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Which NRoL program for me?

Lou,

I don't really fit into any of the different types of guys that you listed in your New Rules of Lifting.  (This is a great read, by the way.)  I'll give you a little info about myself and perhaps this will help.

I am in route sales which means I am quite active throughout my workday.  I typically work 48-52 hours per week.  My workday consists of loading and unloading product on the route truck as well as merchandising the product in my accounts.

I am a 37 year old male.  I am 5' 10" and weigh 180 lbs.  My body fat is 10%.  I would like to gain some muscle and keep my body fat in the 8-10% range.  I don't necessarily want to get super huge, but I would like to add about 10 lbs of muscle.  I have good muscle definition  now and would prefer not to lose what I have in that area.

I've lifted off and on for 10 years now, but I've consistently lifted for 18 months now.  I only became consistently strict with my nutrition at the end of March.  I did the Making the Cut program by Jillian Michaels and lost 19 pounds in 22 days and got ripped.  I've maintained the definition, but I don't seem to have added much muscle mass since then.  The last program I did was last month's Men's Health monthly program which is a total body giant set type of workout.  I lift on MWF, and I do intervals similar to the one in New Rules on T,Th, and S.

I am currently in week one of the the Break-In Program.

 

Thanks,

 

 

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My recommendation....

...would be to follow the hypertrophy and strength programs then later use one of the fat-burning cycles if your bodyfat is creeping up. I don’t remember the exact plans because I don’t have the book in front of me.

You will have to eat more to gain weight. You will have to increase your calories above your maintenance level. Start at like 250-500 extra calories/day. I am being conservative because of your concern not to gain fat….you will likely gain a little fat with muscle but if you are cautious, you should be ok. Also, increase protein to 1g/lb of bodyweight. Eat clean foods…

While you are trying to put on muscle, I would try eliminating your interval days. Your job sounds active enough. You need to get into the gym, blast that muscle into growth and then recover. Make sure you are getting plenty of sleep.

by telktrot on Jun 25, 2008 12:31 PM EDT reply actions  

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