Thread: Hey, some advise? (NOOBIE)

If you're only goal is muscle gain then cut out cardio and lift and eat heavy. Go on a long bulk and if you start to gain too much fat for your liking then you can reintroduce cardio and some caloric restriction, but you would still be lifting weights. Always lift weights, unless you're taking a periodic planned time off of a couple of weeks or so.

Originally Posted by njc

If you're only goal is muscle gain then cut out cardio and lift and eat heavy. Go on a long bulk and if you start to gain too much fat for your liking then you can reintroduce cardio and some caloric restriction, but you would still be lifting weights. Always lift weights, unless you're taking a periodic planned time off of a couple of weeks or so.

Okay, thankyou for your response,
I dont really want to cut cardio out, as one need of me going to the gym, is to get my stamina back up to how it used to be.

When your'e done researching post up what you have planned for a workout routine along with your food choices and people here will gladly give you advice and critique what you've come up with.

Originally Posted by Ginooooo

Okay, thankyou for your response,
I dont really want to cut cardio out, as one need of me going to the gym, is to get my stamina back up to how it used to be.

Okay. I would just stick to steady-state moderate intensity cardio at 30-40 minutes three days per week. You could lift on 3 days that you're not doing any cardio and have one day of complete rest.

You could rotate upper body and lower body workouts with your weight training. Theres a lot of ways that you could approach this.

Originally Posted by njc

Okay. I would just stick to steady-state moderate intensity cardio at 30-40 minutes three days per week. You could lift on 3 days that you're not doing any cardio and have one day of complete rest.

You could rotate upper body and lower body workouts with your weight training. Theres a lot of ways that you could approach this.

Yea, i think im going to start with the cardio just to build it up,
And would you suggest going 6 days a week to the gym?

I do need to get a plan sorted, but at the moment im not to sure where to start.

Originally Posted by Ginooooo

Yea, i think im going to start with the cardio just to build it up,
And would you suggest going 6 days a week to the gym?

I do need to get a plan sorted, but at the moment im not to sure where to start.

If you want to keep cardio for health reasons that's all good but don't delay weight training. Start that right away. Make sure you get a proper warmup first. I like to do 7 minutes on the treadmill to warm my muscles up and then lift VERY light weights for 5-10 minutes before going heavy.

I was suggesting 3 days of weight lifting, 3 days of cardio, and 1 day off per week. So for example, you lift on Monday, Wednesday, and Friday and do cardio on Tuesday, Thursday, and Saturday, and take Sunday off. One day of weight training you could do upper body and then the next you do lower body.

This is just an example of one solid beginner routine. there are dozens more.

Keep researching the training and diet forums here and read the stickies at the tops of the different forums.

Originally Posted by njc

If you want to keep cardio for health reasons that's all good but don't delay weight training. Start that right away. Make sure you get a proper warmup first. I like to do 7 minutes on the treadmill to warm my muscles up and then lift VERY light weights for 5-10 minutes before going heavy.

I was suggesting 3 days of weight lifting, 3 days of cardio, and 1 day off per week. So for example, you lift on Monday, Wednesday, and Friday and do cardio on Tuesday, Thursday, and Saturday, and take Sunday off. One day of weight training you could do upper body and then the next you do lower body.

This is just an example of one solid beginner routine. there are dozens more.

Keep researching the training and diet forums here and read the stickies at the tops of the different forums.

Thankyou for helping me!
I think i will start with the advice you have given,
Think i will do the days a week you have suggested for me to start with, and move up from there, and look online for more suitable routines which would be more accurate for me to get used to,
One more question i have,
I was thinking of always going to the gym in the morning, would you advice this?
This way i have a reason to get up in the morning, and hopefully keep it up.
If i start going in the afternoon, i fear i will keep saying ill go inabit, inabit, then not go at all!

Yeah there's nothing wrong with excercising in the morning. You might want to eat a small amount of carbs and protein first thing after you wake up before you go to the gym. Maybe a piece of fruit or two, or oatmeal and some sort of protein. Preferably from a whole food source but also from a protein powder if you need to. Then get some protein and carbs immediately after your workouts.

You might want to give creatine a try as well if you feel like looking into it.

Okay, thankyou for the information!
And im not looking to start protein powder as off yet anyway,
Possibly when i start getting into it more! but thankyou for the advice anyway!

Originally Posted by Ginooooo

Looking to start body building, but not to sure where to start in all fairness.

Iv read a couple of articles, and am starting to understand some stuff.
My first question is at the moment,
Im 5 foot 6, and 10 stone, (140 pounds)
Iv got abso' no muscle at all, im not fat, or nothing,
I just have never botherd working out before properly.
im abit plump if anything,

Would you consider i start doing more cardio before i start building muscle first?
Or go straight onto body building?
Any advice would be most greatfull ^-^

3 days lifting 3 days cardio in between. Eat a proper diet no need to overeat and get fat. this thing of eating for bulking then cutting blabla bla is useless it is only for professionals who are on tons of steroids...just stay in shape at all times by eating properly.

Originally Posted by bjg

3 days lifting 3 days cardio in between. Eat a proper diet no need to overeat and get fat. this thing of eating for bulking then cutting blabla bla is useless it is only for professionals who are on tons of steroids...just stay in shape at all times by eating properly.

