Bookmark this thread:     |
Login  | |
|
Help for abeginner - May 5 2008 22:58:39
| |
|
Nova
Posts: 5
Joined: May 5 2008
Status: offline
|
Hi,
I'm fairly new to the world of body/muscle building and fitness.
Im looking for some help with taking those first tentative footsteps into this new world and some expert support and advice as i continue my journey over the coming months.
As you can probably tell from the picture currently i'm slightly underweight being 5ft 11" i at the moment weigh in at 9 stone 5lbs.
My, goal is to bulk up and develop hard lean muscle =).
As its been a while since i did any kind of serious exercise or weight s i would really appreciate some help and advice with this.
I need to sort my diet out, at the moment im a bit of a pig, i eat fatty foods,lots of it aswell as copious amounts of chocolate and fizzy drinks. i know since i enjoy eating all these foods, its going to be hard to say goodbye to them im willing to do it for both my health and to achieve the type of body i want.
i need advice on what would be the best kind of routine for me to work through initially, for me to bulk up so i can then develop the lean body i desire.
For the main part i plan to do alot of my exercises at home, with home gym equipment , weights, swiss/bosu ball, resistance tubes that sort of thing, is it really worth invsting in these and performing the exercises at home, or would it be a much better investment to join a gym?
I could really use a hand with working out a day by day diet that I can stick too and also get my right caloric intake and so forth.
Thanks in advance for any input on the subject =)
| |
|
 Boditronics - The finest sports nutrition achieving unsurpassed levels of quality and taste at affordable prices, why settle for second best? |
RE: Help for abeginner - May 6 2008 0:54:50
| |
|
Mashburn
Posts: 1092
Joined: Jan. 26 2005
Status: offline
|
Have a look around the diet forum and read some of the articles in there to get an idea of what a bulking diet should like.
As for routines, you could do a 3 day split: chest/tri's, back/bi's legs/shoulders. Try and base your routine around compound exercises: bench press, military press, squats, deadlifts. For example:
CHEST/TRIS: flat bench, inc bench, db flies, close grip bench, skull crushers
BACK/BIS: deads, pull ups, bent over rows, db curls, ez bar curls
LEGS/SHOULDERS: squats, leg press, calf raises, military press, db laterall raises
Have a look in the training forum for alternatives or more ideas.
And welcome to MT. 
< Message edited by Mashburn -- May 6 2008 0:56:06 >
_____________________________
OBSESSED - a word used by the lazy to describe the dedicated!
| |
|
|
RE: Help for abeginner - May 6 2008 11:01:45
| |
|
Nova
Posts: 5
Joined: May 5 2008
Status: offline
|
Hey, thanks for the info, here is a diet / food plan that i have put together generally might switch a few things round on different days, chicken to fish like tuna for example, to offer a bit of variety.
This will vary slightly as im working rotational shifts at the moment which shift round week by week, so ill have to adjust the diet tiems to accomodate for this, this is what im going to do for now, but i will hopefully be getting a permament shift soon.
Wake up 6.30 am
6.30am 1 scoop whey protein in 250ml of water
7.00am breakfast
Large bowl porridge made with 250ml skimmed milk
3 eggs - Scrambled
2 slices granary bread toasted + olive oil-based spread
Serving weight gain drink
200ml orange juice + 1 tbsp flaxseed oil
9.30am Brunch
2 tuna sandwiches (4 slices granary bread)
Large banana
12.30pm Lunch
Large chicken breast
4 slices granary bread + olive oil spread
Salad
Low fat yoghurt
3.30pm
6 oatcakes
Tub cottage cheese
Apple
45 mins pre-workout
Glass skimmed milk
TRAIN
Immediately post workout 2 scoops whey protein + 50g dextrose in water
6.30pm
Chicken Breast
100g boiled basmati rice
Serving of vegetables
Low fat yoghurt
9.00pm
Large bowl wholewheat breakfast cereal + 250ml skimmed milk
10.30pm
1 scoop whey protein in 150ml skimmed milk
10.30pm bed
Ok so thats the diet, Now i do have another question or two beyond the critique of my diet.
1.)Ive been reading around and have read that when bulking initially, as im currently quite skinny, a weight gain drink is a good supplement to some of my meals although not neccessary i would liek to ahve this into my diet. i have tentatively addedd one with my breakfast. i was thinking of using this recipe as a weight gain supplement, would this be a good idea or not :- http://www.muscletalk.co.uk/article-super-smoothie.aspx.
2.) I have scrambled eggs listed with my breakfast, is it better when bulking to seperate the yolks from the whites , using 1 yolk and 3 whites when preparing the scrambled and is their much difference between preparing it that way or scrambling them as is, ( without seperating the yolks and whites.
3.)How long do i keep with this diet? say i am on this diet 2-3 months, and my caloric intake/ protein requirements are higher, do i change the diet as a whole or just chop and chnge a few things in and out
4.)Do i couple cardio work with my normal weight and other exercisesfrom the start, or do i wait until later when i have put on a bit of weight to dip into the heavy cardio work.
(cycling, swimming, Running)
Thanks again for any advice
| |
|
|
RE: Help for abeginner - May 7 2008 19:34:20
| |
|
ozzy
Posts: 1319
Joined: Oct. 21 2001
From: England
Status: offline
|
Hi Nova,
The routine suggested above would be very suitable for a beginner and think you'd make good gains with consistent training. Remember that you should see some immediate improvements in strenght and size, but after the honeymoon period is over it is down to hard graft.
In terms of diet i think that is fine. It's way more than i eat, but then being a typical endomorph i would get fat quickly on that diet. You are fortunate that you are ectomorph and can eat. So
1) You could have the weight gain drink most days if you feel like it, but that is a lot of food for breakfast, you don't need to go crazy to begin, eating too much too quickly will lead to muscle growth, but also fat, i would start off by leaving it out and then add it later if you feel you need it.
2) The other alternative here is to have srambled eggs once or twice a week and have the weight gain the other days...bit of variety...you have a massive breakfast there.
3) Keep with the diet for as long as you keep growing or until your goals change.
4) Personally i think cardio is a great benefit to weight training for keeping general fitness levels up, there is no need to get stuck into heavy cardio if you are trying to bulk up though. All you will do is burn calories that you need for muscle growth. i would also try and do your cardio on a separate day to your weights.
All the best
Oz
| |
|
|
RE: Help for abeginner - May 8 2008 13:27:31
| |
|
Nova
Posts: 5
Joined: May 5 2008
Status: offline
|
Thanks for the info , man =).
A couple more questions ( lol, probably getting sick of this).
1.) whats the best type of exercise to Bring stregth/Bulk/Definition to my abs, would it be better to do normal wit-ups (,maybe weighted) or to go for something like V-thrusts instead?
2.) As i will be doing most of my work at home is there any websites/guides where i can find the correct form for most of the lifts ill be using?
| |
|
|
RE: Help for abeginner - May 8 2008 21:56:03
| |
|
mike20uk
Posts: 105
Joined: Dec. 29 2007
Status: offline
|
that diet is immense !
that must be around 4k lol
i currently take around 3.5k ...
dammm :p
hope ya got a good apetite !!!
lol
| |
|
|
Printable Version
New Messages
No New Messages
Hot Topic w/ New Messages
Hot Topic w/o New Messages
Locked w/ New Messages
Locked w/o New Messages
Post New Thread