Newbie--am I doing anything right here
Newbie--am I doing anything right here
I'm a former marathon runner and just started lifting approx. 2 months ago. I've been doing a lot of research on this site and others, but I'm not sure I'm eating enough and not sure if I'm running too much.
I'm 5' 11", approx.152 lbs. not sure about body fat %, but obviously I'm looking to put on some weight. I also want to lose the fat around the belly that has been accumulating despite running for the past several years.
my current workout schedule is as follows:
Mon- Back and triceps-- 5 exercises 4 sets each -max reps 8-10
Wed-Chest and Biceps-- same
Fri-Legs and delts-- same.
I do abs 3 or 4 days a weeks usually 4 exercises-- approx 30-40 minutes.
I've cut my running down from 40-50 miles a week to 20-25.
My diet is pretty clean, I'm eating between 2300 and 2600 calroies most days and I've been trying to take in 180-200 grams of protein a day. currently using whey isolate and eating lean meats, fish, lots of cottage cheese, eggs, egg whites.
I have definitely seen some progress but I haven't gained any weight (actually lost 10 lbs. since I started lifting and eating right. I can post some current photos, unfortunately I don't have any befores thoug.
Just trying to get some thoughts on if I'm on the right track or not.
Any ideas or suggestions would be appreciated.
Looks like you have two choices to lose that fat on your stomach. One, do a cut then a lean bulk. Or two do a lean bulk and then cut. How much weight are you trying to gain. 2600 calories is not enough IMO for a bulk. At your weight you need to be hitting in the lower to mid 3000's for some weight gain. If you also want to keep on running as much as you do you may want to go to the upper 3000's. Your doing the right thing by going lean, you just need to eat more. How often are you eating a day?
I probably eat 4-5 times a day on average depending on work.
I don't really have a number in mind as far as how much weight I want to gain, I just want know that my arms and legs are pretty skinny and I would definitely like to add some muscle
if i were you. i d stop running. when i use to run myself i couldnt gain any weight past 170lbs. i was runing 15miles a week. 5 miles 3 times a week. i was at 170 ripped. i quit running an only then did i become more powerful and gain weight. Plus if you are running 25 miles aweek you are running to much. you need to be eating 3600 calories if u want to run that much.. all and all i say u cut back ur running to once a week(just to keep ur heart rate alive) and lift 4times a week. run 5 miles on a non lift day.
2 Attachment(s) really, run only once a week, wow!
....ok well if I cut down to 5 miles a week, how many calories due to I need to bulk up. Do I need to do a "clean" bulk?
here's some current photos
Here's some basic info . . .
U should read all the stickies in the Nutrition section. Here is a good one 2 start with, boyscouT's legendary beginner's guide:
Bro your stomach would def be alot worse. If I were you I'd DEFINATELY bulk. And yea I'd do it clean, I really don't believe in dirty bulks I see no positives in them other then you have a bad excuse to eat whatever you want.
I'd take in around 2,800-3,000 cals, CLEAN. 50% Carbs, 30% protein, 20% fat. So that's like 375g carbs, 200g protein and 150g fat. Numbers are at the max so you might wanna dumb them down a little. What I mean by clean is mostly clean carbs. Stay away from sugar unless its right after your workout. Wheat and grain everything, brown rice, quinoa is great, all that. Alot of fruit early in the day. Fat from fish oil, natty pb, flaxseed and all that.
Once you build muscle you'll burn more cals regardless and it'll be easier for you to cut plus u'll have muscles to show off. You said you're just starting out so you should get gains pretty fast so I'd only bulk for like 2 months, then try a cut for 1 and see how you like it and go from there.
thanks for the responses. I will definitely increase my calorie intake.
does anyone else have any thoughts on how much cardio (running) I should be doing while I try to bulk??
bump
thanks for the responses. I will definitely increase my calorie intake.
does anyone else have any thoughts on how much cardio (running) I should be doing while I try to bulk??
I'd say very little. Maybe just 10-15 mins at like 60% MHR after some of your workouts to boost GH then maybe once on your non lifting days. This will slow your results thou. It's up to you. See how the bulk is working out for you and if you're gaining alot of fat up the cardio, and if your not seeing results cut it down.
