100g protein enough?

[StevenNevets]

I've ready many times that it's best to go for atleast 1g of protein per pound of body weight but that's not easy for me, no whey or soy powder till I get some allergy tests sorted.


To start, at 135 lbs and 1,900 calories a day, will 100g of protein be alright for a gradual bulk?

 

[KoolDrew]

My girlfriend has no problem eating only 125g of protein a day and you're having trouble eating over 100?

I think you can handle it.

 

[StevenNevets]

Originally posted by: KoolDrew
My girlfriend has no problem eating only 125g of protein a day and you're having trouble eating over 100?

I think you can handle it.

Your girlfriend sounds like a pretty beastly eater.

I was only used to 1,200+- calories 1-2 months ago, so I'm bumping it up, 700 calories is a pretty big jump? Every meal has a good amount of protein yet 100g is all it amounts to.

2 scoops of whey protein powder would bring me up to 150 yet I can't have it. At 135 lbs do you really not think 100g of protein through whole food is a reasonable effort?

I know I could get a lot more but that would also result in a lot more calories, too many.





I just want to know if I can have a successful gradual bulk starting with this much protein or if it's not enough and I'd likely experience negative effects.

 

[SociallyChallenged]

Originally posted by: StevenNevets

Originally posted by: KoolDrew
My girlfriend has no problem eating only 125g of protein a day and you're having trouble eating over 100?

I think you can handle it.

Your girlfriend sounds like a pretty beastly eater.

I was only used to 1,200+- calories 1-2 months ago, so I'm bumping it up, 700 calories is a pretty big jump? Every meal has a good amount of protein yet 100g is all it amounts to.

2 scoops of whey protein powder would bring me up to 150 yet I can't have it. At 135 lbs do you really not think 100g of protein through whole food is a reasonable effort?

I know I could get a lot more but that would also result in a lot more calories, too many.





I just want to know if I can have a successful gradual bulk starting with this much protein or if it's not enough and I'd likely experience negative effects.

Let me tell you up front: you will not be bulking on 1900 calories. I was 140, 5'9, and 19 years old taking in 3100+ calories a day while bulking. I boosted it to 3400 because I was burning up too much of it. You need to learn how to eat. Chicken breasts are your friend, as well are nuts, cheese, fish, beef, turkey, eggs, etc. It's really not hard. Also, could you give your age and height? I don't find it likely that you were eating 1200 calories and still surviving at 135 pounds of body weight.

 

[StevenNevets]

Originally posted by: SociallyChallenged
Let me tell you up front: you will not be bulking on 1900 calories. I was 140, 5'9, and 19 years old taking in 3100+ calories a day while bulking. I boosted it to 3400 because I was burning up too much of it. You need to learn how to eat. Chicken breasts are your friend, as well are nuts, cheese, fish, beef, turkey, eggs, etc. It's really not hard. Also, could you give your age and height? I don't find it likely that you were eating 1200 calories and still surviving at 135 pounds of body weight.

16 / 5'9 / 9%bf
surviving just fine

I have chicken breast and eggs in this diet:thumbsup: allergic to nuts:thumbsdown:


1,900 calories is pretty low but it's still a big bump (700 cal) for me so shouldn't I still gain weight?

I'm only going for 10-15lbs in 16 weeks of "bulking."

 

[BeauJangles]

Originally posted by: StevenNevets

Originally posted by: SociallyChallenged
Let me tell you up front: you will not be bulking on 1900 calories. I was 140, 5'9, and 19 years old taking in 3100+ calories a day while bulking. I boosted it to 3400 because I was burning up too much of it. You need to learn how to eat. Chicken breasts are your friend, as well are nuts, cheese, fish, beef, turkey, eggs, etc. It's really not hard. Also, could you give your age and height? I don't find it likely that you were eating 1200 calories and still surviving at 135 pounds of body weight.

