Is This an Appropriate Plan for Gaining Lean Muscle?

anachronicles

Hello all,

I'm recovering from anorexia and trying to gain the weight back by adding lean muscle mass, I lost a lot of muscle through calorie restriction and really need to build it back up. If it helps I'm 5'2" and 89 lbs. I'm just wondering if this is a good way to approach it and can I do this everday or is it too much (or too little):

Pre-workout Snack (30 min before exercise): Apple and greek yogurt

One round of Jillian Michaels' 30 Day Shred

A quest Nutrition Bar and water

Another Round of 30 Day Shred (a lower level)

10 minute ab workout

Post Workout Snack (within 15 minutes of stopping): 2 eggs and whole grain toast


I might go for a jog later as well followed by an All Mass Protein Shake


I'm new to this, and would really appreciate some tips on how to properly nourish myself around my workouts.

Acg67

Hello all,

I'm recovering from anorexia and trying to gain the weight back by adding lean muscle mass, I lost a lot of muscle through calorie restriction and really need to build it back up. If it helps I'm 5'2" and 89 lbs. I'm just wondering if this is a good way to approach it and can I do this everday or is it too much (or too little):

Pre-workout Snack (30 min before exercise): Apple and greek yogurt

One round of Jillian Michaels' 30 Day Shred

A quest Nutrition Bar and water

Another Round of 30 Day Shred (a lower level)

10 minute ab workout

Post Workout Snack (within 15 minutes of stopping): 2 eggs and whole grain toast


I might go for a jog later as well followed by an All Mass Protein Shake


I'm new to this, and would really appreciate some tips on how to properly nourish myself around my workouts.

Instead of getting caught up with nutrient timing which has little to no actual benefit, eat in a surplus with adequate protein, get a real lifting program not 30 day shred, minimize the cardio, profit

BusyRaeNOTBusty

How many calories per day will you be eating? How much protein? Are you working with a doctor and/or nutritionist?

30 day shred is not a muscle building program. Doing it twice, plus abs is really just a lot of cardio, which will not assist with muscle gain.

TriLifter

How many calories per day will you be eating? How much protein? Are you working with a doctor and/or nutritionist?

30 day shred is not a muscle building program. Doing it twice, plus abs is really just a lot of cardio, which will not assist with muscle gain.

Agreed

EvanKeel

Hello all,

I'm recovering from anorexia and trying to gain the weight back by adding lean muscle mass, I lost a lot of muscle through calorie restriction and really need to build it back up. If it helps I'm 5'2" and 89 lbs. I'm just wondering if this is a good way to approach it and can I do this everday or is it too much (or too little):

Pre-workout Snack (30 min before exercise): Apple and greek yogurt

One round of Jillian Michaels' 30 Day Shred

A quest Nutrition Bar and water

Another Round of 30 Day Shred (a lower level)

10 minute ab workout

Post Workout Snack (within 15 minutes of stopping): 2 eggs and whole grain toast


I might go for a jog later as well followed by an All Mass Protein Shake


I'm new to this, and would really appreciate some tips on how to properly nourish myself around my workouts.

Instead of getting caught up with nutrient timing which has little to no actual benefit, eat in a surplus with adequate protein, get a real lifting program not 30 day shred, minimize the cardio, profit

Apologies if this too tangential, but:

Maybe it's just my own struggles coming through, but I think the community can be a little too quick to dismiss nutrient timing solutions related to struggles with intake. The results might be the same if I don't pay attention to timing, but actually eating (or in my case eating too much) can be helped with timing one's meals.

If that specified plan helps her eat adequate amounts of foods for her goals, then there's a benefit to it. She's the only one that can make that determination because it's based on her own observations. It's possible that coming off an eating disorder, those observations may be skewed. I don't have any expertise in that area. I can see where nutrient timing might help one eat enough if they're relying on a schedule.

The only general advice I can give is to make sure you're fueling your works sufficiently to match your performance goals. For me, that means if I'm lifting in the evening, I need to make sure I've had a decent amount carbs in the afternoon; I feel better during my workouts when I do that. It took some trial and error to figure that out.

Jacwhite22

Hello all,

I'm recovering from anorexia and trying to gain the weight back by adding lean muscle mass, I lost a lot of muscle through calorie restriction and really need to build it back up. If it helps I'm 5'2" and 89 lbs. I'm just wondering if this is a good way to approach it and can I do this everday or is it too much (or too little):

Pre-workout Snack (30 min before exercise): Apple and greek yogurt

One round of Jillian Michaels' 30 Day Shred

A quest Nutrition Bar and water

Another Round of 30 Day Shred (a lower level)

10 minute ab workout

Post Workout Snack (within 15 minutes of stopping): 2 eggs and whole grain toast


I might go for a jog later as well followed by an All Mass Protein Shake


I'm new to this, and would really appreciate some tips on how to properly nourish myself around my workouts.