Thankyou for commenting back and giving some advice! Currently looking at diets to get me started!

Originally Posted by bjg

3 days lifting 3 days cardio in between. Eat a proper diet no need to overeat and get fat. this thing of eating for bulking then cutting blabla bla is useless it is only for professionals who are on tons of steroids...just stay in shape at all times by eating properly.

Saying that eating for bulking and then cutting is useless and only for "professionals who are on tons of steroids" is a little innaccurate, to say the least.

Originally Posted by njc

Saying that eating for bulking and then cutting is useless and only for "professionals who are on tons of steroids" is a little innaccurate, to say the least.

it is ..this habit of bulking and cutting etc..is for pros and is really unhealthy..he is a beginner and should eat healthy all year long.
surplus calories will only make him fat and are useless if he is not on AAS. And this extra fat will be hard to get rid of later.
just work out and eat healthy and eat enough not more not less.
The trick is to gain muscle without gaining useless fat weight.

Yo G.........it depends on if you know what your doing or not.......if you don't know
..or don't have help....or a trainer...hit the treadmill.....watch and start reading to begin
what can be a fun journey......

Originally Posted by bjg

it is ..this habit of bulking and cutting etc..is for pros and is really unhealthy..he is a beginner and should eat healthy all year long.
surplus calories will only make him fat and are useless if he is not on AAS. And this extra fat will be hard to get rid of later.
just work out and eat healthy and eat enough not more not less.
The trick is to gain muscle without gaining useless fat weight.

How can you gain muscles if you are eating in a maintenance level??!!

For the guys that don't know bjg is a troll...

He doesn't undertsand the cutting and bulking concept of BB...

This is why bjg plateaued years ago since he eats at a maintenance and has just been lifting the same weight for years and has just accepted it as genetics...

He doesn't understand that a clean bulk (eating above maintenance) is what builds muscle and adds strength...

Just pay no attention to his advice, he is an old timer bitter that he could never get big and thinks guys that are bigger than him are only bigger because they juice...

Click here for Built's info. Great info specifically targeted towards newbies.

Originally Posted by Curt James

Click here for Built's info. Great info specifically targeted towards newbies.

Thanks! <3

You should absolutely perform resistance training exercises while trying to cut weight. In fact, I would argue that it is more important than cardiovascular exercise because of it's dramatic effect on body composition. You can build muscle and reduce body fat, whereas cardiovascular exercise does almost nothing to increase lean mass unless you are extremely deconditioned.

Originally Posted by alan84

How can you gain muscles if you are eating in a maintenance level??!!

all what you burn in a gym is at the most 300 calories, you don't need to add more than 500 calories to your diet ..the rest will convert into fat.
Even if you don't add any calories at all ...you will gain muscle if you are a beginner..

Originally Posted by ExLe

For the guys that don't know bjg is a troll...

He doesn't undertsand the cutting and bulking concept of BB...

This is why bjg plateaued years ago since he eats at a maintenance and has just been lifting the same weight for years and has just accepted it as genetics...

He doesn't understand that a clean bulk (eating above maintenance) is what builds muscle and adds strength...

Just pay no attention to his advice, he is an old timer bitter that he could never get big and thinks guys that are bigger than him are only bigger because they juice...

really??? i did not know that ..thanks for sharing?
exle i have more than 35 years of BB experience , i am a university professor in biomedical engineering, i did not plateau at 50 yrs old,,...and trust me, i have probably the money to buy the best AAS in the whole state where you live..I am a gym owner..... and what i have achieved you cannot dream of with all the AAS you take. so STFU and learn to listen to people who clearly know more than you ...

Originally Posted by alan84

How can you gain muscles if you are eating in a maintenance level??!!

When you're a beginner to resistance training, the stimulus is so novel that things happen you don't typically see in more experienced lifters. Your body will use your fat stores to supply some of the added energy demands of resistance training. You see people lose fat and gain muscle all the time when they first start resistance training, even with no dietary changes or significant changes to total body weight.

Originally Posted by CowPimp

When you're a beginner to resistance training, the stimulus is so novel that things happen you don't typically see in more experienced lifters. Your body will use your fat stores to supply some of the added energy demands of resistance training. You see people lose fat and gain muscle all the time when they first start resistance training, even with no dietary changes or significant changes to total body weight.

I was not referring to gaining muscles as a beginner, no doubt that any beginner will gain muscle mass and lose bodyfat without changes in their diet. However, I was referring to advanced and experienced lifter, lifters who have been in the game for at least 1 year.

Originally Posted by Curt James

Click here for Built's info. Great info specifically targeted towards newbies.

This ^

Originally Posted by alan84

I was not referring to gaining muscles as a beginner, no doubt that any beginner will gain muscle mass and lose bodyfat without changes in their diet. However, I was referring to advanced and experienced lifter, lifters who have been in the game for at least 1 year.

1 year is still a beginner

I would recommend some reading; first Built's article, then Mark Rippetoe's Starting Strength. getlifting.info is also a fantastic site.

Originally Posted by juggernaut

I would recommend some reading; first Built's article, then Mark Rippetoe's Starting Strength. getlifting.info is also a fantastic site.

Thanks! Im going to start checking out that second site you have suggested!
Thanks!

Im not going to the gym till monday'
Untill then, im going to start understanding where i need to start with all the basics' (Y) Getting/setting up a routine also.