strong diet and math fail

Since SKC has been busy and all the things going on in his life, I was wondering if you can answer a question or two for me since you are active in the H&F Forum.

I'm a Kinesiology Major, so I know a good bit about this stuff but for a class, I'm required to run a 5k race in roughly 19-20 minutes. Roughly a 6 minute mile pace.

I'm 6'3'', 155 and I'm not in the best cardio shape. I'm trying to gain some muscle weight as well, 5 lbs by the end of the year. Taking in my lightning metabolism, was wondering
if their was a way to gain 5 lbs of muscle while getting into great cardio shape without eating 10,000 + calories a day. Is anything possible for this?

Didn't see the thread at first.

you need calories to grow

the simplified equation for building muscle mass is

Provide stimulus for growth
eat more cal than you burn
????
Tone

10k calories is a bit dramatic, but for a hard gainer to put on 5 lbs of lean muscle mass, it's going to require you to eat a lot more clean calories than probably what your current intake is.
As for the cardio shape, that's not a problem at all.
Essentially the best way to improve on your time in the mile is running, however I highly recommend circuit training as it'll help your cardio endurance while training your muscles.
If you have access to a pool that would be a great benefit to you as well.

Let me know what resources your working with and what your current diet looks like and I'll be able to help you more accurately.

Here's an example of two circuits that would work well:

Circuit Training: Daily (Done in Conjunction with your Cardio/Weight Training)
Jump Rope - 3 Minutes
Shadowbox - 3 Minutes
Hit Bag - 3-5 Minutes
Pushups - 21
7 per Grip (close, Medium, Wide)
Crunches - 20
Mountain Climbs - 20
Bob & Weave - 3 Minutes
Bicep Curls w/ Resistance Bands - 20
Side Laterall Raises w/ Resistance Bands - 10
Laterall Presses w/ Resistance Bands - 10

At least 3-5 Cycles

Circuit Training: Once a Week (On your Off Day)
Pull Ups - To Fail
Push Ups on 1/2 Ball, Stabilizing on Flat part - 21
7 Per Grip (Close, Medium, Wide)
Hanging Leg Raises - 5 (Front and Each Side)
Russian Twists - 10 to each side
Dips - To Fail
Front Laterall Raises w/ Resistance Bands - 10
Bicep Curls w/ Resistance Bands - 10
Military Press w/ Resistance Bands - 10
Trap Extensions w/ Resistance Bands - 10
Squats w/ Resistance Bands - 10

At least 3-5 Cycles

The simplified equation for reading a post is:

Read the post, identify the question(s) asked, find the knowledge to answer the question(s), and give an accurate and relevant response.

the way to understand is to read
what kind of kin. Major is a fuckibg retard?
Lold at 6,3 155
answered my own questions
/afk

This post was edited by Honestly on Oct 10 2009 01:18pm

Alright, sample diet is embarrassing. Probably why I'm not seeing any results.

I know sample diets that other people have used, but the Giant by my apartment is terrible.

Foods to keep in mind I think: Breakfast: Eggs, Oats, Nana, Water Maybe some fish oil pills
Eat roughly every 2 hours: snack on almonds, berries, maybe beef jerky although the sodium is high
etc..

Just need to me more motivated I assume.

Any other nutritional advice would help though.

at Honestly : Stop trolling dumbass, you probably don't even know what the fuck Kinesiology is without looking it up.
Answered your own questions?
/afk?

Good idea

This post was edited by Babolat on Oct 10 2009 01:21pm

So you're pretty much eating breakfast and snacking throughout the day?

If you're genuinely going to approach this properly and train at the intensity necessary you'll absolutely need 2g protein per lb of body weight. So factor in 310g protein per day.
I'm assuming you have pretty low body fat so don't skimp on the complex carbs like quinoa, brown rice, whole wheat pasta, oats.

I'd aim in the ballpark of 3100 cals to start and adjust accordingly based on how that works for you.

Body fat is roughly 5-6 %. When you think if someone who is 6'3'', 155, obviously the word toothpick comes in mind but I'm really quite built for my weight. Total weight can be
misleading, since muscle outweighs fat. Of the 3.1k cals, what foods would you suggest for obtaining that amount.

You do 3-5 cycles of all of those excercises, THEN you do those work outs you linked in your first post?
I'm calling bull shit on this, I'd like to see a video of you doing this.
What you're talking about is about 3-4 hours of training if done properly and I don't think you have the body to handle that much cardio at once without losing your lunch. unless you're spreading it over a long period of time, in which case then theres no point in doing it anyways...

If you can really do this every day while holding a job / life etc.. wow man you're a machine, but if not..
Quit pulling numbers out of your ass to look good on forums imo
I'm honestly starting to wonder if you're a troll

This post was edited by XoDiaC on Oct 10 2009 02:00pm