Newbie Diet and Protein?

[Marti87]

Howdy, I am looking for a diet to give me strength and mass, as I have a very high metabolism. I am 24 years old, 5'8 and when I last checked 132 pounds. So far, for the past week, I have been lifting weights at home, and drinking a protein powder mix that is 24 grams of protein a scoop. I put two scoops in water or milk, then work out for 20-40 minutes. I also visit the gym to run, and can run a mile in 9:13. I have noticed results, and I'm liking them. However I am looking for more structure, and a way to build deep, strong muscles, as well as gaining shape and form. Where should I start? Is there a book of good dumbbell exercises with diagrams? I work 9-5 now with weekends off. Thank you for your time.

[rudywilliams]

For the goal you want to achieve I personally would cut down on the running. Keep cardiovascular training in because it does have benefits, maybe look into short sessions of HIIT. It can increase VO2 max if aerobic conditioning if a important thing to you. As for the weight training you didnt state if you are a beginner or how many times per week you train. If you are just starting out I would go 3 times/ week (MON, WED, FRI) and focus on the basic lifts (squats, Deads, bench, rows, over head presses and pull ups (add a couple isolation moves as you go)).
As for diet try to space out meals every 2-3hrs for a total of 5-8 meals. Consume roughly 1.5g/lb of protein, 0.5g/lb of fat and 2g/ lbs of carbs. Eat you majority of your carbs at breakfast, pre/post workout. Fat sources-Natty PB, nuts, various oils, avocado etc. carbs- keep with the complex carbs and only fast digesting (waxy or dextrose) postworkout.
protein - whey, eggs, steak, chicken, fish
Hope that helps ( I am sure P will give you better info but thought i'd help out)

[Thorgrim]

I liked what Rudy said. Definitely limit your cardio to short durations if gaining muscle is your goal. You might want to check out the Arnold encyclopedia of body building for exercises. It has lots of stuff you can do with dumbbells and photos of how the exercises are performed. You can buy it but it is pretty common to find it at a library.

[Praetorian]

If you want to get big and strong youll need to avoid cardio...at your age and with your metabolism you cant afford to lose the calories it takes. Youll also need to eat frequent meals high in protein and fat with moderate carbs. You will want to eat 6- meals per day and train 4-5 days per week...stick to mostly barbell compound movements, as well as a few dumbbell exercises. Deadlifts, full barbell squats, box squats, bench presses, shoulder press, barbell curls, bent over rows, etc are what should be your go to movements...youll need to get strong on these movements in order to move serious weight for reps which is going to add the size you want. As for meals red meat is key, salmon, whole eggs, whole milk, chicken, olive oil, butter, sweet potato, fruits, veggies, nuts, natural peanut butter are all good staples. Be patient this will take time (years not months) to do...also check out westside-barbell.com elitefts.com, charlespoliquin.com for great articles and training tips. As for

P

[Marti87]

This is great advice! Thanks everyone, I really like what both Rudy and Praetorian said. I have a set of adjustable weights (up to 40 pounds one, and 20 each for now) and they really get my arms going. cutting down on the running is a good idea, and getting into good eating habits. I kicked beer right out of my life and I've never felt stronger and smarter. Been a good week, and with this advice, next week, I can even get stronger, and hopefully bigger! Thanks again.