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Old 02-05-2012, 03:10 AM   #6 (permalink)
rpmcduff
FitDay Member
 
Join Date: Feb 2010
Location: Westminster, CO
Posts: 965
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As a previous poster already stated you need MORE PROTEIN in your diet. A good goal is .75 to 1.0 grams per pound of lean body weight. So for you at 129 lbs. and assuming 10% Body Fat your lean body weight is apprx. 116 (129 * .10 = 12.9) so a good daily protein goal for you is 116 grams. So why is protein important? Its a lot easier to consume sugary simple carbohydrates for calories, right? You have to eat protein to build and repair muscle because only protein has the amino acid building blocks neccesary. Carbs and fat don't.

You might want to consider moving to a 3 day split for your workout routine. That gives each muscle group one more day of rest and allows for you to work them even harder.
Lift heavy (adjust weight so you can perform only 6 repetitions before you can't do another or your form suffers) and do 3 or for sets for each exercise. Do core exercises like squate and deadlifts. These work your largest muscle groups and give you the potential to gain the most muscle. Check out Bodybuilding.com for 3 day split routines and other weight lifting information.
__________________
Ron

Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200



My log: http://www.fitday.com/fitness/Public...Owner=rpmcduff
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