Instead of getting caught up with nutrient timing which has little to no actual benefit, eat in a surplus with adequate protein, get a real lifting program not 30 day shred, minimize the cardio, profit

This. Eat more protein...lift heavy, cut out the cardio or eat even more to account for it.

anachronicles

Any suggestions for a better lifting program? I don't have access to much equipment which is why I turned to 30 Day Shred

Ilikelamps

Any suggestions for a better lifting program? I don't have access to much equipment which is why I turned to 30 Day Shred

Starting strength

TriLifter

Any suggestions for a better lifting program? I don't have access to much equipment which is why I turned to 30 Day Shred

Go to www.muscleandstrength.com (my favorite) or www.bodybuilding.com. They both have free plans available for dumbbells only (assuming that's what you're working with) or other kinds of equipment.

Acg67

Hello all,

I'm recovering from anorexia and trying to gain the weight back by adding lean muscle mass, I lost a lot of muscle through calorie restriction and really need to build it back up. If it helps I'm 5'2" and 89 lbs. I'm just wondering if this is a good way to approach it and can I do this everday or is it too much (or too little):

Pre-workout Snack (30 min before exercise): Apple and greek yogurt

One round of Jillian Michaels' 30 Day Shred

A quest Nutrition Bar and water

Another Round of 30 Day Shred (a lower level)

10 minute ab workout

Post Workout Snack (within 15 minutes of stopping): 2 eggs and whole grain toast


I might go for a jog later as well followed by an All Mass Protein Shake


I'm new to this, and would really appreciate some tips on how to properly nourish myself around my workouts.

Instead of getting caught up with nutrient timing which has little to no actual benefit, eat in a surplus with adequate protein, get a real lifting program not 30 day shred, minimize the cardio, profit

Apologies if this too tangential, but:

Maybe it's just my own struggles coming through, but I think the community can be a little too quick to dismiss nutrient timing solutions related to struggles with intake. The results might be the same if I don't pay attention to timing, but actually eating (or in my case eating too much) can be helped with timing one's meals.

If that specified plan helps her eat adequate amounts of foods for her goals, then there's a benefit to it. She's the only one that can make that determination because it's based on her own observations. It's possible that coming off an eating disorder, those observations may be skewed. I don't have any expertise in that area. I can see where nutrient timing might help one eat enough if they're relying on a schedule.

The only general advice I can give is to make sure you're fueling your works sufficiently to match your performance goals. For me, that means if I'm lifting in the evening, I need to make sure I've had a decent amount carbs in the afternoon; I feel better during my workouts when I do that. It took some trial and error to figure that out.

A lot of it will be personal preference and whatever helps you adhere to your plan for your current goals. But with the exact timing mentioned (30 min before, no more than 15 min after stopping) it would lead one to believe she may have been lead to believe that it is necessary to consume these certain foods at these certain times for optimal benefits, which is not really necessary for her goals

Butrovich

Any suggestions for a better lifting program? I don't have access to much equipment which is why I turned to 30 Day Shred

You can purchase exercise/resistance bands for relatively cheap and lightweight equipment. Based on all the programs I have seen, you should aim for a nutrition plan that has a surplus of calories. If you burn 2400 calories through normal activities PLUS workout, then you should be eating more than that, such as 3000 calories. This allows your muscles to grow and hopefully limit your weight gain to <b>mostly</b> muscle and not excess fat.

lrmall01

Any suggestions for a better lifting program? I don't have access to much equipment which is why I turned to 30 Day Shred

Maybe a progressive body-weight program like You are Your Own Gym (check out the Android / iPhone apps) or look into the Convict Conditioning program.

AliceDark

If you're at 89 pounds, you should be fully cleared by a doctor before doing any lifting (before doing any more exercise at all, really). Being that underweight can put you at risk for a heart attack, among other things, and it may not be safe for you to start any type of lifting program at that weight.

JoRocka

1.) there is no such thing as lean muscle or fat muscle, there is just muscle. or no muscle. or big or small muscles.

2.) Is that all you are going to eat? That does not look like enough for a sustainable diet.

3.) I would also have just- plain old dinner instead of a mass gainer- or a mass gainer AND dinner.

Drinking calories is great when you have a hard time eating food for any reason- but it's good to just eat food as well.

4.) And I wouldn't do the 30 day shred back to back- pick a work out- pick a program and stick with it.

Actually- now that I've typed that out- I would not recommend doing a jillian micheals workout- or almost any fitness DVD markettined to women- almost ALL of them are cardio heavy- and you don't need that right now.

