Hey guys. Im planning on starting a new diet and workout plan on Monday. I am 6'5 and weigh around 185 lbs. Last summer I did a serious workout plan and weighed 215 lbs but I think that most of this was fat in my stomache. I could usually always get my chest bigger but my arms have had trouble growing. Can anyone help me design a workout plan and diet to get bigger arms and a well-proportioned body?

Thanks

Hey guys. Im planning on starting a new diet and workout plan on Monday. I am 6'5 and weigh around 185 lbs. Last summer I did a serious workout plan and weighed 215 lbs but I think that most of this was fat in my stomache. I could usually always get my chest bigger but my arms have had trouble growing. Can anyone help me design a workout plan and diet to get bigger arms and a well-proportioned body?

Thanks

Your age? How did you lose the 30 lbs? Before you started the "serious" program, how much did you weigh? What was the "serious" program?

At your height and weight you need all of the extra mass you can get.

I lost the weight from walking to classes a lot and limiting my calorie intake to under 2000 calories.

I'll give you the quick run down of a clean bulk: Lift heavy, eat above maintenance, and eat CLEAN if you want to gain muscle sans fat. I used the breathing squat program as suggested by mastover in this thread (http://forums.johnstonefitness.com/showthread.php?t=38521) and there are many other programs around for you to peruse. You need to find something that will fit your goals, so read around!

Alternatively, you might want to look into what Swolecat has to offer. he has links all over the site and many people on these forums have tried his "SUP2" protocol with great results (including John Stone himself, IIRC). He has his own sticky thread at the top of this forum if you wanted to take a look at it.

I am hoping to eat about 2800-3000 calories a day with about 270 grams of protein. Is this an adequate amount? Should I work out each body part once or twice a week? What is the recommended amounts of excercises for each muscle and how many reps for each set?

Thanks

I am hoping to eat about 2800-3000 calories a day with about 270 grams of protein. Is this an adequate amount? Should I work out each body part once or twice a week? What is the recommended amounts of excercises for each muscle and how many reps for each set?

Thanks

My advice to you is to not pick a random caloric intake that you hope will be a good amount. There's NO way to know for sure except based on results. Formulas are great as a baseline, I guess, but I've found there's too many variables that are too easy to mess up. The usual bulking advice is for people who are ectos and have trouble putting on any weight at all. You have to do what's good for YOU.

So, take what you're doing now and add 250 cals to it. In a week, see how you're doing. Up in weight? Good! Stay where you are. Down or staying the same? Raise calories!

Then, in another week, see where you are. Up in weight? Good! Down or staying the same? blah blah you get the idea. If you're gaining weight too fast, go DOWN by 250 calories. Or maybe less or maybe more, depending on how you think you're doing.

It's your body and everything you do should be tailored to how YOUR body is reacting.

I am hoping to eat about 2800-3000 calories a day with about 270 grams of protein. Is this an adequate amount? Should I work out each body part once or twice a week? What is the recommended amounts of excercises for each muscle and how many reps for each set?

Thanks

I think you should read more articles and browse the forum more rather than have it put on a platter for you, but that is just my opinion.

I am hoping to eat about 2800-3000 calories a day with about 270 grams of protein. Is this an adequate amount? Should I work out each body part once or twice a week? What is the recommended amounts of excercises for each muscle and how many reps for each set?

Thanks

What was your serious program? Do you have a gym available? If not do you have equipment? Did you give your age?

We need to know more before we can tell you anything that means anything. That is why I ask my Questions.:cool:

I am 20 years old. I do have access to a gym. My program was on Monday/Thursday I did chest and tris, on Tuesday/Friday I did back and biceps, and on Wednesday/Saturday I did legs. I would do around three exercises for each muscle group, with around four sets. I didn't have a controlled diet meaning that I would eat unhealthily, including three hamburgers a day. I also had a protein shake every day. I did have significant gains in my bench press but found it difficult to improve in other muscle groups including my arms.

Thanks,

Marcin

I am 20 years old. I do have access to a gym. My program was on Monday/Thursday I did chest and tris, on Tuesday/Friday I did back and biceps, and on Wednesday/Saturday I did legs. I would do around three exercises for each muscle group, with around four sets. I didn't have a controlled diet meaning that I would eat unhealthily, including three hamburgers a day. I also had a protein shake every day. I did have significant gains in my bench press but found it difficult to improve in other muscle groups including my arms.

I am guessing you overtrained. You don't need to work out six days a week. Remember that muscle is built when you rest, not when you work out. The gym is just a trigger.

I am 20 years old. I do have access to a gym. My program was on Monday/Thursday I did chest and tris, on Tuesday/Friday I did back and biceps, and on Wednesday/Saturday I did legs. I would do around three exercises for each muscle group, with around four sets.
Marcin

I suggest you start a 3 day fullbody program - MWF or TTS. You need to use as heavy a weight as you can about 70-80% of 1 repmax. Do 2 sets of each exercise, 8-12 reps. try to increase weights often. Take 60sec or less rest between sets. Do reps, slow and controlled with a 3 sec up and 3 sec down cadence.

BB Squats
BB Stiff Legged deadlft or leg curl
BB or machine Calf Raise
Lat machine pull down
BB Bent over row
BB Shoulder press
DB flies alternated with BB Bench press (fly, press, fly, press)
BB curl alternated with Tricep Dips (curl, dip,curl, dip)

Drink 1.5 gallon of cold water a day. Get 8 hours sleep. Set calories at 2800 a day. 3 main meals, 3 mini meals.

Try this for 6 weeks and be sure to report back on progress.:gl:

Hey, good luck with the program. Some before pics would definitely help.

Well its been about seven weeks since I started my program. I went from 187 to 190 lbs. I have been eating about 3000 calories a day. My bench has gone up and so has my squat. Should i continue doing the same workout as above. My arms still need a lot of work.

If you haven't incorperated deadlifts into your routine then your should seriously condsider it

Not only is it a total body workout, but because of your height you have a huge mechanical advantage when doing the lift which allows you to up the resistance very quickly indeed

I know because our stats are almost identical