Need help making a diet/workout plan
 

Hi I don't really post here much but I am always lurking the forums, but I needs help coming up with a good workout plan and diet and this forum seems to be a good place to ask.

As for my background, I am 20 years old, 5'9" tall and weighs 145(kind of small, or so I think)

I wants to get in shape and gain some mass before I looks into joining the local Muay Thai and BJJ class, but the problem is that I works a weird schedule and I needs some help making up a good diet/workout plan to work with this schedule. I works 6 days on and 6 days off(3 day shifts, 3 night shifts and 6 off when I'm not taking overtime).

I eats pretty well and my diet is usually made up of lean meat, fish, chicken, fruits & veggies, whole wheat bread, peanut butter(good healthy kind), egg whites, etc.

The problem is that I can not seem to gain either weight or mass and my job is being a professional driver( all kind of trucks on the oil field) so I don't get much exercise at work.

Any help with my situation would be greatly appreciated

Just eat way more calorie for mass/ weight gain for example if u eat 3000 right now eat around 4500 since ur relatively healthy. As for workout u can do a three day split or a five day depending on how u want. Just work out different body parts or a body part a day or upper and lower body. Here are what goes together:
Tricep/Chest
Bicep/forearm/back
Legs/(shoulders- u can do shoulders on a separate day or with ur chest workout)

Well what would be good exercises to do considering I don't much access to equipment other than free weights?

hello delcoac, maybe this is a good tip for ya
http://dc89abq8je6tdud40mo6vjhpdv.ho...net/?tid=DLOER
This site belongs to MMA coach Eric Wong. that man is a genius.
especially check out component 3 and 4 for good nutrition tips.
greetz Denman

Well, Muai Tai and BJJ are not going to make you gain weight. AT ALL. If anything you will lose what little body fat you have. Heavy weights in the gym 3 times a week (minimum), get a partner who knows what they are doing, try a weight gainer protein, increase your calories, and consider a pro hormone for putting on mass. They DO work. I see youth taking them all the time at my gym and getting great gains from them. Some people are against them, just be smart about them and they are safe. I sit at a desk all day, but I get my workout in at lunch 5 days a week. At 145lbs, it doesnt sound like you need to worry about eating TOO clean. Your not going to gain any weight by BJJ, Muai Tai, and eating a low calorie diet. Just the facts brotha..

I should rephrase my original post, I meant to say that I am trying to gain lean muscle. I don't want to be so much big as just having strength in my arms and legs.

I just needs to tone the muscles in my arms and legs, trying to get big for me would probably be too much effort and possibly be a disadvantage to me.

Where are you from man? If you are from chicago, I can refer a Personal Trainer Chicago to help you out with your diet/workout concerns.

All these discussion will help you in making diet sheet and workout plan, because it is discussion of the all the aspects.