Workout and Diet Advice

[wirunnerdude]

Hey guys!

I've recently started going back to the gym and I'm looking for some advice about my diet and workout.

Background Info:

I'm 22 and I feel underweight for my height, so I'm headed back to the gym to try my best to put on some more muscle. I'm about 6 ft and around 130 lbs. I'm pretty tiny, but don't get me wrong, I'm deceptively strong for my size.

The problem is, I have an unbelievably high metabolism. I could eat 6 plates at a buffet and have them all burned off by dinner without even trying.

The Workout:

From what I've gathered (here on JUB and other places) so far, I need to conserve my calories and push myself hard on the free weights. I can definitely feel the workout I'm using the next morning. Any tips, suggestions, or changes you guys would make?

This is the current routine I'm using (ripped from muscleandstrength.com):

Monday - Chest, Triceps, and Abs

Chest:
4 X 6-8 Barbell Bench Press
4 X 6-8 Incline Dumbbell Bench Press
3 X 10 Dumbbell Flys

Triceps:
4 X 6-8 Close Grip Bench Press
2 X 8-10 French Press
2 X 8-10 Tricep Dips

Abs:
3 X 12 Cable crunch
3 X 10 Weighted leg raise
3 X 12 Weighted exercise ball crunch

Tuesday - Back and Biceps

Back:
4 X 6-8 Bent Over Dumbbell Row
4 X Until Failure Wide Grip Pull Up
4 X 8-10 Cable Reverse Grip Rows

Biceps:
4 X 6-8 Standing Barbell Curl
2 X 8-10 Alternate Seated Dumbbell Curl
2 X 8-10 Concentration Curl

Wednesday - Off

Thursday - Quads, Hamstrings, Abs

Quads:
4 X 8-10 Squat
3 X 6-8 45 Degree Leg Press
3 X 8-10 Hack Squat

Hamstrings:
3 X 6-8 Stiff Leg Deadlifts
3 X 8-10 Leg Curl

Abs:
3 X 12 Hanging knee raise, twisting
3 X 10-12 Decline sit ups (weighted)
4 X 10 Decline abdominal reach (weighted)

Friday - Shoulders and Calves

Shoulders:
3 X 6-8 Seated Dumbbell Press
3 X 8-10 Seated Barbell Press
3 X 10-12 Dumbbell Lateral Raise
4 X 8-10 Barbell Shrug

Calves:
3 X 12-15 Standing Calf Raise
3 X 6-8 Seated Calf Raise

Saturday and Sunday - Off

The Diet:
My diet is my biggest problem. My problem is 5-fold:

1. I work a 10 hour night shift, so finding time to eat during that shift is difficult let alone eating healthy.

2. When I'm not working I'm usually out and about, not near a kitchen or anywhere I can prepare a decent meal.

3. I HATE cooking, and I'm not particularly great at it. I can barely cook pre-packaged noodles!

4. I hate the calorie/nutrient counting. The inconvenience of tabulating my daily intake often makes it hard for me to sustain a healthy diet.

5. Actually getting the calories I need can be difficult. Because of my fast metabolism I burn off my calories rather quickly, making sure I get enough calories to sustain my weight, let alone increase it can be difficult sometimes.

So up to this point, my diet has been a matter of convenience. Fast food, prepackaged foods that cook in 2 minutes, ect...

I understand completely that building the mass that I want will take a radical diet change and I have attempted to do so once in the past, but I was unable to sustain it for more than 3 weeks.

I've read all sorts of things pertaining to dietary requirements, but the internet is a vast sea of contradictions. From what I gather, I need:

Protein:
About 150g of protein a day. 0.8g of protein per Kg of body weight is needed to function so I figured I'd up it to 2.5g per Kg of body weight to build mass and err on the side of too much than not enough.

Calories:
About 3120 calories. Assuming 24 calories per total pound of body weight.

Are these figures about right?

So my questions are:

What can I do to make healthy eating habits more bearable and convenient?

What exactly are the dietary requirements from someone like me to actually gain weight?

Any comments or suggestions on anything?

Last but not least!

Baseline Measurements:
I didn't have a tape measure so I used rope and a metal measuring tape but it should still be pretty close.

