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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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Advice for Hypertrophy Routine
Hey Guys,

I have completed a round of P90X original and P90X2 and was pretty happy with my results. I lost a lot of weight that was primarily fat, but I really let the nutrition get to my head, and had way too big of a calorie deficit. It was bad to the point where I started to lose muscle (I think, it's hard to tell). Right now I am incredibly slim and have an ectomorph build.

I recently obtained a gym membership so I would have access to free weights and my goal is to put on muscle mass while staying relatively fit. I know it is very difficult to put on a lot of mass without putting on a thin layer of flab during the bulking stage. I will admit I am nearly perfect with my diet and am eating the right foods, just don't know how much food I should be consuming.

My current schedule is something along the lines of:

Day 1: Chest / Back (Gym - Follows P90X worksheet)
Day 2: Insanity Pure Cardio
Day 3: Shoulders / Arms (Gym - Follows P90X Worksheet)
Day 4: Insanity Cardio Recovery + Ab Ripper X
Day 5: Legs / Back (Gym - Follows P90X Worksheet with Lower Reps)
Day 6: Rest
Day 7: Long Bike Ride with My Dad (20-30 miles, approx 1.5 - 2 hrs, I eat 300-400+ calories on this day to account for the long cardio)

This is a pretty heavy schedule and I know too much cardio can hurt but is this too much? I don't mind doing the cardio after chest and back because typically those feel the least amount of soreness no matter how hard I work them. I have a lot of soreness after day 3, therefore the recovery is there. I hate taking rest days because I enjoy the gym/working out so much - highlight of my day.

My Measurements:
Age: 19
Sex: Male
Height: 6'0"
Weight: 140 lbs

After spurting all of that out, what do you guys think about a calorie intake? Besides working out I am pretty sedentary. I typically walk the dog about a mile a day and have something like mowing, cleaning the pool, but nothing too adventurous. I try to spent at least an hour in the gym and forty minutes or less of intense cardio, with the exception of Day 7.

Currently, my diet is something along the lines of the Insanity Asylum suggested with the exception of more calories, therefore more macro's too. I try to eat five to six meals throughout the day, typically depending on the size of dinner. A typical day looks like:

Meal 1: 500 Cals 6AM
Meal 2: 400 Cals 9AM
Meal 3: 375 Cals 12PM
Meal 4: 375 Cals 3PM
Meal 5: 550 Cals 6PM OR Meal 5: 400 6PM and Meal 6: 150 Before Bed

My net intake is around 2200 Calories and my macro goals are 60g Fats, 300g Carbs, 135g Proteins. After eating all of this I go to bed with absolutely zero hunger and probably feeling full for most of the day. I am not forcing myself to eat, but I am not exactly hungry either. I feel like I should be eating more calories, but my body hasn't adjusted to more calories. I have noticed gains since I went from 1800 -> 2200 calories about a month ago, and want to make sure I am maximizing potential!

I certainly feel like I have more energy, and have been gaining about .5 - .75 pound a week on the scale, and i've noticed my abs a little less. Oh well, I want to get bigger!

In short, if you were in my shoes, would you change anything or keep it the same?
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RE: Advice for Hypertrophy Routine
11/28/12 10:24 AM as a reply to dsiebert.
I see a few issues with your schedule...

1) Speaking from experience, you need to decide if you truly want to add muscle and then commit to it. Reason being, the amount of cardio you're doing with this schedule is geared 180 degrees away from your goal of adding muscle. All that cardio will be good for your heart, but will rob your muscles of much-needed recovery (recovery that is vital for growth). My advice would be to stick with 3 days of lifting and your one day of long cardio.

2) If you have access to free weights, I'd go with a more traditional lifting program as opposed to the X workouts. The X workouts are more metabolically inclined, which is great for all-around fitness, but not necessarily ideal for adding muscle. My advice would be to get in the gym and focus on the compound lifts. Something like this:

Day 1 - Deadlifts, chin-ups, lunges
Day 2 - Rest or yoga
Day 3 - Bench presses, pull-ups, dips, rows
Day 4 - Rest or yoga
Day 5 - Squats, overhead presses, curls, calf-raises
Day 6 - Rest or yoga
Day 7 - Long cardio or a few wind sprints + abs

Also, at your size & age, you probably need to eat more than 2,200 calories per day. I'd start with about 2,600 and see how things go. If you're not gaining after 3-4 weeks, up the calories.

