my workout and eating program (suggestions, comments)

[pleiades Member Find all posts View Profile Close pleiades]

I had a bad injury at my knees so I quit gym last semester (4-5 months ago) and I feel like I'm ready again so I start gym again. (1 week ago) My first aim is gaining weight. 5" 6' height and 122lbs (166cm and 55kg at metric system) And I dont like just lifting weights while look at mirror with meaningless face rather I really love pull-ups, push-ups and crunchs. So I create a plan like this.

Warm up
pull-up (10x1)
Split Stance Cable Row (12x3)
Chest dip (6x3)
Incline Press (10x3)
crunch ( 1xTF)
twisted crunch (1xTF)
twisted crunch with heavy ball (1xTF)
reverse crunch (1xTF)
pull-up (1xTF)
Push-up (1xTF)
Warm up

I'm doing those crunches at ab bench and TF means to failure!
I'm doing this program 4 days at every week. Other 3 days I'm doing my sport at outside.

As I said I have problems with my knees so I dont push my legs so much. Here is my 3 day program.

Warm Up
Jump Squat (3x10)
Sprint(2x2)
Push-up (2xTF)
adonis exercises at pull-up stick (2xTF)
Warm Up



Eating
Small breakfast with lots of dried fruits/nuts
weight gainer 1hr before to go to gym
and right after the gym 1 shake weight gainer again.

half our before the gym I take 4 pills gh max and before sleep I take 2 pills I use this product for both gym and pe as a supplement.

And goes on I eat every day probably 3500-4000cal food carbohydrates more because I'm already taking my protein needs from weight gainer, but at night I eat conserved tuna fish. Every day 1-2 banana, lots of dried fruits anytime I want, pasta or rice at noon and night.

Can I build my body well with this program? I don't want to look bulky I just want to get rid of this skinny look and look fit. Also I want more strength more more more stregth.

[TheAnimal220 Senior Member Find all posts View Profile Close TheAnimal220]

First of all, good job on deciding to get back at it.

If your goals are to become more muscular and gain strength, then what you have outlined isn't what I'd shoot for personally.

To make a very long story a little less long:

you must have an almost exact figure in terms of calories and macronutrient breakdown. Having a ballpark idea means you'll be wrong, and when you're wrong you either won't progress or you'll get fat.

The type of training you suggest will not get you the best results, and it won't get you there the fastest. If some extra size and strength is what you want, train like a bodybuilder. You won't get too bulky quickly. No one wakes up one day with 50 pounds of extra muscle on their frame.

As far as your program, hitting the same groups 4x per week with the same movements isn't a good idea. It would be smarter to split it into horizontal and vertical push/pull days. Even just going from 4x per week to 3x per week would make it better. Allow your muscles to rest and repair themselves.

Last but not least, I don't see anything for the shoulders. They're your most vulnerable and unstable joints, and they are surrounded by large and powerful muscle groups that you would be training (and very often also). This could become an issue for your rotator cuffs. I would add overhead presses and some medial/rear head word.

On the topic of injury: I don't know how bad your knee injury was, but if you were somewhat seriously injured then jumpsquats is a horrible idea. You'll want to keep your feet on the ground at all times. Repeated impact under load is the worst idea right now.

Look into some calisthenics videos on youtube, there are guys out there who built exceptional physiques with only bodyweight exercises and plyometrics. I'd guess that's right up your alley.

I could write a book on this, haha
TheAnimal

[pleiades Member Find all posts View Profile Close pleiades]

First of all, good job on deciding to get back at it.

If your goals are to become more muscular and gain strength, then what you have outlined isn't what I'd shoot for personally.

To make a very long story a little less long:

you must have an almost exact figure in terms of calories and macronutrient breakdown. Having a ballpark idea means you'll be wrong, and when you're wrong you either won't progress or you'll get fat.

The type of training you suggest will not get you the best results, and it won't get you there the fastest. If some extra size and strength is what you want, train like a bodybuilder. You won't get too bulky quickly. No one wakes up one day with 50 pounds of extra muscle on their frame.

