Thread: please help out a newbie.. thanks..

hey before we start-this is America. We use lbs not kilos, and I sucked ass at math.

Creatine will help. But right now, as a starter, cut the carbs at least 20% to see what happens for two weeks.
Use the fish oils at night, before bed.
For harder training, use freakin coffee!!! It also mobilizes fats to burn.
As for supps, just use a multi, some omega 3s, some whey and you should be good shape from this alone.

Now for my questions: What do you eat daily? How frequently? Are solely relying on whey for protein (bad idea)? What does your training frequency look like? Rep scheme?

Finally, dont bite off too much, otherwise you will risk failure and say screw everything.

BTW-what kind of cardio are you doing?

let's see the menu too.

this is how I use to train cardio..
I havent started back at the gym yet.. start monday.. so I guess I was just planning on doing this..

CARDIO
1hrs power walking increasing the incline , speed when ever I felt like it..
did that everytime I went to the gym. then after that I would do weights.
again I was never following any program just going there are jumping on any machine that I felt seemed good.. NO idea really..
need serious help! but I guess the 1 - 1.5 hours of walking on the treadmill really helped lose the weight.. still could of been better if I did HIIT
I think I will start HIIT training after the 1st week. good idea?

DIET
Well these days I eat what ever I want really.. which is not to say I eat bad!
I dont eat that bad at all..
emmm average day for me will run something like this..

morning - toasted sandwich
tomato- lettece, tuna, or ham, or cheese , something like that..
usually drink with a glass water or juice..
maybe once or twice a month have eggs on toast
also offen I eat Croissants usually 2 of them freash from the bakery.

lunch - ummm I guess usually just grab a sandwhich from the store..
usually my choice is Ham, lettece, cheese and wash that down with a juice or water..

dinner - this is all over the place..
usually.. spaghetti with tomato sauce, chicken or veggies as the fillers.
chicken breast, potatos, usually all my meals consist of a salad with olive oil dressing, sometimes put a can of tuna in there..
maybe once a week I eat pizza, just normal pepperoni, usually about 4 slices
wash that down with water or sometimes cola..
ummm I eat once a week RAW FISH SUSHIMI with no rice, just a bowl of stringbean, fish head soup and greens...
im living and working in ASIA right now hahahaha
ummm maybe once a week or every two weeks I go for dinner will probably order Steak with veggies..
this is usually my diet I never count calories, I dont over eat! if anything I under eat!
snacks.. well I dont know.. ice bars! or bag of chips usually once a week..
I just dont really get hungry!

I live in korea so I could go on a rice and veggies diet or soup etc.. plenty of food like that here..
so I need alot of help on my diet too..
I ready to stick to a plan! I WANT TO! need help finding one..

my menu I made up goes something like this..
egg whites, tuna, raw fish, sushi, chicken, OATS, salad, veggies,
obviously clean foods, mixed in with WHEY shakes!
havent yet made the weekly menu IM still looking around and taking other peoples menus and making mine. but those are the foods..
oh also tofu, spaghetti,
what about bread? I love toast that ok? or I should really get off the bad carbs?

junkfood. I dont really eat much execpt pizza, HEY Im Italian still I will cut that out no problem.. spaghetti dont want to replace it but I can if I should.
macdonlads, I eat once a month I guess.. subways same..
my life style is really busy I dont have large amount of time to eat lunch so im usually moving sometimes I have no time to eat like fridays, and wednesdays im thinking some protein bars on these days when I skip meals good??

anyway there you have...
questions?

what part of korea do you live in? im just curious cause i live there too.. haven't seen many people on this board that live around me..

Originally Posted by mawi_wowie

what part of korea do you live in? im just curious cause i live there too.. haven't seen many people on this board that live around me..

seoul.. bundang... and you?

