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Newbie Here Looking For Advice :)

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TomAvo
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2014/10/27 19:04:32 (permalink)

Newbie Here Looking For Advice :)

Hi All,
 
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
 
#1

19 Replies Related Threads

    berserker
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    Re: Newbie Here Looking For Advice :) 2014/10/30 12:49:17 (permalink)
    Check out either the stronglifts or starting strength programme... hard to beat for a beginner for size and strength.
     
    Food wise, eat clean, unprocessed foods with plenty of protein and vegetables. Monitor your weight and adjust calorie intake as necessary.
    #2
    phil3030
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    Re: 2014/10/31 21:45:27 (permalink)
    Home exercises - have you got any kit at home? Or you talking just body weight?

    Eat clean and in a calorie surplus to aid building muscle - if that is your aim? Pack in the protein, moderate carbs/fat intake.
    #3
    TomAvo
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    Re: 2014/11/02 10:36:16 (permalink)
    I've got a 9kg kettle bell do swings, curls, squats, presses etc with that, I'm not very strong at the moment in looking to build strength up, I tend to "rep out" on these exercises. I do press ups, sit ups and other corse work outs.

    I'm looking to stick to the following starting tomorrow

    Day 1
    7am - Chest and Tricpes / Core
    5:30pm- Legs
    day 2
    9am- shoulders and biceps / core
    Day 3
    9am- back and core
    Day 4
    9am- chest and triceps
    day 5
    7am- shoulders and biceps / core
    5:30pm back
    Day 6
    9am legs/ core

    Have 1 day totally off then the day after starting the routine again do some cardio and high rep body work out.

    Any thoughts??

    I was advised to try and train all muscle groups twice in a week??
    #4
    pittsburgh06hy
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    Re: 2014/11/02 17:24:09 (permalink)
    If you want to pack on more size then you got to start lifting heavy and be on a caloric surplus when it comes to your diet.
     
    Train your back and biceps on the same day, then do your chest and triceps. I usually do my shoulders, abs and traps on the same same day and legs on their own with abs. Make sure you train the bigger muscle before so for instance do your back and then your biceps or your chest before your triceps.
     
    When it comes to supplements I only bother with whey protein also use vit D3. If you're just starting out there's no need to train all your body parts twice a week. I'd recommend you think about a 2 days on one day off routine and see how you do after 8-12 weeks. I generally only train the muscles I'm lagging with twice a week so it's a case of figuring out what works for you.
     
    Also keep a diary and record your weight and training progress as you go along that way you can see what you're doing and easier to twerk things if your progress slows down. Be patient and train hard and stay consistent is probably the best advice anyone can give you.
    #5
    TomAvo
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    Re: 2014/11/02 17:27:13 (permalink)
    Cheers for the feedback and support I will give this a try.

    So how many calories a day would you recommend eating? I'm wanting to put size on.

    I'm 6"2 ish and 13"0 (ish)
    #6
    pittsburgh06hy
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    Re: 2014/11/02 17:29:37 (permalink)
    TomAvo
    Cheers for the feedback and support I will give this a try.

    So how many calories a day would you recommend eating? I'm wanting to put size on.

    I'm 6"2 ish and 13"0 (ish)



    Calculate your BMR then try eating about 500 calories more than you need a day.
    #7
    TomAvo
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    Re: 2014/11/02 18:00:30 (permalink)
    So it's standard 1,842 calories plus 500 more. That right?

    Seem loads lol
    #8
    pittsburgh06hy
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    Re: 2014/11/02 18:56:50 (permalink)
    Looks kind of low to me. Have you taken into account your activity levels? 
     
    You need to use the Harris Benedict equation to calculate your daily calorie needs then add up to a 500 surplus if you want to gain size. So multiply your BMR with one of the following based on your activity levels.
     
