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Lots of questions, help needed please.

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Dumbell King
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2009/07/26 01:05:41 (permalink)
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Lots of questions, help needed please.

Hello,
 
I need a little bit of help.
 
I want to gain muscle but I don't really know the best way to go about this, there are a lot of things on the internet that tell me to do one thing and others say do the other. So I'm hoping to get advice from people who know what they're talking about.
 
A little about me;
 
I'm 22, 5'11, 195lbs, 25% bf
 
I've dabbled in weights for around 6 months but I haven't got at all serious with my diet and training - I would like some help to get on the right step.
 
At this minute my diet is extremely irratic. Most of the time I don't eat untill lunch time and miss out on my breakfast, Or I don't eat at all only living on cups of tea during the day untill I have a massive meal around 8pm. I do have some normal days where I eat relativly "normal" (breakfast, lunch, dinner, snacks) but this is only 2-3 days of the week, IF THAT. Then I have a day where I have a massive bindge on junk food, mainly pizza. I've been taking calories into concideration and on average I'm probably only getting around 1300-1500 each day, maybe as low as sub 1000 some other days.
 
So yeh, my diet is dire.
 
Training wise - I've not done any cardio since I was 16, I class myself as extremely unfit, I cannot run for more than 10 minutes without needed a rest. Lifting wise, I'd class myself as a bit above average, 90kg bench, 80kg squat, 110kg deadlift.
 
Sorry to go on, trying to get it all out there!
 
Thanks for reading this far.
 
Any help is very much welcome.
 
 
#1

9 Replies Related Threads

    markfj
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    Re:Lots of questions, help needed please. 2009/07/26 01:16:55 (permalink)
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    I am not the most experianced person to give you advice, but I know the basics... hopfully others can help more!

    To gain muscle:
    You will need a diet that is, high protein, plenty of carbs, fruit and veg.... ideally, meals are spread 3-4 hours apart, between 5-7 meals a day.

    The obvious things yo should do, that I am sure you already know, is drop the junk food, and maybe have a cheat meal once a week (roast dinner is good lol)

    Cardio... it just a case of building up... if you cant run longer than 10 mins, try a quick walk on high incline, still burns fat and gets the heart going
    #2
    Dumbell King
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    Re:Lots of questions, help needed please. 2009/07/26 09:54:31 (permalink)
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    markfj

    I am not the most experianced person to give you advice, but I know the basics... hopfully others can help more!

    To gain muscle:
    You will need a diet that is, high protein, plenty of carbs, fruit and veg.... ideally, meals are spread 3-4 hours apart, between 5-7 meals a day.

    The obvious things yo should do, that I am sure you already know, is drop the junk food, and maybe have a cheat meal once a week (roast dinner is good lol)

    Cardio... it just a case of building up... if you cant run longer than 10 mins, try a quick walk on high incline, still burns fat and gets the heart going


    Thanks for the advice mate.
     
    I'm just going to throw a question in the air, should I worry about what bodytype I am? I don't think I'm anything specific, a cross between all three. Should this change my training in anyway? (not that I have a routine yet)
    #3
    Wilks
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    Re:Lots of questions, help needed please. 2009/07/26 10:38:03 (permalink)
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    I wouldn't have thought you'd be a cross between all three mate - Try this:

    http://www.bodybuilding.com/fun/becker3.htm
    #4
    Lucky_jim
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    Re:Lots of questions, help needed please. 2009/07/26 10:38:34 (permalink)
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    hello and welcome

    i would stick to the basics at first - get a basic structure in your diet and try to follow as much as possible. without that basic structure of eating healthy regular meals 7 days a week - in my opinion the minature details wont matter. at this point you'll get to understannd how your body responds...

    you ll get lots of good advice on here   

    wishing you all the best

    Jim
    #5
    All4n
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    Re:Lots of questions, help needed please. 2009/07/26 10:57:32 (permalink)
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    Just hit around 1.5g protein per lb of LBM. Just go for 250g to make it easy.

    Fill the rest of your diet out with good carbs/fats. This is determined by your metabolism and bodytype. Daily activities also. Generally just ensure carbs for breakfast, pre and post workout. Then fit in additional carbs/fats to fill out the gaps.

    Try to get in your main supply of carbs from oats, sweet potatoes and brown rice but vary it.

    Healthy fats try to get in some extra virgin olive oil, nuts, seeds, nut butters/oils, fish oils, oily fish.

    Protein get from chicken, beef, tuna, turkey, cottage cheese, quark, protein powders. Don't buy processed packaged meat, cook it your self.

