So here is my situation.
Beginning this past Dec I weighed about 165, My goal was to get down to about 155 and about 4-8% body fat. I have currently reached that point now, so now I want to put on 15-20 pounds of muscle. My problem though,I don’t know what a good weaight gainer is. Need somthing that I can easily take everyday and that doesn’t taste like chalk.
My workout usually consists of running 3 miles everyday, and lifting for around an hour or so.
I do realize that running that far everyday isn’t a good idea, so I would like to substitute that with short runs.
So does anybody have any good workouts I could look into, or know of some good weight gainers that would help me put on as much muscle as I want to.
Some of my stats:
Bench-No clue, usually just rep 125 ALOT
Leg Press-300 or so
Leg Extensions-maybe about 200
If sombody would know of a detailed lifting workout, i would appriciate it.
Thanks
Sorry to be blunt but YES drop the running if your goal is weigth and mass. Try some sprints they are much less energy taxing and more anabolic. Look at a sprinters physique compared to a long distance runner.
stop the 125 and rep out a lot and move some damn wieght On all the big lifts then if you still have some left worry about the vanity work, curls ect.
good weight gainers. Real food, oats potatoes, steak, milk, and lots of it. as well as dense things like nuts and other good fats.
Add some reading up on this site which will lead to even greater advances in your training and nutrition as you learn and adapt. Also a good quantity and quality of rest and bingo your set up for some mass. Oh these threads should also help.
I was in your same exact position a few months ago.
look up the supersquats or 20rep squats program.
Perform that. along with drinking a gallon of milk a day. Seems hard? just get a cup that equals a quart, and drink four glasses a day, seems a lot less than you initially think.
Eat 6 meals a day, supplement with protien shakes if you NEED to (Which i doubt) most I would reccomend for you is one after you workout.
Do squats, chins, bench press, dips, rows and deadlifts.
you really don’t even need other exercises.
After a few months you can try to learn some dumbbell olympic lifts like one arm snatches and stuff.