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Tips for amature please - Apr. 17 2008 18:05:13
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Chris mcgowan
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Heya people...
Well im kinda new hear, and wondering if any users could give me some tips to like get started.
Basically, iv just turned 18 n thought yano what...i wanna get big lol, and ye im aware it takes a lot of effort and dedication.
Atm iv just aquired a set of weights (50 kg carl lewis dumbell and barbell set) and a weight bench,this , and am wondering what exercises i could perform for a full body workout (well...as much as i can with the equipment).
Im fairly small, so unfortunately aint the strongest (supose we all start off that way though), and my max bench press is around 30-35 kg unfortunately, but any exercises and tips would be appreciated...
Thanks in advance,
Chris
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RE: Tips for amature please - Apr. 17 2008 18:10:55
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DavidT
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hey mate welcome to the site there are plenty of articles on this site to get u started and lots of knowledgeable people floating around. do some reading up first then you need to post details about yourself such as weight height, current diet, goals etc etc
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RE: Tips for amature please - Apr. 17 2008 18:17:33
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Chris mcgowan
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Thanks for the quick reply mate,
Well my height is roughly 5ft 7 -5ft 8, and my weight is approx 10 stone (pretty small, but there are reasons)
Typical diet is that of a college kid really, although my intake is boosted by fortisip drinks (approx 12 gram protein and 300 calories per shake) and i have 3-4 of them per day.
I also take in a large amount of chicken (been told thats good), and tbh thats about it...rest is basic really because im on a limited budget, and i also suffer from chrons disease.
Tbh im askin for advice because there is a HELL of a lot of conflicting information out there...whats aparently wonderful on one website is crap on another, and its kinda daunting...
Thanks:)
Chris
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RE: Tips for amature please - Apr. 17 2008 19:16:50
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waylander
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Just keep it simple.
keep to the basics squat, deadlift, bench press, shoulder press
3 sets of 8 reps is good to start
eat big to get big just try to eat good natural foods whole grains and plenty of protien, fish, chicken, beef, eggs
plenty of water
do not expect to grow overnight it will take time
good luck
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RE: Tips for amature please - Apr. 17 2008 19:37:53
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Chris mcgowan
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Thanks mate, n ye i know its gona take a lot of time, effort n MASSIVE amounts of dedication, but i think im up for it:)
I just aint sure on how to effectively use the equipment ive got lol, and i kinda wana get an all-round physique, rather than the HUGEEEEEEe arms, but mediocre body n legs lol...
Thanks
Chris
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RE: Tips for amature please - Apr. 17 2008 19:55:09
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waylander
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deadlift, bent overrow you just need the bar
bench press on your bench
shoulders clean the bar to shoulder hight then press for reps
you can do leg curls and extensions on that bench but I would get some squat stands of better yet a power rack and squat
biceps curls
triceps close grip bench on your bench again
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RE: Tips for amature please - Apr. 17 2008 20:05:33
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Chris mcgowan
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Great that mate, much appreciated...
One question (sorry if im anoyin lol,) but the bench has butterfly attatchments or sumat ...
What are they used for? This might sound rather basic but id rather be sure.
CHeers again mate, your a star
Chris
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RE: Tips for amature please - Apr. 17 2008 21:55:36
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beefycol
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quote:
ORIGINAL: waylander
Just keep it simple.
keep to the basics squat, deadlift, bench press, shoulder press
3 sets of 8 reps is good to start
eat big to get big just try to eat good natural foods whole grains and plenty of protien, fish, chicken, beef, eggs
plenty of water
do not expect to grow overnight it will take time
good luck
hi welcome
agree ^^
read through articles, learn a lil. my adivce join a gym much better.
post your diet, routine, and start a journal so we can see you progress 
< Message edited by beefycol -- Apr. 17 2008 21:56:01 >
_____________________________
my journal
great site check it now
NOT HAPPY TILL IM MASSIVE
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RE: Tips for amature please - Apr. 17 2008 22:16:01
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Chris mcgowan
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Tbh beefycol, i dont really have a routine...im literally jsut starting out lol, n am tryna find a decent one so that i aint wasting my time or doing myself any damage...
Ive read thru a fair few articles anyway, n ima try the exercises waylander sugested.
My diets kinda an issue tbh, because ive kinda got a health problem, but im willing to sacrafice lol....
Basicaly i take in around 2000-3000 calories a day, and around 150 grams of protein (although i dont think this is enough) but im kinda increasing slowly, rather than just mess up my body by dramatically goin sky high...
Im kind of on a fairly strict budget tho (dont have a job due to college) but i generally have around half a chicken a day on top of regular meals.
