide, but I think I would benefit from knowing what I'm doing, rather then blindly following a General Purpose guide.

 

[MuayThai]

I could, but can't be botherd. Look on the internet, there's more information than you'll ever need. www.dolfzine.com

 

[check_mate_kid_uk]

Diffrent people have diffrent levles of commitment. I would have to travle far to go to a gym so till i go to university in september, i will be working out at home with dumbells and excersize that uses your own body weight.

The first thing that you need to sort out, is your diet. I dont know what you eat but make sure you read posts here to find out information. Personaly my first objective with my diet is health so other then the odd binge from time i tend not to eat sweets or chocolate.

You seem like you probably have a low body fat % going by your weight, although in theory if you had next to no muscle you may still have too much for your abbs to show well once oyu work on them, but you should probably be ok, so dont wory about burning fat unless you want to do so latter.

This does not mean do not do cardio excersize. You should do some for at least an hour twice a week to stay healthy and physicaly fit, it also boosts energy levles and is real good for you. On a good week i do 6 hours of cardio.

During the time i have worked out I have never done squats, well ok maybe i have, but not very often at all, its not part of my work out. Yet my legs happen to be just how i want them! The secret is a cycle and i cycle a lot, if you make cycling your main cardio excersize, you will not need to spend itme on your legs when working out, thou i do cycle on a slightly higher gear then is perhaps most efficent (and cycling up hills helps.)

As far as ab's go I do crunches and reverse crunches in each sesion i will do 2 sets of each with each set having 40-50 reps.

I do push ups, 2 sets of about 35-45 reps often spreading my arms far apart to spread load on to my chest.

I have just started doing pull ups, which i feel also works your abs slightly. Today i did 2 sets of this 14 then 10.

I do bicep curls with dumbells weighing 25kg between them doing 2 sets of 15-20 reps

I do becnh press witht he same dumbells doing 2 sets of 25 reps

All i can say is that if i had a gym with in easy reach (i dont cycle there due to the fact that my bike is overly expensive and im not going to lock it up there) I would go there so that i could use heavy weights and machines that are geared towards your chest.

Remember to do chest excersizes first because if you work on your tricpets first then when you go to work on your chest your tricpets will give in before your chest does.

Remember to eat enough protein, i top up with tuna (dont put mayo in, that stuff is pretty much all fat) You can use whey protein, tohu it is more expensive.

Im no body builder but my body looks good, im not posting a picture here thou if you would like one doc then p.m. me your email address.

Remember that if you work on a body part dont work on the same part the next day (i prefer to work on all parts the same day and then not work out the next)

Every once in a while like every 6 weeks or so take 5 days off to let your muscles recover better, and if for example you get drunk on the firday make sure you do not workout thursday-saturday or it will depleat your muscles a lot.

If you want to build larger muscles increase the weight you lift as on a certain weight you can only go so far. If you want to get big you are not going to copy my routine, tohu it will make you look good, I need to increase the weight i use because im not yet where i want to be.

If the post seems to be a bit random rather then logicaly ordered its because iv just been providing random tips rather then talking you through from A to Z

 

[Docs]

Thanks ^^, sorry about earlier. Didnt' mean to screen out people.

I'll have full access to a gym, so it'll make sense to gear myself to it. Noting your comment about drunkenness (heh..), I think I'll do Monday->Wednesday, maybe a light Thursday (run maybe?), leaves friday and saturday night partying or for web work, and Sunday to sleep in/rest/relax.

Good? Comment?

What I just thought of doing, was when I got back from the gym, to do my pushups (and crutches if it's beneficial??) reps to finish out my workout, cool off with a shower and a protein drink? I have the choice of doing this workout in either the morning or the evening, I'd rather do it evening because it'll let me sleep in. (yeah...)

Good? Comment?

Now, as for meals, I need some help. I have only belly fat really, and it's minimal anyways. Muscle is not defined well, except when flexed, then I get the lumpy. I understand that I'll need to consume a lot of food because I have a very high metabolism.

I'll have access to a cafeteria style facility (a mess for those who are army-inclined), which serves a lot of stuff. That's 3 meals, but I think I should supplement not only those meals, but also an extra meal later on in the night, because I eat about anything..(sugar) in the messes....

Ideas on my new diet??

Next, what should my level of reps/set be? I read that I should have trouble for the last 2 sets if I'm doing 8 sets, but I'm confused still?! I could follow your example, but I'd like a global opinion on how many reps / set, and how many sets?

Next, how often should I be supplementing with whey? Should I top that over with a protein drink. I'm not scared to go out to buy something, so don't be worried. What other inexpensive (and quick) ways are there to supplement (bars?)




My end objective is to appear more muscular (chest, arms, 6 pack) if possible. This will help in being able to carry more weight on my back, carrying more stuff....period, looking more (toned?) or...I guess slightly more attractive in a way. I'm really skinny right now, so any improvement would be immesively wonderful. I got 6 months.

