am i doing a proper workout to gain weight or couldd it be better?

  • Posted by a hidden member.
    Log in to view his profile

    Dec 10, 2007 7:33 PM GMT
    it has been just over a month now since i got back into the gym. i am currently trying to gain weight (ideally i would like to be 175). since starting the gym i have gained right around 20 lbs, went from 145 to 164.5.
    while i have made great gains and can tell a huge difference in my body (almost all muscle gain), i am not sure if my workout is the proper breakdown. i have a rotation of 3 days on with one day off, so i generally work out about 6 days per week. the first day i work my back and chest, day 2 i do legs, ass, and any lower back i didnt do the day befoe, and day 3 i do arms. should i instead go to a four day rotation or five? and should i put biceps and chest on one day with back and tris on another? or should i do a bit of everything everyday?
    i am eating about 3500 calories a day with minimal fats and everything, so i think i am eating properly (have two protein shakes a day as well), but if you have suggestions there please feel free to give.
    i just want to gain weight properly and continue to see gains so i dont get discouraged.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 10, 2007 8:02 PM GMT
    Do what you're doing. Throw some more fat in.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 10, 2007 8:47 PM GMT
    how many calories were you eating before?
  • Posted by a hidden member.
    Log in to view his profile

    Dec 10, 2007 9:54 PM GMT
    like right around 1500
  • Posted by a hidden member.
    Log in to view his profile

    Dec 10, 2007 10:33 PM GMT
    so on what basis are you calculating your calorific need right now?

    How will your body respond to such a large jump?

    Where will you go from here?

    If you have only just started it I would trim it back by 500 and increase every 3 weeks by 100 calories that way you can control growth. Muscle growth is all about progression both in weight but also in supply of food, with the best will in the world you are going to be putting on 1 lb of lean muscle mass a week, you are currently supplying an excess on your starting figure far far greater than that.

    Can I ask have you found yourself to be a hard gainer before?

    Also how are you logging your food intake?
  • Posted by a hidden member.
    Log in to view his profile

    Dec 11, 2007 2:56 AM GMT
    164 * 10 = 16.4
    164 - 16 = 148
    148 * 15 = 2220

    Your base caloric requirment is 2220, if you're at around 10% fat.

    If you're trying to gain, add 600 kcal.
    If your're exercising, add around 600 kcal.

    http://www.musclehead.tv/food_groups_display.php to compute your calories.

    If you don't have a spreadsheet program go here:
    http://www.openoffice.org

    You're way, way, way low on calories. You need to be getting 3420 kcal, or more.

    Get yourself a diet scale from Wally World, or get a postal scale from Office Supplies Are Us. Track everything that goes into your mouth.

    You need to end up with something like this:
    europa_super_show_snap.jpg
  • Posted by a hidden member.
    Log in to view his profile

    Dec 11, 2007 6:21 AM GMT
    im not eating 1500 cals now, that was befor. now i am eaing around 3500. icam up withthis number because it lets me gain weight wthout gaining really any fat. i dont think i am a hard gainer, i used to be 60 lbs heavier, i am just afraid of getting fat lol.
    i dont use any spreadsheet to track anything i just kinda keep track of it in m head. i keep track of cals, protein, carbs, cholesterol, and fat.
    thanks for the info chuckystud, akes my life a lil easier.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 11, 2007 10:32 PM GMT
    weight gainers over estimate weight losers underestimate.

    Gaining or losing its all maths, if yu dont bother to record then dont count on the results you want simple as that. Its not just about being lazy its about the discipkine you need to instill to adhere to the diet and programme you are embarking on. ....steps off of pedestal.

    I disaggree on Chuckys guidance on calorie requirement. If you were eating sub basal rate plus exercise allowance then as soon as you pass that calorie level you will add weight. A jump of that degree is not essential and will also hamper your progress as the body will adapt to the level of calories you provide. Buy all means start off at that level but then yuo are going to need to prepare yourself as to hit the level of growth you may wish to achieve then that calorie input is going to have to increase progressively or metabolism will adjust.

    Its simply wasted calories that will demand a far greater time investment in routine or unnecesary cardio to burn off the excess.