Im considering joining a gym, but the prices are kinda extortionate, so atm im just focusin on building up at home...
Thanks
Chris
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RE: Tips for amature please - Apr. 17 2008 22:21:16
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beefycol
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understand where your coming form, cant go wrong with adding eggs in to your diet, chicken is good. if you can get money for protein powder get some.
you wanna be eating healthy, veg, fruit,
have a look at my journal i got a diet and routine on there, i dont spend much, what my mum gets in lol, have a look and try a simlar one to mine
_____________________________
my journal
great site check it now
NOT HAPPY TILL IM MASSIVE
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RE: Tips for amature please - Apr. 17 2008 22:31:32
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Chris mcgowan
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Cheers for that pal...
ye i know, will do...
As for the eggs, is adding them 2 things lyk pancakes etc ok? or will that ruin the beneficial content of them?
Im gonna increase my intake of fruit anyway, try and hit the 5 a day guideline, but i also have fortisip drinks...
Ive mentioned these on another thread in the nutrition forum...Just wondering if these would benefit my training.
Thanks in advance, you are all being a MASSIVE help
Chris
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RE: Tips for amature please - Apr. 17 2008 22:36:22
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beefycol
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quote:
ORIGINAL: Chris mcgowan
Cheers for that pal...
ye i know, will do...
As for the eggs, is adding them 2 things lyk pancakes etc ok? or will that ruin the beneficial content of them?
Im gonna increase my intake of fruit anyway, try and hit the 5 a day guideline, but i also have fortisip drinks...
Ive mentioned these on another thread in the nutrition forum...Just wondering if these would benefit my training.
Thanks in advance, you are all being a MASSIVE help
Chris
what we here for, youl be helping others too.
when i eat eggs ill have 4-5egg whites and 2 egg yolks, scrabbled
pancakes? dont you cook em in fat and add suger cant remember, if so then no dont have them
_____________________________
my journal
great site check it now
NOT HAPPY TILL IM MASSIVE
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RE: Tips for amature please - Apr. 17 2008 22:46:17
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Chris mcgowan
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Ahh right, kinda understand you now...
Guessing i should eliminate a large proportion of fat from my diet?
I know this sounds rather stupid though, but due to my small frame, would the fat not be kinda beneficial?
As for the pancakes, was just gonna try like get over the taste of eggs (find them revolting lol) but hmm....suppose i aint gt no choice lol.
Chris
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RE: Tips for amature please - Apr. 17 2008 23:16:43
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cliff_vtr
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dietry fat doesnt equal bodyfat, calories equals bodyfat.
Eat and train and the calories will turn into muscle. Nobody wants excess bodyfat surely ?
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RE: Tips for amature please - Apr. 18 2008 21:50:34
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mike20uk
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eat well, sleep well, 1.5 - 2 gms of protien per pound of bodyweight ...
focus on a moderate weight compound movements, keep the weight manageable though, dont sacrifice on form for a higher weight
and if you train hard 3 days a week .. in 6 months you will be on your way ...
dont expect results straight away ... and dont get sucked in by all the supplements promising fast gains ect ect ...
just focus on your diet ... plently of eggs, chicken, meat ect ... i.e. protien rich foods ... aim for around 3000 cals a day
Hope this helps
Mike
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RE: Tips for amature please - Apr. 19 2008 2:08:57
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Chris mcgowan
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Mike mate, thanks for that....
Ye i will do, tbh im taking in around 2300 calories daily atm (gradually increasing rather than a dramatic change), and protein wise im taking in around 150, but i will increase this to around 250-300.
As for moderate weight compound movements, could you elaborate on this please? Kinda dont understand lol, sorry.
Yep i know what you mean about the supplements, tbh ive received a lot of emails off companys offering 'miracle muscle gains' etc, but if something seems too good to be true, it often is, so i avoid them. Im just gona stick to creatine for now.
Thanks mate
Chris
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RE: Tips for amature please - Apr. 19 2008 9:43:31
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waylander
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compound movements are what i said above, moderate weight I would say is a weight you can do 3 sets of 12 with. although I would go with 3 sets of 8 reps aiming to fail about the last rep of the set mabye last 2 on last set.
I would stay away from supplements apart from a whey protien, go cheap unflavoured
do not get to worried about calories eat to grow eating too little will be worce for you than eating to much
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RE: Tips for amature please - Apr. 19 2008 9:59:39
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Lotek
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Sorry for my ignorance, but do you mean by "fail" what i think you mean ie. be unable to push the last few reps out?
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