I recieved the following question the other day from one of the readers of Building Muscle 101:
My name is Kevin I am 37 years old and I recently wanted to get started working out because I would like a tighter and more muscular body. I have been reading your website and researching exercises and routines. I was wondering if you would help me create a routine where I can work out Monday-Saturday and focus on a different body section each day. I saw similar routines on your website but they seemed geared towards gym workouts. I prefer to work out at home with my standard weights and weight bench.
I have just a normal weight bench with a barbell rack. I would say I am a beginner because it has been some time since I have worked out. I do not take supplements but will be looking into that a little later on. I am 6 ft and about 175 lbs. I am looking to build my whole body from neck to legs. I plan on being aggresive with my work outs but just need the help to go in the right direction. I am a big fan of your website. I also want to look into a better nutrition plan because I currently have none.
If you could give me some advise as to which direction I could go I would appreciate it. Thank you again."
The first thing we'll do is work on a basic home workout that will provide you with the foundation you need as you progress to higher levels of intensity.
Since you're a beginner we'll design a program that will help build stability, balance and allow room for strength improvement as you move forward.
Lets take a look at the schedule:
For your nutritional needs, you will need to eat a clean diet void of any junk food. To build muscle, you need to eat enough clean food to sustain muscle growth. To do this, you need to put your body in a calorie surplus. You mentioned that your current weight is 175 pounds at 6 feet tall. To build a tighter and more muscular body, you need to start eating over and above what your body needs to sustain its current body weight. Sorry Kevin, there's no getting around this fact. You need to eat alot of clean food designed to build muscle and strength.
Ideally, you should be eating at least 3,000 to 3,500 calories per day. This will ensure your body is always in a positive nitrogen balance (growth state) in order to start building muscle and sustaining new muscle growth.
I'm not going to get into details here as I've previously written about nutrition and gaining muscular weight. Try reading these articles to start putting together a solid nutritional plan.
To ensure you don't gain too much fat, keep your calories in the 3,000 to 3,500 range and monitor your weight and body fat. The cardio in the weight training program will also help boost your metabolism and keep your calories under control.
To help boost strength levels and help maintain protein levels, I suggest using the following supplements:
- Creatine - Drink 30 minutes prior to working out
- Meal Replacement or Protein Poweder - Drink once immediately upon waking up and another after working out
- Vitamin Pack - Have after breakfast
I hope this helps Kevin,
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