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DelcoAC · 10-11-2010, 10:41 PM

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

**marcthegame** · 10-12-2010, 12:57 AM

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)

DelcoAC · 10-12-2010, 10:24 PM

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

Denman · 10-25-2010, 05:17 AM

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

TUF-FKR · 11-05-2010, 01:58 PM

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..

DelcoAC · 11-13-2010, 05:49 PM

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.