Can you get to the gym?
Doing strong lifts, starting strength ,new rules of lifting, strong curves- some sort of compound lift based lifting program is going to get you way more bang for your buck than a DVD and more cardio.

eat
lift
be fabulous
<huge profits>

contingencyplan

If you only have access to a few sets of handweights you are better off going with a 100% bodyweight based program. With weights, you need the ability to keep on increasing the amount of weight used in order to see the progress you are looking for. I recommend looking into the book Convict Conditioning. I sent you a PM, check it.

firstsip

If you're at 89 pounds, you should be fully cleared by a doctor before doing any lifting (before doing any more exercise at all, really). Being that underweight can put you at risk for a heart attack, among other things, and it may not be safe for you to start any type of lifting program at that weight.

^ This. A counselor and/or doctor or nutritionist should be worked with.

OP, aiming to gain muscle IS a very good thing. Lifting has been huge in helping me not backslide as dramatically into the more severe symptoms of my anorexia. I wish I had been doing it when I recovered the first time.

That being said, you need to be aware that your organs and your healing/recovery are both compromised right now from being so underweight, hence why a doctor's clearance is vital.

ONCE that happens or is confirmed, I'd feel more comfortable advising you on your program. As others said, as well, you WILL need a surplus of calories, adequate protein and some form of progressive lifting (not something like 30 day shred).

EvanKeel

Hello all,

I'm recovering from anorexia and trying to gain the weight back by adding lean muscle mass, I lost a lot of muscle through calorie restriction and really need to build it back up. If it helps I'm 5'2" and 89 lbs. I'm just wondering if this is a good way to approach it and can I do this everday or is it too much (or too little):

Pre-workout Snack (30 min before exercise): Apple and greek yogurt

One round of Jillian Michaels' 30 Day Shred

A quest Nutrition Bar and water

Another Round of 30 Day Shred (a lower level)

10 minute ab workout

Post Workout Snack (within 15 minutes of stopping): 2 eggs and whole grain toast


I might go for a jog later as well followed by an All Mass Protein Shake


I'm new to this, and would really appreciate some tips on how to properly nourish myself around my workouts.

Instead of getting caught up with nutrient timing which has little to no actual benefit, eat in a surplus with adequate protein, get a real lifting program not 30 day shred, minimize the cardio, profit

Apologies if this too tangential, but:

Maybe it's just my own struggles coming through, but I think the community can be a little too quick to dismiss nutrient timing solutions related to struggles with intake. The results might be the same if I don't pay attention to timing, but actually eating (or in my case eating too much) can be helped with timing one's meals.

If that specified plan helps her eat adequate amounts of foods for her goals, then there's a benefit to it. She's the only one that can make that determination because it's based on her own observations. It's possible that coming off an eating disorder, those observations may be skewed. I don't have any expertise in that area. I can see where nutrient timing might help one eat enough if they're relying on a schedule.

The only general advice I can give is to make sure you're fueling your works sufficiently to match your performance goals. For me, that means if I'm lifting in the evening, I need to make sure I've had a decent amount carbs in the afternoon; I feel better during my workouts when I do that. It took some trial and error to figure that out.

A lot of it will be personal preference and whatever helps you adhere to your plan for your current goals. But with the exact timing mentioned (30 min before, no more than 15 min after stopping) it would lead one to believe she may have been lead to believe that it is necessary to consume these certain foods at these certain times for optimal benefits, which is not really necessary for her goals

I don't disagree.

I'm really just saying that the process of debunking possible myths (the physical necessity of nutrient timing outside a few, probably rare situations) shouldn't also downplay the importance of personal preference for the reason you've stated: adherence. I can see adherence being a problem for someone who doesn't eat enough just as much as it is for for someone who eats too much. Though maybe in the opposite way.

contingencyplan

If you only have access to a few sets of handweights you are better off going with a 100% bodyweight based program. With weights, you need the ability to keep on increasing the amount of weight used in order to see the progress you are looking for. I recommend looking into the book Convict Conditioning. I sent you a PM, check it.

triton64

For now you can do bodyweight exercises and eat more until your back into your normal weight range.
Pushups, Dips, Chins, Reverse pushups, squats, 5 sets of 10 x3 days a week.

If you want to do dumbell exercises grab milk gallons and fill them with water, find some exercises you want to do and go for the same rep range.

Once your in your normal weight range go for the rack and a lifting program.

Check craiglist for a power rack with barbell and weights. I got a full rack with an adjustable bench and an Olympic barbell with 300lbs of plates for $200. If you can drive out and grab an old rack, that investment will take care of 99% of your lifting needs for life.

contingencyplan

I do want to stress though that programs like 30DS are NOT strength/muscle gain programs. They are awful for someone in your position. You need pure strength training with minimal cardio, because you need to keep your calorie goal as low as possible.