From the sounds of things you sound like you wanna cut and bulk at the same time. Not gonna happen. Don't buy into all the bull that you can drop ridiculous amounts of fat and gain muscle at the same time because you can't. Choose one or the other. For starters, I would like to be categorical in saying diet and training are of EQUAL importance. The menu I first used when I first started bodybuilding was as follows:
MEAL 1: 5 whole eggs, scrambled, 2 slices wholemeal toast, 120g oats + multivitamin
MEAL 2: (post workout) 1 protein shake + 1 banana
MEAL 3: chicken breast or tuna, 2 cups mixed veggies 1 potato
MEAL 4: 1 protein shake
MEAL 5: 8oz steak, 1 potato or rice serving
2 cups mixed veggies
MEAL 6: 1 bowl oatmeal, 4 egg whites, 1 egg yolk

That plan saw me through my first few years as a bodybuilder. Im also assuming you plan to lift weights with the intent to increase lean muscle mass.

Please post back as to whether or not your after gains in lean muscle mass. If so, ill give you a routine to follow. (Im assuming you are after muscle gains, otherwise you wouldnt be talking about whey and creatine, but ill wait and see)

I realise this may be a pointless post but I'm offering my help.

Good day.

Seoul, Yongsan Army Base

It sounds like for you the most important thing is to set a clear, realistic goal, and then go after it. I was an off-and-on lifter/dieter for years until I finally set my mind 100% to changing (mostly out of disgust with myself). Goals are key. Your mental attitude and belief in yourself are what wil carry you through the ups and downs that are sure to come.

The rest is just details.

Originally Posted by madds

The menu I first used when I first started bodybuilding was as follows:
MEAL 1: 5 whole eggs, scrambled, 2 slices wholemeal toast, 120g oats + multivitamin
MEAL 2: (post workout) 1 protein shake + 1 banana
MEAL 3: chicken breast or tuna, 2 cups mixed veggies 1 potato
MEAL 4: 1 protein shake
MEAL 5: 8oz steak, 1 potato or rice serving
2 cups mixed veggies
MEAL 6: 1 bowl oatmeal, 4 egg whites, 1 egg yolk

That plan saw me through my first few years as a bodybuilder. Im also assuming you plan to lift weights with the intent to increase lean muscle mass.

That's a good menu plan worthy of following. However the oatmeal at night kind a bugs me. I wouldnt do it. But I am an endo/meso type so that kind of just keeps as bodyfat. Instead try some healthy fat-like batural peanut butter, unshelled peanuts and/or some flax oil. Also, dont pickup just any potato-yams and sweet potatoes are best. At night, on your dinner meal, pick more green, fibrous veggies with relatively little to no complex carbs.

Your cardio is sucky.
I would really lookup some information on HIIT.
Fat burning and muscle building at the same time is challenging, but it CAN be done. It all depends on the bodytype and determination. I was able to do it and I was a fat bastard back then.

[QUOTE=madds]MEAL 1: 5 whole eggs, scrambled, 2 slices wholemeal toast, 120g oats + multivitamin
MEAL 2: (post workout) 1 protein shake + 1 banana
MEAL 3: chicken breast or tuna, 2 cups mixed veggies 1 potato
MEAL 4: 1 protein shake
MEAL 5: 8oz steak, 1 potato or rice serving
2 cups mixed veggies
MEAL 6: 1 bowl oatmeal, 4 egg whites, 1 egg yolk


this sounds great , any other tips for other days. I mean I could eat that 6 days a week.. but im sure I can toss it around abit..




Please post back as to whether or not your after gains in lean muscle mass. If so, ill give you a routine to follow. (Im assuming you are after muscle gains, otherwise you wouldnt be talking about whey and creatine, but ill wait and see)

I realise this may be a pointless post but I'm offering my help.




Yes I want to gain muscle for sure.. BUT I dont want to get huge, im looking to just gain some muscle and tone nothing huge..
I will really apreciate a routine thanks..
WHEY, CREATINE - I really dont have an idea.. I have just read about it..
and it seems like WHEY is important even if you are just a trainer..
and creatine well I dont really know..if I need it,,
I sure as hell need something to give me a boost of energy to get me through the pumps and harder training.. maybe some Ephedra or similar energy booster? or does creatine have better rewards?

so I guess I want to loose some body mass and gain some muscle at the same time.. this is possible right? doing cardio, and training weights to gain strength and put on some muscle right??

