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I used to do weight lifting in high school and some in college, so I know the basic forms and correct lifting procedures. But after college, I haven’t been to the gym much. Currently, I am active in dragonboating, but this is mostly cardio work. I am planning to start hitting the gym next week. I plan to go Monday, Wednesday, Friday; while continuing my Dragonboat Training Tuesday, Saturday, Sunday. Thursday would be my rest day.
My current plan is to do about 3 sets of each lift with 10-12 reps per lift. I want to build muscle mass, so I may change this to 8-10. My current measurements are about 105kg, 1.98m, about 20% body fat, and 26.6 BMI (according to an electronic monitor). I figure as I build muscle mass, my body will tone and the fat will decrease.
My goal is to get down to 90-95kg, but I stay where I am as long as my body becomes lean and muscle increases.
What I am having trouble with is creating a healthy diet for my size. Do you recommend any supplements, or should I wait until I after a few weeks lifting to start supplements (like whey protein)?
Also, any tips on types of lifts, rep count, etc would be beneficial.
Answer:
Do you want to gain size first or lose weight first? You are now 105kg and you want to gain muscle mass, but your goal is to get down to 90-95kg. So I am confused. Do you want to be just getting bigger but reduce weight? You should prioritize what you want to achieve clearly first.
When you want to gain weight, you eat 500 cal more than the requirement energy per day (total extra 3500 cal per week. This shall give you around 1kg weight gain per week. So you need to calculate your required energy per day ( with consideration of your body weight, and the amount of workout you do). Are you familiar with this?
A simple rule of thumb is to consume at least 2g protein per 1 kg body weight . So if you are 105, you need to eat minimum 210 gram protein per day to gain muscle mass. By measure and calculate how much protein you have eaten, you can then decide how much do you need to eat more by using whey protein. If your diet is good enough, no need to waste money on whey protein.
Don’t bother about BMI, BMI is never accurate for body builder and weight lifter.
You mention 3 sets of each lift, what do you aim at ? Squat, bench press , military press …? You only train with weight to improve size, or you also want to improve your dragon boat performance?
I think I have asked too much. But that is some of the things that you can start with now. The main thing for you is to be clear what you want in next 3 months and go for that single goal. Having too many goals will be much harder to achieve.
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