Ive been reading the posts on the healthboards for years and have used the great advice given by members like naxis, sixbells, and others to use in my fitness program, but this is my first post. I just want to start out by saying you guys are awesome and the service you provide to others is invalueable, so thank you.
So heres my deal -
Im 23 years old, 6'5" and 165lbs., tall and skinny, have been all my life. Ive started and tried to maintain a regular workout program a few times, but it seems something always happens to divert my efforts. The first time i worked out on a routine basis I made some fairly noticeable gains, about 15-20 lbs... unfortunately that was with the help of a vile of steroids a coworker of mine picked up on a trip to mexico. I was dumb and desperate, and didnt do the research enough beforehand to realize the horrible side effects. Also, I was only worried about my chick-magnet muscles (i.e. bi's, tri's, and chest), and didnt work my legs or back. Plus my gains were gone a few months after I got off the roids and stopped working out.
Now its a year later and im back to 165. This time around Im going about it the right way - proper nutrition paired with a full body workout. Also, I quit drinking and smoking and have been taking supplements for the last month to repair the damage alcohol has done to my body. The list is pretty extensive, it's a formula developed at the Health Recovery Center and outlined in a book called Seven Weeks to Sobriety
, recommended by my counselor.
Here is my daily nutrition routine, i work late so my mornings usually start around 9 or 10:
9a - protein shake (whey protein, 1/2 banana, 2tbs peanut butter, 1tbs flaxseed oil, honey)
10:30a - 5g creatine
11:00a - workout (appr. 1 hour)
12:30p - weight gainer shake (2200 cal., 45g protein), 5g
4:00p - snack (peanuts, celery w/ peanut butter, pretzels, etc.)
6:00p - lunch (sandwich, usually chicken or ham)
8:00p - protein bar (27g protein)
11:00p - dinner (meat, potatoes and veggies, huge portions)
Altogether im taking in around 4000 cals and 150-175g protein a day, which is around where i want to be. As you can imagine my grocery bill increased dramatically
As for the creatine, I plan on cycling it for one month on and 3 months off, just to break through any plateaus I might hit.
Here is a list of supplements im taking as outlined in the repair program i am undergoing, some of which are also beneficial while trying to bulk up and increase my overall health:
Glutamine - 3,000mg
Amino Acids - 3,000mg
Tyrosine - 1,600mg
Vitamin C - 2,700mg
Calcium - 1,200mg
GLA - 900mg
Pancreatic Enzymes - 6,000mg
Betaine HCI - 30 grains
Multivitamin - 6 daily
Antioxidant Complex - 1 daily
As for the workout, here's where some advice anyone might have will definately come in handy. After researching it, i think the HIT method described by sixbells in a previous post would be the best for powerful gains. From my understanding, you start off with a light weight, high rep warmup set. then do three sets with a weight you can do 10-12 reps in the first set, and then to failure on the second and third. Once you are able to do 10-12 reps on the third set, increase weight on your next workout. Heres my ideal workout week:
monday - biceps, back, traps
tuesday - chest, shoulders, triceps
wednesday - legs, abs
thursday - biceps, back, traps
friday - chest, shoulders, triceps
saturday - legs, abs
sunday - rest
I dont know if thats the best routine, originally i wanted to work each muscle group once a week but wasnt sure if spending an hour on one muscle group would be counterproductive or not, so i thought maybe i would bunch the groups together and work them twice a week... any suggestions? actually, any input/suggestions/ideas about my whole program would be greatly appreciated, i've spent a lot of time fine tuning it but if you can offer any helpful hints that would be awesome!! thanks again!