Beginners Guide To Bodybuilding

Guru · 01-20-2006, 12:52 AM

Beginners Guide to Bodybuilding

I see allot of newbie’s everyday asking allot of questions
about what they need to do when it comes to Diet,
Weight Training, Cardio, and Supplements.

To start you need to sit down relax and write out
on paper what your goals are:

Do you want to get healthy?
Do you want to lose weight?
Do you want to gain weight?
Do you want to get more cut and vascular?
and so On.......

Make sure it is a realistic goal, if it is not you will be
nothing but stressed out when that time comes that
You’re supposed to meet those criteria and you don’t.
Make a goal that is realistic: 25lbs of pure muscle in
2 weeks is a great example of something that will not happen.

Diet:

Diet is what I believe is the most important factor to training.
The way you eat shows up on your body. If you eat fatty,
high carb foods you’re going to be out of shape, possibly obese.
If you eat Lean proteins, good complex carbs, good fats, etc
you will see a lean in shape person, who in most cases is very healthy.

A good place to start:

Lean Proteins - Most lean protein is found in
fish, chicken, some steak, etc.
Complex Carbs - Oats, potatoes, brown rice,
veggies, etc.
Good Fats - Moderate amounts of peanut butter,
nuts, oils, etc.
Water - Try to consume 1.5-2 gallons per day.
This is very important.

Protein is probably the most important, make sure you consume
at least you’re Bodyweight when it comes to Grams of Protein,
1.5 Or 2 times is even better.
Example: if you weight 200lbs and you wanted to take your
BW in protein you would consume 200x1= 200g Protein or
2 times BW 200x2= 400g Protein.

Make sure you consume a decent amount of calories as well,
if you do not eat enough your body will not reach its full potential.
If your trying to lose weight and you do not enough your body
will end up going into starvation mode, and this means you do not lose weight.

More Info: http://johnberardi.com/articles/nutrition/7habits.htm

Weight Training:

Obviously this is very important; if you are just starting you need to focus on basics:

I suggest a Full Body Workout: 2-3 sets 10-12 reps

Start with Option 1 & alternate with Option 2.

Option 1

squats
leg curls
flat BB bench press
bent over BB rows
seated DB shoulder press
lat pull downs
DB curls
triceps rope pushdowns
calf raises

Option 2

dead lifts
leg press
incline bench press
DB rows
standing BB shoulder press
pull-ups
close-grip bench press
hammer curls
abs

More Info: http://www.bsu.edu/webapps2/strengthlab/home.htm

Cardio:

A very important factor to weight loss and keeping fat
off when bulking. If you are trying to lose weight I suggest
3-5 days (30-60min sessions) a week of cardio. Start slow
and than work your way up. If you’re bulking you do not need
to do cardio but if you want to keep some fat off than 2-3
days of cardio would be fine. Allot of people do not perform
and kind of cardio when bulking because cardio has the ability
to burn muscle. This is also why diet is very important as
stated above, it helps keep muscle and it helps keep and/or
get you lean.

Supplements:

Supplements are usually what people focus on way
to much, that’s why I left this for the end. This is all
you need, everything else you use should be added
for an extra boost or for motivation. I realize that when
I try something new I tend to lift and work harder, it gets
me motivated. Focus on all the basics Whey, multi, flax, & fish oil
and than when you get everything in check and your diet and routine
look good than consider other supplements.

All you need:

Whey - http://www.bodybuilding.com/store/whey.html
Good Multi - http://www.bodybuilding.com/store/vit.htm
Flax Seed - http://www.bodybuilding.com/store/flax.html
Fish Oil - http://www.bodybuilding.com/store/efa.html

Stay Away From Steroids/Ph's - Your not educated enough yet,
read some more.

Creatine - There is different types of creatine out
there now; CEE, Monohydrate, etc....I suggest CEE and if
your going to purchase some creatine I like "Controlled Labs-Green Bulge"

Creatine Information(different types) -
http://search.bodybuilding.com/searc...restrict=store

Some Extras:
Pantothenic Acid - This is great for "Acne". Many people
get acne on cycles or just in general when lifting. This will
help dry you up and keep you clear.
http://www.bodybuilding.com/store/panto.html

Links:

Cardio Information
http://www.muscletech.com/FEATURES/M...un_Women.shtml
More: http://www.theallineed.com/health/05031604.htm

HIIT Studies
http://www.fastexercise.com/?LP=1

BMR & Nutrition Calculator
http://michaelandkendra.com/BMRCALC/bmrcalc.htm

Beginner Nutrition Plan
http://www.mercola.com/nutritionplan/beginner.htm

How to Pick a Nutritional Plan
http://www.pdrhealth.com/content/nut...s/fgnt04.shtml

