Aggressive Weight Training Program...

[Gamingphreek]

Ok, I have worked out a lot in the past, but in the last year I haven't dedicated myself to weights too much. I still run when I get around to it (Actually just ran a 5K race and was PISSED because, due to a number of reasons, I failed to break 20 mins).

Knowing this, I was talking with one of my best friend and somehow her and I bet that I couldn't get to 200lbs by lifting in a year. Of course, being a guy, I refuse to lose this bet because I want to prove her wrong

Right now I am 5'8", 155lbs (19 years old). I have very little fat therefore most of the weight is lean muscle (I play baseball, swim etc...).

I plan on starting up a 2 a day program with my standard 30 minute run right after the first set. Then in the evening going back and lifting again. Obviously this is going to be very hard on my body and I will be extremely careful.

On top of the working out, I will be taking 150 grams of protein a day (3 sets of 50) (This will be through Protein shakes). As for meals, I plan on eating 5-6 small meals a day (Haven't planned out the diet yet). Also when I hit a plateau (Stuck with no progress, after having been at it for a while, for more than a week) I might use some Creatine to help briefly.

Its a lot, for a little gain... yes-- but I want to give it my best shot, I refuse to say that I can't do it (It'll impress her for sure lol).

First off, do you think it can be done? Second off, would you change anything about it?

-Kevin

(And just in case you are wonder, after, assuming I achieve it, I will have a plan for tapering off the 2-a-days so everything I just gained doesn't turn into fat)

Edit: Also, if I get to 180-185 and I feel like I am getting too much bulk muscle and what not, then I am going to stop. 200 is a lot for 5'8" -- that is the size of most College and Professional Football Running Backs (Which is pretty much my build).

Edit 2: I plan on taking a lot of my workouts from what I did previously when training for wrestling-- but I also plan on taking a great deal from MaxOT workouts. Nutrition information will be calculated using FitDay.

 

[sgrinavi]

At your age it's hard to say.

First off doing 2x workouts a day is not going to help. You grow when resting, not working out. If you want to get aggressive try one major and one minor body part/day

1. Chest/Tris
2. Lower back/hams/calves
3. Upper back/Bi's
4. Quads/Tris
5. Shoulders/calves/bis
6. Rest
7. Rest

You can move the rest days around if you prefer

Warm up every day with 10 minutes of ab work

Be sure to keep the workout short and very intense. 15-21 TOTAL sets.

Diet is 85% of it... Eat many small meals, count your calories and adjust them so you are taking in 500-600 per day MORE than you burn. This will yeild a 1 lb per week gain.

Count all of your protein, not just the shakes. A total of 1 gm per lb of body weight is PLENTY. For example a chicken breast has about 30 gms of proein, an egg has 5, a can of tuna has a about 30 as well.. Those are MUCH better sources than supplements.

At your age, condition and with your goals I would start your diet at around 16 calories per lb of body weight divided into 6 or 7 meals, your total daily consumption should consist of the 1 gm of protein per lb of body weight, 20% of your calories from high quality fats and the rest from complex carbs and green vegetables.

no alcohol, or, at least keep it to a bare minimum, once a week at the most,

drink TONS of water. I do 2 gals a day without even thinking about it.

 

[crt1530]

...too much bulk muscle and what not...

You're funny. I wouldn't be too concerned about putting on "too much bulk muscle." You have no idea how much you have to eat to gain 45lbs in one year or the dedication it would take.

 

[fb0252]

my guess you can gain 25 lbs in a flash by overeating. this leaves 20 more lbs in about 10 months. doable, but, WHY? think i'd educate myself completely on long term health consequences of increasing bodyweight 1/4 including cardiovascular effects, weight strain on skeletal system, etc. someone tell me if i'm wrong, but, betting that a check of the bodybuilding websites will indicate that overeating is on the way out for reasons of health.

 

[SludgeFactory]

lol, Kevin, 45 pounds is a massive amount of weight to gain in a year. Let alone on a 5'8" frame. I hope you're not planning on it being mostly muscle. If so, you're in trouble on that bet!

Starting out lean is good, that's favorable for building muscle. And you do have age going for you, that's about the time where you start naturally filling out with some lean mass. But maybe not if you keep running and swimming for hours and hours a week. The 2-a-day lifting plan sounds like a recipe for systemic fatigue, you will most likely have to cut the volume back in those sessions to keep up that kind of workout frequency.

If I was desperate to pull this off, I'd go join the powerlifting team and do what they tell you, eat like a horse all year long, cross all my fingers and toes, and then go to the final weigh-in with 10 pounds of water in my stomach and lead weights in my shoes :laugh:

 

[DAPUNISHER]

I only lift a couple times a week, like you I do various other activities, so I am certainly not a weight lifting Guru. Therefore, I'll provide a predominately L&R style response based on your post.

Of course, being a guy, I refuse to lose this bet because I want to prove her wrong

Mistake #1

Its a lot, for a little gain... yes-- but I want to give it my best shot, I refuse to say that I can't do it (It'll impress her for sure lol).

Mistake #2

Admitting your wrong, demonstrates character and maturity, and many intelligent people appreciate such qualities. You are a bright guy, I doubt you would choose a bimbo to be your best friend, so the above should be applicable in your case.

Don't do anything for the sake of impressing close friends, it should be completely unnecessary. If she is implying you are too thin for her to consider romantically, consider 15lbs or so of increased muscle mass, at your height, that much should make you look great with your shirt off. If this has nothing to do with trying to increase the possibility of her being romantically interested in you, it is an effort in futility, since you evidently would be doing this to impress her, and not doing it for yourself.

