Help me get myself correct

[iWiN4PreP]

Ok mates, first off some specifications and background:

 

Age: 20

Weight: 144-148 (it goes up and down)

Height: 6 Footish

 

Goal: To gain muscle / weight the correct way (not by eating bs)

 

Background: I'm very disciplined, eating right/exercising daily is no problem for me. I haven't drank soda in years, haven't gone to a fast food place in years. My problems are restaurants and chocolate chip cookies . I love to run, and recently started working out. I do have a minor heart problem (apparently...) that runs in my family, so running is very important to me.

 

Running: For the past 8 months or so - I have been running daily. It has peaked this month were I will reach a goal I never thought I'd achieve - 100 miles in one month. I would like to continue running a lot. Should I be running daily? Right now I run about 13 out of 14 days. One off day every 2 weeks. Is this a problem? Yes - I'm aware that running is going to burn a lot of my calories (also my muscle mass?), but I absolutely love the 'high' feeling I get after a nice run.

 

Working out: Here's the thing I need to correct the most. I never really worked out my life up until this last year. It has also peaked this past month / two months ago were I work out for a good 45+ minutes daily doing a daily regiment of Lifting weights, some push ups, incline, decline, flys, curling, etc. I do not really have a set workout routine, I just do the same thing everyday. It has shown results, but I feel I'm not optimizing myself as I am never really sore, only a bit fatigued. After skimming over the P90X thread I love what I'm hearing. From my understanding it is an at home, low material 7 day a week workout routine that has had alot of success for people. Would you suggest the P90x purchase for me? Link?

 

Diet: This is an interesting one - I am very, very health conscious. 2 years ago I was on a raw food diet (vegetarian) for 6-7 months, felt great, but couldn't help but feel I wasn't getting everything I needed. Also, in the long run, it was an unsustainable diet. After those months I went to a more normal diet, but very organic, no preservatives, no MSG / Aspartame diet. Worked well, but again - It is not optimal to my goal of putting muscle mass on. So recently (this past few days) after reading some of the topics here I have come across some ideas:

 

-Egg Whites, going to be eating these almost daily

-Eggs - A few of these added with egg whites

-Salad a day, love salads, but my problem the past 2 years has been the dressing. I feel like I can compromise with dressing a bit and allow myself to use a good dressing as long as I eat a nice salad consisting of Broccoli / Peppers / onion / spinach etc.

-Turkey - Love turkey sandwichs, cold cuts, great addition to my diet IMO.

-Peanut butter and Jelly - I feel this allows me to put on some much needed calories, correct? Good idea?

-Nuts - Love cashews / almonds / nuts.

-Drink: Water exclusively, but just added a cup of orange juice daily.

-Lots of fruit and vegetables, love fruit bowls consisting of anything really, and eat a good amount of vegetables as well.

-Oatmeal - Just added this to my diet

-Yogurt - Yoplait normal yogurt (I dont eat light due to aspartame) is this good for you?

-Potatoes - I eat alot of these

-Garlic - Eat alot of this for my immune system

 

So I pretty much have a good idea that all of the above is pretty healthy, smart for me, but heres some of my questions:

 

-Cookies: Its the one snack I love. Is this a problem to me in anyway? The way I look at it is: I need to add some calories due to my excessive amount of running, Does cookies offer anything negative to my goal I should know?

 

-Meat: Ok, I'm pretty clueless on meat. I know alot about turkey - Love it. But lets say sausage links for breakfast - Is this good or bad for me at all? Good protein? Bad for health? How about Chicken breasts in say a fajita. Is this good or? Red meat - pro/cons? Basically I have some issues with meat, I mean ye - I'm no way a veggie anymore, don't get it twisted, but red meat I have read alot about the negatives on the heart.

 

- What can I add? I feel theres items out there that I need to add to my diet for me to accomplish my goal. Any ideas?

 

 

I also take about 2000 IU's Vitamin D supplement per day, and an Advanced Complex Vitamin B supplement per day.

 

All in all - I am looking for the best optimal HEALTH while bulking up gaining some muscle, along with great endurance. I feel I have the discipline to accomplish it - but I need the knowledge!

 

 

Thanks for any help mates.

Edited January 21, 2010 by CryptviLL

[mreye]

I don't know a lot about the working out or diet, but I do know a bit about the running...

 

I would chill a bit on it. Run 5-6 days per week at most. If you must do something, trade in those days for lifting. I'm constantly in "training" mode for one race or another, averaging about 25-30 miles a week and I never run more than 6 days per week. Your body needs the rest.

