Muscles, strength and other common health stuff....

[bedris]

If you want to gain weight, stop running. And focus on large muscle groups, not working every little muscle seperately like you are doing. Focus on squats, deadlifts, bench press, rows, clean and jerks, etc. You can do variations of these of course. The little muscles will take care of themselves.

[bedris]

And another thing, keep your workouts shorter and more intense. There is no way you are finishing that grocery list of workouts in 45 minutes to an hour. That looks like it would take close to two hours. You're either not working hard enough and therefore are able to get through that, or you are not lifting much at all by the time you get to the end of that. Another thing is your body needs to rest in order to build muscle. If you are doing the first exercise set one day, then the next the following day, and then repeating, you are not going to see muscle gains because you are not allowing your muscles to recover and grow.

That's my perspective. I'm sure Mont will have more insight.

[efstratios1]

Originally Posted by bedris

If you want to gain weight, stop running. And focus on large jerks. You can do variations of these of course. The little muscles will take care of themselves.

That's all I see when I read that.

[Fade2Black]

Originally Posted by dacozta

well on the average day, have 2 bowls of ceral, and a shake for breakfast, ill have a bagel/muffin, and 2 sandwiches, or pasta, for lunch. I will eat, some of the past nights left overs when i get home from school, and for diner, i will have like chicken, beef, or pork, with like a veggie, and like potato's, or a pasta, and a shake as well.

That's a terrible diet. Doesn't look like you're getting enough protein, you should drop the ceral and eat some oatmeal for breakfast (less simple sugars). Sandwiches are fine depending on what you put in them. I would drop the carbs at dinner.

my upper body work outs include
3 sets of 3-chest excerises ie: bench, incline, flys, decline ect....
3 sets of 3- bicept excersises- ie-culrs, resistance,
3 sets of2-core including a swiss ball
3 sets of 3back work outs- ie-lat pull downs....

That's not a very good workout.

Upperbody:
-Pullups
-Flat bench
-Incline Bech
-Flyes
-Bent Over Barbell Rows
-Dumbell Curls
-Low vol. Core work and Stretching

my lower body work out includes
5 sets of 3 quadricept work outs- ie-squats,lundges,press
4 sets of 2 calf work outs, ie-raises, indivual raises
3 sets of 2 adductor work outs,ie- raises, prositive and negative force
3 sets of 2 inductor work outs " "
4sets of 2 hamstring work outs ie- hamstring curls
3 sets of 2 shoulder work outs ie-lateral raises
3 sets of 2 tricept work outs ie-skull crushers, pull downs

Lowerbody:
-Squats
-Seated Hamstring Curls or Stiff Leg Deadlifts
-Cable Pushdowns
-Seated Calf Raises
-Stretching and low vol core work

You were doing way too much volume on your workouts.

[dacozta]

btw i don't do it all in one sitting I have a weight lifting class at school so I do some of it there and some at my gym.

[mont]

Originally Posted by dacozta

well on the average day, have 2 bowls of ceral, and a shake for breakfast, ill have a bagel/muffin, and 2 sandwiches, or pasta, for lunch. I will eat, some of the past nights left overs when i get home from school, and for diner, i will have like chicken, beef, or pork, with like a veggie, and like potato's, or a pasta, and a shake as well.

as for my workouts, i will due upper one day and lower the other, and run 5k every tues and thursday
my lower body work outs include some upper body work outs, so that I can get the most out of each day
my upper body work outs include
3 sets of 3-chest excerises ie: bench, incline, flys, decline ect....
3 sets of 3- bicept excersises- ie-culrs, resistance,
3 sets of2-core including a swiss ball
3 sets of 3back work outs- ie-lat pull downs....

my lower body work out includes
5 sets of 3 quadricept work outs- ie-squats,lundges,press
4 sets of 2 calf work outs, ie-raises, indivual raises
3 sets of 2 adductor work outs,ie- raises, prositive and negative force
3 sets of 2 inductor work outs " "
4sets of 2 hamstring work outs ie- hamstring curls
3 sets of 2 shoulder work outs ie-lateral raises
3 sets of 2 tricept work outs ie-skull crushers, pull downs

hope gives out enough info

The advice stated until now by Bedris, Fade is excellent.

This is why the myth of so-called "hard-gainers" or ectomorphs or high metabolism meaning "cant gain weight" is just that - a myth. Its almost always because when one looks at these types of people's diet and workout programs - they are the cause! And likewise, I'm willing to bet money that the guy who complains how tough it is to lose weight is most definitely contributing to it due to his eating habits. If we all wrote down what goes in our bodies during the week, it is easy to see why we are the way we are.

