If I work out 5 days a week for 2 months and eat good...can I gain 20 pounds?
Question:
Answers:
Do you intend to become a bodybuilder? I asked since you want to workout 5 days a week.
If you are a beginner, it is preferable to do it every other day. Work out with the whole body program. Rest is needed for your body to recuperate. Then later, you may want to concentrate on bodyparts for each workout and may workout as often as allowed by your body.
When you say eat good, you should really increase your intake of protein. Maintain the level for carbohydrate and fat and fruits and vegetables.
Everything is possible if you put your mind into it. ©
Edit: ROFL@Lucien.
yes, if you stick to low-med reps(6-10) for muscle growth, and take lots of protein
What you want to do is eat well, not “good.” So, instead of wasting your time trying to bulk up and increase your chances of creating a problem for yourself later in life, I suggest invest that time studying English grammar and improving your communications skills which will enrich you for the rest of your life.
This is ABOSOLUTELY possible. We're kinda the same actually. I was 14 years old and weighed 140 when I started working out this year during summer break. and gained exactly 22 lbs in 2.5 months. But you have to be extremely committed and EAT EAT EAT. Not eat everything you see but eat healthy, especially is you want lean muscle. Diet is probably 70% of building muscle. You'd have to be able to eat 6 times a day, each meal containing good healthy carbs from whole grain breads, rice, fruits, potatoes,oats, ect. And lots of protein. Not too much protein at once though. about 20-30 is fine. Too much at once and you will just pee it out. I would recommend you get some protein supplements. I use Optimum whey protein. It REALLY helped me reach my goals. 30 $ for 2 lbs,but its worth every penny. If you're just beginning to workout, stick to simple compound movements and execute them with proper form. Combine free weights with machines for a perfect workout. Workouts should be about 45 minutes. Do not do over an hour! You will lose muscle if you workout too long and overtrain. WHICH IS BAD! Do some "muscle" researching and get motivated. I did a lot of researching before I began working out. This got me ready and made sure I made no mistakes so i can gain muscle as fast as possible. Research on bodybuilding.com and I would also go on fastmusclegain.com and check out Anthony Ellis. Seeing this guy got me extremely motivated. Hope you reach your goal before your deadline.
If you are a hard gainer, you need to work out hard, but not too often, so you can conserve calories for weight gain.
Snack often, but healthy if possible. Especially within 90 minutes of a workout, and a few hours before you go to bed.
Get enough sleep. Your metabolism slows down then, making weight gain a little easier. And you need to accept a little more body fat.
It's definitely possible. For 20 pounds and your frame, I would say 3 or 4 months is a bit more realistic, but if you can really stick to 5 days a week, then you might be able to pull it off sooner.
I feel that you can do 5 hard workout days a week if AND ONLY IF you rotate what parts of the body you do, on what days. You see, rest is extremely important, and if you workout a muscle group (quadriceps, triceps, pectorals, etc) two days in a row, it's like it erases the progress you made on the first day.
When you workout, the reason you feel a moderate amount of muscle pain is because you are actually breaking down tiny muscle strands. With 24 hours of rest, the body repairs the muscle back to normal. With an additional 24 hours of rest, it adds extra muscle, for extra size and strength. So the idea is to do bicep curls one day, and the next day, let your biceps rest, and maybe work your triceps (which are totally separate).
Whether you divide it into arms&back day is first, then torso and legs or perhaps muscles that "pull" (arm curls, ab curls/situps, leg curls, pull ups) on day 1 and muscles that "push" (push ups/bench, shoulder flies, military press, squats, calf-ups) on day 2 - that's all up to you. But that is how people go to the gym almost everyday.
Don't forget that your forearms and hands need rest days too... which is why 7 days a week is a bad idea. Never be afraid to take a day off if you feel an injury building. Much better to take a day off than get injured by a strain or tear.
You'll wanna do the kinds of exercises where you can only lift the weight between 5-10 times, and no more. Any more than that won't really bulk you up. Though it's a great idea to do sets of 10-20 reps (and no more, so you're not sure if you can make that last one) during your first few weeks, to both prevent injury (by strengthening tendons and ligaments) and as a gauge of how out of shape you are (which will be if you feel sore the next day. When you aren't sore after sets of 20 hard reps, you know you are ready to pile on the plates)
High protein is a must. You'll also see more improvement the more sugar you can eliminate from your diet. Sugar steals results from you, extra vitamins amplify results. You also want to go for around 1/2 a gram to a gram of protein for every pound you have. That's about 60-90 grams of protein daily. If you're going for that upper end, make sure you have plenty of water daily also, to protect your liver and kidneys. But the more water you have, the more vitamins you need also, because the water strips it from you.
Good sources of protein include any beef, fish, or poultry. Pretty much whenever you eat muscle, you can use it to add muscle. Also, eggs, some dairy almonds and beans (especially soy beans, also known as edamame) are very good as well. Eating often, with smaller meals is drastically better than overeating with fewer meals.
Lastly, consistency is so important. Even if you have a few bad days in the gym, and you can't get into it, it's better to keep going, to build a routine, and also to get your body's metabolism used to shooting you energy at that time. Just keep it up.
More Questions & Answers...