I am sure there are many skinny guys like me dreaming about Salman's and Surya's physique and letting out a huge sigh. I don't know how hard or impossible is it to get there, but I have started my journey. I will post my experiences here and see how I progress. If this will inspire atleast one person to go to Gym, I think my time writing this is worth it.
My goal right now is to put on 10 pounds in 6 months. I weigh 150 pounds now. I read in numerous articles in the Internet and also heard from the trainer in my Gym that working out is only half the job. The most important thing is to eat right otherwise all the sweat and pain will be monumental waste of time. From numerous articles, I have gleaned the following,
1. One should eat atleast 1 gram of protein for every pound of body weight daily no matter if he works out or not. Meaning, I have to eat 150 grams of protein every day. To give you an idea, an egg has approx 7 grams of protein.
2. 1 gm of protein = 4 calories, 1 gm of Fat = 9 calories and 1 gm of Carbs = 4 calories.
3. 25% of your daily calories should come from Good Fats. Note the work 'Good'. You can't binge on Cheese Burgers and count it here. Good fats are Unsaturated fats which don't contribute to cholesterol.
4. The rest of the calories should come from carbohydrates.
I know these figures sound daunting but I was told that its doable. So I have decided to take the plunge. I have decide to eat more and eat frequently. In addition to the 3 regular meals I will sneak in 3 snack in between to fill in the gaps. I haven't figured out exactly what and how much to eat. I will write those in a follow up post.
I am following a work out plan that is called Two day split. Its as follows,
Monday - Thighs, Chest, Triceps.
Tuesday - Shoulders, Back, Biceps.
Wednesday - day off(yay!!)
Thursday - Thighs, Chest, Triceps.
Friday - Shoulders, Back, Biceps.
I am not sure if I can create a downloadable link of my work out plan. Its small application that calculates and creates a 12 week work out chat with weights and repetitions for you. Its close to 100 MB. Its a zip file. I anybody knows a way to host the file and create a downloadable link, do let me know.
I will keep posting on my progress or lack of it in the weeks to come.
P/S: Some trivia
1. More women come to Gym than men (seems to be the trend in US)
2. Sodium will inhibit calcium absorption. So for those who want strong bones go easy on Salt.
b a l a j i said...
Is it a coincidence that both our posts have been abt Gyms???
said...
I would work on opposing groups of muscles on the same day. Work on biceps and triceps on the same day. If you work them out on separate days, there is chance of mis-building your body - have you seem some people with uneven muscle growth - which is very awkward. Also, remember to stretch between sets and after the complete workout. Stretching is as important as the exercise itself. Good collection of exercises can be found at: http://www.exrx.net/Exercise.html
Good luck sculpting your body !
+ambu
ck said...
@anon, Welcome to my blog.Thanks for your advice. I will try to follow it during workout. Please do visit again