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First timer in the gym trying to just build muscle, where to begin my diet?

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Jack112
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2014/11/02 22:25:26 (permalink)

First timer in the gym trying to just build muscle, where to begin my diet?

Hi fellas,
 
I got linked here by another friendly user because I'm having some problems in the gym. I'm 6ft, 1 and a half inches and I'm pretty skinny. I haven't weighed myself in years, but I assume I'm around 180 - 185. I've discussed with a friend of mine who lifts about what exactly I need to do to get started, and I /THINK/ I have a general idea of what I need to get going, but I wanted to ask you guys. For reference, it was my first time in the gym today, so excuses the newbiness.
 
My plan was to have some bran flakes in the morning as per usual, head out, couple of sandwiches at lunch and a drink, then I'd probably snack a little bit throughout the afternoon and then at teatime, have some meat and carrots, potatoes, etc. After this, I'd probably have a protein shake and then hit the gym. I'm working on upper body in general, mainly my abs and arms. I really don't know if this sounds right, but from what I've gathered it seems appropriate. I can / will goto the gym on Monday, Tuesday, Thursday and Friday, with the possibility of weekends.
 
Lastly, I know this is the dieting forum, but for reference, here's the protein stuff he was linking me: http://www.amazon.co.uk/Optimum-Nutrition-Standard-Protein-Chocolate/dp/B002DYIZH6/ref=pd_rhf_se_p_img_2
 
So uh, what exactly should I do?
Thanks!
#1

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    pittsburgh06hy
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    Re: First timer in the gym trying to just build muscle, where to begin my diet? 2014/11/02 22:37:26 (permalink)
    If you want to build muscle having bran flakes and having a few sandwiches wouldn't do. Take the guessing game out of it and go weigh yourself properly, I'm sure they have scales at the gym.
     
    To build muscle you need to train hard and aim to get at least a pound of protein for every pound of bodyweight. You must also be in a calorie surplus if you're trying to bulk up. Keep a diary of your training and diet to monitor your progress and make changes if necessary. Stay consistent, keep to your diet and train hard and you'll be fine.
    #2
    Jack112
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    Re: First timer in the gym trying to just build muscle, where to begin my diet? 2014/11/02 22:44:07 (permalink)
    Thanks for the reply.
     
    Say for example I was 180 pounds (I will ask if they have scales tommorow to find out), I would need about 180 pounds of protein? And after I've found out my weight, I can see how many calories I need, and I just add 500 to this to make up a calorie surplus, right? How would I know that the weights machines I'm using are turning that surplus into muscle, and I'm not just wasting it and turning it into fat? (Which I really don't want!)
     
    Sorry for the confusing reply.
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    pittsburgh06hy
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    Re: First timer in the gym trying to just build muscle, where to begin my diet? 2014/11/02 23:09:59 (permalink)
    Yeah if you're 180 lbs then aim for at least 180 g of protein each day.
     
    To find out how many calories you need to grow you need to figure out your basal metabolic rate (BMR) that gives you the amount of calories you need to consume just to maintain your current weight. Then you need to factor your activity levels so if you have an office job and do no exercise you multiply your BMR by 1.2 to maintain your weight. If you're lightly active i.e you train 1-3 times a week then multiply your BMR by 1.375. If you train for 3-5 days a week then multiply your BMR by 1.55 and so on. This is based on a generic algorithm so it's not the same for every person and it's just a rule of thumb unless you can figure out exactly how many calories you burn going about your daily business. 
     
    If you want to bulk up then add up to 500 calories to that and you should gain a few pounds every week. Remember that if you're trying to bulk up then you need more energy (calories) going in than energy going out. You body burns protein and carbs much easier than fat which it likes to store so cut out the junk and stick to healthy fats for a balanced diet.
     
    Being in surplus you will get fatter but that's how you build muscle then once you've made some gains you go on a cut and see how much lean muscle you you've managed to gain. If you're training heavy you'll build muscle so don't stress about it. 
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    Jack112
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    Re: First timer in the gym trying to just build muscle, where to begin my diet? 2014/11/02 23:21:26 (permalink)
    So when you talk about getting fatter, will I literally start getting podgy around the edges, etc? I'm not an anorexic by any means, but I would like to stay away from that.
     
    When I do go on a cut, how long do you think it will take to get my BF% back down?
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    Kaneda
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    Re: First timer in the gym trying to just build muscle, where to begin my diet? 2014/11/02 23:21:48 (permalink)
    You don't need that much protein (though it won't hurt). 0.82g per lb of weight is plenty so just aim for 150g a day.
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    pittsburgh06hy
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    Re: First timer in the gym trying to just build muscle, where to begin my diet? 2014/11/02 23:55:25 (permalink)
    A cut shouldn't take you more than 8-12 weeks depending on how much work you want to put in. I usually go on a bulk for about 6-7 month then do a cut. For me that's enough time to make some decent gains but I know people who bulk for up to a year before even thinking about cutting down.
     
    If you want to bulk up and get bigger then set yourself a weight goal and when you reach it start a cut but if you're training natural don't think that you can grow and walk around with a 6 pack at the same time because that's highly unlikely unless you're taking something.
     
    And Kaneda is technically right, there are studies which indicate that you can get away with 0.82 g of protein per lb of bodyweight but I usually try and aim for more even when I'm on a cut and it's never harmed me in the past.
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    Jack112
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    Re: First timer in the gym trying to just build muscle, where to begin my diet? 2014/11/02 23:58:18 (permalink)
    Alright, thanks. I'll make a thread somewhere else to try and get some of my many other questions answered. Also, I'm not looking to get absoloubtely ripped, because right now I'm fairly skinny like I said, and I just want to have a respectable body. Has a one month bulk ever worked for anyone, or is that waaaaay too little? (4-5 days a week at the gym)
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    pittsburgh06hy
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    Re: First timer in the gym trying to just build muscle, where to begin my diet? 2014/11/03 00:10:42 (permalink)
    Not enough time for lean muscle gains. Just train hard and heavy and you'll build mass. Also incorporate compound exercises in your routine. Even when you're bulking your body will look athletic even though you're unlikely to be under 10% body fat. 
    #9
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