[b]My Pyramid Plan/[b]
http://www.mypyramid.gov/

Health Calculators
http://www.healthcalculators.org/calc_index.htm

Protein Information
http://www.bodyandfitness.com/Inform...ng/protein.htm

Atkins Diet Information
http://atkins.com/

Workout DataBase
http://www.bodybuilding.com/fun/workoutdatabase.htm

Guide To Exercises
http://www.bodybuilding.com/fun/exercises.htm

Workout Program Articles (HIT Program~HST Program~Periodization)
http://www.bodybuilding.com/fun/bbin...orkoutPrograms

Great Supplement Listings and Information(A Must Read)
http://forum.bodybuilding.com/showth...93#post7184393

Guru

Guru · 01-20-2006, 12:52 AM

This thread is going to be extremely Basic. This is intended for people just starting out and need to know what supplements they should be using in order to BULK, CUT or Looking for ENERGY.

Every bodybuilder uses certain Base Supplements. This is how you need to start off. If you do not have the supplements listed than do not even think about moving on to something else.

Base Supplements
1. WHEY
2. FISH OIL
3. MULTI VITAMIN
4. CREATINE

Now after you pick up the basics you need to decide if you are bulking or cutting.

Bulking Supplements I suggest:
Natural Test Booster
BCAA
Flax Seed
AAKG
RALA
Nitric Oxide
CEE
Home Made Weight Gainer: It is not to difficult to make your own, be creative. I like {Whey, Oats, Peanut Butter, flax seed oil}

Cutting Supplements I Suggest:
Green Tea
Synephrine
Ephedrine
Caffiene
RALA
Flax Seed
BCAA
CEE
CLA
Pyruvate
L-Carnitine
Natural Test Booster
Sesathin

Energy Supplements I Suggest:
Synephrine
Caffiene
Taurine
Ginseng

ATTENTION THE ABOVE IS NOT TO REPLACE FOOD/DIET & WORKOUT ROUTINE. IF YOU DO NOT HAVE A DIET & LIFTING ROUTINE SET UP THAN DO NOT EVEN CONSIDER USING SUPPLeMENTS!!!

GURU

**Pirate!** · 01-20-2006, 07:37 AM

Did you author this article, Guru?

Guru · 01-20-2006, 09:32 PM

Quote:

Originally Posted by PirateFromHell

Did you author this article, Guru?

Yes I wrote this, why?

Guru · 01-21-2006, 01:42 AM

If anyone has anything to add please do so.

Guru · 01-21-2006, 09:31 PM

Damn. Not alot of action going on here

BigDyl · 01-21-2006, 10:00 PM

Quote:

Originally Posted by Guru

Damn. Not alot of action going on here

That looks like a pretty good article, you sure you didn't copy it from somewhere?

BigDyl · 01-21-2006, 10:02 PM

It looks good, however i disagree with some things, like:

The number of sets used in your fully body workouts comes out to like 24 sets a workout.

And I don't agree with Nitric Oxide...

I'll re-read it...

redman12 · 01-21-2006, 10:08 PM

Ephedrine, DOES IT WORK-YES
IS IT DANGEROUS-YES
Ive used it but the sides are definetly noticible at med-high dosages

BigDyl · 01-21-2006, 10:12 PM

Quote:

Originally Posted by redman12

Ephedrine, DOES IT WORK-YES
IS IT DANGEROUS-YES
Ive used it but the sides are definetly noticible at med-high dosages

Why is it dangerous?

Guru · 01-22-2006, 07:54 PM

Yes I wrote this article.

**Pirate!** · 01-23-2006, 07:13 AM

Why do you recommend a full-body workout, and at what frequency. What about progressive overload etc?

Guru · 01-23-2006, 10:56 PM

Quote:

Originally Posted by PirateFromHell

Why do you recommend a full-body workout, and at what frequency. What about progressive overload etc?

I think its hard for people starting out to get their asses to the gym. Thats why I suggest full body; less time going back and forth to the gym. Its just a matter of what works best for the individual.

This info is not set in stone. It is just a few options.

$$JD$$ · 01-24-2006, 07:05 PM

I totally agree with the suggestion of starting off with full body workouts. If nothing else I believe it helps to get better acquainted with the equipment in your gym and to familiarize yourself with different exercises. hell theres nothing worse than being a stranger in your own gym.