[iamshack]

I just started the P90X routine, and I am telling you, if you're already in tremendous shape in terms of being "fit," this is probably perfect for you. Do the classic routine and concentrate on doing larger weights with less repetitions (8-10) to add bulk. However, you're going to have to also make sure you're getting enough protein for your muscles to grow and add the bulk you are looking for.

 

Your diet sounds solid, with the exception of what I mentioned above - you probably are not getting a high quantity of protein, so look into adding more chicken, fish, eggs, peanut butter, nuts - like you mentioned. As for the cookies, I really think you should allow yourself a few pleasures in life, as long as you do so in moderation. And since you are running every day and plan on starting a workout plan, having some cookies is certainly not going to do enough to make a difference.

 

As I said, I have just started the P90X routine, and every muscle in my body is sore. But it's a good sore. The kind of sore where you feel like you're re-awakening all the dormant muscles in your body that you've allowed to get too comfortable while you sat on the couch and ate fritos kind of sore. Everything I've read says if you truly do what the program asks you to do, and I'm not saying to go as far as hurting yourself, but push yourself and give it your best shot every day, you will get bigger and stronger. Your build will definitely break out of just that lean look and you will add tone and definition. And after the 90 days if you'd still like to get bigger, you can try adding more weight to add on more bulk.

[iWiN4PreP]

I would chill a bit on it. Run 5-6 days per week at most. If you must do something, trade in those days for lifting. I'm constantly in "training" mode for one race or another, averaging about 25-30 miles a week and I never run more than 6 days per week. Your body needs the rest.

 

Ok - Appreciate the input. I will have an off day today. 6 Days will be a limit, I've been thinking of tinkering with that for a while now.

 

How much do you run a day? My average is about 3.5 per day. You think It'd be better to do 5 milers 5 days a week or 4 miles 6 days a week?

 

I just started the P90X routine, and I am telling you, if you're already in tremendous shape in terms of being "fit," this is probably perfect for you.

 

Awesome:)

 

having some cookies is certainly not going to do enough to make a difference.

 

Awesome, just had 12 .

 

you probably are not getting a high quantity of protein, so look into adding more chicken, fish, eggs, peanut butter, nuts - like you mentioned.

 

Sounds good - I might try to find some protein shake or something.

 

 

Thanks for the insight, especially into the P90X

[iamshack]

Ok - Appreciate the input. I will have an off day today. 6 Days will be a limit, I've been thinking of tinkering with that for a while now.

 

How much do you run a day? My average is about 3.5 per day. You think It'd be better to do 5 milers 5 days a week or 4 miles 6 days a week?

 

 

 

Awesome:)

 

 

 

Awesome, just had 12 .

 

 

 

Sounds good - I might try to find some protein shake or something.

 

 

Thanks for the insight, especially into the P90X

 

I just ordered the Muscle Milk Light powder after reading some stuff in the protein shake thread as well as doing some independent research. I don't have time to go to the store 3 times a week to be buying all the fresh fruits, so I was looking for a synthetic formula to compliment my reasonable diet. We'll see how it works.

[iWiN4PreP]

I just ordered the Muscle Milk Light powder after reading some stuff in the protein shake thread as well as doing some independent research. I don't have time to go to the store 3 times a week to be buying all the fresh fruits, so I was looking for a synthetic formula to compliment my reasonable diet. We'll see how it works.

 

Nice, thanks for the namedrop, I feel you about the 3/week grocery shopping..euh.

[RockRaines]

I wouldnt recommend P90X if you are looking to gain mass. P90X will lean you out considerably regardless of the weights you use, it is really for the athlete that is in good shape but wants to get entirely ripped. If you want to gain weight I would focus on protein/carb supplements outside of your normal diet and hitting the weights HARD but focused on particular muscles per day to get maximum results and to make sure you dont plateau.

[iWiN4PreP]

I wouldnt recommend P90X if you are looking to gain mass. P90X will lean you out considerably regardless of the weights you use, it is really for the athlete that is in good shape but wants to get entirely ripped. If you want to gain weight I would focus on protein/carb supplements outside of your normal diet and hitting the weights HARD but focused on particular muscles per day to get maximum results and to make sure you dont plateau.

 

Ahhh This is good information.

 

Do you have any routine I could look into? Day by Day with detailed instructions (as im very rookie)

 

What's plateau-ing? Sorry for my ignorance.

 

 

[RockRaines]

Ahhh This is good information.

 

Do you have any routine I could look into? Day by Day with detailed instructions (as im very rookie)

 

What's plateau-ing? Sorry for my ignorance.

Most people who work out will go to the gym and do the same routine day in and day out, or do a different one each day, but repeat it the next week and the week after that. With that strategy your results will eventually stop happening and you will plateau.