16 / 5'9 / 9%bf
surviving just fine

I have chicken breast and eggs in this diet:thumbsup: allergic to nuts:thumbsdown:


1,900 calories is pretty low but it's still a big bump (700 cal) for me so shouldn't I still gain weight?

I'm only going for 10-15lbs in 16 weeks of "bulking."

First, a 700 calorie bump doesn't really mean anything. Were you active @1,200 cals per day? If not, then adding 700 more isn't necessarily going to get you anywhere.

Second, "only going for 10 - 15 lbs in 16 weeks" is ambitious. You pretty much need to eat 500 calories per day, every day, over your maintenance level to add 1 lb of muscle per week. Your plan is not "gradual" bulking, you are pushing the limit of what's possible in terms of muscle gain in 16 weeks.

Third, I would highly recommend eating more than 1 gram protein per pound. At 135 lbs, you should really be aiming for 170 - 180 grams of protein per day. Protein is THE stuff that builds muscle. Even without protein powder, you should be able to find some high-protein foods and eat them. Do what SS recommends -- a gallon of milk a day. If you can't get a gallon of milk down, eat an entire container of yogurt. Both of those items are rich in protein and are hundreds of calories -- exactly what you need to get big.

 

[SociallyChallenged]

Originally posted by: StevenNevets

Originally posted by: SociallyChallenged
Let me tell you up front: you will not be bulking on 1900 calories. I was 140, 5'9, and 19 years old taking in 3100+ calories a day while bulking. I boosted it to 3400 because I was burning up too much of it. You need to learn how to eat. Chicken breasts are your friend, as well are nuts, cheese, fish, beef, turkey, eggs, etc. It's really not hard. Also, could you give your age and height? I don't find it likely that you were eating 1200 calories and still surviving at 135 pounds of body weight.

16 / 5'9 / 9%bf
surviving just fine

I have chicken breast and eggs in this diet:thumbsup: allergic to nuts:thumbsdown:


1,900 calories is pretty low but it's still a big bump (700 cal) for me so shouldn't I still gain weight?

I'm only going for 10-15lbs in 16 weeks of "bulking."

Allergic to all nuts? Also, like I said, I really doubt that you were taking in only 1200 calories at maintenance. You're pretty much the same size I was and my basal metabolic rate (laying in bed doing absolutely nothing) was around 1700 calories per day. On top of activities and such, I was burning around 2500-2700 calories. Therefore, I needed about 3000-3200 to gain anything. I was taking in 200-250g of protein a day. To be perfectly honest, if you track your calories at 1900, and you weren't tracking them at 1200 and are just guesstimating, you will probably LOSE weight. Also, I gained about 20 pounds (probably 12ish pounds of muscle) in 12 weeks and I was taking in practically double the calories you plan on taking in. 3500 calories = 1 pound gained. If you take in 500 calories over your maintenance each day, you'll theoretically gain a pound each week. However, it won't be pure muscle. If you wanted to gain 10-15 pounds of pure muscle, then you should do a slow, clean bulk and take in something like 300 calories over your maintenance and do high intensity cardio (remember to include your cardio in your maintenance calories).

 

[StevenNevets]

Originally posted by: SociallyChallenged
Allergic to all nuts? Also, like I said, I really doubt that you were taking in only 1200 calories at maintenance. You're pretty much the same size I was and my basal metabolic rate (laying in bed doing absolutely nothing) was around 1700 calories per day. On top of activities and such, I was burning around 2500-2700 calories. Therefore, I needed about 3000-3200 to gain anything. I was taking in 200-250g of protein a day. To be perfectly honest, if you track your calories at 1900, and you weren't tracking them at 1200 and are just guesstimating, you will probably LOSE weight. Also, I gained about 20 pounds (probably 12ish pounds of muscle) in 12 weeks and I was taking in practically double the calories you plan on taking in. 3500 calories = 1 pound gained. If you take in 500 calories over your maintenance each day, you'll theoretically gain a pound each week. However, it won't be pure muscle. If you wanted to gain 10-15 pounds of pure muscle, then you should do a slow, clean bulk and take in something like 300 calories over your maintenance and do high intensity cardio (remember to include your cardio in your maintenance calories).

