What's up man, I would love some advice.

First off, I have a gluten allergy.
6'
145

I am looking to bulk up some. I have never lifted weights before. Any help would be great.

Thanks bro!

If this is the case and you really want to stick to that....

hit cardio first thing in the morning 6 days a week for 30 mins on an empty stomach.

continue strength routine as usual but add another 30 mins of cardio at the end of the strength training


eliminate carbs from all meals - you are going to eat nothing but lean meat and green veggies.

you drink 1 gal of water per day.


You total intake should be like this


meal 1 - 6 eggs + 1/2 grapefruit
meal 2- 1 can tuna + 1 salad
meal 3 - 1x chix breast + broccoli + 1/2 grapefruit
meal 4 - 1x lean steak + string beans
meal 5 - 1x chix breast + green peppers and onions
meal 6 - cottage cheese + cinnamon


you do this for a few weeks and you'll be shredded.

Meal 1 - 3 eggs + 1/2 cup oatmeal + 1/2 grapefruit
Meal 2 - 1x chicken breast + 1 cup broccoli + 1/2 grapefruit
Meal 3 - protein shake + handful of mixed nuts
Meal 4 - 1x lean steak + 1 cup green beans
Meal 5 - 1 can of tuna + salad
Meal 6 - 1 cup cottage cheese + cinnamon

workout plan:
DO 30 mins of cardio at the end of every workout - also try to do 15-30 mins of cardio every morning on an empty stomach before eating breakfast

(5 sets of each, pyramiding up from low to high weight ending at approx 6 reps, starting at about 12 reps)
mon - chest/abs - flat bench, incline bench, DB flies, cable crossovers, v-crunches, hanging leg raises, and decline situps (or roman chair)
tues - back/calves - straight leg deadlifts, lat pulldowns, bent over BB rows, DB lawnmower rows, standing calf raises, bent over donkey calf raises, one-leg calf raises.
weds - shoulders/traps - military press, arnold presses, lat raises, front raises, db shrubs, bb shrugs, front cable pulldowns (dickersons)
thurs - legs/abs - squats, lunges, leg press, leg extensions, laying leg curls, standing calf raises, v-crunches, hanging leg raises, and decline situps (or roman chair)
fri - bis/tris/calves - standing olympic bar curls, alternating DB curls, seated hammer curls, tricep kickbacks, cable pulldowns, skullcrushers, donkey calf raises, one-leg calf raises
sat - cardio only - do at least 60 mins of cardio (any style at moderate intensity)
sun - off



enjoy!

A lot of good complex carbs and lean meats....

try eating at least 100-150g complex carbs (50 before and 50 after or 75 before and 75 after) in the form of sweet potatoes, brown rice, or whole grain pasta in addition to a good deal of lean meat (at least 50g protein worth before and after). Also make sure to throw in at least 10g of glutamine in your post-workout shake and take some arginine+ornithine before (approx 5g)


edit: also forgot, take in about 25g simple sugar post workout...waxy maize is the best, or you could just chug some sugar water...either way

This post was edited by SKCRaynor on Apr 16 2010 11:51pm

hey there.

please read the last 5-10 pages of this thread. There already have been a bunch of bulking diets posted as well as a 5x5 plan for strength and size.

please refer to those, thanks

alright looks good thanks, now if i were to say do what my friend mentioned , bulk to 230 (me being at 210 now) and then cut why would this be a bad idea again ? also is it possible to do the routine him and my brother are doing , and eat properly and slim down but get stronger that way??

you're already way over 15% bf...any higher than that makes future cutting much more difficult. Unless you want to be a powerlifter or strongman and don't care at all about your appearance and bodyfat %...I would highly recommend a cut now and a bulk later

How many calories should I aim for each meal and for an overall intake of the day? Would it be ok to drink a whey shake after my evening workout/run?

eat approx 1,800 cal a day for your bodyweight and goals...

as far as shakes go...yes you can have them after your workout

fuck ! ok so for the food / workout plan you gave me are those the foods i eat everyday same thing rinse and repeat? sme with the exercises??

e/ and for the eggs please tell me i cook them or something, or is it like rocky i just drink them raw.. ?
e/e/e also is it ok if the 30min cardio after workouts is just intermediate intensity like bicycle ??

This post was edited by Undiscover on Apr 17 2010 01:51pm