No Cerveza... No Trabajo
Join Date: Jun 2002
Location: Where's my beer?
I'll disagree with your trainer and the other poster. If you are trying to gain muscle mass, you need your protein to the tune of at least 1-1.5 gram per lb lean mass. In your case at 24% body fat you have about 165lbs lean mass so you are in the range of 165 grams - 247 grams. Effectively, you are right in the middle.
Train hard, lift heavy weight keeping form. It's the only way to grow muscle. Big weight = big muscle. Since you are just starting out, stick in the 10-12 rep range. The key is to get your sets to the 30-40 second range per set. Slow movement.
Kick up your pre workout carbs on the days you weight train. On your weight training days, 60-70% of your calories should come from carbs and 20% from protein, the rest from fats. Get most of your carbs preworkout. Your calories should be about 10x your bodyweight, most of it before working out. Eat some carbs and protein after your workout within an hour.
On your non-weight training days, kick up the protein and lower the carbs. On non-weight training days, about 20% should come from carbs, 50% from protein and the rest from fats. Your calories should be about 10x body weight, taken normally through out the day, spaced through 6 meals.
Training wise I'd do:
M-W-F : full body resistance training, low intensity cardio (on the treadmill, 30-45 minutes, you should be able to hold a conversation)
T-TH-Maybe Saturday: high intensity cardio intervals. Warm up, sprint for 20 seconds, jog for 40 seconds, repeat 10-12 times.
This works because you are giving your body what it needs when it needs it. It burns s fat while placing your body into a glycogen depleted state to get your body into a high insulin state so the body is ready to suck up all the nutrition on your weight training days (your short-term, before workout carbs overfeeding).
If that is a little too much for you to accomplish, then, yes, concentrate on either losing weight, or gaining muscle. I'm not saying that to be rude, it does require alot of planning and isn't right for everyone. I'm lucky because I work at home, so I have 10 steps to a fully stocked kitchen. So it works for me.
Not until you get to a state where you are an advanced bodybuilder do you have to worry about either losing weight or gaining mass. As a beginner or intermediate you can accomplish both with a little planning.
A good progress indicator is that your scale doesn't show much (if any) weight loss, but you look tighter. It means you are gaining muscle while losing fat.
As far as the supplements, if it works and you don't mind spending the money, take them. I take an Animal Pak (basically a multi-vitamin) and occasionally cycle in some Animal-Cuts. About the only other thing is a few protein whey shakes through out the day mixed with water or skim-milk.
Last edited by 01WhiteCobra; 02-04-2005 at 07:54 AM.