It's not physiologically possible to put on significant amounts of lean muscle mass and decrease bodyfat at the same time. Many people on this forum will disagree with me, but i'm just telling you the way it is.

ROUTINE: I prefer to do double splits
DAY 1: BACK/BICEPS
DAY 2: CHEST/TRICEPS
DAY 3: OFF
DAY 4: ShOULDERS/LEGS
DAY 5: OFF
DAY 6:REPEAT CYCLE

BACK/BICEPS:
3 x 6-8 deadlifts
3 x 10-12 barbell rows
3 x 10-12 lat pulldowns (substitute with close grip chins if necessary)

3 x 10-12 standing barbell curls
3 x 10-12 alternate dumbell curls
3 x 10-12 cambered bar preacher curls

CHEST/TRICEPS:

3 x 10-12 bench presses
3 x 10-12 incline bench presses
3 x 10-12 dumbell flyes (is possible to alternate between incline and flat)

SHOULDERS/LEGS

3 x 10-12 standing military presses
3 x 10-12 side lateral raises
3 x 10-12 bent lateral raises

5 x 10 squats
3 x 10 leg curls

That there is just a basic guideline. You can adjust the amount of sets and reps depending on what feels comfortable. Make sure you DO NOT neglect the compound basics. (i.e bench presses, squars, barbell curls, deadlifts, rows etc.)

Do 40 minutes of cardio everyday.

DIET:
Follow the diet I gave you above. Be sure to include a variety of vegetables and fruits and a multivitamin is a great coice. Always remember to consume at least 1g of protein per piund of bodyweight per day.

SUPPLEMENTS:
WHEY: Essential. No two ways about it. You will find it very hard to consume the amount of protein required to grow fibrous tissue without it. Be sure to choose a high quality filtered isolate, not a concentrate. If your not intent on pursuing bodybuilding rigorously, a meal replacement formula may not be required. Invest in creatine and use it in 3g doses per day. Be sure to consume a lot of water when supplementing with creatine. In terms of fat burning, L-Carnitine is a great supplement, but only when used in doses of 300mg or higher.

There is more you will need to know, but read the above, plan working out and dieting into your day then don't hesitate to post back if you have any further questions or need any help.

Good day.

Originally Posted by madds

From the sounds of things you sound like you wanna cut and bulk at the same time. Not gonna happen. Don't buy into all the bull that you can drop ridiculous amounts of fat and gain muscle at the same time because you can't. Choose one or the other. For starters, I would like to be categorical in saying diet and training are of EQUAL importance. The menu I first used when I first started bodybuilding was as follows:
MEAL 1: 5 whole eggs, scrambled, 2 slices wholemeal toast, 120g oats + multivitamin
MEAL 2: (post workout) 1 protein shake + 1 banana
MEAL 3: chicken breast or tuna, 2 cups mixed veggies 1 potato
MEAL 4: 1 protein shake
MEAL 5: 8oz steak, 1 potato or rice serving
2 cups mixed veggies
MEAL 6: 1 bowl oatmeal, 4 egg whites, 1 egg yolk

That plan saw me through my first few years as a bodybuilder. Im also assuming you plan to lift weights with the intent to increase lean muscle mass.

Please post back as to whether or not your after gains in lean muscle mass. If so, ill give you a routine to follow. (Im assuming you are after muscle gains, otherwise you wouldnt be talking about whey and creatine, but ill wait and see)

I realise this may be a pointless post but I'm offering my help.

Good day.

seems like alot of food...
got chicken breast and steak in one day??
9 eggs aday??
I have no idea about my diet...
can someone link me a site or site where I can get a weekly menu??
I dont want to gain weight!
I want to lose weight first! I have about 4 kilos I need to loose first..

Originally Posted by madds

It's not physiologically possible to put on significant amounts of lean muscle mass and decrease bodyfat at the same time. Many people on this forum will disagree with me, but i'm just telling you the way it is.