I'm a former marathon runner and just started lifting approx. 2 months ago. I've been doing a lot of research on this site and others, but I'm not sure I'm eating enough and not sure if I'm running too much.
I'm 5' 11", approx.152 lbs. not sure about body fat %, but obviously I'm looking to put on some weight. I also want to lose the fat around the belly that has been accumulating despite running for the past several years.
my current workout schedule is as follows:
Mon- Back and triceps-- 5 exercises 4 sets each -max reps 8-10
Wed-Chest and Biceps-- same
Fri-Legs and delts-- same.
I do abs 3 or 4 days a weeks usually 4 exercises-- approx 30-40 minutes.
I've cut my running down from 40-50 miles a week to 20-25.
My diet is pretty clean, I'm eating between 2300 and 2600 calroies most days and I've been trying to take in 180-200 grams of protein a day. currently using whey isolate and eating lean meats, fish, lots of cottage cheese, eggs, egg whites.
I have definitely seen some progress but I haven't gained any weight (actually lost 10 lbs. since I started lifting and eating right. I can post some current photos, unfortunately I don't have any befores thoug.
Just trying to get some thoughts on if I'm on the right track or not.
Any ideas or suggestions would be appreciated.
Answer:
Looks like you have two choices to lose that fat on your stomach. One, do a cut then a lean bulk. Or two do a lean bulk and then cut. How much weight are you trying to gain. 2600 calories is not enough IMO for a bulk. At your weight you need to be hitting in the lower to mid 3000's for some weight gain. If you also want to keep on running as much as you do you may want to go to the upper 3000's. Your doing the right thing by going lean, you just need to eat more. How often are you eating a day?
Answer:
I probably eat 4-5 times a day on average depending on work.
I don't really have a number in mind as far as how much weight I want to gain, I just want know that my arms and legs are pretty skinny and I would definitely like to add some muscle
Answer:
if i were you. i d stop running. when i use to run myself i couldnt gain any weight past 170lbs. i was runing 15miles a week. 5 miles 3 times a week. i was at 170 ripped. i quit running an only then did i become more powerful and gain weight. Plus if you are running 25 miles aweek you are running to much. you need to be eating 3600 calories if u want to run that much.. all and all i say u cut back ur running to once a week(just to keep ur heart rate alive) and lift 4times a week. run 5 miles on a non lift day.
Answer:
2 Attachment(s) really, run only once a week, wow!
....ok well if I cut down to 5 miles a week, how many calories due to I need to bulk up. Do I need to do a "clean" bulk?
here's some current photos
Answer:
Here's some basic info . . .
U should read all the stickies in the Nutrition section. Here is a good one 2 start with, boyscouT's legendary beginner's guide:
Answer:
Bro your stomach would def be alot worse. If I were you I'd DEFINATELY bulk. And yea I'd do it clean, I really don't believe in dirty bulks I see no positives in them other then you have a bad excuse to eat whatever you want.
I'd take in around 2,800-3,000 cals, CLEAN. 50% Carbs, 30% protein, 20% fat. So that's like 375g carbs, 200g protein and 150g fat. Numbers are at the max so you might wanna dumb them down a little. What I mean by clean is mostly clean carbs. Stay away from sugar unless its right after your workout. Wheat and grain everything, brown rice, quinoa is great, all that. Alot of fruit early in the day. Fat from fish oil, natty pb, flaxseed and all that.
Once you build muscle you'll burn more cals regardless and it'll be easier for you to cut plus u'll have muscles to show off. You said you're just starting out so you should get gains pretty fast so I'd only bulk for like 2 months, then try a cut for 1 and see how you like it and go from there.
Answer:
thanks for the responses. I will definitely increase my calorie intake.
does anyone else have any thoughts on how much cardio (running) I should be doing while I try to bulk??
Answer:
bump
Answer:
thanks for the responses. I will definitely increase my calorie intake.
does anyone else have any thoughts on how much cardio (running) I should be doing while I try to bulk??
I'd say very little. Maybe just 10-15 mins at like 60% MHR after some of your workouts to boost GH then maybe once on your non lifting days. This will slow your results thou. It's up to you. See how the bulk is working out for you and if you're gaining alot of fat up the cardio, and if your not seeing results cut it down.