What to work on...23/m Pics

[Jrunner2k]

As an ex-cross country runner, I am looking to build up my overall strength and physique now, as I no longer need to look like a twig. Can you guys provide some criticism, pointers, and advice as I begin to train for pure fitness and looks? Thanks,




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[SgtSlaughter]

Eat
Squat
Deadlift
Bench
Row

All barbell... all heavy.

Any questions?

Reccomend researching Madcow 5x5 for you to get familar with the basics.

 

[choco]

yeah !
1) do heavy compounds
2) EAT

eat-lift-sleep-repeat !

 

[sweed]

well you got lower bf. Im guessing you got a pretty decent diet?? if so, just up the cals and begin to lift (properly) heavy. stremgth and size does take time so just think of that and dont get upset that your not gaining crazy right away. good luck

 

[justinjones1963]

to to add to the above...you probably have a damn fast metabolism (like I had when I was running my ass off). You may need to upp the calories quite a bit to gain some mass. Also, cut back on the running if you still do. Lift heavy and eat like a bastard but eat CLEAN. Good solid healthy foods.

Some people recommend dumping the running all together for bulking but personally I enjoy it and it never hurts to stay in good condition (and to keep the BF % low).

Good luck!

 

[Jrunner2k]

thanks to the replies so far--

-Yes i continue running but at a far lower amount than i used to , say 30-45 minutes, 5 days a week (as opposed to 70-80/7days).

-I have trying to lift heavy and have been sore the past couple of weeks.

-Diet is something like :
9 am Juice/ 2slices bread with pb, banana
12 pm big plate of steak, chicken, pork , with veggies and white rice or eggs and toast.
3-4pm: detour bar or balance bar
6-7pm: salad with chicken and almonds, or big pb and jelly, glass milk
9pm: another protein bar ~ 250 cals
1am: muscle milk with 1% milk, steak./chicken
(i work last nights so that's why i am eating so late)

workouts :
Mon:
squat 2x10 heavy,
bench 2x8 heavy,
incline bench 2x8 heavy
military press 2x8 heavy
tricep ext. 2x8
weighted abs 2x10

wed
single leg squat 2x10
barbell row 2x8
curls 1x10
pullups 3xmax (about 5)
dips 3xmax (about 6)
abs 2x10

friday
heavy squat 2x10
deadlift 2x8
lat pulldown 2x8
hamstring curls 2x8
abs 2x10


m-fri run 30-45 minutes, weekends off.

 

[damnitmannn727]

Running=Burning muscle. If you wanna keep doing cardio try JUST WALKING. You WILL burn muscle if you run. You also need to eat MUCH MUCH MORE. Such as Brown Rice, chicke, steak, eggs, etc, etc. You need cals to grow.

 

[B0ARDIN087]

I would lower your reps and increase the sets to something like a 5x5. Not only do i feel that its better overall, but especially in your situatino where your body is extremely used to aerobic workouts I think low reps VERY heavy will make you respond faster.

And I would lower the running a bit too, I cant see you being out of shape anyway so just eat your ass off and dump running if you can.

 

[SgtSlaughter]

You didn't state your weight so I can't really say much about ur diet...BUT... i'll say it looks damn "light" for someone trying to gain muscle.

You have ZERO main protein source at 9am.

The 6 hour gap between 12 and 6pm you eat 1 bar... eat both of those... and some other food too.

I'm just going to agree with damnitmann727 and say EAT... quality foods (ONLY use bars and shakes as needed... IMO not more than 2 servings{depending on the quantity of course} a day).

 

[Jrunner2k]

Height/weight right now is 5'8 - 152-155lbs, running was about 140-145