It is possible, and I have. You are merely explaining how YOUR physiology works. I have done it and it can be done. It isn't the way it is and when you say shit like that with big words it needs to be proven. Numerous studies have concluded that is indeed possible. We're not talking drugstore gains, but it's possible to put on some lean tissue.
Goddamn I hate when people say it's "the way it is" and a newbie takes this as gospel.

Originally Posted by raver

seems like alot of food...
got chicken breast and steak in one day??
9 eggs aday??
I have no idea about my diet...
can someone link me a site or site where I can get a weekly menu??
I dont want to gain weight!
I want to lose weight first! I have about 4 kilos I need to loose first..

Raver,
What's going on is that you are asking for opinions on what to do. People are espressing what worked for them. What you need to do is tailor the information given to you and design it so that it is "custom fit" for your bodytype. Are you naturally lean? do you eat a ton of food and not even gain an ounce? (lucky bastard) Do you have a long skeletal structure? Are you short? Blocky? Fat? If you were to compare your body type-would you be a Michael Jordan (long/lean), an Arnold (tall, yet naturally muscular) or would you be a sumo wrestler Big msucle bellies with an easy chance of gaining weight quickly)? Chances are that you are in between two of the 3 mentioned bodytypes. When you give me a better idea of what you look like, then we narrow down what works on that type.

I still contend that the above diet would work. However, everyone is different. For example, I eat 9 times a day. My wife couldnt do that because she is half my size. If she even tried. she'd be as big as a house. Yet, becuase she wanted to compete, I had to create a diet that was the same, yet different to her structure and bodytype.

Originally Posted by juggernaut

Raver,
What's going on is that you are asking for opinions on what to do. People are espressing what worked for them. What you need to do is tailor the information given to you and design it so that it is "custom fit" for your bodytype. Are you naturally lean? do you eat a ton of food and not even gain an ounce? (lucky bastard) Do you have a long skeletal structure? Are you short? Blocky? Fat? If you were to compare your body type-would you be a Michael Jordan (long/lean), an Arnold (tall, yet naturally muscular) or would you be a sumo wrestler Big msucle bellies with an easy chance of gaining weight quickly)? Chances are that you are in between two of the 3 mentioned bodytypes. When you give me a better idea of what you look like, then we narrow down what works on that type.

I still contend that the above diet would work. However, everyone is different. For example, I eat 9 times a day. My wife couldnt do that because she is half my size. If she even tried. she'd be as big as a house. Yet, becuase she wanted to compete, I had to create a diet that was the same, yet different to her structure and bodytype.

I am 173cm tall..
I dont eat alot. I dont gain weight easily.. maybe becuase I dont eat so much.. I mean.. average day for me would be..
toast in the morning two slices.. with vegemite or peanut butter or tuna..
lunch.. ummm sometimes nothing.. or usually a sandwich. ham and salad..
sometimes eat a sushi roll..

dinner..
bowl of spaghetti with a salad..
and thats heaps for me..

I have abit of a gut well little spare tire.. due to the fact..
I dont exercise, and I drink alcohol on weekends. and
I eat pizza or junk food sometimes.. I guess..
and I am 30 hahahah
but I am not over weight by any means..
but I dont look like brad pitt from fight club either.. hahahah
and wife wishes I do hahahaha

I I think my body style is even.. not long in the mid section..
not long legs..
I have a big chest section, shoulders back..
emm yeah..

I dont have any WHEY or supplements this week..
what can I use to replace shakes for post workout?

also something about that menu..
didnt say anything about Pre work meal.. is that the 5 whole eggs?
I will be working out around 6pm so how does this work now?
and what about Post work out thats really important right..
do I take a shake there too?
not that I have any yet hahaha but I will get some..what can I do instead ?

juggernaut:- Someone new to bodybuilding will actually be able to gain some lean muscle mass and lose bodyfat at the same time because of the tremendous amount of stress the body is put under. But this gain/loss cycle will last for about a month. So I shouldve clarified what I was saying. For someone who has been training for a while, it will not happen.

raver:- you need to eat big to be big. If you are not consuming more calories than your body is using, you will not put on mass. Make sure you try and consume even amounts of protein per meal (40g per meal x six meals = 240g of protein)

Post workout shake is the m,ost important meal of the day. Make sure you consume about 40-50g of protein, 70g of carbs, 10g of glutamine (optional if your not serious), 3-5g of creatine and 50-70g of dextrose. Make sure you consume between 10-15g of BCAA's a day (branch chain amino acids).

