Putting on 15 Lbs of Muscle Over 6 Weeks - Workout Regimen, Diet, and Supplements

Training, Diet and Program to Gain 15 Pounds Of Muscle in Six Weeks 

     Intro and Day 1

         As a Certified Personal Trainer I can't help any one with a sound mind unless I reach my fitness and health goals.  I will be cataloging all supplements, Workouts, and diet for the next 6 weeks.

Note that I am a slight ectomorph so putting muscle is not easy for me.  So I figured this would be a good testament to my knowledge of Diet, Nutrition, Health, and Exercise.  Over thest 6 weeks if you (hhave specific fitness goals please get in touch with me.  You are welcome to train with me or get advice from afar using skype or Google voice.   

First of all let me start by saying Sleep is key.  If you are training I recommend 7 1/2- 8 hours of sleep consistently.  A recent study out of the University of Rochester Published by BBC. describes the sleep as the brains house keeping.   "While the brain sleeps, it clears out harmful toxins, a process that may reduce the risk of Alzheimer's, researchers say. During sleep, the flow of cerebrospinal fluid in the brain increases dramatically, washing away harmful waste proteins that build up between brain cells during waking hours."

This brings me to the first supplement on my list Melatonin.  When your Circadian Rhythm gets interupted Melatonin is a miracle to restore a regular sleep schedule.   If you work at night Melatonin is useful to sleep regular hours even in broad daylight.  For me doing late night programing and web design really threw my sleep rhythm and led to a major disruption of my sleep schedule.  

Supplements are very light to start.  I am doing Melatonin, as a sleep regulator and mild mood regulator.  Once sleep hours are in sink the Melatonin is no longer necessary.  The benefits of certain super performing edible mushrooms is undeniable.    Right now I am using Cordyceps Mushrooms, however Shitake, Oyster, and Portobello mushrooms are extremely benificial.  Onnit.com makes a great product called Shroom Tech Sport or shroom tech Immune both excellent.  Cordyceps mushrooms increase ATP energy giving you non jittery energy.  Fish Oil for Cardiovascular health and joint pain.  CBD for Inflammation (while it's still legal) B6, b12, L-Lysine,  A hemp based protein (Hemp Force Protein by Onnit is the best tasting)  

Day 1 5'10" 143 LBS

Today did a light morning work out - 4 sets 8-12 pull ups - 4 sets push ups to just before failure. crunches, =2 sets  of on an Inverted bench
 Diet today I didn't hit my calorie requirement to cover what I burned.  Hitting my dietary requirements is the single biggest factor in gaining the mass I am striving for.

Through the morning my diet consisted of a handful of Cashews, Half a Cup of Oatmeal, and Coffee black.  
 Mid day I had a beef olive and vegetable meal to  hold me over
Then after allot of work, We had Hyros, I ate a miso soup Seaweed salad, big bowl of beef,rice and veggies...