I am preparing for a 2 month program I'm devising and plan on beginning next week. I will do a 1 week loading phase of creatine, 20g/day in 4 servings mixed with some grape juice (high natural sugar) then reduced to 5g serving once a day either after workout, or after breakfast on non-lift days. Creatine cycle will be 1 month on, then one month off. Also using whey protein shakes to help pack on the necessary protein. I looked over LV's grocery list and will do some shopping to make sure I can supply my body with what it needs to grow. I calculated my BMR to be 1710 calories (I'm 19, 6'3, and 175lbs currently) so am aiming for 2300 calories a day with a 40p/30c/30f ratio. My workouts will be at home, I have a bench and dumbells to use with plenty of weight.
Okay, time for some questions.
Is that sufficient calories? do I need to focus on more protein? I've been doing alot of reading and people have recommended up to 2g per pound, which means at 2300 calories over half would be protein alone.
With working out at home, I am somewhat limited with exercises. I can do lunges, squats (not very high weight though, no rack), dl's, calf raises, bench press, dips, rows, shoulder press, curls, and of course pushups/crunches. My workouts until now have been more casual, and not accompanied by a proper diet, but with summer I have more time to focus and give a full effort. I'm wondering what exercises would be best to group, how often to workout, and if there are any other exercises you guys can recommend.
I was also planning on doing cardio 30min on off days, and ~10 minutes as part of my warm up on lifting days. This sound alright? I figure I'll be adding a lot of weight and want to ensure it's primarily muscle.
My last question is how much weight should I use? I was told you only need 60% of max rep to build muscle, and also been told to aim for a weight of which you can only complete 12 reps, then 10 reps, then 8 reps (3 sets).
My goal is to build muscle.
Thanks for your help!
Okay, time for some questions.
Is that sufficient calories? do I need to focus on more protein? I've been doing alot of reading and people have recommended up to 2g per pound, which means at 2300 calories over half would be protein alone.
With working out at home, I am somewhat limited with exercises. I can do lunges, squats (not very high weight though, no rack), dl's, calf raises, bench press, dips, rows, shoulder press, curls, and of course pushups/crunches. My workouts until now have been more casual, and not accompanied by a proper diet, but with summer I have more time to focus and give a full effort. I'm wondering what exercises would be best to group, how often to workout, and if there are any other exercises you guys can recommend.
I was also planning on doing cardio 30min on off days, and ~10 minutes as part of my warm up on lifting days. This sound alright? I figure I'll be adding a lot of weight and want to ensure it's primarily muscle.
My last question is how much weight should I use? I was told you only need 60% of max rep to build muscle, and also been told to aim for a weight of which you can only complete 12 reps, then 10 reps, then 8 reps (3 sets).
My goal is to build muscle.
Thanks for your help!