Originally Posted by madds

juggernaut:- Someone new to bodybuilding will actually be able to gain some lean muscle mass and lose bodyfat at the same time because of the tremendous amount of stress the body is put under. But this gain/loss cycle will last for about a month. So I shouldve clarified what I was saying. For someone who has been training for a while, it will not happen.

raver:- you need to eat big to be big. If you are not consuming more calories than your body is using, you will not put on mass. Make sure you try and consume even amounts of protein per meal (40g per meal x six meals = 240g of protein)

Post workout shake is the m,ost important meal of the day. Make sure you consume about 40-50g of protein, 70g of carbs, 10g of glutamine (optional if your not serious), 3-5g of creatine and 50-70g of dextrose. Make sure you consume between 10-15g of BCAA's a day (branch chain amino acids).

this wont make me HUGE will it?
I am not looking to be a body builder or anything..
I just want to tone up my size now and ad some muscle to my size..
I dont want to end up taking all this stuff and eating alot then becoming huge

what you think?

It actually takes a long, long, long while of dedicated training and nutrition to become HUGE. Try this for a while, and if you find yourself gaining too much fat (you shouldnt do if you're training intensely enough), cut back on carbs. If after a a year or so you fin your gaining too much muscle, cut back your poundages on your lifts. Your one of the few people Ive spoken to that is concerned with getting too big.

Originally Posted by madds

It actually takes a long, long, long while of dedicated training and nutrition to become HUGE. Try this for a while, and if you find yourself gaining too much fat (you shouldnt do if you're training intensely enough), cut back on carbs. If after a a year or so you fin your gaining too much muscle, cut back your poundages on your lifts. Your one of the few people Ive spoken to that is concerned with getting too big.

yeah some people want to look like Stallone others want to look like brad pitt.

I dont want to look like stallone or the rock! or arnie. rather brad actually..
toned out!
im not into being huge..

Madds that routine is not very good... 8 sets for legs, but 9 sets for shoulders? 9 sets for biceps right after 9 sets for back, but no sets for triceps after chest? Also, 40 minutes of cardio everyday is overkill.

Ah, I actually forgot to put the tricep workout in!
It would be as follows
CHEST/TRICEPS:
(see chest workout above)

3 x 10-12 close grip bench presses
3 x 10-12 v cable pushdowns
3 x 10-12 two arm dumbell extentions

MWpro: He quotes he wants to be toned. If leg extentions and calf raises were to be added to that routine, his legs would indeed be muscular, but would grow too much for raver's liking. This is the routine that I followed for the first few years of my bodybuilding career (I did have leg extentions and calf raises in there) and lets just say it didnt do me any harm. If you think my routine is 'no good', then by all means put forward your own.

Good day.

Originally Posted by MWpro

Madds that routine is not very good... 8 sets for legs, but 9 sets for shoulders? 9 sets for biceps right after 9 sets for back, but no sets for triceps after chest? Also, 40 minutes of cardio everyday is overkill.

The first 3 years ( only trained them 8 months out of every year due to football) I trained legs I did 5 sets of squats and that was it for quads ( I also did 4 sets of hamstring curls), and my cold relaxed thighs went from 22 in to 26.5 in..same body fat. Some muscles need more sets than others, and everyone responds differently.

Originally Posted by raver

im not into being huge..

don't worry..nobody gets huge by accident in this sport

OK I went to the gym today and I did this..