Guru · 01-25-2006, 03:15 PM

Quote:

Originally Posted by $$JD$$

I totally agree with the suggestion of starting off with full body workouts. If nothing else I believe it helps to get better acquainted with the equipment in your gym and to familiarize yourself with different exercises. hell theres nothing worse than being a stranger in your own gym.

Agreed

soxmuscle · 01-25-2006, 06:05 PM

i dont believe that you wrote this.

Rocky_B · 01-25-2006, 06:38 PM

Quote:

Originally Posted by soxmuscle

i dont believe that you wrote this.

your words sure are good incentive to keep people posting here. If you don't believe he wrote it, google parts if it and see what comes up, before making random conclusions.

soxmuscle · 01-25-2006, 06:41 PM

Quote:

Originally Posted by Rocky_B

your words sure are good incentive to keep people posting here. If you don't believe he wrote it, google parts if it and see what comes up, before making random conclusions.

this is one of the best forums on the internet, people posting here is not a problem.

i have no need to google parts of it, i've been decieved on the internet to have a slight idea of when things don't quite add up and this is one of them.

if he did infact write it, then by all means, i apologize, but until then i'll continue to be an asshole to whomever i please.

Rocky_B · 01-25-2006, 07:06 PM

Quote:

Originally Posted by soxmuscle

if he did infact write it, then by all means, i apologize, but until then i'll continue to be an asshole to whomever i please.

well then you have much to learn, young Jedi.

soxmuscle · 01-25-2006, 08:21 PM

Quote:

Originally Posted by Rocky_B

well then you have much to learn, young Jedi.

thats my internet character. just like foreman portrays someone who actually lifts weights.

Guru · 01-26-2006, 06:38 PM

Quote:

Originally Posted by soxmuscle

this is one of the best forums on the internet, people posting here is not a problem.

i have no need to google parts of it, i've been decieved on the internet to have a slight idea of when things don't quite add up and this is one of them.

if he did infact write it, then by all means, i apologize, but until then i'll continue to be an asshole to whomever i please.

I did write this, run a search Idc. I wrote this along time ago on bodybuilding.com.

Twin Peak · 01-27-2006, 05:08 AM

This is a good, very basic, beginners guide. I see no reason to doubt that it is his own work. It is nothing novel, and it has plenty of typos.

Essentially, it is a compilation of basic information and links.

The supplement section is pretty rudimentary.

The only thing that I find odd, is that this is posted in the supplement section of this forum. Yes, the supplement part is relevant, but the rest?

The only thing that doesn't add up, is the statement that this was very old -- which it cannot be given at least one of the products that is mentioned.

Twin Peak · 01-27-2006, 05:15 AM

Here is an old article on Basic Supplementation I wrote over a year ago, before I was involved with DS. Is was originally printed in Mind and Muscle and latter reprinted on bb.com

http://www.avantlabs.com/magmain.php...=15&pageID=323

Twin Peak · 01-27-2006, 05:21 AM

Reprinted here, FWIW.

http://www.bodybuilding.com/fun/par45.htm

topolo · 01-27-2006, 12:30 PM

Quote:

Originally Posted by Twin Peak

Here is an old article on Basic Supplementation I wrote over a year ago, before I was involved with DS. Is was originally printed in Mind and Muscle and latter reprinted on bb.com

http://www.avantlabs.com/magmain.php...=15&pageID=323

You said typos?

