Looking for more advice

[CYBERNIGG]

I got some tips on how to get my bodyfat down, but now I need some more advice. When I go to the gym I always just do whatever. I have nothing set for each workout session. What pattern should I take in working out? How extreme should I take it to?

 

[dmginc00]

You need to be more specific bro, i.e. what are your goals, how long have you trained. what is your diet like, what supplements/gear are you taking, etc...

 

[CYBERNIGG]

You need to be more specific bro, i.e. what are your goals, how long have you trained. what is your diet like, what supplements/gear are you taking, etc...

I am looking to gain muscle mass. I am at 165 and I am looking to get at 190-200. I trained for about 2years, but then I let myself go. My diet consist of red meat and chicken. I still drink quite a bit of soda's but I am trying to cut back. I am not taking any gear. I would like to make my goal without it.

 

[The Terminator]

If you want another ~25 lbs. then you need to eat more, plain and simple. Track your food intake for a week, writing down what time, the macronutrient makeup of each meal, and add up each day. This should give you a faily accurate gauge of what you are taking in, and you will have to up it from there to gain. This is a pain in the ass to count and weigh food but it works (atleast for me), you will probably find that you are not taking in nearly what you think you are...

 

[dmginc00]

With two years of training, you have a long way to go w/out having to use any gear! At the end of the day it all boils down to 1.)diet 2.) diet, you get the point then training and rest. Since it is winter time and your goal is to add some weight, it all boils down to calories and getting in adequate amounts of protein. If you weight 165, you should aim to take in at least 200 g of protein a day and enough carbs and fats to reach your caloric intake goals. Your caloric intake for above maintenance would be to roughly intake about (165X16) 2640 calories per day (or you could round up to around 3000 to make it easy). So, 800 cals should come from protein, around 400 grams of carbs (1600 cals, total of 2400) and around 70 g fat/day.

Protein can come from all sources of meats, powders, eggs, etc...

To minimize fat gain, keep carbs clean: brown rice, plain oatmeal, wheat pasta, yams, potatoes, etc...

Keep sugars to a min. except for your post workout shake! (40-50g whey, ~100g sugars)

Fats should come from good sources: flax seed oil, natural PB, other nuts and you get fats from your meats as well.

My appetite and the norm. for htis diet allows you to eat every 2-3 hrs for about 6-7 meals a day. Before you go to bed, eat a slow digesting protein (casein protein...cottage cheese and eat it with some kinda fat to slow absorption). Also, protein factory has a nighttime formula which is awesome for that.

This kinda lays a groundwork for you; however, feel free to play with the fat and carb intake as it is diff. for each individual. Just make sure to meet the 3000 cal mark no matter hwo you tweak it (4 cals per gram Protein, 4 cals per gram carbs, 9 cals for fat).

I realize this is kinda long, but I hope it helped to clear some things up and provide you with some structure.

 

[CYBERNIGG]

If you want another ~25 lbs. then you need to eat more, plain and simple. Track your food intake for a week, writing down what time, the macronutrient makeup of each meal, and add up each day. This should give you a faily accurate gauge of what you are taking in, and you will have to up it from there to gain. This is a pain in the ass to count and weigh food but it works (atleast for me), you will probably find that you are not taking in nearly what you think you are...

Alright. I can weigh my food and chart. There should be no plroblem in uping it. But as I up my food in what ways should I up my work out. Should I up it at all, or just wait until I gain more mass. I need to know what workouts to do. Of course I want an overall workout, but right now I am mainly targeting my stomach, sholders, and chest.

 

[The Terminator]

Of course I want an overall workout, but right now I am mainly targeting my stomach, sholders, and chest.

Hmmm...sounds like your training is lacking as well. You need to trian everything or you will create an imbalance of muscle (making you weaker and not to mention look silly). Check the training board there are some guys there like B Fold who can probably guide you a little better, training is only 20-25% of it all in my book...diet is everything to me.

 

[CYBERNIGG]

Thanks for the info dmginc00 and The Terminator. I Should be able to get my diet straight with the info I got from ya'll. All I need now is the info on workout tech.. I'll do a search and see what I can find out.