As far as your program, hitting the same groups 4x per week with the same movements isn't a good idea. It would be smarter to split it into horizontal and vertical push/pull days. Even just going from 4x per week to 3x per week would make it better. Allow your muscles to rest and repair themselves.

Last but not least, I don't see anything for the shoulders. They're your most vulnerable and unstable joints, and they are surrounded by large and powerful muscle groups that you would be training (and very often also). This could become an issue for your rotator cuffs. I would add overhead presses and some medial/rear head word.

On the topic of injury: I don't know how bad your knee injury was, but if you were somewhat seriously injured then jumpsquats is a horrible idea. You'll want to keep your feet on the ground at all times. Repeated impact under load is the worst idea right now.

Look into some calisthenics videos on youtube, there are guys out there who built exceptional physiques with only bodyweight exercises and plyometrics. I'd guess that's right up your alley.

I could write a book on this, haha
TheAnimal

Thanks for replying actually I realize that I don't have enough knowledge to make a proper workout plan. I just want to be as powerful and fit as I can. I can go everyday to gym and because of the money that I spent to supplements I'm very dedicated. Can you make me a workout program? If you do, please make as hard as you can so that I can enjoy making this sport.
I'm 5"6' and 127lbs right now. (165cm and 58kg at metric system) so I gain approximately 3kg at 1 week with this program. Also last day I work on my legs it looks like no need to worry too much, I just have to make sure that I warm up very well.
I'm using musclepharm arnold ironmass mass gainer and universal gh max as a supplement.

[TheGreatDivider Senior Member Member of the Month Dec 2015 Find all posts View Profile Close TheGreatDivider]

What's with the first workout? Aweful lot of redundant exercises and unnecessary fatiguing. All the crunches and ab twisting exercises are a waste of energy. Check out Convict Conditioning 1, 2, and 3 (rumored to be released today!) and C-Mass by author Paul Wade. These are some of the best books on calisthenics you can find and I highly recommend them. They're all on torrent sites BTW. In between those 4 books you should be able to create a workout that isn't too taxing on your knees and one that won't over stress your recovery like a conventional bodybuilding routine would.

Besides that skip the useless GH supplements and the weight gainer, unless you just love the stuff. If you know anything about supplements weight gainers are seriously overpriced and mostly comprised of maltodextrin and dextrose as fillers. You can get big and strong without these on a diet with 100g protein or less, and I have the scientific studies and experience to prove this, and more carbs and fat from a normal diet maybe with some junk foods for good measure. So long as it fits your macros IIFYM, or really calories, you don't need to fuss over expensive bodybuilding foods or obsess over eating protein every few hours.

It's really not that hard to eat 4000 in a day if you just eat bigger meals and allow some dietary freedom. If cost and convenience are issues, make prison spread (ramen, chips, and tuna) and state cakes (honey buns, peanut butter, cookies). Two tins of tuna, 4 packs of ramen, a bag of chips, a honey bun, some peanut butter, and some crushed oreos... Thats like 2,500 calories of muscle building prison food you can make anywhere with a bag and some hot water. What, you never heard of this? It's so good it's addictive.

[pleiades Member Find all posts View Profile Close pleiades]

Besides that skip the useless GH supplements and the weight gainer, unless you just love the stuff.

actually Im using Gh max for penis enlargement, It increase vein produce and I have to say this I'm using bathmate only 3 days and I can clearly see there are new veins on my dick also it helps EQ you know more vein more blood, more blood more EQ and more EQ more enlarging

But besides the PE I'm not sure what should I do, thats why I'm asking you guys right now I dont care calisthenics or regular body building exercises I just want six packs fit shoulders and breasts with ideal weight. I just gain 3kg with this useless program in 1 weeks so I think my supplements and eating habits really works I just need more effective workout and if you guys help me about it, I'd be very happy.

