Im Tom, 27 from Sheffield, UK
Kept fit for a number of years now and now looking to start lifting weights to gain more size and gain a better shaped body.
Sporting back ground is football and more recently boxing but I am having a few months off from the actual sport side as I need to build strength up.
Looking for tips and advice on the following if any of you guys could help me out
Eating- When & What Foods
Training- Which muscles to train together and effective exercises
Rest- When and how many days
Any home exercises I can do which will help me gain muscle
And finally, supplements, I read up and there is so many different sups, I don't know which ones to take!
Really hope someone out there can help me
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All the good muscle building foods; Eggs, meats, fish, nuts, milk, potatoes, oats, rice, fruit etc Natural as possible is best. Creatine is a good supplement. Maybe a multi vitamin/mineral just to cover you
and a protein powder is good post workout but not essential. Plenty of decent prices around these days.
Exercises; squats, deadlifts, bench press, rows, pull-ups, shoulder presses etc basically compound movement exercises. Oh and calves people forget them
Cheers for this mate!
With regards to eating plans and Ideas do you have anything I could follow?
I am looking to eat as clean as possible and train hard in order to get the best results
Personally I wouldnt stop doing boxing if thats the intention for you turning to the gym. You need to incorporate the weights into your weekly routine.
I would keep going to boxing for cardio and do that 2/3 times a week and then hit the gym 2/3 times a week but seperate these out. 2 days a week as rest should be sufficient to make sure you arnt completely knackered all the time.
The training routine would be a 2 or 3 day split - if you do a search on here there should be some routines, Frankie NY 5*5 for example would be a good example. You can take elements and focus more on explosive exercises to be sport specific.
In the other thread you said you are looking to gain 9kg of muscle over 12 months, thats unrealistic so you need to re-set the expectation there. I would make sure you eat plenty of carbs around training, pre and post work out. Find out what your calorie intake should be and increase it slowly.
Post up your current diet and then we can work from there.
Cheers for the advice :)
The boxing is on the shelf for a few months as I'm Inbetween gyms so I'm just wanna hit the gym more.
Typical day from now is
3 poached eggs at 7am
Protein shake 10:00am
1 large size chicken breast, cus cus and salad 12:30pm
Banana and apple 3:00pm
Chicken and veg
This is typical as I say. I eat loads of chicken, I like the taste and it's easy to cook.
More than happy for people to help me out on this
I remember you said in another thread that your coaches gave you advice that you need to get muscle and strength. That you wanted to be up to 90KG - I presume you want to fight or compete in some way?
In saying that what are the weight classes for boxing, ive trained in mma for 7 years so only familiar with that. I think that sounds like really bad advice - what height are you? I think you would be better off looking to body recomp, gain some muscle and loose some fat - with the goal being to fight a lower weight class.
Putting the boxing on the shelf and therefore not incorporating it isnt the ideal scenario, therefore the cardio you do will need to do will involve SSCV and I would keep some HIIT in there for explosiveness.
How often can you eat during the day, like timings wise are you flexible or are there restrictions. also what time do you intend to work out.
3 poached eggs at 7am (if you dont already have toast with these add 2 slices granary bread with peanut/almond butter on)
Protein shake 10:00am (40 grams with some udos oil)
1 large size chicken breast, cus cus and salad 12:30pm - add 3 or 4 oat cakes and a low fat yogurt.
chicken breast, pumpkin/sunflower seeds, some quark, banana/apple 3:00pm
pre work out - 30gram protein shake - 3 oat cakes
Chicken and veg (id make sure this was at least 150g chicken or red meat, or 200g fish, with either rice, pasta or sweet potato + plenty of root/fibrous veg)
Bowl of oats with 400ml skimmed milk
Protein shake (40 grams with some udos oil), some quark/cottage cheese.
in terms of supplements i would look at keeping stocked up on protein, some udos oil to put in the shakes or omega 3/6/9 tablets.
You will need to figure out the calorie totals of this yourself and see how that fits in terms with your goals but what i've added in gives benefit to your diet.
My fitness levels are really high and I'm not getting as much enjoyment as I have done in the past with the cardio side of the training.
I will still do bag work and the odd sparring training each week when I get chance but my main goal is to gain strength and size.
I'm 81kg this morning and I'm 6ft 2inc. I'm rather lanky for my height and do not posses much muscle mass.
I can eat whenever really. To be honest if someone told me this is what to eat and when I would do it, if you could do that it would be a massive help
I have already put up what I think you should add to your diet as a starting point. Theres an increase in the amount of carbs you were having before and also a good amount of protein. The udos oil and omega 3/6/9 tablets are good supplements to use along with protein.
Its a clean diet which should hopefully lead to you building muscle with the correct weight routine. This will not be an overnight process though.
Use this diet and then weigh yourself in a month, if you havent gained any weight then increase the calories some more but only gradually.
Brilliant!! I will have a go at this then. Is there any good posts on training routines anywhere on the forum?
the search facility is your friend and theres a sub section about routines
are you new to the internet~?
I am new to forums and things like this :)
right ok - scroll down the home page and there is a section called [Training]
and within that theres body building routines and training correctly.
also if you click on "articles" in the black bar at the top there's plenty of useful information in there.
i dont mind helping and giving you advice, but you need to help yourself as well.