How can i up the protein in my diet? Working out at gym and need more protein to build muscle (overweight, pounds)

[McBain II]

Missing one day won't hurt you, just try to make sure it doesn't become a pattern because it can be easily to lose focus.

Do you think you'll be ready to up the weights some more this coming week?

[the city]

Originally Posted by McBain II

Missing one day won't hurt you, just try to make sure it doesn't become a pattern because it can be easily to lose focus.

Do you think you'll be ready to up the weights some more this coming week?

i was able to up it to 30 this week.

[McBain II]

Originally Posted by the city

i was able to up it to 30 this week.

Good work. Make sure to keep upping the weight as often as you can within the guidelines and you'll do well.

[the city]

wondering how many times i should do bench press?

[McBain II]

Part 3 of the Beginning Weight Training series covers this some, but the executive summary is that 3 times per week is optimal for beginners.

Are you doing his full body barbell routine or the Starting Strength routine?

[the city]

ill re read that part. so um i saw a guy doing like six sets or more of bench press? wondering how many sets

[McBain II]

The basic barbell routine suggests 2 sets of 8-10 reps on bench press.

[the city]

Originally Posted by McBain II

The basic barbell routine suggests 2 sets of 8-10 reps on bench press.

hmm im reading in part 3. why 2 sets of 8-10? i thought 2 sets of high weight of 3-4 would be better.

[McBain II]

Originally Posted by the city

hmm im reading in part 3. why 2 sets of 8-10? i thought 2 sets of high weight of 3-4 would be better.

His reasoning is that the higher reps will help prevent form from falling apart on higher weight and lower reps. If you're confident in your ability to hold form you can use the Starting Strength routine also listed in part 4, though as he points out the volume is ultimately pretty close to the basic barbell routine.

[DPolo]

Originally Posted by the city

I talked to a friend who is a massage therapist and he said it's not thin bones that make is why I'm skinny but actually more so joints and muscles that is what makes one look buff. I thought more calcium would make me bigger, but it's more protein. He says I need at least 155-200 grams of protein a day. How does one get that into their diet?

I usually have egg whites, milk or oj, turkey bacon, and a bagel for breakfast.

Lunch is usually a chicken snack wrap and a chicken burger with lettuce and tomato.

And dinner can vary but usually have some sort of meat with my dinner.

I also been drinking a protein fruit punch during my work outs.

like 15 years ago when I was young, I drank whey proteins.