Not sure if this counts as an update but I need ideas for a workout plan. I recently started lifting weights this weekend, because I felt the need to wanna get in shape, and now I've realized I need a real workout plan for something other than my arms, like my pectorals too. I currently weigh 180lbs, am 6'2" and am looking to have a Michael Phelps-type of body. I don't wanna be overly bulky like the Hulk, just adding a little more muscle. Any recommendations?
Try swimming, a lot. Supplement that with squats, deads, and bench press regimen and you will be ripped six ways from Sunday.
during my work out days i bulked up by eating several big macs every day. most of the olympic athletes including phelps say they eat junk foods to make up for the calories they burn on any given day, around 7,000 while the average joe 2,000. so its the food bill that will be expensive not the gym bill, but its the only way, even if one wants to appear lean but not look bulky like mister phelps alot of cardio like swimming, it doesn't take much lifting to have big muscles, even the heaviest weights would never make someone bulky if they are doing alot of cardio. source: from experience, used to be 6-4 240lbs all muscle, now 320lbs all fat.
Forget that. Go cyclist style. Skinny, skinny, skinny. View attachment 14514 Believe it or not, he was thrown out of the Tour of France for alleged doping. My guess is if you saw Phelps in person he probably is not that bulky, but rather just has no fat on him.
If you want to add muscle and get lean, it's much easier to do one at a time. In other words, go through a bulking phase, then go through a cutting phase. During the bulking phase, you must take in more calories every day than you burn. Eat high protein meals 6-8 times per day. Bench press, squats, deadlifts, and military presses are the most important lifts. Lift 4 times per week, incorporating one of those lifts each day. For example, include the bench press on your chest/triceps day, squats on leg day, etc. During the cutting phase, decrease calorie consumption by avoiding bad carbs and foods high in fat, but continue to get a lot of protein. Continue to lift but add cardio after your lifting sessions. This will allow you to keep the muscle you gained while burning off the fat. Follow this plan and you will see results.
Yeah, you need supplements, but more importantly, you need a good diet and a consistent routine. To be consistent will require more demand from your mind than your body... unless you just find yourself really enjoying exercise. You might find one form of exercise that you really enjoy, but may not help you achieve your goals. For example, you might find that you like cycling or running, but that's not going to help you 'bulk up'. You should take both a protein supplement and a performance enhancer, such as creatine. Don't get the powdered creatine, it's full of sugar, go with the pills. I take these. A thermogenic might help as well, but be careful if you're sensitive to stimulants or have cardiovascular problems. I'm curious though, and please don't be embarrassed or offended, what kind of physique do you have? 6'2" and 180 could represent a lot of things. Are you already in shape, or do you just have a large frame with a soft appearance?
Weight training will bulk you up but don't do it every day. 3 times a week to every other day but work out fairly aggressively when you work out. Give your body a day or so to rest and repair and during this time, keep yourself well fed and 'cross train' lightly jogging, walking, stretching etc. For what it's worth anyway...Worked for me.
http://www.suppversity.com It's a scientific blog on weight and exercise. Heavy reading, but you can skip to the conclusions. Very good stuff on the effectiveness of various weight lifting routines and other things you can do. Keep in mind that the body adapts and you need to change up the routine. Doesn't hurt to hire a trainer, or get in a group training. There are a few contributors to the blogs who discuss their routines. Using creatine can be a very effective way to put on muscle. Just do it right for the best effect and remember to drink a lot of fluids. You will gain a lot of water weight at first as your muscles massively hydrate, but it also leads to great muscle buildup. http://forums.menshealth.com/eve/forums/a/tpc/f/63310347/m/671109561. If you are currently overweight, consider that you will look fatter at first though it won't add to bodyfat at all. Chances are that Michael Phelps doesn't look like he does at the Olympics. For competition, he is going to get shredded by eliminating as much body fat as can still be healthy - around 4-6%. If you want his Olympic physique, you are going to have to meet a nutritionist to figure out how to drop that low on body fat without starving yourself (which won't work anyway.) A good bodyfat percentage for an amateur lifter at most times is around 11-14%. http://www.naturalphysiques.com/31
NOW sports sells a pure powdered creatine. Whey protein shakes make a good supplement. What do you use for a regular protein supplement?
Whey protein powder is best and there are some good brands. Stay away from sugar and any other sweeteners from corn. Just get rid of it. Not sure of your age, but you'll be glad you did when you are older. Water is fine. There are some new electrolyte powders containing stevia that give a nice sweetness without any added glycemic index or insulin response ("fake" sweeteners trigger the insulin response just like real HFCS or sugar.)
well if you want to go the unnatural route, creatine is always a viable option. it stimulates the muscle cells by increasing the production of testosterone in the cells. its better to eat big macs and do it naturally like micheal phelps and other athletes who are under rules not to use creatine and the likes. but whatever works for you.
I always go with whey, the brand I use just depends on the budget. I'm currently working my way through a (and don't laugh!) container of HyVee brand whey protein. I got it on the cheap. What does the NOW creatine run you?
Ridiculous. Creatine is not banned. If they were to ban creatine, they'd have to ban meat. Also, it increases ATP production by hydrating the muscles. It is often taken with testosterone supplements, but does not increase testosterone.
I get it at Sams Club. What does the NOW creatine run you?[/QUOTE] About $20 for a 2.2lb tub on Amazon. There might be some cheaper brands. I got the "Muscletech" whey protein from Sams Club. It's got just a tiny bit of sugar in the cocoa powder but is otherwise free of most of the crap one finds if one is not careful. Trader Joe's sells hemp protein power which makes a nice additive for variety.
That's not bad, it's cheaper than GNC. I could probably stretch it out longer too. I don't follow the recommended dosage for the pills I linked. Instructions recommend that you take two, before or after the workout, I typically take one like an hour before. My workouts are more for endurance and developing well toned functional muscles, rather than gaining muscle mass, so I'm just looking for a small boost. Our local Sam's has the same protein you're talking about. Are you happy with it?
whey protein is good for those who want to bulk up with lactose intolerence, other protein powders or creatine aren't good for those people because they have milk and egg incredients.
Buenos dias amigo... Im from Australia, but I did hear once that mexican food really bulks you up.. Give burritos a try, or tacos, or nachos, or tostados, or picados, or enchiladas,..... Hang on.....they're all the bloody same aren't they....you just fold them differently..... Mexico....as Jeremy Hotz would say..."what a miiiiiissserrrrable place...." Adios amigo.....
So far. I mix it with organic whole milk and add flax and sometimes other things. Flax makes things a little fishy.
For those who haven't grasped what should be obvious, don't believe anything this guy says. Whey protein is one of the hands-down best protein sources post-workout. Mix it with milk if you can tolerate dairy. Creatine is synthesized from sarcosine and cyanomide. It has nothing to do with eggs or milk or any other food.
Check on the GNC. It might be Creatine Hydrochloride. If so, it's far more soluble and the dosages are much lower and the monohydrate variety. That might be why it was recommended to you.