Allergic to nuts as in I have an alergic reaction to peanuts and (almost) every tree nut.

I'm not guestimating, I tracked it at around 1,200 on the average day where I don't eat out of my house. I lost about 8 pounds in 12 weeks and consider myself in better shape than before.

The plan is:
monday/wednesdays/friday = resistance training/calves
tuesday/thursday/saturday = abs/HIIT


At one point I weighed 155 at 5'7 and never ate anywhere near 3,000+ calories a day so even at the same height and weight as what you were I don't think I'll need to eat that much to gain.

But a little more would be good, have any suggestions for yogurt?

 

[RagingBITCH]

Originally posted by: StevenNevets

Originally posted by: SociallyChallenged
Allergic to all nuts? Also, like I said, I really doubt that you were taking in only 1200 calories at maintenance. You're pretty much the same size I was and my basal metabolic rate (laying in bed doing absolutely nothing) was around 1700 calories per day. On top of activities and such, I was burning around 2500-2700 calories. Therefore, I needed about 3000-3200 to gain anything. I was taking in 200-250g of protein a day. To be perfectly honest, if you track your calories at 1900, and you weren't tracking them at 1200 and are just guesstimating, you will probably LOSE weight. Also, I gained about 20 pounds (probably 12ish pounds of muscle) in 12 weeks and I was taking in practically double the calories you plan on taking in. 3500 calories = 1 pound gained. If you take in 500 calories over your maintenance each day, you'll theoretically gain a pound each week. However, it won't be pure muscle. If you wanted to gain 10-15 pounds of pure muscle, then you should do a slow, clean bulk and take in something like 300 calories over your maintenance and do high intensity cardio (remember to include your cardio in your maintenance calories).

Allergic to nuts as in I have an alergic reaction to peanuts and (almost) every tree nut.

I'm not guestimating, I tracked it at around 1,200 on the average day where I don't eat out of my house. I lost about 8 pounds in 12 weeks and consider myself in better shape than before.

The plan is:
monday/wednesdays/friday = resistance training/calves
tuesday/thursday/saturday = abs/HIIT


At one point I weighed 155 at 5'7 and never ate anywhere near 3,000+ calories a day so even at the same height and weight as what you were I don't think I'll need to eat that much to gain.

But a little more would be good, have any suggestions for yogurt?

Um, you just said it yourself. @ 1200 calories a day you lost 8lbs in 12 weeks. That means you were at a deficit. If that was maintenance, you would have lost no weight.

Like others have said, it's really not that hard to get more than 100g of protein. Even a protein shake with milk at breakfast/post workout is 40gm of protein, not to mention lunch, your afternoon snack, dinner, and then slow digesting protein before bed.

I have to agree with others - you really need more calories than that. Especially considering you're 5'9", 135lbs, and you're 16. Your body can handle a lot more than just 1900 calories...I really doubt that'd even be maintenance at that point.

 

[polarmystery]

If you aren't alergic to whey I suggest getting that as others have said. 1 scoop usually is around 23-24g of protein, ~100 calories, and 0 fat/carbs usually. You need to be eating roughely 2-3 times what you eat now in order to bulk. Hell my "maintenance" calories are around 3000...

I'm 185; 6'1" I think something like 12-15% BF but I am not sure.

 

[AUMM]

Originally posted by: StevenNevets

Originally posted by: SociallyChallenged
Allergic to all nuts? Also, like I said, I really doubt that you were taking in only 1200 calories at maintenance. You're pretty much the same size I was and my basal metabolic rate (laying in bed doing absolutely nothing) was around 1700 calories per day. On top of activities and such, I was burning around 2500-2700 calories. Therefore, I needed about 3000-3200 to gain anything. I was taking in 200-250g of protein a day. To be perfectly honest, if you track your calories at 1900, and you weren't tracking them at 1200 and are just guesstimating, you will probably LOSE weight. Also, I gained about 20 pounds (probably 12ish pounds of muscle) in 12 weeks and I was taking in practically double the calories you plan on taking in. 3500 calories = 1 pound gained. If you take in 500 calories over your maintenance each day, you'll theoretically gain a pound each week. However, it won't be pure muscle. If you wanted to gain 10-15 pounds of pure muscle, then you should do a slow, clean bulk and take in something like 300 calories over your maintenance and do high intensity cardio (remember to include your cardio in your maintenance calories).