    1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
    2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
    3. If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
    4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.72
    5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
    Since you'll be working out you either fall under moderately active or active so multiply your BMR by either 1.55 or 1.72 and add up to 500 calories to that and see how you get on.
    #9
    TomAvo
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    Re: 2014/11/02 19:03:07 (permalink)
    I would say naturally I am at the 1.72 mark. Train as hard and as often as I can.

    My only problem now is... What foods should I be eating and at what times. I'm clueless when it comes to this part of the training
    #10
    TomAvo
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    Re: 2014/11/02 19:04:32 (permalink)
    And using that methord I would have to eat 3,600+ calories. Wow!
    #11
    TomAvo
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    Re: 2014/11/02 19:08:57 (permalink)
    I would say naturally I am at the 1.72 mark. Train as hard and as often as I can.

    My only problem now is... What foods should I be eating and at what times. I'm clueless when it comes to this part of the training
    #12
    pittsburgh06hy
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    Re: 2014/11/02 19:43:29 (permalink)
    When I'm on a bulk I eat about 3200 cal and I steadily put on a few lbs a week when my gains begin to slow I up my calories so it's something you have to mess around about with. What you need to grasp is that if you want to gain size you need more energy (calories) going in than energy going out. It's as simple as that.
     
    When it comes to food have a protein and carb source with every meal. To gain muscle you need between 0.85 to 1.5 gram of protein for every lbs of bodyweight. I usually aim for at least a gram of protein for every lbs of bodyweight. Get your carbs from sources like rice and potatoes. Have lots of green veg like broccoli. Also try to consume good fats from sources like fish, peanut butter and flaxseed.     
     
    I'd advise you use an app like myfitnesspal and record your daily calorie intake to see how much you're eating. Start off on a set number of calories and at the end of the week see how much you put on and increase if you need to. 
    #13
    TomAvo
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    Re: 2014/11/02 20:39:25 (permalink)
    Sounds good to me.

    I'm going to give this a bash, I'm off shopping tmz night so will stock up on the good stuff.

    Does it matter about eating carbs late on etc?
    #14
    pittsburgh06hy
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    Re: 2014/11/02 21:45:15 (permalink)
    You're trying to gain so don't worry about eating carbs late on. Also try eating every 2-3 hours and you'll be fine. Like I said I'm 5'11 and eat over 3200 calories on a bulk you might thinks that's a lot but it's not if you're training, doing some cardio and trying to bulk at the same time.  
    #15
    TomAvo
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    Re: 2014/11/02 21:48:50 (permalink)
    Glad you've just said that because I'm hungry and I'm craving peanut butter on a couple of slices of wholemeal :)

    I will try and keep a food log and post on here at end of week with a training plan
    #16
    TomAvo
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    Re: 2014/11/04 11:04:10 (permalink)
    Do day one went like this. Anyone give me any pointers please?


    Monday
    3 x shakes
    Chicken and pasta
    2 eggs
    Chicken and veg
    Chicken salad sandwich

    That's just eating side of it. Anything else I could add / remove
    #17
    robert123
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    Re: 2014/11/04 11:08:10 (permalink)
    I gave you some pointers in the other thread you had created but clearly ignored them
     
    Im confused why you keep posting the same question over and over again then dont listen to the advice. 
    #18
    TomAvo
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    Re: 2014/11/04 11:56:59 (permalink)
    Looking at what you suggested have I really ignored it? Only thing that's really missing is the Oat Cakes and more carbs. So I wouldn't say that I've totally ignored you.
    #19
    robert123
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    Re: 2014/11/04 12:05:14 (permalink)
    3 poached eggs at 2 slices granary bread with peanut/almond butter on

    Protein shake (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
     
    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 
     
    Pre bed.
    Protein shake (40 grams with some udos oil), some quark/cottage cheese.
     
    Looks different to me, are you putting udos in your shakes?
     
    Supplement of omega 3/6/9 ?
     
    What do you want me to say - yeah bro thats look spot on when i've already given my suggestion and quite detailed - which you didnt even reply "THANKS" to
    #20
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