The Glade 4.0

Due to some recent changes in diet and activity, I've lost about 15 pounds. This loss has put me back in-line with my high school self, and I've been feeling pretty good about that. However, I'm at a point in my life where I'd like to have a bit more muscle mass than I currently do. My chest in particular is quite scrawny ;p

Right now:
164 lb.
5ft 9in

I've done some research and I'm thinking of starting a workout routine with (relatively) high weights, low reps. I may also combine that with some HIIT once I get into the hang of things. My understanding is that I don't want to burn off too many of my calories through aerobic exercises, as lactic acid can deteriorate the muscles. It might be smart to note that I'm not coming into things from a sedentary lifestyle. I'm not out every day, but I do still skateboard among other things.

I'm not 100% sure on what my caloric intake should be, how many days a week I should work out, etc. Also, I would ideally like to be able to work out at home and avoid the gym fees, so any home equipment suggestions would be sweet too.

Input/advice appreciated.

If you want to fill out and generally get bigger, while staying lean, I highly advise heavy squats. Programing wise I also highly recommend Starting Strength. Nutrition, you want lean protein, veggies, fats, some fruit. Lots of it.

The nutrition will be the vast majority of it. Eat a lot, cleaner the better. Lift heavy **** and it will increase your appetite. If you don't currently work out you'll see fast gains pretty much whatever you do so don't over think things.

I have also heard good things about this program:

http://www.amazon.com/Scrawny-Brawny-Co ... 1594860882

This was my result from crossfit and eating clean last July:



Since then I wanted to gain strength and muscle. I'm currently at 185-190 but need to get rid of some fat since my diet was pretty crappy relative to what i was doing. I blame the cold weather =p

Anyway from doing the strength program and eating a lot my shoulders, chest and back are much wider, gained size in general and definitely added muscle / got stronger. This is me a couple of months ago, hard to tell but you can kinda see my back looks broader which is what I was going for pretty much:



Hope that helps.

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Dash and Raf are the ones to go to for advice

Raf helped me tons!

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Dream as if you'll live forever...
...Live as if you'll die tomorrow

Vivere Senza Rimpianti

I ordered a push/pull up bar and some resistance bands to get my body back into the routine of working out. Once they get here I'll make the thread official with a starting point picture/weigh in and hopefully it'll serve as some motivation to keep going.

I like this idea

_________________


Dream as if you'll live forever...
...Live as if you'll die tomorrow

Vivere Senza Rimpianti

Don't skimp on the protein before and after your workouts. Like Dash said nutrition is a large part of it.

Fight pirates with kitchen utensils with piranhas dangling from your testicles in the harsh vacuum of outer space to see huge strength gains.

Failing that, Dash pretty much summed it up. Get core lifts down technique wise (squat, deadlift, bench, military/overhead press, pull-up, row) and lift lots of weight where you can only do 4-6 reps. Do 5 sets or so. Eat a lot. Get leaner later.

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"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

My start has been pretty slow. I'm admittedly pretty out of shape so my thread may be lacking on updates for a week or two while my body slowly remembers what a real workout feels like.

Well, I've managed to put on some muscle but I've dropped even further to about 157lb. Looking a lot more cut than I used to. Unfortunately I'm likely going to be putting some weight back on during the next eight weeks, because I'll be on a 14 hour work schedule and I doubt workouts will be high on my priorities. Maybe the stored fat will fuel some muscle gain once I have a normal schedule again. We'll see.

Like Dash said, do your big compound lifts, and do them as heavy as you can with strict form. Some may be an ego bruiser, but you'll quickly gain strength and confidence.

http://www.exrx.net/Lists/Directory.html a little overwhelming, but shows good form for doing some exercises and tips on how to do them correctly.

http://startingstrength.wikia.com/wiki/ ... ength_Wiki I like the concept of Starting Strength, but don't think it's a good beginner program unless you have an experienced partner.

http://newbie-fitness.blogspot.com/2006 ... ength.html I liked this one better than normal SS, and used it to get from being a runner/climber to lifting heavier weights.

Either way good luck, once you start lifting heavy on the regular you'll be buying new clothes in no time.

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A man who has nothing for which he is willing to fight, nothing which is more important than his own personal safety, is a miserable creature and has no chance of being free unless made and kept so by the exertions of better men than himself. ~ John Stuart Mill

If you are doing 5 sets of 4-6 reps how long should you be resting between sets?

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Low rep sets should generally have 3-5 minute rest periods.

Little update on myself:
My work schedule is back to normal and I've started running a bit on my lunch breaks. Not too far, ~2.5mi. I'm also looking into a membership at a Solid Rock nearby because I love rock climbing and they've also got gym equipment. Unfortunately an $80/mo membership is making me a little gun shy.