New year New Body! help

a-k-47

Ok so im late 20's, i train twice a week soccer and match on sundays, so my cardio is pretty good. Im 6ft1 and abit underweight for my height, approx 78kgs. Im looking to hit between 85kgs and 90kgs with a mixture of muscle and fat, i dont need to be ripped. I have a york workout tower and some free weights, i can get more off a mate who has spare ones.

What i want to know is how much i need to be eating daily and what foods to gain 10kgs, is there anywhere online i can print out a weekly food intake?. Is 3/4 times per week lifting weights sufficient, at lets say hour daily sessions??. Ill probably be starting with light weights 15kgs (for arms?).

I do have a bench but need more weights for it which i will get in due course. I may post weekly/monthly pics to see my progession. Also what gets you going while lifting weights? i get bored easily lifting, some pumping tunes help?

thanks in advance.

Colm_OReilly

Best thing you can do is heavy compound lifts (squat, deadlift, press, bench, powerclean) and eat, eat, EAT!

Starting Strength and a Gallon of Milk a Day alongside actually eating pretty much everything you can will see you rapid strength and weight gains. Start out by eating as much protein and healthy fats as you can handle, as much good carbs as you can, then move on to less favourable carbs.

Our lads have gained 10Kg+ in about 8 weeks doing this.

Tico

ak the fact you say your underweight for your height would suggest that your an ectomorph which means you would struggle to put on weight and would certainly struggle to put on fat, in saying that the fact you've good cardio fitness is a good start in putting on lean muscle, four times a week in the gym is plenty for you to be doing based on your bodytype aswell as your training with your team maybe even possibly too much. You can get told what to eat off a website but as far as finding out you yourself what your body needs its pretty much trial and error, different people gain better results from different foods but upping your protein intake and clean carbs is a good start

a-k-47

8 weeks thats unreal... i think my methabolism is high though any way slowing it down?.Also should i eat before sleeping, and what should i be eating for breakfast, meats?... Chickean, beef pasta best for bulking? how much of this daily?.. im not up to date with what foods to be eating. sorry for being a pain.

a-k-47

Tico wrote: »

ak the fact you say your underweight for your height would suggest that your an ectomorph which means you would struggle to put on weight and would certainly struggle to put on fat, in saying that the fact you've good cardio fitness is a good start in putting on lean muscle, four times a week in the gym is plenty for you to be doing based on your bodytype aswell as your training with your team maybe even possibly too much. You can get told what to eat off a website but as far as finding out you yourself what your body needs its pretty much trial and error, different people gain better results from different foods but upping your protein intake and clean carbs is a good start

thanks.. ive given this ago before but i got an elbow injury and stopped. I gained abit more than half a stone then within approx a month. Im a sure eating even more i should be ok. What foods are good carbs?

InKonspikuou2

For breakfast you should load up on carbs. Porridge/oats, some eggs either boiled, scrambled or an omelette. Some brown or granary bread. And also some fruit. Also a spoonful of peanut butter. Followed by some whey protein. Something along the lines of this is a decent breakfast and sets good energy levels for the day.

If you must eat before sleeping keep it to a small meal. Usually my last meal is an omelette but if i'm feeling peckish after that i'll go for a spoonful of peanut butter and some cottage cheese with a glass of milk. Sometimes i'll just blend them in with some whey. Try eating slow releasing proteins containing casein.

For bulking you would need to be eating a lot of lean meats, fish, potatoes, wholegrain pasta or rice and veg spread over 5-6 meals a day.

a-k-47

The following will be my plan on a daily working routine. Providing i have work on that is, fingers crossed.

7am breakfast. Bowl of porridge(can bowl of wheatos do every 2nd day?), 2 slices of toasted brown bread, 3egg omelette or scrambled, orange juice/water. Spoon full of peanut butter ( why peanut butter?)


10am in and around this time frame is morning break. Normally id get a chicken fillet roll and some rubbish to go along with.


1pm lunch normally get around 30min for this depending on how busy. What do you recommend i buy or bring along with me? already cooked meats?. I wont have time for any cooking. Also i work in construction so im constantly burning energy.

between 1 and 5pm i wont get a chance to eat.

5pm dinner.

From 7pm to say 10pm get in 3 snacks? protein bars? sandwhich? should i be trying to get a pint of milk in with every meal?.. i know this is abit messy just trying to get it all in. Also when best time to do weights between 5 - 9pm on the days that i will be working? or should i leave any weight training to my days off. Thanks guys. Hope no more after this.