Lifting Advice

Pineconerunner · 2018-04-22T23:08:51+00:00

I study this in uni.

I likely wouldn't tell you to do a 6day PPL routine. Honestly unless you are at a point where you have already had a lot of commitment in the gym you are likely to burn out and be tired and stop working out.

Do a 3 day PPL. To start, this will give you plenty of time to recover and help build the habit. Once you stop seeing results from that then transfer to something a bit more intensive with more volume.

Im currently utilizing Lane Nortons PHAT 5 day program and im loving it as it blends strength and hypertrophy training.

For cardio you should hike. Many people will tell you to do other things but for me this is the best. I take lots of friends out all the time and im constantly seeing cool new places and building experiences.

As far as nutrition. Use Myfitnesspal and plug in gain a half pound a week and eat that for a while until you want to cut. Avoid processed sugars. Get lots of veggies fruits lean meats, but dont forsake red meats. If you can afford it eat local for red meats as non-corn fed beef has higher concentrations of Omega-3 fatty acids.

Honestly my dude this is something you will spend your life learning about. browse fitness, bodybuilding and power lifting. Nutrition is constantly evolving so my best advice there is just avoid super processed shit. GMOs are fine by the way.

Zech4riah · 2018-04-23T10:10:49+00:00

62kg (136lbs), 182 cms(5.11), around 15% bf

This means that you barely have any muscle which is surprising (unless you have a serious fuckarounditis) because you said you have worked out 3 times a week (and now 6 times a week). The lack of gains may be the result of your low calorie diet (1800kcal per day is really low for you if you train 3-6 times a week).

But let's assume that the things above are true. As said, 1800 kcal diet isn't sufficient for you. If you train 6 times a week you should be eating around 3000kcal per day and even only 100g of protein per day will give you significant results with that amount of training.

But still I think you are telling us only the half truth based on the stats and amount of workout you told us.

3000kcal diet with 100-150g of protein and hitting the gym 6 times a week should give you 5-6kg of muscle mass a year because you are a beginner.

Cardio is easy. Jog for 30-60mins.

Title	Lifting Advice
Author	WellEducatedAgni
Upvotes	2
Comments	6
Date	April 22, 2018 6:53 PM UTC (8 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/8e5b49/lifting_advice/
Archive Link	https://theredarchive.com/r/askTRP/lifting-advice.128644 https://theredarchive.com/post/128644

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