Thanks Code
I've already decided to start slow - last time I started too fast I hurt myself.
I still thinking about the gallon of milk a day. Sounds like a good idea, anyone else have experience with this?
... Whoa Jase! You'll be peeing white and the other end will either be clogged up or like a fire hose! Extremes of anything mate dont really work hey...
You have to break this down into 2 basic areas... food and exercise. Ignore one and you screw up the other.
Food - its simple. Jump on line, find a calorie counter, enter your height and weight etc and it will give you a basic figure for what you need to live and breathe. Then add approx 10, maybe 15% at the very very most if you plan to hit the weights on a regular basis.
Thats your target - and work on a weekly figure so you can average out good and bad days - people get too hung up and fixated on exacts... it will drive you nuts. If you have a high intake one day cut it back the next few - dont panic or be too extremest in either direction.
As to where to get the calories... buy your self a protein powder that contains various whey proteins (some absorbed better than others) that also has a carb content. Some dont, but you will need the carbs for energy and fuel. Then (heres the milk part
) chug one mid morning, before you workout and after (assuming arvo workouts - or swap if not). Its that simple.
Exercise - well its a good move to cut back your running. Dont stop just cut it back for a while, other wise its 2 steps forward one back.
- Only work out 3 - 4 times a week max.
- You need to lift slowly, with good form.
- Start lightish but get to a point where about 8 reps is the max you can do per set.
- 3 sets is way more than enough.
- Alternate body parts so you never hit the same part 2 sessions in a row.
- Do compund exercises that use multiple muscle groups - bench press, pull ups, squats, deadlifts as the core of your work outs.
- Only do 3 exercises per body part in a session - compounds first before you tire, then specifics like flyes or dumbell curls etc.
- Most importantly - REST. We skinny guys over do it. Your body rebuilds and gains size in the days where you dont work out. So on those days take it easy, get your protien still (its the most important day the day after you workout) - and REST.
Hope that doesnt sound too hard, you've already got the dedication to run, you've just got to refocus a little. And remember, its not going to happen over night. Quality gains take months.
But when they do they are worth it. Codeerrors thread rolls over 18 months but the changes are balanced, proportional and safe. Hes a great example of consistent, real life effort.
The same will happen for you mate... you've just got to stick at it.