Allergic to nuts as in I have an alergic reaction to peanuts and (almost) every tree nut.

I'm not guestimating, I tracked it at around 1,200 on the average day where I don't eat out of my house. I lost about 8 pounds in 12 weeks and consider myself in better shape than before.

The plan is:
monday/wednesdays/friday = resistance training/calves
tuesday/thursday/saturday = abs/HIIT


At one point I weighed 155 at 5'7 and never ate anywhere near 3,000+ calories a day so even at the same height and weight as what you were I don't think I'll need to eat that much to gain.

But a little more would be good, have any suggestions for yogurt?

 

[BeauJangles]

Originally posted by: StevenNevets

Originally posted by: SociallyChallenged
Allergic to all nuts? Also, like I said, I really doubt that you were taking in only 1200 calories at maintenance. You're pretty much the same size I was and my basal metabolic rate (laying in bed doing absolutely nothing) was around 1700 calories per day. On top of activities and such, I was burning around 2500-2700 calories. Therefore, I needed about 3000-3200 to gain anything. I was taking in 200-250g of protein a day. To be perfectly honest, if you track your calories at 1900, and you weren't tracking them at 1200 and are just guesstimating, you will probably LOSE weight. Also, I gained about 20 pounds (probably 12ish pounds of muscle) in 12 weeks and I was taking in practically double the calories you plan on taking in. 3500 calories = 1 pound gained. If you take in 500 calories over your maintenance each day, you'll theoretically gain a pound each week. However, it won't be pure muscle. If you wanted to gain 10-15 pounds of pure muscle, then you should do a slow, clean bulk and take in something like 300 calories over your maintenance and do high intensity cardio (remember to include your cardio in your maintenance calories).

Allergic to nuts as in I have an alergic reaction to peanuts and (almost) every tree nut.

I'm not guestimating, I tracked it at around 1,200 on the average day where I don't eat out of my house. I lost about 8 pounds in 12 weeks and consider myself in better shape than before.

The plan is:
monday/wednesdays/friday = resistance training/calves
tuesday/thursday/saturday = abs/HIIT


At one point I weighed 155 at 5'7 and never ate anywhere near 3,000+ calories a day so even at the same height and weight as what you were I don't think I'll need to eat that much to gain.

But a little more would be good, have any suggestions for yogurt?

If you're trying to bulk up, the best way to do it is through Starting Strength or 5x5 Stronglifts. They're pretty similar programs, geared to newbies and they promote the most muscle growth of any program you'll do.

The problem with your routine right now is that you have zero rest days. If you want to bulk up, you need to give your muscles time to recover.

Starting Strength works like so:

Workout A:
3x5 squats
3x5 bench
1x5 deadlift

Workout B:
3x5 squats
3x5 OHP (overhead press)
3x5 Power cleans / rows.

Week 1:
Monday: Workout A
Wednesday: Workout B
Friday: Workout A

Week 2:
Monday: Workout B
Wednesday: Workout A
Friday: Workout B

etc.