As stated, you are not eating enough in general, not consuming enough protein, and eating many of the wrong things altogether that are just empty calories. I would avoid filling your stomach with things like white bread, potatoes, white rice, even pasta at this stage (this is what Fade means when he suggests you drop the carbs). Sub that with more protein such as meats, vegetables, even fruits etc. Introduce the omega oils. Make sure you are adding a solid, real use multi vitamin. I dont see you are eating before bedtime - again - eat 5-6 times a day and S-M-A-R-T-L-Y! Fade described your diet accurately!

Your shake in the morning should be calorie packed - and with good calories - see earlier in this thread - make it DA BOMB. Eat again before lunch - see earlier in this thread etc. etc. See how OFTEN you need to eat and eat right earlier (I think on page one or two is a suggestion). Your body will have no choice but to add weight.

You have to eat more calories than you are burning off in your cardio. Ditch the cardio in the short term - focus on the weights and proper eating.

Bedris and Fades comments are right on re. the gym so no point in repeating.

You need to be SERIOUS when you're in there. And you need to add slight increases to the weights over time while keeping perfect form - not just go through the motions day in day out. To increase the muscle mass you have to have progress - if not by added weight, then added reps for a given weight and ideally combine the two on different days/weeks.

YOU WILL ADD WEIGHT - MUSCLE WEIGHT by following these things correctly - your body won't be able to do react otherwise.

[mont]

TIP FOR THE DAY GENTLEMEN

About protein shakes - dont use them IN PLACE of real food! You have to use them to SUPPLEMENT your food! They are simply a way of getting more valuable food nutrition down your stomach without having to gorge yourself with solids.

RULES:
MORNING YOU CAN USE THE SHAKE (WITH THE WORKS EXCLUSIVELY)
2ND SHAKE TO BE TAKEN ABOUT 1 HOUR AFTER YOUR REAL FOOD LUNCH*
3RD SHAKE ABOUT ONE HOUR AFTER YOUR REAL FOOD DINNER

*(the second shake might have to be timed differently because if it is on your workout day then you need to drink it RIGHT after your workout - not the lunch)

>>>>Don't drink the shake PRIOR to eating a real food meal - this will kill your apetite and you wont eat enough of the "real" food. This is key and a common mistake. Drink them always AFTER solids (except for breakfast), and preferably about 1 hour after.

[dacozta]

Thanks a bunch Mont, Ill get back to you guys in about 2-4 weeks and let you know how im doin'.
-DaCosta-

[mont]

Not sure what protein blend you are taking but I would recommend either Serious Mass or N-Large for a "hard gainer" such as yourself...

[Faint]

Hello, I've been reading this thread, and wondered if it could be critiqued or tips could be given to me regarding my nutrition during the day. Anyway, i'll give my daily eating "routine", using today as an example.

Breakfast: (6:45am)
1 full bowl of porridge, with 1%milk, some powdered skim milk, and a little bit of maple syrup.
One glass of orange juice.

8-9am:
either one orange, two mandarins, couple of bunches of grapes etc.

9-10:20am
One soy protein bar (terrible stuff, tons of sugar in it, getting rid of it and using an alertnative),

lunch: (12pm)
One large tuna/ham/chicken breast sandwich (depending on day) (pretty with tomatoes, lettuce, saltand pepper, mustard, anda little bit of light mayo. whole grain bread, sub like, about 6 inches. A juice box, and low fat soy milk

1:30-2:30 pm:
One apple, or banana, other fruit

5pm-7pm:
usually a salad, either beef, chicken, steak (lean), sausages all the white fat and such stripped off, either potatoes, rice (tend to stay away from that), pasta on game days. vegetables as well. For example, yesterday night spinach salad with crazins, feta cheese and a little bit of fruit salad dressing, cous cous, and bison steak, and today, about 2 servings of heart with 3 or 4 small potatoes, ceaser salad, and homemade peanut sauce.(for some reason very exotic last two days haha)

around 8-9pm
protein shake (100% optimum whey, (24g p), 6fl oz of low fat soy milk, 2 fl oz of juice, 2-3 scoops of oats, 2tsp of omega 3,6,9 blend. [going to incorperate (once fully researched and purchase ideal multivitamin), maltodextrin/dextrose (after workout)])

And of course, about 6-7 water bottles of water throughout the day.

