Hey guys sorry if the title is confusing. Im 24 years old , and have been working out on and off since i was about 16-17 but just really started to take it 110% serious. my diet is really clean. Now my problem is that i dont want to put alot of mass on rather than just work with what i have anf build lean muscle. it doesnt even have to be dramatic gains. Im 6’1 and around 187lbs, not sure of my BF percentage tho. what i really need is someone to recommend a good solid workout for building lean muscle. everytime i go to the gym it is like i get lost im my workout. I also am not taking any type of supplements so what should take, i guess a good protein would be one thing.
Defienitly get a protein shake, since im assuming you aren’t getting at least 187 grams of protein from straight food, even if you are it wouldn’t hurt to get some more. I just got Grow! Whey from this site, very plain taste but good price. Just blend a little fruit or something in it and it will taste good.
If you want to put on lean mass, then the (most) important thing will be your diet, not your workout. Do lots of compound movements if you aren’t already, with some isolation work on problem areas; make sure to get enough protein, at the right times of the day; and depending on how you tolerate carbs, only eat grains at breakfast and post-workout.
Supplement-wise, Flameout is great for helping to increase insulin sensitivity (thereby increasing growth) and supplying ‘good’ fats (thereby preventing fat accumulation). Also, read up on Surge.
Discussing how you don’t want any bit of fat will get you flamed over here. That being said, since a slow lean muscle gain is your goal there are ways to limit fat gain while putting on some muscle.
-Focus on increasing poundages in the gym, getting ever stronger. Try one of the many routines on this site or try the tried and true Rippetoe 3x5 plan (search for it on this site or google).
-If you want to limit fat gains, limit carb intake in some way or another. You can do any of these: carb cutoffs (example: no carbs after 5 or 6 PM), timed carbs (carbs in the morning and after workout… or just post-workout), cyclical carbs (carbs only on certain days), and a few others. Find what works best for you.
-Use common sense.
[quote]cjbuhagr wrote:
If you want to put on lean mass, then the (most) important thing will be your diet, not your workout.[/quote]
[quote]bulldogtor wrote:
-Focus on increasing poundages in the gym, getting ever stronger. Try one of the many routines on this site or try the tried and true Rippetoe 3x5 plan (search for it on this site or google).
-If you want to limit fat gains, limit carb intake in some way or another. You can do any of these: carb cutoffs (example: no carbs after 5 or 6 PM), timed carbs (carbs in the morning and after workout… or just post-workout), cyclical carbs (carbs only on certain days), and a few others. Find what works best for you.
[/quote]
Two things quoted for truth.
I would definately suggest taking a look at where you put your carbs. Be slow when you start eating more and find the grove that lets you gain slowly and do what you need to do.
I’ve actually had really good success avoiding starchy carbs altogether, except for the weekly cheat meal. All of my carbs come from fruit (blah blah, fructose is bad) and veggies, and I have a very high fat intake (like 50-60% of my daily intake).
Experiment. Just don’t freak out when you hawt abz disappear for a day and try to start cutting.
thanks guys and i dont want to offend anyone but the biggest part of the question was based on a good workouit out not the diet part, all tho i do appreciate the help what i really need is a good recommendation for a workout plan,.
ok guys thanks for all the good diet advice, but with out offending anyone my main focus on the question was trying to find a good workout that has been tried, tested and trued. any recommendations???
[quote]diovol wrote:
thanks guys and i dont want to offend anyone but the biggest part of the question was based on a good workouit out not the diet part, all tho i do appreciate the help what i really need is a good recommendation for a workout plan,.[/quote]
Chances are, you think this because you have no idea how important diet can be. Either that or you know exactly how important diet can be, and you’re anally retentive about diet minutia. Or maybe you’re in the middle of the road.
Whatever. Here’s a link. Charles Staley’s Escalating Density Training. Assuming you’ve got some training time under your belt and you’re going for mass, it’s incredible. http://www.T-Nation.com/readTopic.do?id=459765
If your looking to gain some muscle mass while keeping around the same weight; I suggest a split (chest/tri, back/bi…)
That will allow you to focus on each area very specifically.
total body and compound lifts are great for strength but if size is what your going for…splits work great.
I’m not saying don’t squat and deadlift; those are two very important lifts.
start a food log; see how many calories your taking in. i too am 6-1 and when i was maintaning i was taking in about 3300-3500kcal/day. everyone is different but its a good starting point.
supplements; check the food log, if your not getting 1-2g/lb of mass of protein, snag some whey for sure. check your PWO food situation; you need some simple carbs and protien during this time. fish oil is amazing; some get Flameout (and its great) and some get the cheaper stuff (in larger quantities it’s great)…depends on what you can afford.
good luck man, feel free to toss down some more questions or PM me.
Best thing to do is just look on here at different authors programs as everyone here will give different answers. I am doing Chad Waterbury’s total body training and loving it but if you class yourself as a beginner you may want to look at ripptoes etc
Just because your question was for a routine doesn’t mean it’s the right question. Putting on lean muscle is much more about diet then it is about training hence why everyone said that. I can take 10 different programs and put on the same amount of weight. It’s the diet that determines what type of weight more so then anything.
[quote]diovol wrote:
ok guys thanks for all the good diet advice, but with out offending anyone my main focus on the question was trying to find a good workout that has been tried, tested and trued. any recommendations???[/quote]
It was already suggested. The rippletoe program. Just do a search for it. It has been discussed elsewhere.
Lift heavy weights often, and eat. Seriously, go to the beginners stickies and pick any workout that isn’t for fat loss. Its not like one type set/rep scheme builds fat and another builds lean muscle. Your diet is what will determine your fat/muscle gain ratio as long as you bust your ass in the gym.