Waist: 30 in
Chest: 38 in
Bicep: 12 in
Legs: 19.5 in

Pics:
Close-up
http://www.flickr.com/photos/49764294@N04/4564346956/

Pool-side
http://www.flickr.com/photos/49764294@N04/4563745621/

Face pic
http://www.flickr.com/photos/49764294@N04/4564346222/

Stuffing said face with sushi!
http://www.flickr.com/photos/49764294@N04/4563745501/

Any input you guys have would be greatly appreciated!

 

[Audio Tech]

Welcome to JUB!

I'm sure you'll get lots of good advice here, but allow me to make a comment or two.

First, you do not look unhealthy at all at that weight. Second, nothing wrong with putting on more muscle.

But in case you are concerned at your current weight, let me tell you what I looked like at 22-25. About the same. I weighed 135 pounds at 5"11, was strong as an OX, ate like you would not believe, and the more I worked out, the more I ate. But I just burned calories like a furnace and would not put on an ounce. At 26-27, I started gaining weight naturally. NOW I have to work to keep it off, though I never really get fat.

Anyway, nothing wrong with your body, and if you feel you want to beef up some, great! Just keep in mind that you may have to really work at it until your (wonderful) metabolism slows down a bit. Usually you can pack on muscle better in your mid to late 20's. Your body is like a blast furnace right now. May as well enjoy it while you can.

Good luck, and hopefully you'll keep us posted if you reach your goal.

 

[dangermouse]

In order to make gaining muscle mass easier, you need to be working on a calorie surplus, which means taking in more than you put out. 3000 calories sounds about right.

If you're having trouble reaching your calorie limit, get a post-workout shake that has a bunch of carbs as well as protein. Then, carry around a bag of nuts (almonds and cashews are great) and munch on those whenever you get peckish. Nuts are one of the most calorie dense foods out there, and are packed with protein and good fats.

If you're having trouble getting enough calories in after that, don't be afraid to look to the carbs. Wholemeal rice and pasta, that sort of thing.

If you're terrible at, and hate cooking, learn yourself 5 recipes, then cook in bulk and freeze the meals, that way you only have to cook twice a week.

 

[lamiejamie]

...Because of my fast metabolism I burn off my calories rather quickly...

UGH so jealous... I'm on the complete opposite end (eating too much and having little to no energy). sucks!

 

[soulseeker]

I have similar problem too. I eat forever without gaining weight. I am 21, 140, 6ft.

You are cute btw.

 

[wirunnerdude]

Thanks for all the advice so far guys!

@Audiotech
Thanks for the warm welcome! Your recollection sounds a lot like me so I gather it will be easier as I age a little bit. Good to know. I'll definitely try to keep you guys posted.

@Dangermouse
Wow, TONS of helpful advice here! So I'm glad I figured the 3000 calories right. As for snacking on nuts, I love almonds so that'll work out perfectly, I'd have never thought of that! Also, pre-cooking and freezing meals is a good idea. I've never really thought of that, it'd make it easier for sure. I would just have to find a few recipies that I like and could make pretty easily.

@Soulseeker
Hah, thanks man

Other thoughts:

Someone mentioned that I am low on my protein estimate and suggested 175-200g , would that be more beneficial? I've read about the "GOMAD" (Gallon Of Milk A Day) is that recommended? It seems like an easy way to get some extra calories and protein.

In my 10 hour shift I have a 1 hour lunch break that I can eat, but during the other 9 hours how do I keep my calorie/protein intake up? Would protein bars, nuts, and a protein shake or something be enough?

There is also a concern that I may be over-training. Is the 2 days on 1 day off 2 days on 2 off too much?

Thanks guys!

 

[Audio Tech]

Thanks for all the advice so far guys!

@Audiotech
Thanks for the warm welcome! Your recollection sounds a lot like me so I gather it will be easier as I age a little bit. Good to know. I'll definitely try to keep you guys posted.

Thanks guys!

Absolutely! It gets easier as you get a little older. In fact, in your late 20's to late 30's is usually when you can REALLY pack on muscle. After that, it turns to lard... LOL!

Also, the nuts is a good idea. I eat walnuts, cashews, and almonds during the day. If you want the most bang, eat walnuts. Almonds are good for you, but lower in fat and calories. You'll need calories and protein.

I suspect, that with your metabolism you MAY have point where too much exercise will make you drop weight no matter how much you eat. This was my problem back then. You'll just have to see what works for you. The GOOD thing is that right now you can eat whatever you want. Man, enjoy it now.....

Try reading codeerror's (sp?) fitness thread. He got some GREAT results.