can u guys help me out a bit.

[adrian55]

ok, im supernew to this board as u can see and i really need some help with this.

im 17 weighing 160pounds, in pretty good shape. believe it or not i bought the bowflex ultimate, its quite good, i enjoy it and all. but theres one problem. gaining mass . Its helping me get all the cuts i want but im not really gaining a lot of mass. but i know thats mostly my fault cause im not really following any diets. bowflex provides some diet plan something like 300cal breakfast, 300cal lunch, 500cal dinner and im pretty sure thats a weight loss diet unless im wrong?

can u guys help me out a little bit with a good start to a diet plan perhaps?

thanks

 

[bluetwistedsteel67]

First off, don't follow ANY BowFlex routine or diet. Second, you are starting at a huge disadvantage using a BowFlex if your goal is mass. Now, I will admit I also have a BowFlex and have used it in the past. You will never get remotely the results from it that you will get from freeweights. But, you can still get significant results IF your diet is dialed and you workout to failure on this machine. My wife uses it 3x per week and for her it is great. She is gifted genetically so that helps alot and her goals are not mass but maintenance. Do this, consume at a minimum 4000 cals per day. MINIMUM! Spread those out over 6 meals and get between 175-200grams of protein per day. If you are new to working out and you bust your ass on your BowFlex and EAT you will grow. The problem is you will plateau and will need to get in a gym and use freeweights. The key I think is to do enough that you are seeing results when they stop you need to dial everything in tighter. I'll tell you this though, at least your doing something and that is a big key. I wish I'd gotten serious at 17.

 

[Gigantasor]

I wish I'd gotten serious at 17.

Amen to that!!!

 

[adrian55]

thanks for the help, and im guessing to cut out all the junk too? like chocolat and all that garbage? is carbonated water still good to drink?

and working out to failure. should i work out 5 days a week? cayse atm im doing 3.


oh and btw u have stated not to use the routines. for ex) say im doing my shoulders. do i follow a 3 -4 set of so and so reps? or do i just go all out in one set and do as many as i can till i cant anymore?

thanks, hopefully ill gain some wieght

 

[bluetwistedsteel67]

Stick with a 3 day routine (full body workout)if it's working for you. Do a minimum 3-4 sets per exercise with 1-2 minutes between sets. Go heavy with 6-8 reps in your working sets. BUST YOUR ASS. If you are on the edge of puking you're doing it right. lol. Eventually you're going to be overtraining and I would repost then and we'll help you out.

 

[adrian55]

Stick with a 3 day routine (full body workout)if it's working for you. Do a minimum 3-4 sets per exercise with 1-2 minutes between sets. Go heavy with 6-8 reps in your working sets. BUST YOUR ASS. If you are on the edge of puking you're doing it right. lol. Eventually you're going to be overtraining and I would repost then and we'll help you out.

alrite sounds good, as for eating what about carbs, fats, what to eat, what not to eat?

thanks for the help

 

[bluetwistedsteel67]

google "glycemic index" read it and get your carbs from low glycemic foods. Get leots of protein from fish, eggs and lean beef. Get fats from essentials like olive oil. Keep your diet about 50% protein 40% carbs and 10% fats. If you're not getting the leanness you want up your proteins to 60% and drop carbs to 30%

 

[adrian55]

ok ive tried to eat that much but i dont think i even come close to what youve suggested.

heres what i usually eat day to day, maybe we can go from here and do some adjustments and modifying and adding

3 scrambled eggs with 2 slices of toast + a glass or 2 of milk

1 steak with 2 toasts and a refreshing beverage.

sandwich/eggs/something other than the previous 2

2 protien shakes

in terms of protien and calories how much is that, and what can we add in here

+ sometimes i mite go out for pizza to add to all this