 

Since you are apparently very lean right now at 6 feet I would really concentrate on grabbing a mass gainer protein powder from GNC. Dont worry about the fat content or the carb content, you will need both and you probably burn those calories easily based on your build. I would hit the weight hard 3-4 days a week concentrating on a subset of your body each day. For example, do just your chest one day, but make sure the exercises vary. For example do a bunch of body weight sets, push ups, military pushups, wide pushups etc. Then incorporate some free weights into the mix. Next finish with a superset on the bench, incline and decline. This should all take an hour or a little over an hour and should BLAST your chest that day. Then rest it for the rest of the week and let it recover.

 

The hard part if going to be adding the supplements into your diet, it appears you know how to eat healthy, and stick with that diet. But add a protein shake a few times a day into the mix. Have one in the morning, one before and after your workout.

Edited January 22, 2010 by RockRaines

[iWiN4PreP]

Most people who work out will go to the gym and do the same routine day in and day out, or do a different one each day, but repeat it the next week and the week after that. With that strategy your results will eventually stop happening and you will plateau.

 

Ah makes sense - kinda what I do now.

 

Since you are apparently very lean right now at 6 feet I would really concentrate on grabbing a mass gainer protein powder from GNC. Dont worry about the fat content or the carb content, you will need both and you probably burn those calories easily based on your build.

 

Ill look into that, thanks.

 

I would hit the weight hard 3-4 days a week concentrating on a subset of your body each day. For example, do just your chest one day, but make sure the exercises vary. For example do a bunch of body weight sets, push ups, military pushups, wide pushups etc. Then incorporate some free weights into the mix. Next finish with a superset on the bench, incline and decline. This should all take an hour or a little over an hour and should BLAST your chest that day. Then rest it for the rest of the week and let it recover.

 

Awesome info. I'll give that a test run tomorrow.

 

The hard part if going to be adding the supplements into your diet, it appears you know how to eat healthy, and stick with that diet. But add a protein shake a few times a day into the mix. Have one in the morning, one before and after your workout.

 

Okay mate - Do you have any recommendations? It just seems like there is so much out there, very hard to choose one at first.

 

 

Also what is your opinion on this question: Should I be eating alot or moderately?

[Yoda]

You have to eat more calories than your body burns off. Since you seem to be always floating around the mid 140’s (perhaps because you have a set schedule for eating) you want to eat more often and doing so will help gain mass. Try striving to eat around 20-22 times your body weight, in calories. So do the math. Let’s say you weigh in at exactly 150 and multiply that by 20 and you have 3000 calories that your body will take in when recovering from that kick ass workout you had sometime in the morning (or evening) and in the process build muscle.

 

Oh and the running should definitely come to a limit. I always utilize the treadmill just for a ten minute warm-up whether I’m doing upper body or lower body workouts. If you think that seems like too much for too little, perhaps doing another run after your workout might do.

 

[iamshack]

I wouldnt recommend P90X if you are looking to gain mass. P90X will lean you out considerably regardless of the weights you use, it is really for the athlete that is in good shape but wants to get entirely ripped. If you want to gain weight I would focus on protein/carb supplements outside of your normal diet and hitting the weights HARD but focused on particular muscles per day to get maximum results and to make sure you dont plateau.

Rock, there is no way if he does that program that he won't gain mass. If he wants to only do half of the cardio routines, than so be it. But if he does this, he will be bulked up afterwards.

 

There is no way to go through it and not be...

[RockRaines]

Rock, there is no way if he does that program that he won't gain mass. If he wants to only do half of the cardio routines, than so be it. But if he does this, he will be bulked up afterwards.

 

There is no way to go through it and not be...

Maybe some muscle mass, but P90 really leans you out, especially if you focus on the diet. I guess he could use the resistance routines as a template for how to gain muscle mass and ignore the cardio and the diet. I would recommend however at least doing some of the flexibility routines just because of the ancillary benefits.

[iWiN4PreP]

What I have been reading here about the P90X seems that it is a very very COMPLETE.

 

It is true that it has these flexibility routines, Yoga routines, All different muscles in your body working out weekly - Is this all true?

 

See, my issue in terms of working out is.. I just don't know. I don't have enough intelligence to get me to that next level. If the P90X offers me a day by day routine which incorporates Flexibility, Yoga, Working out, running, then it may be the best thing for me, for me to simply learn about all of it and see my own limits.

 

So I guess my question becomes: Is the P90X all of this, and if so is it very easy to get started / understand?

