lifting / nutrition advice

trippymofoAF · 2016-06-12T19:13:58+00:00

Start doing Stronglifts 5x5, and add the side exercises such as paused benchpress, closegrip benchpress, chins ups and pull ups.

Eat like a mad man, even when you don't feel like it. Around 3000cals should be good for you, basically here's what they look like daily: 5 eggs, 5 bananas, liter of milk/yogurt, 250g chicken, 350g tuna, add some nuts and snacks are you are good to go, you could also eat peanut butter and make shakes at home that outbenefit anything that is sold that is not creatine or pure whey.

RedditAdminsSuck_88 · 2016-06-12T19:40:02+00:00

You won't make noticable gains in 2 months. In order to have an ideal muscular body you are talking about more like 2 years.

The_Holy_Muffin · 2016-06-12T21:50:07+00:00

Use MyFitnessPal to track your calories. Find a rough estimate of your maintenance level calories from an online calculator and eat much over maintenance.

rubenbrasil · 2016-06-13T02:10:52+00:00

It comes down to how your body is burning calories

Lifting? Walking? Work? Swimming? Soccer?

Thats the kind of build you will get - from whatever your body is being put through. None of those above will put on mass unless its lifting.

Now, everyone has a maintenance level and it is the most important step in learning how to get the body you want. Find that number out from researching online: weight, age, etc - theres calculators for that stuff.

No matter how much you lift, you can lift 10000 pounds of bricks a day, but if youre eating 500 calories under your maintenance, you wont gain a pound - youll actually begin to lose weight. If you lift 1000 pounds of bricks a day, and eat 500 more calories than your maintenance level, you will begin gaining weight. If you eat 500 calories more than maintenance and dont lift anything and stay in your bed that day, those extra 500 will go towards fat storage (EXCEPTION: Unless you are working out 3x/wk and it is a rest day). This is the law of the human body - its that simple.

That being said you should do Stronglifts 5x5. You lift 3 times per week. No cardio. You gotta eat more than 500 calories than your maintenance level. (500 per day x 7 days a week = 3500 calories = 1 pound per week = healthy level of weight gain. You CANT GAIN more than one pound per week, scientifically anything more than 1 lb/wk will turn to fat). Most people maintain around 2000ish calories. You are prolly around 2300 calories maybe. Like i said, find a calculator and find out.

AlphaEndoGorillaKing · 2016-06-13T03:00:31+00:00

Shoulder press, Barbell rows, machine rows, lat pull downs lots and lots of back and shoulder work, everyone goes on about chest work but to really look big and be strong you should work the back and shoulders. Take advantage of having a strong lower body and do exercises where your strong lower body will carry over to your upper body like deadlifts and push press. Train with intensity, be consistent. Start with a big lift do a fuckton of sets their and then move on do your isolation work (curls, triceps ect.) Work hard and be patient.

tthrowaway- · 2016-06-13T15:32:00+00:00

When I started lifting I bought SERIOUS MASS powder. Then I learned about nutrition, and never ever took it again, I still have it almost 2 years later...

You need to count your calories and eat > 3000 Calories per day. Best is to take protein shakes it's easier to digest than solid food (whey protein + milk + banana + peanut butter for example).

Good exercices for upper body, besides curl and bench, are lateral raises and shrugs. Do some pullups also, and don't neglect the back (do rows, deadlifts and squats)

There was a recipe post recently on asktrp yo can find it in my history for ideas of what to eat. I'll give you an example of a meal plan:

breakfast : 3 eggs cooked in butter, orange juice - 350 Calories
Lunch : Pasta or rice 120g, Protein source (chicken, beef etc...), vegetables - 800 Calories
Post workout shake : 400mL Milk, 30g Whey, 1 banana, 2 tea spoon peanut butter - 700 Calories
Dinner : Same than lunch, maybe even more carbs (rice and pasta) especially on cardio/soccer day - 900 Calories

That puts you to 2800 Calories, you probably need a bit more so add a snack somewhere. You need to eat this EVERY DAY, lifting is easy, eating is the hard part. But you will get used to it. Estimate your caloric needs here : https://tdeecalculator.net/

Title	lifting / nutrition advice
Author	jerome25
Upvotes	3
Comments	11
Date	June 12, 2016 7:06 PM UTC (10 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/4nrq20/lifting_nutrition_advice/
Archive Link	https://theredarchive.com/r/askTRP/lifting-nutrition-advice.106811 https://theredarchive.com/post/106811

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