My legs are strong for my size, so my concern for legs are secondary (although I'm sure someone will suggest I work them too, which I will).

Thanks!

 

[check_mate_kid_uk]

If you are really skinny and have fat on your stomach it could be a problem seeing as you can not spot reduce fat, but do not worry about that right now.

If you want to suplement protein whey protein is good.

As for diet, that is a very personale thing, depends on a lot of things, just use trial and error going by the scale and what you look like to see what works for you. For example if you do not get good gains, try increasing protein (or weight load)

I hear that 8 reps is good, personaly i think that it is not too important how many (with in reason) as long as you are increasing the load. If you do 20 reps, and keep increasing the load, you will see imporvment aswell. Remember, easy come easy go, if you bulk as fast as you can, if you stop, your muscles will die down quicker. If you have built your stamina and tkane a long time to gain the muscles, you could take 2 months out and bairly notice it.

As far as working out monday to wendsday, you will still improve, just slower and not aswell. I would suggest Only drinking every other week that way you have 11 days of working out.

 

[EFFORT]

I'll help you out, i'll post here later when i get some time, thats if alex doesn't beat me to it

 

[Docs]

If you are really skinny and have fat on your stomach it could be a problem seeing as you can not spot reduce fat, but do not worry about that right now.

No idea what you mean by this. I dont' think it's a big concern either, but I would like it replaced with a 6 pack ^^,

I would suggest Only drinking every other week that way you have 11 days of working out.

I might do this, I'm not a heavy drinker, so this might work too.

- Anyone have a good amount of reps and sets?
- Diet??
- Will wait for Effort to reply!

 

[Brian20o2]

- Last time I benched, it was 50lbs..haha

Im sorry but I had to point out somthing funny about the Canadian ARMY. No offence.

 

[Docs]

Ha! That 50lbs was 4 years ago. I've been in only 2. I'm sure I could lift a bit more.

 

[Brian20o2]

Ha! That 50lbs was 4 years ago. I've been in only 2. I'm sure I could lift a bit more.

Good. A healthy person should be able to lift their own body weight on bench. (Im just 5 lbs under @ 185). As far as ive learned on here basically, eat an assload of protiens and fats and lift as heavy as you can with usally 2 sets of 4-8 reps on big lifts (eg. Squat, bench, deadlift)

 

[Docs]

eek! I can't bench my own weight, but I can pick myself off the ground (chinups, those V bars I jump to grab)

Yeah...that'd be the idea, to eat a lot of stuff, but obvisously there has to be some specialization, especially for high-meta people like me right?

 

[Brian20o2]

eek! I can't bench my own weight, but I can pick myself off the ground (chinups, those V bars I jump to grab)

Yeah...that'd be the idea, to eat a lot of stuff, but obvisously there has to be some specialization, especially for high-meta people like me right?

High Metabolism? Eat more! Eat 5000 cals a day if you have to in order to pack on muscle. I think 1 lbs of muscle is about 3500 cals or somthing. You need that much extra in order to gain that much muscle. I have another thread on here that talks about eating, what to eat, etc. Eating

 

[Warboss Alex]

Good. A healthy person should be able to lift their own body weight on bench.

there's plenty of people who can bench their bodyweight but not squat or deadlift it. call that healthy?

 

[Warboss Alex]

High Metabolism? Eat more! Eat 5000 cals a day if you have to in order to pack on muscle.

Brian, at his current weight even 5000 cal would most likely make him fat. It's good that you're enthusiastic about lifting and nutrition but don't go throwing numbers around because everyone's gonna need a different one.

The only numbers you should really concern yourself with are your own.

 

[Docs]

Brian, at his current weight even 5000 cal would most likely make him fat. It's good that you're enthusiastic about lifting and nutrition but don't go throwing numbers around because everyone's gonna need a different one.

I have to agree, and exactly why I tried to explain in the OR about everyone having an opinion. I appriciate the help however, maybe you just didn't think of the number and were trying to help. Please continue to help, I like the link.

 

[Brian20o2]

Brian, at his current weight even 5000 cal would most likely make him fat. It's good that you're enthusiastic about lifting and nutrition but don't go throwing numbers around because everyone's gonna need a different one.

The only numbers you should really concern yourself with are your own.

I know. I was just trying to say that if you want to bulk you need to eat alot more than it takes to maintain. 5000 was an overstatement. For me About 2500-2700 is what Im guessing. Im guessing that most people who wish to bulk should start adding about 500-700 cals onto their normal diet (Average Guestimate)

 

[Docs]

people who wish to bulk should start adding about 500-700 cals onto their normal diet

My diet is...random and ever-changing. I would like to have a diet I can follow to get something out of it, because some days I'll just eat cereal, some days I'll eat candy, and most days I'll eat a good meal, that changes from day to day.