[Deadcat83 Senior Member Find all posts View Profile Close Deadcat83]

I'd definitely check out "starting strength". 4 basic lifts, that when you do them consistently, you will put on weight and get stronger.
And like TGD said, 4000 cal/day is really not that hard. Stay away from supplements, eat whole foods (stay away from the rabbit foods), and lift heavy-ish.
Another great resource is Crossfit Football. Don't let the Crossfit part of thay scare you. Great program, but you will have to work for it.

Good luck.

[pleiades Member Find all posts View Profile Close pleiades]

today I tried kit harrington's program.
Kit Harington's muscle-building workout :: Men's Health

This program really puts on my arms, shoulders, back and legs hardly so I will do this program with some abs and extra chest workout. What do you think about that?

[Deadcat83 Senior Member Find all posts View Profile Close Deadcat83]

I think that program is all right. It's better than nothing. I like how it emphasizes the compound lifts. I'd switch out zercher squats for just plain ol' back squats. Its too easy to have core stability issues with the zercher, which will affect the effectiveNess of the exercise.

[pleiades Member Find all posts View Profile Close pleiades]

I think that program is all right. It's better than nothing. I like how it emphasizes the compound lifts. I'd switch out zercher squats for just plain ol' back squats. Its too easy to have core stability issues with the zercher, which will affect the effectiveNess of the exercise.

so I can go on? How many days should I do this program? I'm thinking 2 days kit harrington's program 2 days 300 spartans program here is the 300's workout
Bodybuilding.com - 300 Workout - Lean & Mean In Months With Spartan Warrior Training!
do I exaggerate?

[Deadcat83 Senior Member Find all posts View Profile Close Deadcat83]

300 workout is a fun, once in a blue moon workout. Doing that a couple times a week is a great way to over-train and break your body.
You gotta approach your fitness consistently over time. Doing it full bore without proper buildup and conditioning will cause more problems than gains.
Let me ask you, what have you done before this new workout regime?
Because I will promise you, if you do just the stench part of Crossfit Football for 6 months you will have considerably more noticeable gains in size and strength then you would in 6 months of those workouts.
Adding 5 lbs to your lifts every week for 6 months will make you bigger and stronger. And you don't have to train like a crazy person.

[pleiades Member Find all posts View Profile Close pleiades]

300 workout is a fun, once in a blue moon workout. Doing that a couple times a week is a great way to over-train and break your body.
You gotta approach your fitness consistently over time. Doing it full bore without proper buildup and conditioning will cause more problems than gains.
Let me ask you, what have you done before this new workout regime?
Because I will promise you, if you do just the stench part of Crossfit Football for 6 months you will have considerably more noticeable gains in size and strength then you would in 6 months of those workouts.
Adding 5 lbs to your lifts every week for 6 months will make you bigger and stronger. And you don't have to train like a crazy person.

4-5 months ago I did gym about a month, but I injured my knees again also I didn't feed my muscles very well so it was a disaster, other than my whole 6-7 years past with doing some sports like soccer, basketball, swimming.

I'm an impatient person so I don't think that I can go for 6 months without challenge myself. I need challenge and speed, I have to gain fast this is my key to get success. Thats why I'm trying to do these challenging workouts. Every time I faced with a time problem, I go to the gym and start doing my exercises but I finish so quickly (35-40 minute) but when I look at other persons lots of them started before me and they leave gym after me... this really bugs my mind I feel like I have to do some another exercises then everything start to fucked up, is 40 minute okay?

[TheGreatDivider Senior Member Member of the Month Dec 2015 Find all posts View Profile Close TheGreatDivider]

actually Im using Gh max for penis enlargement, It increase vein produce and I have to say this I'm using bathmate only 3 days and I can clearly see there are new veins on my dick https://cdn.pegym.com/forums/images/smilies/smile.png also it helps EQ you know more vein more blood, more blood more EQ and more EQ more enlarging https://cdn.pegym.com/forums/images/smilies/smile.png

There is no supplement that can increase veins. The best they can do is increase blood pressure and open blood vessels, but exercise is WAY more effective at doing this.

today I tried kit harrington's program.
Kit Harington's muscle-building workout :: Men's Health

This program really puts on my arms, shoulders, back and legs hardly so I will do this program with some abs and extra chest workout. What do you think about that?