    Incude plenty of veg and a few peices of fruit if desired.

    Post up a diet based off that for critique.

    Routine wise just concentrate on the big lifts. Increase your squat/deadlift/bench and don't really worry about anything else. 5x5 rep/set scheme works well. Throw in a few other exercises such as dips, chins and bent over row. Use a mon/wed/fri split.

    #6
    Dumbell King
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    Re:Lots of questions, help needed please. 2009/07/26 12:26:00 (permalink)
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    Wilks

    I wouldn't have thought you'd be a cross between all three mate - Try this:

    http://www.bodybuilding.com/fun/becker3.htm

     
    In advance I'm sorry for all these questions, I'm a serious perfectionist and have a bit of OCD and just need to get everything right.

    Thanks for the link mate, It's actually really usefull. I've done it a few times and have come with a score between 1.75-1.95 so its telling me i'm a mesomorph, would you say I sway more on the mesomorph side? I can't really decide Feel a bit weird putting a pic of myself up.
     

     
    Having gone over the diet forum I've found someone in a similar situation as myself (financial) and based my diet on his. Would it be wise to slowly go into the new diet and then add more food once I can handle it?
     
    So far this is what I have planned:
     
    Meal1: 100g oats, 50g peanut butter, 30g whey & water blended.
     
    Meal2: 100g Tuna, 80g couscous, 10-15 green beans, 20g mixed seeds
     
    Meal3: 225g turkey mince (uncooked weight) 100g basmati rice, broccoli
     
    Meal4: 100g tuna, 80g couscous, 10-15 green beans, 20g mixed seeds
     
    Planning on training between these meals
     
    Meal5: 30g whey
     
    Meal6: 225g turkey mince (uncooked weight) 100g basmati rice, broccoli
     
    Meal7: 50g oats, 50g peanut butter, 30g whey, 300ml milk
     
    As for training I would like to try a 3 day all over routine, I've had a look around and have decided to go with something on the lines of:
     
    Monday
    Squat 3x8
    Incline Bench 3x8
    Bent over BB Row 3x8
     
    Wednesday
    Shoulder Push Press 3x8
    Deadlift 3x8
    Close Grip Chins 3x8
     
    Friday
    Flat Bench 3x8
    Squat 3x8
    Bent over BB row 3x8
     
    Would this be a good start untill I can deal with a split routine? Split routines seem a bit intense for me.
     
    Just one more question; my body fat is 25% and I would like to get it lower, if i start doing cardio around this routine, can I see a slight decrease in it? I don't really want to cut as I feel I don't have anything to cut down to and would like to get as big as I can.
     
    Thanks if you've read this far.
     
     
     
    #7
    All4n
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    Re:Lots of questions, help needed please. 2009/07/26 13:15:45 (permalink)
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    Diet/routine looks very good mate. You can drop BF no problem along as you're not overeating, so see how the diet goes and adjuast in necessary. I'd drop the oats from the prebed meal tho, not really needed. Do some HIIT cardio on your off days from weights as long as it doesn't interfere with recovery. Make sure to add weight to the bar as often as possible, weekly ideally, progression is key.
    #8
    Dumbell King
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    Re:Lots of questions, help needed please. 2009/07/26 13:25:42 (permalink)
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    All4n

    Diet/routine looks very good mate. You can drop BF no problem along as you're not overeating, so see how the diet goes and adjuast in necessary. I'd drop the oats from the prebed meal tho, not really needed. Do some HIIT cardio on your off days from weights as long as it doesn't interfere with recovery. Make sure to add weight to the bar as often as possible, weekly ideally, progression is key.


    Thanks for the reply. I'm guessing the weight added should be really slight like 1kg? What kind of HIIT should i be doing? I was planning on going for a cross country treck when I do my cardio so lots of hills and such - would that be good?
    #9
    Dumbell King
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    Re:Lots of questions, help needed please. 2009/07/30 12:45:45 (permalink)
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    Not the Fish

    All4n

    Diet/routine looks very good mate. You can drop BF no problem along as you're not overeating, so see how the diet goes and adjuast in necessary. I'd drop the oats from the prebed meal tho, not really needed. Do some HIIT cardio on your off days from weights as long as it doesn't interfere with recovery. Make sure to add weight to the bar as often as possible, weekly ideally, progression is key.


    Thanks for the reply. I'm guessing the weight added should be really slight like 1kg? What kind of HIIT should i be doing? I was planning on going for a cross country treck when I do my cardio so lots of hills and such - would that be good?


    Bump for long awaited reply
    #10
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