I would give my regimen for working out, but that is soon to change since next week and beyond Im am begining my summer training program. but for the last 3 weeks (just starting slow)

upper
3-4 sets bench press (about 10 failure)
3-4 behind the neck shoulder press (about 10 failure)
3 skull crushers (about 10)
3 bicep curls (either hammer, normal curls, curls with olympic bar)
(abs) as well

lower
3-4 sets back squats (about 10 close to failure, to the point i'm grunting and just getting my 10 in)
3-4 sets lunges ( 8-10 per leg) starting out with forward/ somebackward)
3 standing calf raises (12-15 dumb bell)
3 hamstring curls (10) (in summer probably will be deadlifts)
and if time 3 leg extention (10)

back/abs/cardio
ab/core routine
3 sets seated row
3 sets lat pulldown
25-40 minutes on spin bike, constant, hard enough that it burns going at a consistent fairly high rpm

and during all these days focus stretching (generally abs are made to be every second day)

A lot of this has been interuppted due to hockey spring tryouts, but i fit in the time to get this done one or twice a week.

Any help would be great, thank you!

[bedris]

Originally Posted by Faint

25-40 minutes on spin bike, constant, hard enough that it burns going at a consistent fairly high rpm

Your weight training program doesn't sound bad, but you should work on interval training on the bike instead of just riding at a constant RPM.

[goalieman48]

Originally Posted by bedris

Your weight training program doesn't sound bad, but you should work on interval training on the bike instead of just riding at a constant RPM.

Agreed, interval training certainly would be better, it also better emulates game situations.

[mont]

Originally Posted by Faint

Hello, I've been reading this thread, and wondered if it could be critiqued or tips could be given to me regarding my nutrition during the day. Anyway, i'll give my daily eating "routine", using today as an example.

Breakfast: (6:45am)
1 full bowl of porridge, with 1%milk, some powdered skim milk, and a little bit of maple syrup.
One glass of orange juice.

8-9am:
either one orange, two mandarins, couple of bunches of grapes etc.

9-10:20am
One soy protein bar (terrible stuff, tons of sugar in it, getting rid of it and using an alertnative),

lunch: (12pm)
One large tuna/ham/chicken breast sandwich (depending on day) (pretty with tomatoes, lettuce, saltand pepper, mustard, anda little bit of light mayo. whole grain bread, sub like, about 6 inches. A juice box, and low fat soy milk

1:30-2:30 pm:
One apple, or banana, other fruit

5pm-7pm:
usually a salad, either beef, chicken, steak (lean), sausages all the white fat and such stripped off, either potatoes, rice (tend to stay away from that), pasta on game days. vegetables as well. For example, yesterday night spinach salad with crazins, feta cheese and a little bit of fruit salad dressing, cous cous, and bison steak, and today, about 2 servings of heart with 3 or 4 small potatoes, ceaser salad, and homemade peanut sauce.(for some reason very exotic last two days haha)

around 8-9pm
protein shake (100% optimum whey, (24g p), 6fl oz of low fat soy milk, 2 fl oz of juice, 2-3 scoops of oats, 2tsp of omega 3,6,9 blend. [going to incorperate (once fully researched and purchase ideal multivitamin), maltodextrin/dextrose (after workout)])

And of course, about 6-7 water bottles of water throughout the day.

I would give my regimen for working out, but that is soon to change since next week and beyond Im am begining my summer training program. but for the last 3 weeks (just starting slow)

upper
3-4 sets bench press (about 10 failure)
3-4 behind the neck shoulder press (about 10 failure)
3 skull crushers (about 10)
3 bicep curls (either hammer, normal curls, curls with olympic bar)
(abs) as well

lower
3-4 sets back squats (about 10 close to failure, to the point i'm grunting and just getting my 10 in)
3-4 sets lunges ( 8-10 per leg) starting out with forward/ somebackward)
3 standing calf raises (12-15 dumb bell)
3 hamstring curls (10) (in summer probably will be deadlifts)
and if time 3 leg extention (10)

back/abs/cardio
ab/core routine
3 sets seated row
3 sets lat pulldown
25-40 minutes on spin bike, constant, hard enough that it burns going at a consistent fairly high rpm

and during all these days focus stretching (generally abs are made to be every second day)

A lot of this has been interuppted due to hockey spring tryouts, but i fit in the time to get this done one or twice a week.

Any help would be great, thank you!

But what are you trying to achieve? What is your weight, height. Are you trying to lose fat/gain muscle , or gain muscle to a "hard gain" frame?

[Faint]

Originally Posted by bedris

Your weight training program doesn't sound bad, but you should work on interval training on the bike instead of just riding at a constant RPM.

It will be interval training, but I've jsut been starting off with my base cardio, because Intervals going to start in the next week or two when I start my actual program for the summer. This is just one quick thing I whipped up for the last month or so,a lotof it being camps anyway.

[Faint]

I am 6'1-6'2" 175 pounds. I am trying to gain muscle, not nesecarily to show up huge muscles, but to improve in my position by being stronger, quicker and better on the ice. So yes gaining muscle but losing fat at the same time. Since I don't have a lot of fat on me, probably about 10%, I'm trying to maintain that or maybe a little less.