Training advice

[Capts29]

New year and all that so looking for a bit of advice
Want to add on a bit of muscle and tone, currently 5ft 8 and weigh about 11 stone. Pretty healthy, don't eat loads of rubbish, climb at least once a week and just started with rowing machine for cardio work, quite slim with reasonable muscle definition at the moment

What's some simple recommendations on training and nutrition to put on a bit muscle, been same weight and build for past 10 years or so- just turned 40, and just fancied getting a bit bigger really

Don't have loads of time on my hands as 2 very small kids

Any advice gratefully received!!

[pilchardthecat]

Start off with one of the 5x5 strength programmes, stick with it for at least 6 months before trying something else.

[AgentOrange]

I'm no expert but I'd agree with the previous post; 5x5 seems to be the most effective (and popular) for those starting out. See this website for a lot more info: http://stronglifts.com/5x5/.

In terms of nutrition, general advice is to eat 5-6 'meals' per day getting a good balance of protein/carbs/fats. For muscle building, I think your target should be >1g of protein per pound of bodyweight in a single day along with a calorie surplus of a few hundred. In more practical terms, focus on lean meat (chicken, turkey, etc.) or fish along with plenty of veg, rice/sweet potato/etc. If you're a busy person then preparation is the key. For example, I will prepare my lunches for the week on Sunday night so I don't have an excuse for cheating. Also, you may want to consider a protein shake as a quick and easy post-workout protein hit.

Best of luck!

[pilchardthecat]

I don't agree with the 5-6 meals thing, although I accept that it's popular there is no evidence to support the notion that it build more muscle than eating the same number of calories a day in one or two meals.

Also eating very often is really not good from a health perspective as it means you have insulin in your system for a much higher proportion of the time than you should. If you have a family history of diabetes take this very seriously. If you want to drop a bit of fat, eat fewer, larger meals and get the insulin spikes out of the way - insulin completely stops free fatty acid mobilisation.

There is some evidence to support an "anabolic window" so it does help to eat a good proportion of your calories within 1-2 hours after hitting the weights.

[LordGrover]

So long as your intake is in surplus you'll have the potential to build muscle (and fat ) depending on your training.
For my money, quality rest and not overdoing it is far more important than meal timings.

Another vote for 5x5 - it works.

[Capts29]

Cheers all for the words of wisdom!! Have heard good things about the 5x5 programme. Looks manageable time wise as well.
The multiple meals thing might not be a long term plan- work makes it tricky to be constantly eating! But think a decent breakfast, good lunch and evening meal with plenty of veg and protein should do me ok to begin with with a shake after training and bit of food- that sound ok?
What's the general consensus on these weight gain/ build up shakes and know a guy who seems to mainline creatine and swears by it, he is massive but suspect he may have additional "help"

Cheers again

[LordGrover]

If your diet is good there is no reason to spend/waste money on ANY supplements.