Bodybuilding for the Beginner!

if that is ALL you eat i recommend reading a bit more in diet & training forum, if not post your whole diet and a question and im sure cashman will give a very good answer haha

So many questions...
Cashman i currently work a 3 shift pattern (early 700-1535, lates 1530-2320, nights 2315-705).
The plan is to train at about 1630 on earlies but im not sure when to train on other shifts. Lates i get up around 8am goto work at 3pm. nights get up at 5pm work at 10 45 pm.
Also when is the best time of day to train in general when im off all day.for example weekends and holidays.

In my experience there is no set best time of day to lift other than when you are at your most alive. If you can get some sort of pattern going then that's the best way but if you can train 3-4 times a week when you are feeling bright and sharp then that's fine. Needs must and all that. Don't dwell on it if one week you are training at 1pm then the next at 10 am depending on your shifts. The most important thing is frequency, regularity and getting a good amount of sleep when you need it.

is there considered to be a cut off point that you shouldnt eat before training like half an hour or an hour before you train ?

i stop eating after half an hour before because otherwise i have risks too high of puking, other than that wouldnt think so, only make sure it doesnt come back!

I'd go with an hour myself.

the protein shake im taking keeps repeating regardless of what time i take it, time to change brands me thinks!

well i do food one hour and i have a scoop of whey half an hour before...

Nearly re-decorated the gym with partly digested chicken breast and protein drink today so from now on im going follow the hour rule.
On a slightly different note how do you guys (and girls) measure your progress, do you do it by the weights increased or by dimensions id be interested to know

Have a good evening folks

LOL. Nice!

I track progress by a number of methods depending on what my main targets are at any iven period...

Strength increases
Weight Increases
Body Composition changes (calipers for bodyfat % readings and work out lean mass from there)
Visual changes (tape measure or mirror)

The easiest measure is to take a photo when you start out and take one every 4 weeks (same light and time of day preferably) if you want to track visual changes. Personally I'd say stick with the scales, the weights you lift and the mirror for a good guide to work in when you start out.

well in my first 8 weeks i had differences so huge i just felt it, i will have to find different methods in a couple of months as it will be less obvious

for exemple: i used to have flat quads with a minor bump near the knee, 2 week later i could feel the quad along my leg, and after 8 weeks it had some sort of peak in the middle and the interior thingy was mucho bigger

So far ive noticed that my weights have gone up but im not sure if this is just because i was over cautious to start with, saying that i do make sure that i push my self as hard as i can on any given set & rep and i always feel like ive had a really hard workout every time i leave the gym.
A few friends have been complementory saying that ive bulked up and look healthier so i guess something must be working.
I think next year i'll get a set of calipers and do some goal setting, which brings to my next question who goal sets?

i dont, i just do my best... i never have a goal really!!

if the weights are going up and the size also, i would continue in that past, if you find new info that might help you further more just add it to what you do... if it start not working then I would start getting worried and change routine/diet, after a while you should have found what works for you!

I goal set fairly frequently so that I have a defined path and plan to follow. Each to their own but have found it does help focus the mind.

When you say steroids are a waste of time for beginners, does that include the newly banned in the US precursors? like 1andro and such, or just the harder core injectable ones? when they got banned i figured i'd buy a good amount, but now wandering if i should take them from the start, or wait. I have been lifting for bout 2 months straight now, and before that had a 2 month break due to my broken hand, but had another 5-6 months before that. i'm only 6 foot 170lbs, but want to get big as quick as possible SAFELY above all else.

Cashman,

Reading this site for the first time tonight, instilled me to get back into shape!! Used to do the "FieldGun" in the Navy but now left (the thing you see in the Edinburgh tattoo). I am currently 15 stone, relatively fit but with the old "handles" etc. I have decide to start your "Beginner" after Christmas as I dont want to give up to the temptation of the mean Christmas meal with bread sauce the wife does!!

Just want a bit of advice for a few alternatives of the workout due to limited apperatus as I only have a bench, free-weights etc (Money tight at moment!)

Alternatives for:-

1. Weighted Dips
2. Overhead cables
3. Lat pulldowns

Do you recommend any certain brand of Whey or will the standard Holland and Barrett do?

Looking forward to a serious disaplined routine.

I would leave well alone any Prohormones so early in your training. In a general sense they are still inviolving the manipulation of your natural hormone production. I would wait at least 12 months of natural training and strong diet as you will accomplish much that way and you will hold it much longer than with a get big quick solution if you have a strong base to work from.

swap dips for incline or flat dumbell bench, close grip bench press for replacing cable overheads, chins or lat straight arm dumbell pullovers for lat pull downs. Hope that helps.

thanks,,, very helpful m8

Hi Cashman,
totally new to this site + am really impressed by ur depth of knowledge. Bin trawlin the net lookin 4 decent advice 4 a while now + aint bin able 2 find ne1 who isnt just tryin 2 make a quick quid outta every1 so these postings r like a breath of fresh air.
What I wanna kno m8 is that does this type of training apply just 2 those who wanna sculpt their bodies or r the techniques explained here have value 4 those who like me just wanna improve strength + power 4 sporting purposes (e.g. american football). I freely admit that I have absolutely zilch (+ i mean that literally) knowledge about weight training so big apologies if i'm askin questions u've bin asked a trillion times b4 but I have been put off startin out on my long road 2 full fitness simply by lack of knowledge (I know, I know....a journey of a 1000 miles begins with a single step...Mau Tse Tung) so any advice @ all u could offer me would be brilliant...big respect 2 ya...