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So you want to gain lean quality muscle while keeping a lean athletic build???,The most i weighed was 72 kgs. Not really fat but i went huge. Was benching and doing squats a lot. Before i used to be very skinny. To gain weight i ate a lot of chicken and used Progain Protein shake. Leg presses and Squats played a huge role in my exercise routine. Last year i lost a lot of weight because i couldn't asked training so much and eating so much. So i dropped 10kgs in few months. I plan on going upto 70kgs again but this time i want less body fat and more muscle mass. I use Protein 90+ protein shake.
Long story short if you want to lose weight burn more calories then consuming them. but its hard. Avoid desi food please. Specially our Pakistani heavy foods such as gosht salan. biryani, korma, nihari paye etc. You can eat curry few times in a week as some curry is supposed to be good for us because of the natural herbs and spices we use.
Eat lots of vegs. lentils is also very light and natural source of protein. beans. make sure you drink enough water. 10 glasses of water per day should be minimum.
This was roughly my exercise plan.
(Leg press should be the last exercise, never do them before getting on to tread mill).
Monday: Bench press. Leg press. Triceps & biceps. 20 mins cycling or running at the end. Go really fast in last 2 mins.
Tuesday: Cardio, cycling, running and rowing. Sit ups and curls.
Wednesday: Rest
Thursday: Shoulder press, upper and lower back exercises. 20 mins running same as Monday.
Friday: 30 mins jogging, 15 mins cycling, 20 mins rowing.
Saturday: Biceps, Triceps & bench press, cycling/running 20 mins again.
Sunday: Rest.
So you want to gain lean quality muscle while keeping a lean athletic build???,
If yes, check up freeletics, you will love and hate it at the same time, they are hard as hell but will give you the results in a matter of weeks, I gained 4 kgs in 3 months and at the same time got more vascular and shredded....
I wont advise you this routineI am on a strength gaining program. I do squats and will be doing dead lifts tomorrow. I don't really care about gaining size i am more interested in gaining strength. I have never been a ''big'' guy anyway but in terms of strength i have always lifted heavy.
Anyone wanting to gain pure strength should follow this simple but great program.
Day 1: Squats, 5 sets-5 reps, Bench press 5x5, Barbell row 5x5
One day rest
Day 2: Squat 5x5, Overhead press 5x5, Deadlift (heaviest weight you can lift) 1x5
One day Rest
Day 3: Squat 5x5, Bench press 5x5, Barbell row 5x5
Shoulder press, bicep exercise and tricep workout can be included in any days along with the current program.
Will try this workout starting from tomorrow for about 3-5 months and compare my strength gain.
I wont advise you this routine
Too extreme?
Yeah the stronglifts 5x5 is pretty good for strength gains, I have yet to try it since presently I have goals other than size or strength....I am on a strength gaining program. I do squats and will be doing dead lifts tomorrow. I don't really care about gaining size i am more interested in gaining strength. I have never been a ''big'' guy anyway but in terms of strength i have always lifted heavy.
Anyone wanting to gain pure strength should follow this simple but great program.
Day 1: Squats, 5 sets-5 reps, Bench press 5x5, Barbell row 5x5
One day rest
Day 2: Squat 5x5, Overhead press 5x5, Deadlift (heaviest weight you can lift) 1x5
One day Rest
Day 3: Squat 5x5, Bench press 5x5, Barbell row 5x5
Shoulder press, bicep exercise and tricep workout can be included in any days along with the current program.
Will try this workout starting from tomorrow for about 3-5 months and compare my strength gain.
there is nothing wrong with this routine provided the form is maintained particularly on the deadlifts and rows, they are notorious for blowing out backs, almost blew mine about a year ago....now I have perfected my form as a resultI wont advise you this routine
I have done my own research on deadlifts and the pressure it puts on the back. @Manticore bhai is right. I think rest is just as important as exercise and nutrition. Anyway i am going to continue with doing squats but only do deadlifts once a weak combined with leg curls.
So if you want to lose weight, but not increase muscle mass, then eat less, assuming you count calories as best you can. The safest rate is one lb/week. Your weight can fluctuate a couple lbs over 48 hrs, so you will need to monitor your weight over several weeks to notice any consistent rate of gain/loss. Once rate of loss is proven consistent, you can adjust for lower caloric intake to increase rate of loss. But the safest rate is still one lb/week. You will barely feel any hunger pangs and your body will not be 'shocked' into believing there is a food shortage and start making changes known in famine situations, like women will stop ovulating if the body believes there is a famine.Calorie Recommendations, Men
The amount of calories men require each day varies based on their age and activity level. Calorie recommendations decrease with age. The U.S. Department of Agriculture recommends men consume 2,000 to 2,600 calories if they’re sedentary, 2,200 to 2,800 calories if they’re moderately active and 2,400 to 3,000 calories per day if they are active.
Calorie Recommendations, Women
Because women generally have a smaller frame and less lean body mass than men, they usually require fewer calories. The U.S. Department of Agriculture recommends women consume 1,600 to 2,000 calories if they are sedentary, 1,800 to 2,200 calories if they’re moderately active and 2,000 to 2,400 calories per day if they are active.