Why this program?
1. Starting Strength is easy in terms of a time commitment. Even with warmups, I could get through my workout in about an hour.
2. These lifts hit every major muscle group and focus particularly on your core strength. In order to actually be strong (versus just having "teh guns"), you need a strong core. Throw in a few sets of abs and maybe a bicep workout (nothing too strenuous!) and you have the makings of a simple, easy, program that will deliver unbelievable results.
3. Mark Rippetoe's book, Starting Strength, is by far the most comprehensive lifting book I've read. It's approachable for new guys, it has plenty of pictures, and he teaches you how to execute these lifts properly. Plus, there is a myriad of support online and a number of fantastic communities that can really help you nail down your form.
4. What you propose in your program is vague, but it isn't geared towards gaining mass.
5. Starting Strength is a great starting place for anybody. If you stay on the program for five to six months, follow the dietary recommendations, and bust your ass in the gym, you WILL gain weight. You'll get much stronger in your compound lifts (my deadlift easily increased 4x over a period of three months) and you'll have the fundamental strength you need to continue on with other types of training.

Anyway, sorry to suck SS / 5x5 Stronglifts' collective dicks so hard, but the program works.

 

[polarmystery]

Originally posted by: BeauJangles

Originally posted by: StevenNevets

Originally posted by: SociallyChallenged
Allergic to all nuts? Also, like I said, I really doubt that you were taking in only 1200 calories at maintenance. You're pretty much the same size I was and my basal metabolic rate (laying in bed doing absolutely nothing) was around 1700 calories per day. On top of activities and such, I was burning around 2500-2700 calories. Therefore, I needed about 3000-3200 to gain anything. I was taking in 200-250g of protein a day. To be perfectly honest, if you track your calories at 1900, and you weren't tracking them at 1200 and are just guesstimating, you will probably LOSE weight. Also, I gained about 20 pounds (probably 12ish pounds of muscle) in 12 weeks and I was taking in practically double the calories you plan on taking in. 3500 calories = 1 pound gained. If you take in 500 calories over your maintenance each day, you'll theoretically gain a pound each week. However, it won't be pure muscle. If you wanted to gain 10-15 pounds of pure muscle, then you should do a slow, clean bulk and take in something like 300 calories over your maintenance and do high intensity cardio (remember to include your cardio in your maintenance calories).

Allergic to nuts as in I have an alergic reaction to peanuts and (almost) every tree nut.

I'm not guestimating, I tracked it at around 1,200 on the average day where I don't eat out of my house. I lost about 8 pounds in 12 weeks and consider myself in better shape than before.

The plan is:
monday/wednesdays/friday = resistance training/calves
tuesday/thursday/saturday = abs/HIIT


At one point I weighed 155 at 5'7 and never ate anywhere near 3,000+ calories a day so even at the same height and weight as what you were I don't think I'll need to eat that much to gain.

But a little more would be good, have any suggestions for yogurt?

If you're trying to bulk up, the best way to do it is through Starting Strength or 5x5 Stronglifts. They're pretty similar programs, geared to newbies and they promote the most muscle growth of any program you'll do.

The problem with your routine right now is that you have zero rest days. If you want to bulk up, you need to give your muscles time to recover.

Starting Strength works like so:

Workout A:
3x5 squats
3x5 bench
1x5 deadlift

Workout B:
3x5 squats
3x5 OHP (overhead press)
3x5 Power cleans / rows.

Week 1:
Monday: Workout A
Wednesday: Workout B
Friday: Workout A

Week 2:
Monday: Workout B
Wednesday: Workout A
Friday: Workout B

etc.

Why this program?
1. Starting Strength is easy in terms of a time commitment. Even with warmups, I could get through my workout in about an hour.
2. These lifts hit every major muscle group and focus particularly on your core strength. In order to actually be strong (versus just having "teh guns"), you need a strong core. Throw in a few sets of abs and maybe a bicep workout (nothing too strenuous!) and you have the makings of a simple, easy, program that will deliver unbelievable results.
3. Mark Rippetoe's book, Starting Strength, is by far the most comprehensive lifting book I've read. It's approachable for new guys, it has plenty of pictures, and he teaches you how to execute these lifts properly. Plus, there is a myriad of support online and a number of fantastic communities that can really help you nail down your form.
4. What you propose in your program is vague, but it isn't geared towards gaining mass.
5. Starting Strength is a great starting place for anybody. If you stay on the program for five to six months, follow the dietary recommendations, and bust your ass in the gym, you WILL gain weight. You'll get much stronger in your compound lifts (my deadlift easily increased 4x over a period of three months) and you'll have the fundamental strength you need to continue on with other types of training.

