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Message
Recommendations/Advice for muscle building with protein diet
Posted on 4/1/23 at 11:33 am
Posted on 4/1/23 at 11:33 am
Starting to take my health more seriously.
I’m not a slob, 6’1 195 currently. Looking to gain 10-15 of muscle over the course of 6 months.
I’m not a gym rat, my exercise consists of walking, bicycling, kayaking, paddle boarding, basketball, hiking and beach volleyball.
I purchased a set of dumbbells and a bench for home use, figured there would be enough I could do to with the set to achieve the goals.
As far as diet, i bought a bunch of chicken, pork, salmon, nuts, muscle milk, yogurt, beans. Is there a better time to eat than not? Before or after workout? Not after a certain time? When am I getting the best bang for my buck? How long and many times per day should I do dumbbell exercises? Anything I’m missing?
Any advice is appreciated. Thanks
I’m not a slob, 6’1 195 currently. Looking to gain 10-15 of muscle over the course of 6 months.
I’m not a gym rat, my exercise consists of walking, bicycling, kayaking, paddle boarding, basketball, hiking and beach volleyball.
I purchased a set of dumbbells and a bench for home use, figured there would be enough I could do to with the set to achieve the goals.
As far as diet, i bought a bunch of chicken, pork, salmon, nuts, muscle milk, yogurt, beans. Is there a better time to eat than not? Before or after workout? Not after a certain time? When am I getting the best bang for my buck? How long and many times per day should I do dumbbell exercises? Anything I’m missing?
Any advice is appreciated. Thanks
9
Posted on 4/1/23 at 11:52 am to ThatMakesSense
Super squats baw
The squat muscles are the most important muscles and your body’s testosterone factory
Put as much weight on the bar that you can handle for 10 reps and then do 20 instead. Breathe a lot. Do this 3 times a week
Drink at least half a gallon of milk a day
The squat muscles are the most important muscles and your body’s testosterone factory
Put as much weight on the bar that you can handle for 10 reps and then do 20 instead. Breathe a lot. Do this 3 times a week
Drink at least half a gallon of milk a day
Posted on 4/1/23 at 12:01 pm to el Gaucho
I figured your response would be something about gurt 
Posted on 4/1/23 at 12:16 pm to jose
He didn’t say anything about wanting to restore his hairline, losing weight, or making wrinkles go away
Posted on 4/1/23 at 12:40 pm to el Gaucho
Or add 2 inches.
Posted on 4/1/23 at 1:48 pm to ThatMakesSense
Marcus Filly has some good dumbbell only programs. Check him out on social media. Cory Gregory does too. There are tons of good DB only programs I’m sure some other posters know of free ones.
And for diet I would worry less on timing of meals and more on hitting macros daily. You’ll eventually find what works best on before or after workout and when to pack in the cals. For me I do better spreading cals evenly through the day or else you look up and aren’t hungry but trying to gain weight you have to down a ton of cals before bed and end up not sleeping well because you’re so full.
And for diet I would worry less on timing of meals and more on hitting macros daily. You’ll eventually find what works best on before or after workout and when to pack in the cals. For me I do better spreading cals evenly through the day or else you look up and aren’t hungry but trying to gain weight you have to down a ton of cals before bed and end up not sleeping well because you’re so full.
Posted on 4/1/23 at 2:10 pm to ThatMakesSense
Do you really want to gain 15 lbs of muscle or do you want to pussyfoot around?
1. Join a gym
2. Chest, back, shoulders, arms, legs every week. Do a couple days of steady state cardio
3. Breakfast: Egg whites and oatmeal; 2 midday meals: Jasmine rice and your choice of protein; jasmine rice and whey an hour before you lift and again after; ground turkey before bed. Buy creatine.
4. 1.5-2 gallons of water per day
1. Join a gym
2. Chest, back, shoulders, arms, legs every week. Do a couple days of steady state cardio
3. Breakfast: Egg whites and oatmeal; 2 midday meals: Jasmine rice and your choice of protein; jasmine rice and whey an hour before you lift and again after; ground turkey before bed. Buy creatine.
4. 1.5-2 gallons of water per day
Posted on 4/1/23 at 2:29 pm to ThatMakesSense
At 6’-1” 195 why would you want to put on 15lbs of muscle? I’d rather shred down rather than carrying around an extra 15lbs. That sounds like a good weight for your height. You should focus on building muscle and cutting fat but I wouldn’t add 15lbs to your frame.