Dude, this workout sucks. Not just for being a Men's Unhealthy muscle-rag routine either. The lay out has you doing a couple good exercises that will get you strong, and then a bunch of useless exercises that are energy draining, redundant, and hard to pull off with good form. In short, it's another one of MH's workouts with way too much crap that is designed to have you fail so you'll keep subscribing and reading their BS.

Here's why it sucks one exercise at a time.

Wide angle deadlifts:
Places a lot of stress on your elbows and hard to perform with correct deadlifting form. If you're new to deadlifting have someone show you how so you don't hurt your lower back.

One arm cable flys:
Not only is this a waste of energy in the beginning of your workout, it's just not effective for building your chest. You're better off skipping these and moving onto the dips which will help deload your spine after deadlifts and squats. Which brings me to....

Zercher squats:
Stupid and dangerous. I doubt you'll be able to keep from rounding your back with these. Either learn how to do front squats or do regular squats with good form.

Bodyweight squats:
Why? You just did deadlifts and squats, unless you were slacking off and taking it easy you don't need more leg work. Again, posture is everything. Keep your head up and your back straight.

Commando pullups:
Another exercise that looks exciting on paper but is not worth it. Learn how to do pullups, get to 3 sets of 20 before trying close grip.

Shoulder Ws:
A slipped disk waiting to happen. This exercise places too much pressure on your lower back. Instead of this try wide grip bodyweight rows for sets of 20.

Chest dip:
These are fine, but they are going to be hard to do after everything before. These are better used towards the beginning of a workout after a hard set of pushups or heavy bench presses.

Swiss ball pec stretch:
This is not needed. Stretching like this teaches your muscles to relax at the bottom of a rep when you need your strength the most, and you're going to lose some strength doing them before the incline presses. Instead do dynamic stretching if needed.

Cobra pose:
Not nearly as good as bridging. You're better off bridging and using a foam roller... Which is good piece of equipment for loosening up your lower back before deadlifts.

Incline press and Press ups:
Why? You just did dips, you don't need to work your chest from every angle... Or any other muscle for that matter. This is just taxing your recovery after all you've done.

One thing I need to point out to you is that when you're looking to get bigger and stronger LESS IS MORE. If you try to squeeze in a bunch exercises in one workout you're really not going to be giving them your all. On a subconscious level you'll be saving your energy rather than pouring everything in a handful of exercises and reps, which is going to build you up faster than a this silly workout.

so I can go on? How many days should I do this program? I'm thinking 2 days kit harrington's program 2 days 300 spartans program here is the 300's workout
Bodybuilding.com - 300 Workout - Lean & Mean In Months With Spartan Warrior Training!
do I exaggerate?

That's too much. Are you looking to get big? Then you should be working out harder less often. 3 days at the most, 5 if you really want to, but with your schedule going to school and getting enough sleep you'll really want to avoid stress and over training. Focus on your core calisthenic and weight exercises and see how you feel after a week or two before adding in secondary and isolation exercises.

What's with the program jumping? Why do you feel the need to do something completely different if you were already gaining from your regular calisthenics workout. These are fad workouts and these are going to be hard to stick to for more than a few months.

I remember reading M&F when 300 came out. I looked into their workout, and this ain't it. The 300 workout was really a crossfit style test performed after months of regular bodybuilding training (with a little extra Rx help). I'll save space her by jumping to the point. High reps are unnecessary and more of a cardio/endurance thing. If you're looking to get big this ain't going to help you.

Try this instead. The ?Diesel 20?: Add Twenty Pounds of Muscle in One Year ?Using Only Bodyweight | PCC Blog
It's simple. It's hard enough. It's something similar to what you're used to but with a few more challenging variations to your basic pushup, pullup, crunch routine. Avoid the common newbie pitfall of thinking you need to follow flashy workout routines like you see in magazines and stick with something like this that is simple but challenging.