Anyway, sorry to suck SS / 5x5 Stronglifts' collective dicks so hard, but the program works.

Listen to this guy.

 

[Unmoosical]

Originally posted by: polarmystery

Originally posted by: BeauJangles

Originally posted by: StevenNevets

Originally posted by: SociallyChallenged
Allergic to all nuts? Also, like I said, I really doubt that you were taking in only 1200 calories at maintenance. You're pretty much the same size I was and my basal metabolic rate (laying in bed doing absolutely nothing) was around 1700 calories per day. On top of activities and such, I was burning around 2500-2700 calories. Therefore, I needed about 3000-3200 to gain anything. I was taking in 200-250g of protein a day. To be perfectly honest, if you track your calories at 1900, and you weren't tracking them at 1200 and are just guesstimating, you will probably LOSE weight. Also, I gained about 20 pounds (probably 12ish pounds of muscle) in 12 weeks and I was taking in practically double the calories you plan on taking in. 3500 calories = 1 pound gained. If you take in 500 calories over your maintenance each day, you'll theoretically gain a pound each week. However, it won't be pure muscle. If you wanted to gain 10-15 pounds of pure muscle, then you should do a slow, clean bulk and take in something like 300 calories over your maintenance and do high intensity cardio (remember to include your cardio in your maintenance calories).

Allergic to nuts as in I have an alergic reaction to peanuts and (almost) every tree nut.

I'm not guestimating, I tracked it at around 1,200 on the average day where I don't eat out of my house. I lost about 8 pounds in 12 weeks and consider myself in better shape than before.

The plan is:
monday/wednesdays/friday = resistance training/calves
tuesday/thursday/saturday = abs/HIIT


At one point I weighed 155 at 5'7 and never ate anywhere near 3,000+ calories a day so even at the same height and weight as what you were I don't think I'll need to eat that much to gain.

But a little more would be good, have any suggestions for yogurt?

If you're trying to bulk up, the best way to do it is through Starting Strength or 5x5 Stronglifts. They're pretty similar programs, geared to newbies and they promote the most muscle growth of any program you'll do.

The problem with your routine right now is that you have zero rest days. If you want to bulk up, you need to give your muscles time to recover.

Starting Strength works like so:

Workout A:
3x5 squats
3x5 bench
1x5 deadlift

Workout B:
3x5 squats
3x5 OHP (overhead press)
3x5 Power cleans / rows.

Week 1:
Monday: Workout A
Wednesday: Workout B
Friday: Workout A

Week 2:
Monday: Workout B
Wednesday: Workout A
Friday: Workout B

etc.

Why this program?
1. Starting Strength is easy in terms of a time commitment. Even with warmups, I could get through my workout in about an hour.
2. These lifts hit every major muscle group and focus particularly on your core strength. In order to actually be strong (versus just having "teh guns"), you need a strong core. Throw in a few sets of abs and maybe a bicep workout (nothing too strenuous!) and you have the makings of a simple, easy, program that will deliver unbelievable results.
3. Mark Rippetoe's book, Starting Strength, is by far the most comprehensive lifting book I've read. It's approachable for new guys, it has plenty of pictures, and he teaches you how to execute these lifts properly. Plus, there is a myriad of support online and a number of fantastic communities that can really help you nail down your form.
4. What you propose in your program is vague, but it isn't geared towards gaining mass.
5. Starting Strength is a great starting place for anybody. If you stay on the program for five to six months, follow the dietary recommendations, and bust your ass in the gym, you WILL gain weight. You'll get much stronger in your compound lifts (my deadlift easily increased 4x over a period of three months) and you'll have the fundamental strength you need to continue on with other types of training.

