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Total newbie - need help / guidance please

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thunnisett
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2009/07/25 18:43:58 (permalink)
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Total newbie - need help / guidance please

 Hi all, My name is Tony. I am 30 years old and not done much weights in my life, (The odd spell in the gym for 3 months etc).
I am about 11 - 11.5 stone, Fairly slim frame with a bit of a gut (To many kebabs & beer). I am joining a gym next week and need help. I am not strong at all and can only bench press about 40kg.
 
I work full time and also at college, so fairly busy, The times I usually eat is
06:00 - Breakfast (Usually cereal), 
12:00 - luchtime I have a cooked meal at work (i.e. chicken & rice etc). 
19:00 - Dinner (Usual meal - curry, lasagne, roast, etc).
 
I know this is going to have to change but cannot really eat at many other times. I can take a shake to work for inbetween meals or late evening.
 
I intend to do the gym 3 times a week to start. About an hour a session.
 
Can anyone help in what I can do to get the best results in my curcumstances?
i.e. - what to eat and what supps to buy.
 
I dont have much money to buy al the best things at the moment, so ideally the cheapest option.

Tony
#1

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    thunnisett
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    Re:Total newbie - need help / guidance please 2009/07/25 19:34:02 (permalink)
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    one more thing. Can you suggest the cheapest place to buy suppliments and which ones I would need to bulk up

    Tony
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    Wilks
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    Re:Total newbie - need help / guidance please 2009/07/25 21:17:20 (permalink)
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    I'm no expert mate but the experts on here will advise you to eat more often than you do (and obviously adapt your portion sizes). As you are around 73kgs, you should aim for 108 - 146 grams of protein per day.

    You should eat every 3 hours or so and include carbs and protein.  Cut out processed crap (in the main), like chocolate etc and cut dow/out alcohol.

    In between meals you could include a shake as mentioned, a tub of cottage cheese, quark, bananas etc.

    Whats your intentions in the gym - Cardio or weights? 
    #3
    Wilks
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    Re:Total newbie - need help / guidance please 2009/07/25 21:18:15 (permalink)
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    thunnisett

    one more thing. Can you suggest the cheapest place to buy suppliments and which ones I would need to bulk up


    Protein powder would be your no1.
     
    Got to myprotein or bulkpowders or somewhere of similar ilk.
    #4
    Gymguy
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    Re:Total newbie - need help / guidance please 2009/07/25 23:09:37 (permalink)
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    Start 5x5 training program to gain strength and mass. One from Starting Strength is great!

    I'm not a fan of supplements. You better buy lots of milk, nuts, cottage cheese, fruits instead.

    You can also make a shake like this: Milk, ice cream, banana, blueberries all blended in...
    #5
    JackPack
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    Re:Total newbie - need help / guidance please 2009/07/25 23:23:46 (permalink)
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    Nutrients wise; Whey protein! all the whey! ;) See the pun?!
    #6
    octatonic
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    Re:Total newbie - need help / guidance please 2009/07/26 10:20:29 (permalink)
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    thunnisett  
    i.e. - what to eat and what supps to buy.
     
    I dont have much money to buy al the best things at the moment, so ideally the cheapest option.



    ASDA is probably your best bet.
    Supplements are not as effective as food.

    A can of tuna, some oat cakes and piece of fruit are an ideal 'take to work' snack.
    A post-workout shake is useful and convenient though- but don't fall into the trap of thinking whey is necessarily a 'better' meal than proper food.

    Have a look on the site for the bulking and cutting diet. 
    From your height/weight it sounds like you are an endomorph body type.
    I'd suggest a lean bulk- as a newbie you will lose some fat while you are doing a lean bulk.


    #7
    buzzer
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    Re:Total newbie - need help / guidance please 2009/07/27 07:55:30 (permalink)
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    three meals a day is fine as long as your getting enough cals etc,if not then add in some snacks,dont get dragged into the suppliment hype food id better,as far as training is concerned read this

    [link=http://www.weightrainer.net/training/beginners.html]http://www.weightrainer.../training/beginners.html[/link]
    #8
    thunnisett
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    Re:Total newbie - need help / guidance please 2009/07/27 21:33:19 (permalink)
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    thanks for all the advice, joining gym this wednesday. yippee.....

    I think I will uy some whey protein powder to help and obviously eat more.

    is there a list of foods that you can / cant eat or the best foods etc?

    also what is the 5x5 program?

    u guys seem very helpful and I hope to become a regular member of this site and will get some pics p (If i can figure out how to...)

    Tony
    #9
    thunnisett
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    Re:Total newbie - need help / guidance please 2009/07/27 21:39:26 (permalink)
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    Wilks


    Whats your intentions in the gym - Cardio or weights? 


    I intend to do weights to bulk up. I will do 10 mis joining to start to inprove overall fitness and to warm up

    Tony
    #10
    Gymguy
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    Re:Total newbie - need help / guidance please 2009/07/28 20:05:42 (permalink)
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    thunnisett

    thanks for all the advice, joining gym this wednesday. yippee.....

    I think I will uy some whey protein powder to help and obviously eat more.

    is there a list of foods that you can / cant eat or the best foods etc?

    also what is the 5x5 program?

    u guys seem very helpful and I hope to become a regular member of this site and will get some pics p (If i can figure out how to...)


    Here are the best foods for gaining muscle:

    http://www.36pounds.com...oods-for-gaining-muscle/

    Now, 5x5 program is a program where you do 5 sets and 5 reps on each exercise. You could read book Starting Strength to know more, it also has a good routine for new guys! ;)
    #11
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