Getting started

[vitorio]

Hello Everyone,‎

This is my first time here and I'm also new to bodybuilding. I'm 150lbs WH and 173 tall. ‎Not fat...near thin. I started my workout 2 days ago for the first time in my life and I'm ‎enjoying it so far.‎

There is so many question that I like answer too and I thought that your can help me out ‎guys ‎

First: Nutrition
I'm starting to read about healthy food, high protein and carb food. Trying to avoid oily ‎‎(Fat) food as possible. I know that Eggs, Banana, Brown Rice, Steak, Chicken breast, ‎Tuna, honey and milk... is what I have to eat from now on. I keep drinking water or juice, ‎no more soft drinks.‎

Problem is that I don???t eat as much ‎
start to think about MRP, so I asked about it...heard that EAS Myoplex is one of the best ‎and it has the protein I need in the same time.‎

Everyone say something different about protein, some say take the 165% protein...Others ‎say go 100% whey protein (I'm allergic to chocolate) hehe.‎

Others say "Take Myoplex its good"...or Big something 15..bleh its hard to choose. No ‎one wants side effects out of anything and I don???t want to rely on drugs/powder for the ‎rest of my lift.‎

I'm thinking to give myself a chance by eating normal health food for few days..if no ‎gain!! I'll go supplements.‎




‎2ND: Workout
I work out 4-5 days a week:‎

Chest/Bicep
Back/Tri
Rest Day
Shoulders/Legs
Abs/Shrugs
Rest Day
Rest Day

‎(Don't know if I do Abs everyday or not...got some fat that I like to get rid of, do you ‎need resting when burning stumech fat?).‎

Please correct me, post your opinion/advice.‎

Thanks
Vito

 

[maze]

You have a good attitude for lifting. Many people just jump into supplements to early.

First, not all fats are bad, and you need the fat in order to metabolize the protein.
Fat from fish (fish oil), nuts (peanut butter, whole almonds) and coconut (coconut milk) are good, it you eat salads olive oil is good too.

Whey protein can help you to maximize your protein intake. For a starter i think it should be 1g of protein per lb of body weight, thats 150g per day for you. I can recommend 100% Whey by Optimim Nutrition, I have not tried AllTheWhey.com but many say that is great (the shipping is to high to where I live)

Whey is specially good first time in the morning (mix with oats for breakfast) and before and after working out.
But thru the day you'll need a protein that stays in the body longer. MRPs usually have a combination of whey + Casein (Milk) + Egg, this combination is very effective.
For an MRP, if you have a VitaminWorld near you, the ProtoPlex is very good and cheap. There are many MRP choices but make sure that it is not completely based on whey protein.

I think that 5 days a week is overkill for a starter I would stick to 3-4 a week.
And I would rearrange my workout as this:

Abs/Chest/Bicep
Rest
Back(include trap here)/Tri
Rest
Abs/Shoulders/Legs
Rest
Start again or Rest.

And do abs first.

If you want to concentrate on your abs, I would do 1 day on 1 day off for 8 weeks.
The ab routine should hit the upper, middle and lower parts as a separate exercise (3 exercises).. you can do this as a super set.

Hope this helps.

 

[vitorio]

Thanks for the info.‎

I read about Optimim Whey 100% and it has 23g of protein!!! How many times do I have ‎to take it in order to get like 200g a day?!!!‎

Myoplex Original has 42g in single pack. Maybe I missing something?!!! I'm lost!‎
I asked again and I got the name: its BigMax 15....Tried to find anything online about it ‎but there is null!!! Anyone tried it?‎

I'm working this week on:‎
‎1) Chest/bicep
‎2) Back/Tri
‎**Rest day**‎
‎3) Legs‎
‎4) Shoulder Abs‎
‎**Rest day**‎

Guys in Gym say that I don???t need much rest than 1 full day..is that true?!!‎

Is it enough to workout as a start with Myoplex 2 time a day?‎
along with healthy food as possible of course.‎

Bah!! I didn???t know that bodybuilding or weightlifting will be so hard to understand or to ‎follow the right track. Everyone say something different!!‎

What I see right and most people agree about is that: ‎
U have to rest at least 8 good sleeping hours.‎
U have to eat like a monster but healthy good food.‎
U have to workout "right" or your wasting your time and money.‎
U need 1-1.5g of protein a day.‎
U have to know that muscles gains/recover while resting NOT in the Gym.‎
U workout Large/Small set of muscles (Back,Tri) (Legs,Shoulders).‎
U HAVE to drink water...its' so important.‎

Thanks again ‎
Vito

 

[maze]

I take 2 scoops of ON 100% with 8 oz of milk, that equals 54g of protein, and I add oats or fruit if I need carbs.

The MRP (MyoPlex) is a good source of protein too, and has the carbs, fats, and protein included in the package) in the future you will want more control of your intake of ingreedients.

You should not rely on powders for your protein intake, you wont see gains this way. Get at least 100g from real food. A can of tuna is a good source that has 40+g.

Rest is something different for everybody, sometimes I need 2 days, you should be prepared and recovered when you go to the gym, thats all.

What I see right and most people agree about is that: ‎
U have to rest at least 8 good sleeping hours.‎
U have to eat like a monster but healthy good food.‎
U have to workout "right" or your wasting your time and money.‎
U need 1-1.5g of protein a day.‎
U have to know that muscles gains/recover while resting NOT in the Gym.‎
U workout Large/Small set of muscles (Back,Tri) (Legs,Shoulders).‎
U HAVE to drink water...its' so important.

You got that right!

 

[vitorio]

Thanks for making it clear.

So a Can of Tuna has 40g!!!! cool I got 2 yesterda hehe

What else??...how do you know how much of this/that in what food?

With good food, I think I need only 2 packs a day of Myoplex.

Good to to start, I guess

 

[maze]

Yes thats a good start ... Looking at the nutritional contents in the packages you can see the amount of protein , carbs and fat. But you have to watch the servings, like for instance, in a can of regular water tuna it says 2.5 servings, so you have to multiply 2.5 for the amount of protein that says in the label.

 

[Rocky_B]

So a Can of Tuna has 40g!!!! cool I got 2 yesterda hehe

I got really excited too when I saw things had protein in them too ... there's lots you can eat, you're looking to put on size, so eat lean red meat, lean cuts of pork, skinless boneless chicken, drink water and milk, eat almonds in moderation, grab a multivitamin, brown rice, white rice, vegetables, fruits, the list is endless... see the shopping list in one of the stickies.

 

[tannywild]

Just a suggestion, not criticizing. but might wanna switch your biceps and triceps around. Chest/tri, Back/Bi's...

Could be that I'm just paranoid about overtraining, but most of your chest workouts use your tri's anyways.

 

[vitorio]

Yea, I suggested the same thing to the guys in the gym but they said "the first prog is ‎better for you as a start, then you can switch" hmmm I dunno :/‎

 

[Akkers]

Be careful though, a lot of new guys read the phrase 'eat like a horse' and do exactly that. While you do need to consume a fair bit of food to pack on muscle, don't go consuming any more calories than your body is capable of converting to raw muscle mass. Start with 1g protein per pound of bodyweight, 2g carbs per pound of bodyweight and evaluate from there.

And as for abs, just remember that they're a muscle like any other and should be given adequate time to rest. Just do abs twice a week. By the way, doing mountains of sit-ups wont get rid off your stomach fat.

 

[Arnold]

vitorio welcome to IM!

please post your specific questions in the appropriate forums, thanks.