[TheGreatDivider Senior Member Member of the Month Dec 2015 Find all posts View Profile Close TheGreatDivider]

4-5 months ago I did gym about a month, but I injured my knees again also I didn't feed my muscles very well so it was a disaster, other than my whole 6-7 years past with doing some sports like soccer, basketball, swimming.

I'm an impatient person so I don't think that I can go for 6 months without challenge myself. I need challenge and speed, I have to gain fast this is my key to get success. Thats why I'm trying to do these challenging workouts. Every time I faced with a time problem, I go to the gym and start doing my exercises but I finish so quickly (35-40 minute) but when I look at other persons lots of them started before me and they leave gym after me... this really bugs my mind I feel like I have to do some another exercises then everything start to fucked up, is 40 minute okay?

Not if you want to see physical progress. After about 45min to an hour testosterone drops and you start taxing your recovery abilities. People that workout for hours and hours tend to take long breaks, mess around, and not make much progress over time. Unless you're doing a lot of steroids your time is better spent recovering and having a life outside of bodybuilding. 30-45min is perfect. Get in, workout, get out, get enough to eat, and get to bed early - Winning formula!

[Deadcat83 Senior Member Find all posts View Profile Close Deadcat83]

Listen to TGD.

Personally, this is why I've always liked CF Football's Strength Program. It's a linear progression, where you lift 2 days on, 1 day off (Mon, Tues, Thurs, Fri). Usually it's formatted like this:

Monday - Squat and strict press, 3 x 5 each and some assistance work.
Tuesday - Deadlift 3 x 5 and some assistance work.
Thursday - Squat and bench press 3 x 5 each with some assistance work.
Friday - Power clean, 3 x 5.

Super simple and super efficient. Total, you can do all the work including warm ups/stretching in under an hour. I did it for about 2 months before I got a new job and couldn't make it to open gym any more at my gym. By the end of it, I was doing 5 reps of what was my 1RM when I started the program.

You do that program, eating a LOT of food (again, consisting mostly of animal protein, fats and carbs... slightly higher on the carbs, something along the lines of 35/30/35 (protein/fat/cardio), and make sure you get your sleep in and don't party like an idiot... you'll put on weight and strength so fast, it'll be unreal.

The last thing I will say is if you can swing it, pay to have someone coach you and teach you how to move in each of those domains. That is so critical, I cannot stress it enough. As guys, we don't want too have people teach us... until we realize that being taught and shown how to move makes us better, then we're sponges. Skip that "figuring out" phase and just get yourself learned up some.

[pleiades Member Find all posts View Profile Close pleiades]

Listen to TGD.

Personally, this is why I've always liked CF Football's Strength Program. It's a linear progression, where you lift 2 days on, 1 day off (Mon, Tues, Thurs, Fri). Usually it's formatted like this:

Monday - Squat and strict press, 3 x 5 each and some assistance work.
Tuesday - Deadlift 3 x 5 and some assistance work.
Thursday - Squat and bench press 3 x 5 each with some assistance work.
Friday - Power clean, 3 x 5.

Super simple and super efficient. Total, you can do all the work including warm ups/stretching in under an hour. I did it for about 2 months before I got a new job and couldn't make it to open gym any more at my gym. By the end of it, I was doing 5 reps of what was my 1RM when I started the program.

You do that program, eating a LOT of food (again, consisting mostly of animal protein, fats and carbs... slightly higher on the carbs, something along the lines of 35/30/35 (protein/fat/cardio), and make sure you get your sleep in and don't party like an idiot... you'll put on weight and strength so fast, it'll be unreal.

The last thing I will say is if you can swing it, pay to have someone coach you and teach you how to move in each of those domains. That is so critical, I cannot stress it enough. As guys, we don't want too have people teach us... until we realize that being taught and shown how to move makes us better, then we're sponges. Skip that "figuring out" phase and just get yourself learned up some.

Alright I'll do this program and yes I have some questions about it.
why this power clean is so special that there is no other exercise on fridays? If I do this I'm definitely feel bad because It'll probably takes only a 7-8 minute :/ I mean how this program better than others that I share? I don't get it...
and what is this some assitance work? I don't know...