well im currently weighing 190 pounds ( 87 kg) at 6ft5 1/2 and i reckon i cant really go much lower than this i feel good at this weight rather light actually and was wondering what i need to do to put on 3 kgs of lean muscle, i just feel ive lost a bit of power i used to walk around at 92 and fight at 89 90 kgs, i havent done weights in a month due to a rib injury and have been running loads and watching what i eat....i dont know i want to put a bit of mass on to carry some weight onto my punches....
It's tough how things go in training sometimes...amd it is tough to do what you do. You are trying to put on some muscle yet you are running everyday...one kind of cancels out the other. If you are truly looking to put on about 7 or 8 pounds I would cut back on my running and increase my protein and fat intake. Say six meals...45g of protein at each meal and maybe 10g of quality fats such as olive oil or peanut butter. I would not do more than 30g of carbs for your first four meals and then no carbs for your last two...so you don't bloat. If you want to stay in shape cardiovascularly a 30 minute walk keeping your heart rate below 130 bpm should suffice about 3 times per week. Lift weights three to four days per week and make sure you hit the "meat and potato" exercises such as dead lift, squat, military press, and bench press. Since you are nursing an injury use weight that you can handle and don't go crazy...if you have any other questions let me know.
dont run everyday. do sprints every other day. sprinting helps put muscle on and the reason why i say rest the next day is cos sprinting is intense and you're muslces WILL need time to rest and grow. if you eat properly and sleep properly then you will put weight on this way fast.
I have to agree and disagree with Nutra200. I disagree on the running part. I don't think you should cut out running at all. I would think about replacing the flat running with hill runs/sprints though. I can't emphasize how much this is a strength AND conditioning exercise. It targets your lower back, glutes, and legs; which is a lacking factor in a LOT of people. You can always take in an extra shake if you need too; since your gonna have to up your calories anyway. I agree on the weights part. Every BASIC bulk program should include bench press, rows, squats, military press, pullups, and deadlifts. Incorporate olympic lifts and strongman training when looking for pure strength.
ok thanks for the advice its all been taken onboard, ive stopped the flat running and just do hill running twice a week and Srints(up a hill) twice a week too, as for the gym i havent really had time to go so im just doing alot of push ups and pull ups, that being said i train almost everyday for Muay thai so i need to work on intergrating Weights in my program....working for 9 to 5 doesnt help either, but thanks to the credit crunch that problem might be solved, wanker bankers..... Cheers for the advice though guys, much appreciated !