Anyway, sorry to suck SS / 5x5 Stronglifts' collective dicks so hard, but the program works.

Listen to this guy.

And cut out the abs/HITT day or do it much less often.

 

[SociallyChallenged]

Originally posted by: Unmoosical

Originally posted by: polarmystery

Originally posted by: BeauJangles

Originally posted by: StevenNevets

Originally posted by: SociallyChallenged
Allergic to all nuts? Also, like I said, I really doubt that you were taking in only 1200 calories at maintenance. You're pretty much the same size I was and my basal metabolic rate (laying in bed doing absolutely nothing) was around 1700 calories per day. On top of activities and such, I was burning around 2500-2700 calories. Therefore, I needed about 3000-3200 to gain anything. I was taking in 200-250g of protein a day. To be perfectly honest, if you track your calories at 1900, and you weren't tracking them at 1200 and are just guesstimating, you will probably LOSE weight. Also, I gained about 20 pounds (probably 12ish pounds of muscle) in 12 weeks and I was taking in practically double the calories you plan on taking in. 3500 calories = 1 pound gained. If you take in 500 calories over your maintenance each day, you'll theoretically gain a pound each week. However, it won't be pure muscle. If you wanted to gain 10-15 pounds of pure muscle, then you should do a slow, clean bulk and take in something like 300 calories over your maintenance and do high intensity cardio (remember to include your cardio in your maintenance calories).

Allergic to nuts as in I have an alergic reaction to peanuts and (almost) every tree nut.

I'm not guestimating, I tracked it at around 1,200 on the average day where I don't eat out of my house. I lost about 8 pounds in 12 weeks and consider myself in better shape than before.

The plan is:
monday/wednesdays/friday = resistance training/calves
tuesday/thursday/saturday = abs/HIIT


At one point I weighed 155 at 5'7 and never ate anywhere near 3,000+ calories a day so even at the same height and weight as what you were I don't think I'll need to eat that much to gain.

But a little more would be good, have any suggestions for yogurt?

If you're trying to bulk up, the best way to do it is through Starting Strength or 5x5 Stronglifts. They're pretty similar programs, geared to newbies and they promote the most muscle growth of any program you'll do.

The problem with your routine right now is that you have zero rest days. If you want to bulk up, you need to give your muscles time to recover.

Starting Strength works like so:

Workout A:
3x5 squats
3x5 bench
1x5 deadlift

Workout B:
3x5 squats
3x5 OHP (overhead press)
3x5 Power cleans / rows.

Week 1:
Monday: Workout A
Wednesday: Workout B
Friday: Workout A

Week 2:
Monday: Workout B
Wednesday: Workout A
Friday: Workout B

etc.

Why this program?
1. Starting Strength is easy in terms of a time commitment. Even with warmups, I could get through my workout in about an hour.
2. These lifts hit every major muscle group and focus particularly on your core strength. In order to actually be strong (versus just having "teh guns"), you need a strong core. Throw in a few sets of abs and maybe a bicep workout (nothing too strenuous!) and you have the makings of a simple, easy, program that will deliver unbelievable results.
3. Mark Rippetoe's book, Starting Strength, is by far the most comprehensive lifting book I've read. It's approachable for new guys, it has plenty of pictures, and he teaches you how to execute these lifts properly. Plus, there is a myriad of support online and a number of fantastic communities that can really help you nail down your form.
4. What you propose in your program is vague, but it isn't geared towards gaining mass.
5. Starting Strength is a great starting place for anybody. If you stay on the program for five to six months, follow the dietary recommendations, and bust your ass in the gym, you WILL gain weight. You'll get much stronger in your compound lifts (my deadlift easily increased 4x over a period of three months) and you'll have the fundamental strength you need to continue on with other types of training.

Anyway, sorry to suck SS / 5x5 Stronglifts' collective dicks so hard, but the program works.

Listen to this guy.

And cut out the abs/HITT day or do it much less often.