01-20-2006, 12:52 AM	#1
Guru Psycho Join Date: Jan 2006 Posts: 324	Beginners Guide To Bodybuilding Beginners Guide to Bodybuilding I see allot of newbie’s everyday asking allot of questions about what they need to do when it comes to Diet, Weight Training, Cardio, and Supplements. To start you need to sit down relax and write out on paper what your goals are: Do you want to get healthy? Do you want to lose weight? Do you want to gain weight? Do you want to get more cut and vascular? and so On....... Make sure it is a realistic goal, if it is not you will be nothing but stressed out when that time comes that You’re supposed to meet those criteria and you don’t. Make a goal that is realistic: 25lbs of pure muscle in 2 weeks is a great example of something that will not happen. Diet: Diet is what I believe is the most important factor to training. The way you eat shows up on your body. If you eat fatty, high carb foods you’re going to be out of shape, possibly obese. If you eat Lean proteins, good complex carbs, good fats, etc you will see a lean in shape person, who in most cases is very healthy. A good place to start: Lean Proteins - Most lean protein is found in fish, chicken, some steak, etc. Complex Carbs - Oats, potatoes, brown rice, veggies, etc. Good Fats - Moderate amounts of peanut butter, nuts, oils, etc. Water - Try to consume 1.5-2 gallons per day. This is very important. Protein is probably the most important, make sure you consume at least you’re Bodyweight when it comes to Grams of Protein, 1.5 Or 2 times is even better. Example: if you weight 200lbs and you wanted to take your BW in protein you would consume 200x1= 200g Protein or 2 times BW 200x2= 400g Protein. Make sure you consume a decent amount of calories as well, if you do not eat enough your body will not reach its full potential. If your trying to lose weight and you do not enough your body will end up going into starvation mode, and this means you do not lose weight. More Info: http://johnberardi.com/articles/nutrition/7habits.htm Weight Training: Obviously this is very important; if you are just starting you need to focus on basics: I suggest a Full Body Workout: 2-3 sets 10-12 reps Start with Option 1 & alternate with Option 2. Option 1 squats leg curls flat BB bench press bent over BB rows seated DB shoulder press lat pull downs DB curls triceps rope pushdowns calf raises Option 2 dead lifts leg press incline bench press DB rows standing BB shoulder press pull-ups close-grip bench press hammer curls abs More Info: http://www.bsu.edu/webapps2/strengthlab/home.htm Cardio: A very important factor to weight loss and keeping fat off when bulking. If you are trying to lose weight I suggest 3-5 days (30-60min sessions) a week of cardio. Start slow and than work your way up. If you’re bulking you do not need to do cardio but if you want to keep some fat off than 2-3 days of cardio would be fine. Allot of people do not perform and kind of cardio when bulking because cardio has the ability to burn muscle. This is also why diet is very important as stated above, it helps keep muscle and it helps keep and/or get you lean. Supplements: Supplements are usually what people focus on way to much, that’s why I left this for the end. This is all you need, everything else you use should be added for an extra boost or for motivation. I realize that when I try something new I tend to lift and work harder, it gets me motivated. Focus on all the basics Whey, multi, flax, & fish oil and than when you get everything in check and your diet and routine look good than consider other supplements. All you need: Whey - http://www.bodybuilding.com/store/whey.html Good Multi - http://www.bodybuilding.com/store/vit.htm Flax Seed - http://www.bodybuilding.com/store/flax.html Fish Oil - http://www.bodybuilding.com/store/efa.html Stay Away From Steroids/Ph's - Your not educated enough yet, read some more. Creatine - There is different types of creatine out there now; CEE, Monohydrate, etc....I suggest CEE and if your going to purchase some creatine I like "Controlled Labs-Green Bulge" Creatine Information(different types) - http://search.bodybuilding.com/searc...restrict=store Some Extras: Pantothenic Acid - This is great for "Acne". Many people get acne on cycles or just in general when lifting. This will help dry you up and keep you clear. http://www.bodybuilding.com/store/panto.html Links: Cardio Information http://www.muscletech.com/FEATURES/M...un_Women.shtml More: http://www.theallineed.com/health/05031604.htm HIIT Studies http://www.fastexercise.com/?LP=1 BMR & Nutrition Calculator http://michaelandkendra.com/BMRCALC/bmrcalc.htm Beginner Nutrition Plan http://www.mercola.com/nutritionplan/beginner.htm How to Pick a Nutritional Plan http://www.pdrhealth.com/content/nut...s/fgnt04.shtml [b]My Pyramid Plan/[b] http://www.mypyramid.gov/ Health Calculators http://www.healthcalculators.org/calc_index.htm Protein Information http://www.bodyandfitness.com/Inform...ng/protein.htm Atkins Diet Information http://atkins.com/ Workout DataBase http://www.bodybuilding.com/fun/workoutdatabase.htm Guide To Exercises http://www.bodybuilding.com/fun/exercises.htm Workout Program Articles (HIT Program~HST Program~Periodization) http://www.bodybuilding.com/fun/bbin...orkoutPrograms Great Supplement Listings and Information(A Must Read) http://forum.bodybuilding.com/showth...93#post7184393 Guru
Guru Psycho Join Date: Jan 2006 Posts: 324