Hope that helps.
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RE: Advice for Hypertrophy Routine
11/29/12 4:21 PM as a reply to TheBandit27.
Yes. What he said. You're going to need to eat substantially more to bulk up.

TheBandit27:
I see a few issues with your schedule...

1) Speaking from experience, you need to decide if you truly want to add muscle and then commit to it. Reason being, the amount of cardio you're doing with this schedule is geared 180 degrees away from your goal of adding muscle. All that cardio will be good for your heart, but will rob your muscles of much-needed recovery (recovery that is vital for growth). My advice would be to stick with 3 days of lifting and your one day of long cardio.

2) If you have access to free weights, I'd go with a more traditional lifting program as opposed to the X workouts. The X workouts are more metabolically inclined, which is great for all-around fitness, but not necessarily ideal for adding muscle. My advice would be to get in the gym and focus on the compound lifts. Something like this:

Day 1 - Deadlifts, chin-ups, lunges
Day 2 - Rest or yoga
Day 3 - Bench presses, pull-ups, dips, rows
Day 4 - Rest or yoga
Day 5 - Squats, overhead presses, curls, calf-raises
Day 6 - Rest or yoga
Day 7 - Long cardio or a few wind sprints + abs

Also, at your size & age, you probably need to eat more than 2,200 calories per day. I'd start with about 2,600 and see how things go. If you're not gaining after 3-4 weeks, up the calories.

Hope that helps.
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RE: Advice for Hypertrophy Routine
11/30/12 5:56 AM as a reply to dsiebert.
Look into fiber damage/fiber saturation training, also power hypertrophy training. You can learn a lot from just reading about the rep ranges and tempos in these programs. Just keep the weights low at first and focus on form.

Diet ultimately trumps training. If you aren't already adding shakes into your diet you may want to consider it. Since you are already feeling pretty full a shake may be light enough to get in more calories and protein without feeling sick.

Like others have said less cardio overall. Since you said you are an ectomorph you won't really need to do cardio. You can keep the bike ride if that's something you enjoy, but you may want to schedule in a cheat meal on this day to ensure you are getting enough calories.
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RE: Advice for Hypertrophy Routine
11/30/12 6:01 PM as a reply to dsiebert.
I certainly feel like I have more energy, and have been gaining about .5 - .75 pound a week on the scale, and i've noticed my abs a little less. Oh well, I want to get bigger!

For all of you who suggest eating more did you miss the above? If he is gaining about .5 - .75 pound a week why would he need to eat more? Is eat more the answer to everything on here?

Just how much weight should he be gaining? And how much muscle?
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RE: Advice for Hypertrophy Routine
11/30/12 7:46 PM as a reply to JCFitCoach.
I would love to be able to gain .5-.75lbs a week!!

I've been eating 2000cals to 2200cals a day for the last 6 weeks while running my normal WO routine (and the Insanity program the last 2wks) and have only managed to put on 2lbs in that time. Of course I've taken body recomposition into account and there's no question I've dropped BF while putting on LBM, but I'm aiming for 2700cals a day to achieve my goals.

He's a self proclaimed ecto body type (as long as he's gaining ... GREAT!), but at 6'0" and only 140lbs coupled with his activity level he will eventually need a bump in cals.

"If you wana be like 2, you gota eat like 2!"
Sprt
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RE: Advice for Hypertrophy Routine
12/1/12 8:35 AM as a reply to JCFitCoach.
JCFitCoach:
I certainly feel like I have more energy, and have been gaining about .5 - .75 pound a week on the scale, and i've noticed my abs a little less. Oh well, I want to get bigger!

For all of you who suggest eating more did you miss the above? If he is gaining about .5 - .75 pound a week why would he need to eat more? Is eat more the answer to everything on here?

Just how much weight should he be gaining? And how much muscle?


I wouldn't go as far as to say you are wrong here, but I certainly think more info is needed to say definitively he is or is not eating enough. I am sure you already know something as simple as eating a high sodium meal the day you weigh yourself can account for .5-.75 lbs. There are so many factors that contribute to overall weight I never like to make diet recommendations based on just what the scale says.

Dsiebert how long have you been gaining at .5-.75lbs per week and how much total weight have you gained? I am also an ecto body type and I always keep calories very high to account for my activity level and metabolism. You really need to just play with your calories and macros and learn your body through trial and error. I think you have a very good starting point though. I have always found looking in the mirror and taking before and after pictures to be a better judge of progress than stepping on the scale. The scale will give you a general idea though.
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