Stats:
5'11
176 pounds
14-16% body fat (by my scales so that's an estimate but it seems accurate since it's in the average body fat area which I would say objectively I belong to, certainly not overweight)
I'm looking to get a three month (12 weeks) membership for the gym starting in a week or two and I figure I might as well make the most of it and really condition my body, I want to gain muscle and look more athletic and while I know it won't happen dramatically in 12 weeks, I can certainly get a good start in 12 weeks.
Logically I'd say in 12 weeks I could gain about 7.5-12.5 pounds of muscle if I go 100% in that time period after looking at websites and doing a few calculations.
So bascially my objective is gain muscle, obviously I want to do cardio as well but I don't want my cardio to inhibit building muscle, I don't want to lose more weight than I gain bascially.
For the first two weeks of the twelve weeks I've thought those are really 'trial weeks' in I do all the things available at the gym and see what weight i can lift and what works and what doesn't then design my gym workout plan for the next 10 weeks (which would be a draft considering things change) and also I want to be strict with my diet, according to a calculator for my weight and height if I want to gain muscle 180g of protein a day is required which is around double for a normal male. I'll be buying protein shakes and things but I want to be really strict with what I eat. Cutting out junk food, soda and all that. I know eating small meals frequently increases the metabolism and stops you eating so much junk because you don't feel hungry as often.
I have ideas of what I want to do but the more info I have, the better off I will be. So any suggestions as to what is best to eat, how to workout, what workouts to do etc. I'd probably be at the gym 4 days a week and I have a dumbell set at home.
5'11
176 pounds
14-16% body fat (by my scales so that's an estimate but it seems accurate since it's in the average body fat area which I would say objectively I belong to, certainly not overweight)
I'm looking to get a three month (12 weeks) membership for the gym starting in a week or two and I figure I might as well make the most of it and really condition my body, I want to gain muscle and look more athletic and while I know it won't happen dramatically in 12 weeks, I can certainly get a good start in 12 weeks.
Logically I'd say in 12 weeks I could gain about 7.5-12.5 pounds of muscle if I go 100% in that time period after looking at websites and doing a few calculations.
So bascially my objective is gain muscle, obviously I want to do cardio as well but I don't want my cardio to inhibit building muscle, I don't want to lose more weight than I gain bascially.
For the first two weeks of the twelve weeks I've thought those are really 'trial weeks' in I do all the things available at the gym and see what weight i can lift and what works and what doesn't then design my gym workout plan for the next 10 weeks (which would be a draft considering things change) and also I want to be strict with my diet, according to a calculator for my weight and height if I want to gain muscle 180g of protein a day is required which is around double for a normal male. I'll be buying protein shakes and things but I want to be really strict with what I eat. Cutting out junk food, soda and all that. I know eating small meals frequently increases the metabolism and stops you eating so much junk because you don't feel hungry as often.
I have ideas of what I want to do but the more info I have, the better off I will be. So any suggestions as to what is best to eat, how to workout, what workouts to do etc. I'd probably be at the gym 4 days a week and I have a dumbell set at home.
Comment