Listen, She is already your closest friend, unless you are trying to do this because it is related to wanting her to also be your lover, tell her you concede the bet. But you do plan to put on some significant muscle mass none-the-less.

 

[Gamingphreek]

Haha-- ok so everyone is thinking this is going to be pretty much impossible.

I have seen reports that a 2-a-day program has lead to huge gains (Granted it is different for everybody). Is 180 a much more realistic goal that would be hard enough to warrant the bet? I threw 200 out there because that is what most 5'8" College and Pro football running backs weigh haha-- and the bet stemmed from a football discussion between us.

-Kevin

 

[DAPUNISHER]

Originally posted by: Gamingphreek
Haha-- ok so everyone is thinking this is going to be pretty much impossible.

I have seen reports that a 2-a-day program has lead to huge gains (Granted it is different for everybody). Is 180 a much more realistic goal that would be hard enough to warrant the bet? I threw 200 out there because that is what most 5'8" College and Pro football running backs weigh haha-- and the bet stemmed from a football discussion between us.

-Kevin

After reading that, I still say concede the bet for the stated reasons, but if you aren't romantically interested in her, you are a fool! A girl who digs football is a keeper pal. :beer:

 

[Gamingphreek]

Originally posted by: DAPUNISHER
I only lift a couple times a week, like you I do various other activities, so I am certainly not a weight lifting Guru. Therefore, I'll provide a predominately L&R style response based on your post.

Of course, being a guy, I refuse to lose this bet because I want to prove her wrong

Mistake #1

Its a lot, for a little gain... yes-- but I want to give it my best shot, I refuse to say that I can't do it (It'll impress her for sure lol).

Mistake #2

Admitting your wrong, demonstrates character and maturity, and many intelligent people appreciate such qualities. You are a bright guy, I doubt you would choose a bimbo to be your best friend, so the above should be applicable in your case.

Don't do anything for the sake of impressing close friends, it should be completely unnecessary. If she is implying you are too thin for her to consider romantically, consider 15lbs or so of increased muscle mass, at your height, that much should make you look great with your shirt off. If this has nothing to do with trying to increase the possibility of her being romantically interested in you, it is an effort in futility, since you evidently would be doing this to impress her, and not doing it for yourself.

Listen, She is already your closest friend, unless you are trying to do this because it is related to wanting her to also be your lover, tell her you concede the bet. But you do plan to put on some significant muscle mass none-the-less.

Haha this doesn't have romantic implications (Though I wish otherwise ). And she is certainly not a bimbo- I'm sure she would have a blast reinforcing the fact that I do, once in a while, lose.

I'm not skinny by any means and am fairly cut all around-- it was just a spur of the moment bet:

At a retreat we both go to on a yearly basis, we do a tackle football game. Last year, my friend and myself blitzed the corners on the QB-- now the QB was roughly 6'5" 250lb guy. He was a walk on for the Roanoke football team and had made the VT football team but they wouldn't give him a full ride. We were talking about how both of us couldn't bring him down and I said I didn't understand how people like Darrel Green tackled huge guys (a la Terrell Owens). She mentioned weight-- and then my mouth opened.

It's all for fun, so perhaps I can save some dignity and convince her to change it to a much more doable 180lbs.

-Kevin

 

[Gamingphreek]

Originally posted by: DAPUNISHER

Originally posted by: Gamingphreek
Haha-- ok so everyone is thinking this is going to be pretty much impossible.

I have seen reports that a 2-a-day program has lead to huge gains (Granted it is different for everybody). Is 180 a much more realistic goal that would be hard enough to warrant the bet? I threw 200 out there because that is what most 5'8" College and Pro football running backs weigh haha-- and the bet stemmed from a football discussion between us.

-Kevin

After reading that, I still say concede the bet for the stated reasons, but if you aren't romantically interested in her, you are a fool! A girl who digs football is a keeper pal. :beer:

We have talked about the romantic part and decided that God was calling us to be very close friends. To tell the truth, despite agreeing with that I don't think I am handling it quite the way I should be

Do you guys think 180 is doable though?

 

[Britboy]

185 is maybe doable but at least half of that will be fat. I went from 160 to 190 in 8 months but my waist went up 2-3 inches plus I did 3 weeks of Methyl Vol which added 10 of those pounds - Not an option for you as you have to be at least 21 and have trained for at least two years to consider it.

You should be happy with 175-180 then shoot for 200 the year after. The bigger you get the harder it is to add the weight and it comes off quick if you get off plan. Dedication is key.

Good luck!

 

[Gamingphreek]

Originally posted by: Britboy
185 is maybe doable but at least half of that will be fat. I went from 160 to 190 in 8 months but my waist went up 2-3 inches plus I did 3 weeks of Methyl Vol which added 10 of those pounds - Not an option for you as you have to be at least 21 and have trained for at least two years to consider it.

You should be happy with 175-180 then shoot for 200 the year after. The bigger you get the harder it is to add the weight and it comes off quick if you get off plan. Dedication is key.

Good luck!

Why would half of that be fat? You have to eat a lot more but if you eat properly, half of that will not be fat...

I'm going to make my case for 180. If she doesn't go for it, I'll say that I don't want to go through with the 200 and work from there

So in conclusion- we deemed that it was possible to do such a thing with a LOT of work though (just that it would be very hard on my body)?

-Kevin