Workout and Diet for Gaining Muscle

One of my good friends is a personal trainer who used to wrestle in college and now owns his own nutrition store. I told him I want to weigh 205 lbs and asked him if he had any advice. I told him I had gained about 10 pounds in the last few months, but the last 10 pounds has been rough. This diet and workout is probably for hard gainers like me and less for guys who need to lose weight.

As far as this relates to dating, I can tell you that once you start working out and seeing results you will feel more confident and of course it’s free points. Why not cash in and get all the free points you can get? Besides that it makes you feel great and keeps you healthy. I lift weights 5 days per week and do something exercise related 7 days per week. If you haven’t worked out in a long time, than it can be rough in the beginning, but trust me if you can get over the hump of doing it for that first month, than it will be a habit and you will feel worse when you miss.
Take a picture of yourself in the mirror right now and then take another one in a month. If you get on a good workout and a good diet, you won’t believe how much you can change your body in a month.
If there is one thing I have learned over the years of working out and playing sports, it’s that diet is more important than anything. Whether you are skinny or over weight…diet is king. I used to lift my ass off, but didn’t eat enough calories and protein and I would get ripped, but remain frustratingly skinny. If you are overweight, than you need a different kind of diet, which does not entail starving yourself. That is a common misconceptioin that will actually make your body react by storing fat because it thinks you are starving.
If you are skinny, fight hard to gain 10 pounds of muscle. Try using heavier weights and lower reps. Try to add 1,000 extra calories per day and pump up the protein.
If you are fat, fight hard to lose 10 pounds and increase your muscle. Reduce the carbs, the fat, and increase the water and protein. (This all needs to be done at the right time and in right percentages).
There are a million good websites for this and some of you who know better than I do, please leave comments below and clarify).

Letter From my friend,
Contained herein is information that I have used and compiled over the years through training with professional athletes, research, education and trial and error purposes. Remember this information is for your own benefit and the diligence required to grow or reach your potential goal is in fact in your own discipline and Routine, not like you did not already know this, but at a health professional it is my job to lay down the facts. Below are tips and information from studies and professionals that I think could really benefit your goal.
Lets break down protein real quick. It is used by the body to build, repair, and maintain muscle tissue, like I have already explained. Your Pro7ein Synthesis is strictly a nourishing tool, but to take it even farther I will explain some proteins that you can use in cooperation with your shakes to be above the game.
Food % Protein By Weight %Net Protein Utilization
Eggs 12 94 The best net protein utilizer besides whey protein( which is a derivative of milk, of course refined but it was created for that purpose)
Milk 4 92 – Milk in fact does a body good!
Fish 18-25 80
Cheese 22-36 70 – Unless you a really trying to go I would still stay light on the cheese because be aware it is loaded with fat! and is in all of the bad foods we love.
Brown Rice 19-31 70
Meat and Chicken 19-31 68
Soybean Flour 42 61
Food Protein Rating
Eggs(whole) 100
Fish 70
Lean Beef 69
Cows Milk 60
Brown Rice 57
White Rice 56
SoyBeans 47
Whole grain wheat bread 44
Peanuts 43
Dry Beans 34
white potato 34
Eating to Gain muscle requires 4 key things
1. stimulating muscular growth by heavy, intense, consistent body building training
2. Eating a sufficient amount of protein to fill the demand for amino acids created by the training
3. increasing overall calorie intake to a sufficient degree to support the demands for intense exercise, but not so much as to create an unwanted gain to body fat
4. keeping your aerobic training to a healthy minimum, no more than 30 minutes a day, 4 or 5 days a week.
Below is 3 Levels of championship training diets that were formed by Arnold Schwarzenegger himself.
Level 1
Breakfast
2 eggs, preferably poached, but any style okay
1/4 pound meat, fish, or fowl
8 ounces whole milk
1 slice whole-grain toast with butter
(protein = approx 52 gram) also do your shake too! thats over 100 grams of protein we are lucky to have the technology they did not have back in the day.
Lunch
1/4 pound meat, fish fowl, or cheese
1 or 2 slices of whole grain bread
8 ounces 2 percent milk or juice
(protein approx) 43 grams again do with your shake, because you will want to use the super saturation theory in regards to your upping of protein since you are so active and want to grow.
Dinner
1/2 pound meat, fish, or fowl
baked potato with butter or sour cream
large raw salad, light dressing
8 ounces of whole milk
Protein= ( approx 48 grams)
Night – shake before bed
I kinda tweaked this Routine, with the shakes, but arnold wishes he came across this technology 30 years ago. I will leave the other two eating plans out this time, but if you want them let me know. This level one is probably already a lot of food your thinking haha, and level 2 and 3 is double lol.
Lets start you off with the level 1 exercise program
workout workout workout workout workout workout Sunday
#1 #2 #3 #1 #2 #3 Rest
Workout #1
Monday and Thursday
Chest
Bench Press
Incline Press
Pullovers
Dumbell Flys
Back
Chin Ups (do as many as you can until you reach a total of 50 reps)
Bent over Rows
Seated Rows
Power Training
Deadlifts, 3 sets, 10, 6, 4 reps to failure
Abdominals
Crunches, 5 sets of 25 reps
Workout # 2
Tuesday and Friday
Shoulders
Barbell Clean and Press
Dumbbell Lateral Raises
Power Training
Heavy Upright Rows, 3 sets of 10, 6, 4 reps to failure
Push Presses, 3 sets of 6, 4, 2, reps to failure. These can be done (on a shoulder machine)
Upper arms
Standing Barbell curls
seated dumbbell curls
Close grip press (for triceps preferably on a bench)
Stand Tricep extension with barbell
Forearms
Wrist curls
Reverse wrist curl with barbell
Abs
Reverse crunches, 5 sets of 25
Workout 3
Wed and Sat
Thighs
Squats
Lunges
Leg curls
Calves
Standing Calf raises, 5 sets of 15 reps each
Lower Back
Straight leg deadliest 3 sets, 10, 6, 4 reps to failure
Good Mornings 3 sets 10, 6, 4 reps to failure
note: although these power movements work the lower back directly, they also involve the traps and the leg biceps and help to develop overall strength.
Abs
Crunches, 5 sets of 25 reps

For diet, I would recommend eating protein bars for breakfast and lunch and dinner try having chicken or lean meat in a sandwich or with rice. for workout, try 3 cycles of different workouts for example, on a day ill warm up with half a mile to a mile of running, then a 12 rep cycle for bicep curl , tricep extension, and maybe 25 pushups. ill do this cycle 3 times. then ill do a 2 cycle with maybe leg raises and lunges w/ weights. then cool down walk another 1/2 a mile. the road to getting healthy is hard, but its worth it. And personally, I think vegetables are overrated. Ive lost 20 pounds total while gaining 20 pounds of muscle , and i never ate a vegetable that I didn't want to.

Hi Braddock,
Excellent post on workout and diet for gaining muscle.
I made protein shakes, bars and even cake at home. I got protein cake recipe from my fiend who is a physical trainer.
Home made protein items are not only better than ready made protein products but also economical too.

your diet is not the best, it needs tweeking. Plus you are eating crap!

eat a peanut butter and jelly sandwich with a glass of milk in between breakfast and lunch and another between lunch and dinner. Nothing works better if your skinny and it digest fast and easy, unlike weight gainers and everything else that make you give up cause your full all the time. You can put on several pounds a week off of this. Its easy and taste good.