Posted on 4/1/23 at 4:25 pm to Proximo
quote:
Do you really want to gain 15 lbs of muscle or do you want to pussyfoot around? 1. Join a gym 2. Chest, back, shoulders, arms, legs every week. Do a couple days of steady state cardio 3. Breakfast: Egg whites and oatmeal; 2 midday meals: Jasmine rice and your choice of protein; jasmine rice and whey an hour before you lift and again after; ground turkey before bed. Buy creatine. 4. 1.5-2 gallons of water per day
This guy
Inb4: Another douche bag response. Go snort some creatine or pre-workout you tool.
Posted on 4/1/23 at 7:01 pm to ThatMakesSense
quote:
Looking to gain 10-15 of muscle over the course of 6 months.
If you want to add this much muscle mass then you will inevitably put on some fat as well which would be counterproductive for summer. Start lifting with a program (join us for Pool Season), eat clean and get in about 10k steps per day and you'll lean out then once summer is over you can start the mass building.
Posted on 4/1/23 at 10:25 pm to ThatMakesSense
You need to overload your muscle for your body to tell your muscle it needs to grow bigger to accommodate the increased workload. The best way to do it is by lifting progressively heavier weight. Doing cardiovascular exercises doesn't build muscle as evidenced by distance runners.
Most people work out each muscle group once or twice a week, but some routines call for certain exercises 3 times a week. You have to feel your body and see what it wants.
As far as calories, you will need to make sure you are getting 1 gram of protein for every pound of bodyweight, i.e. 195+ grams of protein every day.
Nutrient timing works, but I wouldn't get that hardcore with meal timing when ultimately it matters how many calories and the quality of calories you are getting in a day.
Most people work out each muscle group once or twice a week, but some routines call for certain exercises 3 times a week. You have to feel your body and see what it wants.
As far as calories, you will need to make sure you are getting 1 gram of protein for every pound of bodyweight, i.e. 195+ grams of protein every day.
Nutrient timing works, but I wouldn't get that hardcore with meal timing when ultimately it matters how many calories and the quality of calories you are getting in a day.
Posted on 4/2/23 at 5:51 am to el Gaucho
quote:
The squat muscles are the most important muscles and your body’s testosterone factory
Put as much weight on the bar that you can handle for 10 reps and then do 20 instead. Breathe a lot. Do this 3 times a week
Drink at least half a gallon of milk a day
This isn’t the board to troll on, frick off to the OT with your terrible posting never lifted a weight in your life arse. This guy is seeking legitimate life advice and you’re saying the dumbest shite possible, not the time or the place ranter
Posted on 4/2/23 at 7:56 am to BigPerm30
quote:
At 6’-1” would you want to put on 15lbs of muscle?
210 is fine at 6'1" if he's muscular. He sounds like he's new to lifting weights. In my opinion he should just worry about getting strong for about 6 months. Eat 190g of protein a day, join a gym, and start greyskull or PPSA. Maybe eat in a slight caloric surplus and just see how your body responds. You will likely gain muscle and lose fat at the same time since you're new and you'll end up around the same weight you are now (190-200lbs) but looking and feeling much stronger.
If you're not going to join a gym take the advice above on Corey Gregory programs with dumbbells or look into PPSA's Dumbbell program. Also get a pull up bar and do push ups and chins throughout the day as often as possible. Gymnastics rings are an excellent cheap alternative for the upper body too. Body by Rings is a great program with that will develop strength in various ranges of motion, good stability, and good mobility in the shoulder joint. It'll teach you to really master your body weight. But you'll have to find something else for legs
Posted on 4/3/23 at 12:28 pm to ThatMakesSense
Since your admittedly new keep it simple.
simple program: Lots to choose from, like push/pull/legs, which focus those movement per day with day of rest and then cycle through again. You could do days broken up by large muscle group/chains. For me what work well is to hit major group of muscles every 3-4 days with 12-15 sets split between usually 3 major exercises. Legs get a little more than that.
Lift with appropriate intensity: Simple as it sounds. If you aren't actually taxing your muscles you wont grow Dont half arse it.
maybe temper your expectations. That's a lot of gains even for a true newbie. you sound active so i wouldn't even call you that. i think half that in that time span would be acceptable.
progressive overload: Keep track every sessions of what you lift, how much, how you feel, etc. Always strive to do a little better each session. its a hard statistically way to see if your improving, and thus, gaining strength and muscle.
Dumbbells are just fine, look up some good lifts on youtube or whatever. Just keep it basic for now. if you see something that looks stupid, it probably is. shouldn't be hard to find enough to make your program together.
figure out what your caloric intake for the day at a base line should be. base your diet from there in addition to your activity level. Again keep it simple. Ton of people will be throwing stuff at you like intermittent fasting, or keto, or blah blah. Just eat 4-5 times a day, get about 190-200 gram protein for you (0.8-1.0 grams/lb ideal BW). Be in a small caloric (10%) surplus or neutral. You dont want to put alot of fat on with the muscle. Do yourself a favor and look up serving sizes for food and calorie to protein ratio. I highlighted some of your items. Although they can be a good source of protein, some of those have tons of fats and calories to go with it. Example: nuts, fine snack in small doses, but tons of calories with not a lot of protein to trade off. Yogurt, what kind? Greek/skyr/protein enriched are good, plain old full fat yogurt, meh.