01-20-2006, 12:52 AM	#2
Guru Psycho Join Date: Jan 2006 Posts: 324	More Information On Supplements This thread is going to be extremely Basic. This is intended for people just starting out and need to know what supplements they should be using in order to BULK, CUT or Looking for ENERGY. Every bodybuilder uses certain Base Supplements. This is how you need to start off. If you do not have the supplements listed than do not even think about moving on to something else. Base Supplements 1. WHEY 2. FISH OIL 3. MULTI VITAMIN 4. CREATINE Now after you pick up the basics you need to decide if you are bulking or cutting. Bulking Supplements I suggest: Natural Test Booster BCAA Flax Seed AAKG RALA Nitric Oxide CEE Home Made Weight Gainer: It is not to difficult to make your own, be creative. I like {Whey, Oats, Peanut Butter, flax seed oil} Cutting Supplements I Suggest: Green Tea Synephrine Ephedrine Caffiene RALA Flax Seed BCAA CEE CLA Pyruvate L-Carnitine Natural Test Booster Sesathin Energy Supplements I Suggest: Synephrine Caffiene Taurine Ginseng ATTENTION THE ABOVE IS NOT TO REPLACE FOOD/DIET & WORKOUT ROUTINE. IF YOU DO NOT HAVE A DIET & LIFTING ROUTINE SET UP THAN DO NOT EVEN CONSIDER USING SUPPLeMENTS!!! GURU
Guru Psycho Join Date: Jan 2006 Posts: 324

01-21-2006, 01:42 AM	#5
Guru Psycho Join Date: Jan 2006 Posts: 324	If anyone has anything to add please do so.
Guru Psycho Join Date: Jan 2006 Posts: 324	Beginners Guide To Bodybuilding: http://www.ironmagazineforums.com/sh...ad.php?t=59335 Favorite Home-Made Weight Gainer Recipes http://ironmagazineforums.com/showthread.php?t=61152 Do You Have A Problem With Your Stretch Marks? "Learn to Love them and Refer to them as Battle Scars"

01-21-2006, 09:31 PM	#6
Guru Psycho Join Date: Jan 2006 Posts: 324	Damn. Not alot of action going on here
Guru Psycho Join Date: Jan 2006 Posts: 324	Beginners Guide To Bodybuilding: http://www.ironmagazineforums.com/sh...ad.php?t=59335 Favorite Home-Made Weight Gainer Recipes http://ironmagazineforums.com/showthread.php?t=61152 Do You Have A Problem With Your Stretch Marks? "Learn to Love them and Refer to them as Battle Scars"

01-21-2006, 10:08 PM	#9
redman12 GET-R-DONE Join Date: Aug 2005 Location: HELL Posts: 164	Ephedrine, DOES IT WORK-YES IS IT DANGEROUS-YES Ive used it but the sides are definetly noticible at med-high dosages
	LIFT!

01-20-2006, 07:37 AM	#3
Pirate! Gatekepper Moderator Join Date: Jun 2004 Location: Texas Posts: 5,696	Did you author this article, Guru?

01-22-2006, 07:54 PM	#11
Guru Psycho Join Date: Jan 2006 Posts: 324	Yes I wrote this article.
Guru Psycho Join Date: Jan 2006 Posts: 324	Beginners Guide To Bodybuilding: http://www.ironmagazineforums.com/sh...ad.php?t=59335 Favorite Home-Made Weight Gainer Recipes http://ironmagazineforums.com/showthread.php?t=61152 Do You Have A Problem With Your Stretch Marks? "Learn to Love them and Refer to them as Battle Scars"

01-23-2006, 07:13 AM	#12
Pirate! Gatekepper Moderator Join Date: Jun 2004 Location: Texas Posts: 5,696	Why do you recommend a full-body workout, and at what frequency. What about progressive overload etc?

01-24-2006, 07:05 PM	#14
$$JD$$ Registered User Join Date: Jan 2006 Location: Canada Posts: 5	I totally agree with the suggestion of starting off with full body workouts. If nothing else I believe it helps to get better acquainted with the equipment in your gym and to familiarize yourself with different exercises. hell theres nothing worse than being a stranger in your own gym.

01-25-2006, 06:05 PM	#16
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,122 Photos: 10	i dont believe that you wrote this.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

01-27-2006, 05:08 AM	#22
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	This is a good, very basic, beginners guide. I see no reason to doubt that it is his own work. It is nothing novel, and it has plenty of typos. Essentially, it is a compilation of basic information and links. The supplement section is pretty rudimentary. The only thing that I find odd, is that this is posted in the supplement section of this forum. Yes, the supplement part is relevant, but the rest? The only thing that doesn't add up, is the statement that this was very old -- which it cannot be given at least one of the products that is mentioned.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

01-27-2006, 05:15 AM	#23
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	Here is an old article on Basic Supplementation I wrote over a year ago, before I was involved with DS. Is was originally printed in Mind and Muscle and latter reprinted on bb.com http://www.avantlabs.com/magmain.php...=15&pageID=323
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

01-27-2006, 05:21 AM	#24
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	Reprinted here, FWIW. http://www.bodybuilding.com/fun/par45.htm
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com