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Originally posted by seizei
I am no expert, but I will offer what I can.
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Thanks a lot! I could use all the help I can get, your help is valued highly, trust me.
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DEFINATELY see a personal trainer for awhile, if you haven't had much experience in the gym. You need to know the correct technique for the exercises you will be doing, or you could injure yourself.
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This sounds good, but how does this work, exactly? Is there an additional fee attached to having a temporary personal trainer? Do you have to schedule with them, or is it on a first come, first serve basis? Should I call up to the gym to find out what I need to do?
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Stretch before your workout, concentrating on the muscles you intend to work that day. When you are done your workout, stretch again, and again concentrate on what you have worked.
I have done a study in a kinesiology class that involved exhausting a pair of muscles, and then stretching one often over the next few days, while ignoring the other (was the wrist extensors, the muscles on the top of your forearm). The forearm that was stretched healed faster than the other, and was ready to be worked out again sooner.
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This seems like really good advice, and I intended to mention in the OP that I was going to be doing stretching, but forgot. But my question is this: How do you stretch appropriately for the smaller muscle groups? Like the muscle on top of my forearm? This all seems a little confusing to me, but am curious as to how you stretch correctly for the smaller muscles.
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Once you've been shown exercises and are familiar with the equipment, get a good routing set up. The trainer can help you with this. Depending on how many times a week you will be going to the gym, you will need up to split up your muscles groups to different days.
For example, if you're training 3 times a week:
monday: chest, abs
tuesday: rest
wednesday: arms, legs
thursday: rest
friday: back, shoulders, abs
saturday: rest
sunday: rest
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Sounds like a plan. Should I do at least a little bit of cardio throughout the week, or maybe only on one of my rest days or so? Or should I not worry with doing any cardio because I'm trying to gain muscle mass? If anything, a little bit of cardio work would probably be good for my legs and to strengthen my heart some, but I have no idea.
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Don't work a muscle group again until it isn't sore anymore. They need time to heal and rebuild.
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Definitely. I was going to ask how long I should rest between workout days, but you said it adequately and reasonably.
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As for diet, consistency is the key. Eating a good breakfast is the most important thing you can do. Eating a good post-workout meal is the second most important. Do your whey protein shake right after the workout, not before. Eat again a few hours after the workout.
As for protein, you need to consume approximately 1 gram of protein for each pound of body weight, if you want to gain mass. So you need to eat 150 or so g or protein. That doesn't seem too crazy, but Plan9 told me that your body can only absorb 25g of protein at a time.... so you need to have 6 meals during the day that include 25g of protein. That's where protein shakes and bars come in handy, if you are pressed for time.
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This will be the toughest part, but I know I can do it. I live at home, so I'll talk to my mother about buying and cooking meals that are higher in protein.
Also, is there a good fitness website that sells protein shake mix and/or bars for a good price? Taste matters only some to me, I can usually eat anything. Pointers and information on this would be much appreciated.
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Be sure that you are taking in more calories than you are putting out - you can try counting calories and measuring your output if you have the time. I think www.bodybuilding.com has a food database.
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Sounds cool, I'll give it a try and see if I can keep up with it.
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As for other foods, try tofu, chick peas, beans as well. Try fresh fish instead of canned - some people are freaked out by the mercury levels in canned fish such as tuna.
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I haven't tried tofu yet, but would like to. Some beans I like, some I don't. I do like tuna, but won't overdo on it.
Pretty cool, I'll check this out.
Thanks for all your advice! You've been quite a help.