I need help with a work out routine.?

Question

I am 5' 9" ish, 145 lbs, male. All i can find is weight lose programs. I need a weight gain, and muscel mass gain program. Plz help me with the routine, food, and supplements. Also does anyone know a legal and safe way to get my adreniline pumping so i can lift harder. It seems i just cant get pissed off enough. Also, I need a cardio plan to get my abs back. I used to wrestle so i can diet and workout. I just need someone to help me with a plan. Hopefully a plan that includes when i should up my lifting wieght and by how much. Plz put time into ure answers, ty very much for those who reply. Also if you live in the Kansas city area, a good gym besides 24 hour, and golds.

Answer 1

If you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. The best place for you is to refer to the website: bodybuilding.com this will give you great advise and you can see what other people have used to get to where they are now. It's a real motivator so take the time to read through the contents it's worth your time.

Exercise is must be intense. Again, refer to the www.bodybuilding.com for your weights routine. Never do weights two consecutive days if you are not isloating the muscles have a cardio day in between. If isolating you can do something like:
Mon - Upper: Arms & Chest
Tues - Lower: Quads, Abs & Glutes
Wed - Cardio day: eg 2 spin classes & 30 minute run
Thurs - Upper
Fri - Lower
Sat - Cardio day: eg 1 hour run & boxing class

Cardio needs to include a mixture of running, go hard up stair wells and cycling. If you have access to a gym include boxing and spin classes as well. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes.

Sample diet may include the following:
Meal 1: 8 egg-white / 1 yolk, 1/2 cup oatmeal (box) w/ equal or Splenda and cinnamon
Meal 2: Low carb protein shake w/ 1 tbsp natural peanut butter
Meal 3: 8 oz. Chicken breast, Steamed green vegetables (plain)
Meal 4: Low carb protein shake w/ 1 tbsp
Meal 5: 6 oz. Salmon / steak, Green salad / oil vinegar
Meal 6: 2 scoops Pro Score

Good luck and go to the website for more info!

Answer 2

i have self belief that categorical routines help a lot. mattress time routines help, distinctly even as no longer at homestead. It provide a kind of convenience, to both the toddler besides because the mum and dad. because the youngster grows they comprehend no remember what, after bathtub, brushing tooth and e book its bedtime. also, getting up and combing tooth, getting dressed. It teaches everyday life skills. there is also something to be reported for no longer having too many routines. If a baby grows up doing the dame element daily or on an quite set agenda they could develop into inflexable. this can reason some misery for the youngster - besides because the adults - even as being babysat or begining daycare.

Answer 3

You just need to keep working out, but you also need to eat healthy so you woun't lose more weight, treat your self to alittle snck every now and then and people that want to lose wait don't eat 3 hrs before you sleep so maybe you should eat something right before you go to bed so you can put some weight on. Don't do alot of swimming it cause you to lose weight try yoga er something!!!!

Answer 4

Lots of protein. Lots of Ensure (if the sell it where u live)
Places that sell weightlifting supplements sell other drinks that can help you gain.

I wish I had your problem

Answer 5

easy enuff, for pumps and energy stuff to gain weight use NO-XPLODE and for exercises go to www.bodybuidling.com and read up on exercises for paticular body parts, for something u think conforms to wat u want and do it