 

You have to eat more calories than your body burns off. Since you seem to be always floating around the mid 140’s (perhaps because you have a set schedule for eating) you want to eat more often and doing so will help gain mass. Try striving to eat around 20-22 times your body weight, in calories. So do the math. Let’s say you weigh in at exactly 150 and multiply that by 20 and you have 3000 calories that your body will take in when recovering from that kick ass workout you had sometime in the morning (or evening) and in the process build muscle.

 

Oh and the running should definitely come to a limit. I always utilize the treadmill just for a ten minute warm-up whether I’m doing upper body or lower body workouts. If you think that seems like too much for too little, perhaps doing another run after your workout might do.

 

Thanks for the knowledge Yoda.

 

[iamshack]

What I have been reading here about the P90X seems that it is a very very COMPLETE.

 

It is true that it has these flexibility routines, Yoga routines, All different muscles in your body working out weekly - Is this all true?

 

See, my issue in terms of working out is.. I just don't know. I don't have enough intelligence to get me to that next level. If the P90X offers me a day by day routine which incorporates Flexibility, Yoga, Working out, running, then it may be the best thing for me, for me to simply learn about all of it and see my own limits.

 

So I guess my question becomes: Is the P90X all of this, and if so is it very easy to get started / understand?

 

 

 

Thanks for the knowledge Yoda.

I am in a similar mental/experience position as you are. I am not super thin like you are (I'm about 5'11 180), but I have always been fairly atheltic and in reasonable shape. Unfortunately, in my twenties, I've stopped getting exercise through sheer chance, such as playing hoops with the boys or walking the golf course, or playing rat hockey like I did when I was a teenager. I've also smoked on and off and drank here and there quite a bit. In the end, I have pretty solid genes, so I seem to be able to bounce back from bad habits or from inactivity, but I have never really worked out in a structured plan or routine. So the beauty of P90X is I just get the equipment I need, and do what the routines ask me to do. And from everything I've read, if you do those things, you're going to improve your fitness level, you're going to improve your muscle tone and definition, and pound for pound, you'll be much stronger than you were before.

 

While you will burn calories during these workouts, you will also be using muscles that you've not used in this way before. You will build muscle mass and add bulk, as long as you eat enough so that the energy expended to do the exercises isn't replaced by your body actually consuming those same or other muscles. So you may want to be prepared to start eating like a horse, you may want to buy a supplement or meal replacements, but as long as you feed your body what it needs, YOU WILL add muscle and bulk. There is just no way to work out this hard and not do so.

 

What Rock is telling you is that if you only want to add bulk, that there are easier ways. You can simply focus on the muscle-building exercises and start building and growing the muscles in your arms and chest and back and legs. My fear with that idea (and trust me, I am no fitness guru), is that without a laid-out program, you'll begin the exercises, realize those muscles are weak and struggle with the exercises, be embarrassed about your weakness, and give up. Either that, or you will not have goals to look to, no finish line to focus on, no idea when to start expecting results. These are the problems I have always had with working out.

 

But with a program, a finish line, structure and guidance and a routine, you can begin to get an idea (although an extreme one, as they say) of what working out hard and living a healthy lifestyle really is all about.

 

If I were you, I would try it. If you are in the midst of it and you start withering away and simply can't eat enough to keep up with things, then by all means, focus more on the lifting routines than the cardio routines.

 

What I love, so far, about the program, is the complete package it is. It says follow this program as best you can, and if you do, if you do your best and stick with it, you will be a bad ass when you're finished. I can buy into that. There are no excuses and no exceptions. You do it, and you will be tough.

[iWiN4PreP]

So the beauty of P90X is I just get the equipment I need, and do what the routines ask me to do.

 

Yes, this is very important to me. Good info.

 

And from everything I've read, if you do those things, you're going to improve your fitness level, you're going to improve your muscle tone and definition, and pound for pound, you'll be much stronger than you were before.

 

Wonderful .

 

Either that, or you will not have goals to look to, no finish line to focus on, no idea when to start expecting results. These are the problems I have always had with working out.

 

Yes - This. It is hard to know these things when I dont really know how to workout everything properly.

 

What I love, so far, about the program, is the complete package it is. It says follow this program as best you can, and if you do, if you do your best and stick with it, you will be a bad ass when you're finished. I can buy into that. There are no excuses and no exceptions. You do it, and you will be tough.

 

Awesome Info mate. Honestly, I was/still am really leaning towards purchasing the P90X. Just wanted some opinions on it in terms of my current goals.

