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Workout Plan

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Alright guys, I need your help. I have been going to the gym pretty consistently for a few months now but I am not seeing the results I want. I am not very educated in the gym and I don't think my workout routine is working. I am seeking the help/advice of some fellow Huddlers.

I am 6'1" and about 170 pounds. I'm looking to add on some muscle weight but I'm not trying to get huge. Just respectable, haha. What is a good 5-day workout routine for me to follow? And do any of you recommend any particular products from GNC?

Also, a big problem I have is my diet. I would love some advice on what foods I should be eating and what meal plan would be good to follow.

Thanks in advance.

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Posted · Report post

I don't buy anything from GNC. Not that I don't think their products won't work; I just think it's overpriced.

Meals? What does a typical day look like? It's easier to substitute things in your existing diet than to start anew. Less reason to lose motivation, too.

Somebody once told me a formula with grams of protein per whatever divided by calories... I don't remember. But he went from being a short pudgy guy to being very lean and cut in under a year. Once he got lean, he constantly loaded on creatine until he was pretty big and cut

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6'1" @ 170 is pretty lean...

Load up on protein, minimum 100 grams a day, get some creatine, and do compound exercises (squat, deadlift, bench press, pull downs, etc) with heavy weights.

What is your typical diet and what are you doing in the gym now?

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Posted · Report post

Eat more often, 6-7 small meals a day, eat lots of eggs, peanuts and almonds.

Legs are extremely important, make sure to do your squat and deadlifts!

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I will be slimming down starting monday. Going to suck, but thats what happens when you take 8 months off. As far as bulking up. Oatmeal and egg in the morning, lots of turkey grilled chicken tuna fruits veggies peanut butter peanuts trail mix and whole grains along with protein shakes the rest of the day. Do the shake late at night ideally.

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For supplements i do vitamin shoppe. Priced much better then gnc. I swear by 1-mr preworkout. All though it really fugs with some people. If you work out past 5-6 pm it may be a bad idea

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[quote name='nc_biscuit' timestamp='1357432874' post='2079464']
6'1" @ 170 is pretty lean...

Load up on protein, minimum 100 grams a day, get some creatine, and do compound exercises (squat, deadlift, bench press, pull downs, etc) with heavy weights.

What is your typical diet and what are you doing in the gym now?
[/quote]

Well, I just switched workout routines because the previous one I was using just wasn't working. I am now on a 5-day plan; Monday - biceps/triceps, Tuesday - legs, Wednesday - chest, Thursday - back, Friday - shoulders. So far, I really like this but I'll have to give it time before I know how effective it is.

What time of reps should I be doing? Currently I'm doing 3-4 sets of each exercise with about 10-12 reps in each set.

My biggest problem is my diet. I have trouble eating healthy, mainly because I don't know what to buy when I go to the grocery store. I want to do 5 meals; 3 good-size meals and 2 smaller/snack meals.

Is there a particular protein shake/creatine brand you recommend?

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[quote name='TylerVagyler' timestamp='1357672194' post='2084393']


Well, I just switched workout routines because the previous one I was using just wasn't working. I am now on a 5-day plan; Monday - biceps/triceps, Tuesday - legs, Wednesday - chest, Thursday - back, Friday - shoulders. So far, I really like this but I'll have to give it time before I know how effective it is.

What time of reps should I be doing? Currently I'm doing 3-4 sets of each exercise with about 10-12 reps in each set.

My biggest problem is my diet. I have trouble eating healthy, mainly because I don't know what to buy when I go to the grocery store. I want to do 5 meals; 3 good-size meals and 2 smaller/snack meals.

Is there a particular protein shake/creatine brand you recommend?
[/quote]

That sounds like a good start for sure. I do mine a tad different, but nothing at all wrong with your order. I just like to do back day before chest day, that way if I'm sore it doesn't bother me as much.

I would say that if you're trying to add muscle/weight, you might want to cut down on your reps some. Instead of 10-12, do 3 sets of 8,6, & 4 reps with heavier weight... maybe with a really light set of 10 to start just to warmup. Rest about 2-3 minutes between sets, that will keep your heart rate lower.

Diet wise, that's the hardest part honestly... try to eat as good as you can. 5 meals a day is ideal and lots of protein. Honestly whatever brand of protein and creatine that you can find (creatine monohydrate that is) that's the cheapest is fine. You don't have to go to GNC and buy their premiere stuff... go to Sams or Costco and get some.

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[quote name='nc_biscuit' timestamp='1357674135' post='2084448']
That sounds like a good start for sure. I do mine a tad different, but nothing at all wrong with your order. I just like to do back day before chest day, that way if I'm sore it doesn't bother me as much.

I would say that if you're trying to add muscle/weight, you might want to cut down on your reps some. Instead of 10-12, do 3 sets of 8,6, & 4 reps with heavier weight... maybe with a really light set of 10 to start just to warmup. Rest about 2-3 minutes between sets, that will keep your heart rate lower.

Diet wise, that's the hardest part honestly... try to eat as good as you can. 5 meals a day is ideal and lots of protein. Honestly whatever brand of protein and creatine that you can find (creatine monohydrate that is) that's the cheapest is fine. You don't have to go to GNC and buy their premiere stuff... go to Sams or Costco and get some.
[/quote]

Alight, I'll go check out what they have.

Thanks.

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Posted · Report post

roids...lots and lots of roids...don't worry about your balls...having kids is expensive anyway

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