No offence guys ^^^^. But he needs more information then just telling him to eat 1g of protein/bodyweight. That is important. But the big thing is " YOUR DAILY CALORIE MAINTENCE LEVEL"
Google this term and then go to the site.
Nevermind i will just make a link for ya
Follow all the information. You will also be doing 5 days of intense lifting. Because thats what a normal lifting schedule is for me anyways.
Trust me you are a newb to lifting, thus you will be able to gain 4-5lbs of muscle each month. So 5 times 5 is 25lbs of lean muscle. You will put some fat on, but depending on your diet should only be around 3-4lbs.(for me anyways)
So ya figure your maintence level out, then add 500 calories to your maintence level. This will let your body gain abruptly 1lb of muscle each week. If you are gaining a little bit more. Maybe 1.2-1.4lbs of muscle. It is fine. If you are gaining 2.5-3lbs. Then your gaining to much fat.
So ya add 500 calories to your maintence. If this doesn’t work and you are not adding 1lb each week, bump it up to 300 calories. and so on.
NUTRITION IS BY FAR THE MOST IMPORTANT THING…
You can lift all the weights in the world, you aren’t going to get anywhere if you don’t eat.
EX: DRIVING A CAR
You can add all the parts you want to your car, to make it faster.
But if you don’t have gas in the car, then it will not run at all.
Same principle. NUTRITION IS YOUR ENERGY. thats where the weight comes from. Remember that
NOw for weight lifting. This is important too. You want to make sure that every week you are increasing either your reps or your weight
You are a newb so you don’t need reps yet. You should be able to add about 10lbs each week to your deadlift, and squats easily.
I will give you a routine that helped me put on 25lbs of muscle and only 3-4lbs of fat in only 6months.
I will give you the offseason workout routine/ and the inseason workout routine.
As you can see in the in-season we want to combine most of the workouts, just because you might have practice 2-3times a week, and if you throw a bullpen or do some live pitching, then your triceps,shoulders will be sore and will not be able to do the exercises
I myself have used only the offseason workout plan. Thats my own custom plan. I am only 1 week into trying the in-season wokout and i actually like it alot
I will give you the exercises to, to do with the split
Flat dumbell bench press
Incline dumbell bench press
Squats 8 sets of 5-8 reps
close grip bench press
For every exercise do 5-8 reps. Keep the reps higher for the isolation exercises. Probaly in the 8 rep range. And for the compound exercises. Like deadlift, squat, barbell row, dips, chinups, miliary press, keep them in the 5 rep range, and make sure to do at least 5 sets.
All other exercises are considered isolation.
Complex carbs- potatoes, brown rice, pasta, oatmeal
simple carbs- fruits
Protein, chicken, tuna, milk, turkey,
Make sure to get at least 400g of carbs in you a day. make sure most of them come from your complex carbs. These carbs are the ones that give you long lasting energy.
If you have any more questions let me know dude