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need advice on training

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2014/10/30 15:44:42 (permalink)

need advice on training

hi there guys a would class myself as a beginner been to the gym a few times but going to start am trying to find out whens the best time to train as am nightshift a do 4 on 4 off and it messes with my brain a also have a tub of 4kg usn muscle fuel anabolic 
am 23 and 79 kg and 5ft 11 a just want to get get big and massed ano it will take times and hard work could use recommend a good diet for me for mass and training regime for mass
any help will be great

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    Re: need advice on training 2014/10/30 16:45:39 (permalink)
    Welcome to MT 
    Have a read of this article and you can get some ideas from there. When you say big and massed I presume that you dont care about body fat gain that much (especially as you mention mass alot), as with bulking that will come by nature of increasing calories.

    The routine section here contains many good ideas and same with the articles. I would start with something like Frankie NY 5*5 routine, which very simply means 5 sets with 5 reps. Include the core exercises like squat, bench, dead lift and you will be on the right track. 
    See how you get on for 2 weeks and what happens to your weight, if you are increasing weight slightly then keep the calories the same until you dont gain anymore. Then slightly increase the calories and review the following week, if no gain then increase slightly again.

    After a few months (2/3) take a look in the mirror and see if you notice any changes, normally and something I wish i had done before lean bulking is to take a good set of pics at least 5 - make a note of the time you took them i.e. first thing in the morning - then compare back.
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