I think going crazy on the food isn’t a great idea considering the amount of activity you’re doing. You might just end up puking. I’d start by fitting some more filling meals into your diet. Just focusing on protein and making sure you’re getting 20 - 30g at every feeding would be optimal. I’d start there.
Oh, and the all you can eat buffet would be a good (and fun) excursion for you.
[quote]Serd wrote:
here is my usual routine
monday: chest tris and abs
tuesday: back and biceps
wednesday: shoulders abs
thursday: REST
Friday: repeat Monday
Saturday: repeat either tues or wed.
Sunday: REST[/quote]
well that was a trip down memory lane. that is almost exactly the workout split i used for years. in retrospect, i consider those wasted years.
whenever you really decide to put on mass, follow the unanimous advice provided: triple your food intake, do compound lifts, and scale back your cardio significantly.
if that doesn’t sound like your goal right now, no problem. when it does become your goal, you’ll know what to do.
would someone like to give me a good workout schedule for the week for a runner like me, i cant find the one above mentiond… a link or anything would be great
[quote]Serd wrote:
would someone like to give me a good workout schedule for the week for a runner like me, I cant find the one above mentiond… a link or anything would be great[/quote]
Do these things:
Weeks 1-3
Mon, Wed and Fri
3x5 bench
3x5 bent over, or chest supported, rows
3x5 squats
3x5 stiff leg deadlifts
3x5 standing military press
3x5 close grip pullups
The last reps should be difficult, but not impossible. Keep track of your starting weight. Try to increase the weight each week.
Weeks 4-6
Mon,Wed and Fri
4x6 bench
4x6 bent over, or chest supported, rows
4x6 squats
4x6 stiff leg deadlifts
4x6 standing military press
4x6 close grip pullups
Use the weight you started with on the 3x5 phase to start here, and increase the weight each week.
Repeat. With more weight each time. You don’t need an arm day.
The extra PB sandwiches are a good idea, as are the shakes. Make sure you have a shake after each workout and run. The running will keep you from gaining too much weight. You will be sore the first few times you do this, but it will go away after you start warming up for your run. If you are so sore that you can’t run, then drop the wednesday workout and do it Mon and Thurs only.
You might consider doing your run first, have a shake, then do your workout an hour later.
By the way. There is a search button at the top. You can find anything with that.
-folly
[quote]Serd wrote:
then what would u recommend for me since you have a runnign background like i do? here is my usual routine
monday: chest tris and abs
tuesday: back and biceps
wednesday: shoulders abs
thursday: REST
Friday: repeat Monday
Saturday: repeat either tues or wed.
Sunday: REST[/quote]
monday: Squats
tuesday: Rest
wednesday: Upper body
thursday: Rest
Friday: Deadlifts
Saturday: Rest
Sunday: Rest
I rest my case.
Weight watchers,lol. [quote]chirag wrote:
Listen dude,
you are eating like how I used to eat before. That is- like my little baby sister does.
What are your goals?
If you wanna stop resembling a street lamp post, click on the diets section and check out one of the bulking diets (they are tons of them).
Jeez, you run 6 times a week and and lift weights 5 times a week- and you are eating like a girl who has just joined weight watchers.
You are definitely overtrained and undernourished. On top of that, you are still growing and in the middle of puberty.You need ATLEAST 2000 more calories per day.
Just my 2 cents.[/quote]
what u eat x2