Extreme Fitness - View Single Post

**Insex** · July 7th, 2008, 07:02 PM

As the others have mentioned, how old are you? Are you a 6'1" 155 lbs. teenager? Or are you a 6'1" 155 lbs. senior citizen? Age is probably the most important factor here.

Also, just as Saint_X pointed out, sleep is important for promoting rest and recovery. Since you're waking up by 5:00 AM, I hope you're getting to bed by at least 9:00 PM.

I know that with a home workout set, it's difficult to perform all of the same exercises that you would normally do in a gym. How many weights do you have (what is the total weight)? Do you have enough to perform Squats and Deadlifts? If your goal is to put on 30 pounds of muscle, you have to realize that your legs are your largest body part. Your back is your second largest body part, so you should pay special attention to those two areas. It's going to be extremely difficult for you to put on 30 pounds of solid muscle on just your chest, shoulders, and arms (without the use of AAS). Gains will be more achievable and realistic if you put the right amount of work in the right places.

Last (but definitely not least), what are you eating? In order to gain 30 pounds (of muscle) you need to eat a lot nutrient-rich foods. By nutrient-rich foods, I'm referring to nutritious foods that give you more bang for your buck. Examples include foods that you would normally cook in your own kitchen, like:

- Chicken.
- Fish.
- Red meat.
- Eggs.
- Oats.
- Brown rice.
- Fruits.
- Vegetables (especially the dark-green kind).
And the list goes on...

Examples of foods that you want to stay away from because they'll help you put on 30 pounds of fat are foods that are lacking in essential nutrients that don't give you more bang for your buck. This is because you can eat enough of these foods to the point where you are full, but be lacking in important nutrients that your body needs in order to grow and maintain itself. Besides being insufficient in essential nutrients, these foods are also excessive in other nutrients that your body doesn't need or only needs in small amounts. Examples include:

- Junk foods (anything that is packaged).
- Fast foods.
- Microwaveable foods (contains a lot of preservatives).
- Even fluids such as sodas, energy drinks, and high-sugar juices.

I hope all of this information helps paint a good picture for you to see and understand from. You need lot's of rest to promote recovery. You need to prioritize your workout program. You need to eat plenty of nutritious foods that will supply your body with the macronutrients (fat, carbs, protein) and micronutrients (vitamins and minerals) it needs, without overloading your body with certain nutrients. You also need to drink plenty of fluids (mostly in the form of water).

Hope that helps.

July 7th, 2008, 07:02 PM	#5 (permalink)
Insex EF Busy Bee offline Join Date: Nov 2005 Location: California, USA Posts: 2,327 Thanks given: 10,895 2,376 thanks in 916 posts Rep Power: 20	As the others have mentioned, how old are you? Are you a 6'1" 155 lbs. teenager? Or are you a 6'1" 155 lbs. senior citizen? Age is probably the most important factor here. Also, just as Saint_X pointed out, sleep is important for promoting rest and recovery. Since you're waking up by 5:00 AM, I hope you're getting to bed by at least 9:00 PM. I know that with a home workout set, it's difficult to perform all of the same exercises that you would normally do in a gym. How many weights do you have (what is the total weight)? Do you have enough to perform Squats and Deadlifts? If your goal is to put on 30 pounds of muscle, you have to realize that your legs are your largest body part. Your back is your second largest body part, so you should pay special attention to those two areas. It's going to be extremely difficult for you to put on 30 pounds of solid muscle on just your chest, shoulders, and arms (without the use of AAS). Gains will be more achievable and realistic if you put the right amount of work in the right places. Last (but definitely not least), what are you eating? In order to gain 30 pounds (of muscle) you need to eat a lot nutrient-rich foods. By nutrient-rich foods, I'm referring to nutritious foods that give you more bang for your buck. Examples include foods that you would normally cook in your own kitchen, like: - Chicken. - Fish. - Red meat. - Eggs. - Oats. - Brown rice. - Fruits. - Vegetables (especially the dark-green kind). And the list goes on... Examples of foods that you want to stay away from because they'll help you put on 30 pounds of fat are foods that are lacking in essential nutrients that don't give you more bang for your buck. This is because you can eat enough of these foods to the point where you are full, but be lacking in important nutrients that your body needs in order to grow and maintain itself. Besides being insufficient in essential nutrients, these foods are also excessive in other nutrients that your body doesn't need or only needs in small amounts. Examples include: - Junk foods (anything that is packaged). - Fast foods. - Microwaveable foods (contains a lot of preservatives). - Even fluids such as sodas, energy drinks, and high-sugar juices. I hope all of this information helps paint a good picture for you to see and understand from. You need lot's of rest to promote recovery. You need to prioritize your workout program. You need to eat plenty of nutritious foods that will supply your body with the macronutrients (fat, carbs, protein) and micronutrients (vitamins and minerals) it needs, without overloading your body with certain nutrients. You also need to drink plenty of fluids (mostly in the form of water). Hope that helps. __________________ Practice makes permanent.