He doesn't have to cut HIIT, but he'll have to eat more if he does it. Abs and calves training is ridiculous though. That needs to be chopped out immediately. Also, to the OP - technically, if we are the same age, same weight (assuming similar body fat %), and same height, we will burn very similar amounts of calories. You will have to take in over 2500 calories to bulk and I say that as a sure thing.

 

[KoolDrew]

I still don't see how getting over 100g of protein on 1,900 calories is a problem. Hell, I've eaten 370g on 1,800 calories. A 4oz chicken breast alone is around 27g. Add a serving of cheese on top and a glass of milk and you have probably around 50 grams in one meal alone. If you would like to even call that a meal. On some days I eat 100g of protein in beef jerky alone.

I also agree with everybody else. You likely need more calories. Only you will be able to find the "sweet spot" though. Just make adjustments until you're gaining weight on a week-to-week basis and make sure to get enough protein. It may seem hard at first, but it's really not. You're lucky you only need 135g.

 

[StevenNevets]

Thanks for all advice everyone.

I'm keeping HIIT, more for running ability than anything.

I'll cut out calves, was going to do them because that's the weakest part of my body and I didn't think workouts focussing on upperbody and sprinting would be enough to get them bigger but it probably is.



Why do you guys not approve abs? If you're eating more to bulk doesn't that unlock potential to get better/bigger abs quicker than if you only worked them while cutting? I know they won't show up till done cutting but wouldn't they be better after cutting if you did ab workouts while bulking than if you didn't?

 

[SociallyChallenged]

Originally posted by: StevenNevets
Thanks for all advice everyone.

I'm keeping HIIT, more for running ability than anything.

I'll cut out calves, was going to do them because that's the weakest part of my body and I didn't think workouts focussing on upperbody and sprinting would be enough to get them bigger but it probably is.



Why do you guys not approve abs? If you're eating more to bulk doesn't that unlock potential to get better/bigger abs quicker than if you only worked them while cutting? I know they won't show up till done cutting but wouldn't they be better after cutting if you did ab workouts while bulking than if you didn't?

Ab workouts are unnecessary. If you're doing heavy squats, deadlifts, standing shoulder press, etc, your abs will be worked a great deal. They will strengthen and will grow. Isolating any muscle group is a stupid idea unless you're going purely for aesthetics; but abs' aesthetics are primarily based on body fat %, not size.

 

[KoolDrew]

Ab workouts are unnecessary. If you're doing heavy squats, deadlifts, standing shoulder press, etc, your abs will be worked a great deal. They will strengthen and will grow. Isolating any muscle group is a stupid idea unless you're going purely for aesthetics; but abs' aesthetics are primarily based on body fat %, not size.

Ab workouts are not unnecessary and isolation movements are not purely for aesthetics. Yes, I believe people place too much emphasis on isolation movements, especially as a beginner. Emphasis should always be placed on getting stronger on the compound lifts, regardless whether you're a beginner or advanced athlete.

However, isolation is required at some point to work on weak points. Any powerlifter will tell you having a strong core is very important. The guys at Westisde barbell put a lot of emphasis on ab training and take it very seriously, since the abs are so important in both squatting and deadlifting. They also do a lot of tricep extensions, delt raises, bicep curls, back raises, etc. If you do compound movements only, it's just a matter of time before you stall. Even worse, an injury may occur. Nobody equally distributes the weight across their body, which is why isolation can be very beneficial. As long as it is used in the program intelligently and not just thrown in there to "feel the burn."

There's a time and a place for just about every tool when it comes to lifting, this includes compound movements vs. isolation, machines vs free weights, low reps vs high reps. It's not as clear as one being better than the other. All can and should be used in a workout routine.

To the OP - could you post you're whole routine? How long have you been training?

 

[Britboy]

I have always read 1 to 1.5g per lb of bodyweight. I try and get around 300g a day and weigh 185. I work my ass off in the gym and am not going to hinder my gains through lack of protein. I drink about 3 gallons of milk a week and use weight gainer and protein powders to supplement what I get from regular food.