I've put this off for way too long, trying to convince myself that looks didn't really matter, but I finally decided to get this aspect of my life under control. Pook's post "What every skinny guy should know" really opened my eyes, as did journals such as Lifeforce's.
This isn't the first time I've tried lifting, but this time I'm going to do it right. Before I just messed with machines, not really knowing what I was doing and not really changing my diet. Needless to say I didn't gain any weight.
My stats:
Age: 19
Height: about 6 ft.
Weight: 142
Leg workout (this is what I did yesterday. Comments would be appreciated)
Squats:
10 reps of 95 lbs.
8 reps of 115 lbs.
8 reps of 115 lbs
Deadlifts:
10 reps of 95 lbs.
8 reps of 105 lbs.
8 reps of 105 lbs.
Straight-leg deadlifts:
10 reps of 105 lbs.
8 reps of 105 lbs.
8 reps of 105 lbs.
Standing calf raises:
10 reps of 100 lbs.
8 reps of 120 lbs
8 reps of 120 lbs.
Comments: I didn't really know what a good starting weight was (or how heavy the bar was by itself at first), so after the first set of each exercise I felt that I could raise the weight a bit. At the time it didn't feel that bad, but my legs and lower back are sore as hell today. Hopefully that's a good thing... I'm not sure if I did the deadlifts correctly, as I found it difficult to keep my back straight and not hit my knees with the bar. When I get used to this I will go with fewer reps with more weight.
As I said, I'd appreciate any comments. Also, could someone suggest a good starting upper body workout? I'm going to do that tomorrow and some input would be helpful. I want to keep it simple, just the major compound exercises first, and I'll add some isolation exercises once I get used to it.
Diet
I could use some help here too. I'm thinking something like this:
Meal 1 - breakfast:
- 2 bowl of raisin bran with milk
- fruit (probably apple or banana)
- possibly eggs (if the dining hall is serving them that day)
- glass of milk
comments: This should give me some good carbs, and some protein if there are eggs, but I may have to add a protein drink to get enough protein in this meal.
Meal 2 - between classes:
- Oatmeal with protein supplement
- maybe another piece of fruit
- can of tuna
- water
comments: carbs, protein... Not sure how well tuna's going to go with oatmeal o_o
Meal 3 - Lunch:
This will vary based on what the dining hall is serving. Estimate:
- some kind of meat
- some kind of pasta
- green beans/corn/some vegetable
- milk or water
comments: This one will vary from day to day in protein availability, but I can make up for it with protein supplement I suppose.
Meal 4 - between classes:
- can of tuna
- oatmeal with protein supplement
- water
Meal 5 - Dinner:
Same as Lunch
Meal 6 - evening:
- Peanut butter
- more tuna
- water or milk with protein supplement
As a college student without a car, my trips to the grocery store are fairly infrequent. This is what I have to work with now. A few questions:
1) What should be added to this?
2) Does it matter what kind of milk? (skim, 2%, or chocolate... I like chocolate )
3) Is fruit juice (like 100% apple juice) okay or too much sugar?
4) Is canned fruit okay, or too much sugar?
5) Is beef jerky a suitable source of protein or is it unhealthy?
6) Should I get a 100% whey protein supplement? Currently I have a "protein mix" that includes whey but has other kinds of protein and a bunch of vitamins and such.
7) Does oatmeal have to be plain or can it be flavored (i.e. Quaker Instant Oatmeal maple & brown sugar, cinnamon & spice, apples & cinnamon)?
I really want to do this right and get results, so any advice would be appreciated.
This isn't the first time I've tried lifting, but this time I'm going to do it right. Before I just messed with machines, not really knowing what I was doing and not really changing my diet. Needless to say I didn't gain any weight.
My stats:
Age: 19
Height: about 6 ft.
Weight: 142
Leg workout (this is what I did yesterday. Comments would be appreciated)
Squats:
10 reps of 95 lbs.
8 reps of 115 lbs.
8 reps of 115 lbs
Deadlifts:
10 reps of 95 lbs.
8 reps of 105 lbs.
8 reps of 105 lbs.
Straight-leg deadlifts:
10 reps of 105 lbs.
8 reps of 105 lbs.
8 reps of 105 lbs.
Standing calf raises:
10 reps of 100 lbs.
8 reps of 120 lbs
8 reps of 120 lbs.
Comments: I didn't really know what a good starting weight was (or how heavy the bar was by itself at first), so after the first set of each exercise I felt that I could raise the weight a bit. At the time it didn't feel that bad, but my legs and lower back are sore as hell today. Hopefully that's a good thing... I'm not sure if I did the deadlifts correctly, as I found it difficult to keep my back straight and not hit my knees with the bar. When I get used to this I will go with fewer reps with more weight.
As I said, I'd appreciate any comments. Also, could someone suggest a good starting upper body workout? I'm going to do that tomorrow and some input would be helpful. I want to keep it simple, just the major compound exercises first, and I'll add some isolation exercises once I get used to it.
Diet
I could use some help here too. I'm thinking something like this:
Meal 1 - breakfast:
- 2 bowl of raisin bran with milk
- fruit (probably apple or banana)
- possibly eggs (if the dining hall is serving them that day)
- glass of milk
comments: This should give me some good carbs, and some protein if there are eggs, but I may have to add a protein drink to get enough protein in this meal.
Meal 2 - between classes:
- Oatmeal with protein supplement
- maybe another piece of fruit
- can of tuna
- water
comments: carbs, protein... Not sure how well tuna's going to go with oatmeal o_o
Meal 3 - Lunch:
This will vary based on what the dining hall is serving. Estimate:
- some kind of meat
- some kind of pasta
- green beans/corn/some vegetable
- milk or water
comments: This one will vary from day to day in protein availability, but I can make up for it with protein supplement I suppose.
Meal 4 - between classes:
- can of tuna
- oatmeal with protein supplement
- water
Meal 5 - Dinner:
Same as Lunch
Meal 6 - evening:
- Peanut butter
- more tuna
- water or milk with protein supplement
As a college student without a car, my trips to the grocery store are fairly infrequent. This is what I have to work with now. A few questions:
1) What should be added to this?
2) Does it matter what kind of milk? (skim, 2%, or chocolate... I like chocolate
)3) Is fruit juice (like 100% apple juice) okay or too much sugar?
4) Is canned fruit okay, or too much sugar?
5) Is beef jerky a suitable source of protein or is it unhealthy?
6) Should I get a 100% whey protein supplement? Currently I have a "protein mix" that includes whey but has other kinds of protein and a bunch of vitamins and such.
7) Does oatmeal have to be plain or can it be flavored (i.e. Quaker Instant Oatmeal maple & brown sugar, cinnamon & spice, apples & cinnamon)?
I really want to do this right and get results, so any advice would be appreciated.