Flat bench press 5 sets 8reps
flyers 5 sets 10 reps
incline press 5 sets 10 reps
butterflys - 5 sets 10 reps


ABBS
crunches with weights 2.5kilo 3 sets 10 reps and 2 sets 10 reps with 5 kilos

abb machine 5 sets - 10 reps raised weight after 3rd set

inclined crunches 5kilo weight 5 sets 10 reps


dumbell side bends 5 sets 10 reps

CARDIO
20 minutes of HIIT
1 minute pace walk
1 minute sprint
did it like this for the 20 minutes

10 minutes on the stepper

10 minutes on the bike..

my diet today is as follows..

meal one..10am
1x can tuna in water 45 g protein, 3g fat, 210 calories

meal two 1pm

2x chicken breast 200g total , 40g protein, 20g fat, 400 calories

1xbowl mixed veggies , 25 calories, 5g carbs, 2g protein


meal three - PRE WORKOUT 4pm

1x can tuna in oil - 28g proteinm, 30g fat, 360 calories
1xbowl rice(white) 4g protein, 169 calories, 7g carbs

meal four POST WORKOUT 8pm

4 x whole eggs scrambled 28g protein, 340 calories,
1xcan tuna 45g protein, 210 calories 3g fat
1xcup mixed veggies steamed 25 calories, 5 carbs, 2g pro, 3g fat
2 small oranges 60 calories..


total
1700 calories
200g protein
56g fat
50g carbs


I feel like I am full now.. I dont usually eat this much food! but I have started training so I know I need to eat alittle more than usual
anyway..

how is this?
I have not taken any supplements yet.. they arrive next week..



I weight 163LBS and I am 5'8

am I eating to much protein or not enough carbs or what am I missing?
I think its to much tuna hahahaha
is the workout ok for mondays?

please help peeps..
thanks..

Originally Posted by raver

OK I went to the gym today and I did this..

Flat bench press 5 sets 8reps
flyers 5 sets 10 reps
incline press 5 sets 10 reps
butterflys - 5 sets 10 reps


ABBS
crunches with weights 2.5kilo 3 sets 10 reps and 2 sets 10 reps with 5 kilos

abb machine 5 sets - 10 reps raised weight after 3rd set

inclined crunches 5kilo weight 5 sets 10 reps


dumbell side bends 5 sets 10 reps

CARDIO
20 minutes of HIIT
1 minute pace walk
1 minute sprint
did it like this for the 20 minutes

10 minutes on the stepper

10 minutes on the bike..

my diet today is as follows..

meal one..10am
1x can tuna in water 45 g protein, 3g fat, 210 calories

meal two 1pm

2x chicken breast 200g total , 40g protein, 20g fat, 400 calories

1xbowl mixed veggies , 25 calories, 5g carbs, 2g protein


meal three - PRE WORKOUT 4pm

1x can tuna in oil - 28g proteinm, 30g fat, 360 calories
1xbowl rice(white) 4g protein, 169 calories, 7g carbs

meal four POST WORKOUT 8pm

4 x whole eggs scrambled 28g protein, 340 calories,
1xcan tuna 45g protein, 210 calories 3g fat
1xcup mixed veggies steamed 25 calories, 5 carbs, 2g pro, 3g fat
2 small oranges 60 calories..


total
1700 calories
200g protein
56g fat
50g carbs


I feel like I am full now.. I dont usually eat this much food! but I have started training so I know I need to eat alittle more than usual
anyway..

how is this?
I have not taken any supplements yet.. they arrive next week..



I weight 163LBS and I am 5'8

am I eating to much protein or not enough carbs or what am I missing?
I think its to much tuna hahahaha
is the workout ok for mondays?

please help peeps..
thanks..

You did 20 sets of chest? wow thats way too much, drop it down to 10 sets.
I think you need to eat 100+ carbs a day and at least 2000 cal a day even if you are trying to lose weight.

Originally Posted by ForemanRules

You did 20 sets of chest? wow thats way too much, drop it down to 10 sets.
I think you need to eat 100+ carbs a day and at least 2000 cal a day even if you are trying to lose weight.

ok I will drop the chest down to 10..
can I ask why though? I mean like what are the advantages and disadvantages.. it wasnt that hard to do. some lifts I did till failure hahahah
but hey,, first day..

yeah anyway.. why drop down to 10?


also I didnt do anything else but chest so next time I do chest which is next monday? once a week is that right? I will do 10 sets.. and also put in triceps those days yeah?