 

 

 

 

Just for a small update so far today my day has been:

 

Woek 4 hours, come home and eat : A good amount of Egg whites, 5 Sausage Links, 1 Cup orange juice, Oatmeal. Later on I ran 4.5 Miles (loved running after having an off day, was amazing) then tried blasting my chest. I did a good 65+ pushups )haha good for me:P) along with 6 x 10 reps of lifting, along with 6 x 12 incline 6 x 15 decline, 3 x 10 fly, and just really mashed it up all together and kept going and going.

 

I don't feel the exact sore I want to feel, but at the end of the workout I couldn't do more then 2 pushups, if that.

 

Then after that had a pretty large salad with a turkey sandwich (broccoli, turkey, tomato, bell pepper, croutons, spinach, romaine lettuce)

 

[iamshack]

Nice work, man!

Next you will want to do another subset of your body, as Rock said earlier. Maybe try working out your legs next.

[iWiN4PreP]

How's arms for tomorrow? I feel I have enough knowledge to do those pretty well tomorrow

[iamshack]

How's arms for tomorrow? I feel I have enough knowledge to do those pretty well tomorrow

Well, if they're not sore, go for it. Just figured they may be a bit sore after doing all those pushup and what not today. I know it was a chest workout, but your arms were doing quite a bit too.

 

It's certainly up to you...

[iWiN4PreP]

Ok I want to add a Chicken Fajita Recipe to my diet.

 

I've always loved chicken fajitas, and used the Taco-Bell package before.

 

I kinda want to avoid using the pre-packaged meal this time so here's what I'm thinking:

 

Get my own Salsa / Sour cream / Cheese / Chicken Breasts / Bell Peppers / Onions / Maybe mushrooms / Tortillas

 

All sold separately.

 

Cut the Chicken breasts into small slices, cook them over the skillet thing, eventually add in vegetables, and walouh, chicken fajitas.

 

The question is: How do I spice these things? How do I cook them in the skillet thing (with lid over oven).

 

 

Any info!? What I used to do was add some water and the pre-packadged spices and mix before in certain time intervals.

[iamshack]

Ok I want to add a Chicken Fajita Recipe to my diet.

 

I've always loved chicken fajitas, and used the Taco-Bell package before.

 

I kinda want to avoid using the pre-packaged meal this time so here's what I'm thinking:

 

Get my own Salsa / Sour cream / Cheese / Chicken Breasts / Bell Peppers / Onions / Maybe mushrooms / Tortillas

 

All sold separately.

 

Cut the Chicken breasts into small slices, cook them over the skillet thing, eventually add in vegetables, and walouh, chicken fajitas.

 

The question is: How do I spice these things? How do I cook them in the skillet thing (with lid over oven).

 

 

Any info!? What I used to do was add some water and the pre-packadged spices and mix before in certain time intervals.

Best thing to do is go to foodnetwork.com and search a recipe for chicken fajitas. They are bound to be a ton on there. My guess is that Tyler Florence's and Paula Dean's will be the most unhealthy. Otherwise, try googling "healthy chicken fajitas" or something like that.

Of course you can get away with eating what you want. Your body will shred anything you put in it right now. Although substituting avocado for sour cream may not be a bad idea.

 

[Balta1701]

You can get some heat just by adding some actual spiced peppers. Dice up a jalapeno. Most of the heat is in the seeds.

[iWiN4PreP]

True with the jalapenos .

 

And ye - I'll search some recipes, appreciate the input.

[iWiN4PreP]

Just got Chicken fajitas for tonights bulls game, can't wait, haven't had these in a good 8+ months :D.

 

 

Ran 3 miles 2 days ago, ran 3 again yesterday, will probably run 3 today. I cant help it - I love running. I went from 148 on the scale a few days ago to my lowest was 141.5 then I got it back up to 144. Now its probably 145. lol

[Flash Tizzle]

Here's what I've been doing with great results. I didn't really need to lose too much weight (6'2, 200), but the problem with me was gaining a significant amount of muscle without losing endurance. If nothing else, use this to supplement your workout routine.

 

Monday:

 

Shoulder/Arms for an hour (use this website as a guide: http://www.coopersguns.com/videos/exercise-encyclopedia/)

Several parts of boxing regimen: Shadow boxing (15mins), Heavy bag (18 mins), jump rope (20 mins), situps (20 mins)

 

Tuesday:

 

HIIT -- four rounds of this video (

)

Boxing regimen

 

Wednesday:

 

Chest/Back

Boxing regimen

 

Thusday:

 

HIIT- four rounds

Boxing regimen

 

Friday:

 

Legs/Back

Boxing regimen

 

Saturday:

 

HIIT- four rounds

Boxing regimen

 

Sunday:

Rest

Edited January 27, 2010 by Flash Tizzle