Good training sessions as outlined above. usually a good session can be 45 mins to 1.5 hours depending on your intensity. Do not under estimate the need to rest. Dont say "hey im gonna hammer my pecs everyday because i want a big chest". Work them up, beat them up, then let them rest and repair which is when growth occurs.
simple program: Lots to choose from, like push/pull/legs, which focus those movement per day with day of rest and then cycle through again. You could do days broken up by large muscle group/chains. For me what work well is to hit major group of muscles every 3-4 days with 12-15 sets split between usually 3 major exercises. Legs get a little more than that.
Lift with appropriate intensity: Simple as it sounds. If you aren't actually taxing your muscles you wont grow Dont half arse it.
quote:
Looking to gain 10-15 of muscle over the course of 6 months.
maybe temper your expectations. That's a lot of gains even for a true newbie. you sound active so i wouldn't even call you that. i think half that in that time span would be acceptable.
progressive overload: Keep track every sessions of what you lift, how much, how you feel, etc. Always strive to do a little better each session. its a hard statistically way to see if your improving, and thus, gaining strength and muscle.
Dumbbells are just fine, look up some good lifts on youtube or whatever. Just keep it basic for now. if you see something that looks stupid, it probably is. shouldn't be hard to find enough to make your program together.
quote:
As far as diet, i bought a bunch of chicken, pork, salmon, nuts, muscle milk, yogurt, beans. Is there a better time to eat than not? Before or after workout? Not after a certain time?
figure out what your caloric intake for the day at a base line should be. base your diet from there in addition to your activity level. Again keep it simple. Ton of people will be throwing stuff at you like intermittent fasting, or keto, or blah blah. Just eat 4-5 times a day, get about 190-200 gram protein for you (0.8-1.0 grams/lb ideal BW). Be in a small caloric (10%) surplus or neutral. You dont want to put alot of fat on with the muscle. Do yourself a favor and look up serving sizes for food and calorie to protein ratio. I highlighted some of your items. Although they can be a good source of protein, some of those have tons of fats and calories to go with it. Example: nuts, fine snack in small doses, but tons of calories with not a lot of protein to trade off. Yogurt, what kind? Greek/skyr/protein enriched are good, plain old full fat yogurt, meh.
quote:
How long and many times per day should I do dumbbell exercises?
Good training sessions as outlined above. usually a good session can be 45 mins to 1.5 hours depending on your intensity. Do not under estimate the need to rest. Dont say "hey im gonna hammer my pecs everyday because i want a big chest". Work them up, beat them up, then let them rest and repair which is when growth occurs.
Posted on 4/3/23 at 1:35 pm to Forever
First of all, I’m in charge here while lsu777 is on his vision quest
Second of all I just saved this dude 7 bucks because I posted the synopsis of the book “super squats” and if he took my advice he could gain 30 lbs of muscle in 6 weeks
Second of all I just saved this dude 7 bucks because I posted the synopsis of the book “super squats” and if he took my advice he could gain 30 lbs of muscle in 6 weeks
Posted on 4/3/23 at 2:01 pm to el Gaucho
TDW is what he needs.
Test
Deca
Winny
Do it.
Test
Deca
Winny
Do it.
Posted on 4/3/23 at 2:55 pm to Homey the Clown
Sure.. if he wants his body to stop making its own testosterone.
If you get on test you can never get off.
If you get on test you can never get off.
Posted on 4/3/23 at 3:14 pm to pwejr88
I was kidding, bud.
Sorta.
Sorta.
Posted on 4/3/23 at 3:30 pm to Homey the Clown
Posted on 4/3/23 at 9:40 pm to ThatMakesSense
Adding 15lbs of muscle only is nearly impossible in 6 months. It does help to be somewhat new at lifting weights.
You might want to do a calorie surplus for 4 months. Lift heavy, compound movements, don't worry about triceps, biceps, abs. Do squats, Bench, weighted chinups, etc. But I think you need more than dumbells.
Take the last 2 months to cut out the fat you may have added. Just cutting some fat will make the muscles you do have pop more.
You might want to do a calorie surplus for 4 months. Lift heavy, compound movements, don't worry about triceps, biceps, abs. Do squats, Bench, weighted chinups, etc. But I think you need more than dumbells.
Take the last 2 months to cut out the fat you may have added. Just cutting some fat will make the muscles you do have pop more.
This post was edited on 4/3/23 at 9:41 pm
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