Hey! Could anyone please help me?!?

[king_eric]

Hi! I'm getting back into weightlifting after a bit of a lay-off, mainly due to work commitments etc. I have a few questions that I would be very grateful if you helped me with! Here we go!

1. Like I said I am starting to get back into weights, however, I am very suprised that I am so weak! I can barely bench press 60kg and can only curl 15kg. I dont understand, i mean, I'm 18, 201 pounds, and I'm quite big anyway, so I can't understand why this is happening! Any ideas on how to vastly improve my strength? Even people younger than me could probably lift heavier!

2. Im starting my bulking phase next week. However, with all the cleaning up to do after cooking so much, it is quite a pain! Could you please help me with a bulking diet which is cost friendly and not too much trouble to make?

3. What is the most important for bulking, protein or carbs? How much of protein/carbs/fat should I consume for good results?

4. I have bought a product called Komplete from LA Muscle. Sounds a bit too good to be true, but I have decided to give it a go. I also have LA Whey which is 48g protein. Where in my diet should I stick these?

5. What is the best thing to eat before/after a workout? How much protein should I have?

6.Lastly, I am looking for some exercises that will give my triceps and my back a good workout. Any ideas?

Thanks very much! I really need the help
Eric

 

[Arnold]

Check this thread for diet & nutrition links:
http://www.ironmagazineforums.com/showthread.php?s=&threadid=5121


Check these links for work-outs:
Back
Arms
Chest
Delts
Legs


also, the IM Mass Routine:
http://www.ironmagazine.com/modules.php?name=News&file=article&sid=29


btw, welcome!

 

[Arnold]

as far as protein, shoot for 1 - 1 1/2 grams of protein per pound of body weight.

so, if you are 200lbs comsume 200-300 grams of prtein per day broken up over 5-6 small meals.

 

[Arnold]

Originally posted by Twin Peak
Here are some good general guidelines for a beginner, maybe we should sticky this:

- Eat 1-1.5g protein per pound BW
- Eat 12-18 cals per pound BW (12 if primary goal is losing, 18 if gaining, middle ground if both)
- Eat 5 meals per day, with protein in each meal
- Have a shake post w/o. It should include 50+ grams of whey and 50-100g of dextrose
- Train each bodypart every 4-5 days
- After 6-12 months switch to once per week
- Do 2-3 exercises per bodypart
- Do between 8-12 WORKING sets (don't include warm ups), per bodypart
- Primarily train in the 6-10 rep range
- Try to train to failure
- Occassionally go as low as 1 and as high as 15
- Always warmup
- Always stretch
- Eat plenty of good fats, little saturated
- Don't eat sugars except post w/o
- Staple foods (core diet) include fish, lean meat, chicken, tuna, WHOLE eggs, oats, sweet potatoes, veggies, flax oil
- Beginner Supplements include multivitamin and protein, THAT'S IT

 

[w8lifter]

Originally posted by king_eric

3. What is the most important for bulking, protein or carbs? How much of protein/carbs/fat should I consume for good results?

5. What is the best thing to eat before/after a workout? How much protein should I have?

Eric

I would say that for bulking, the most important thing is calories. W/o enough calories, you're not going to add any weight. Now what kind of weight you add (muscle vs. fat) will be determined by how hard you work in the gym and what you're eating exactly. Protein is clearly important, as are the type of carbs you eat and getting the proper fats. Generally you want to stick w/ 6 meals w/ a good balance of protein to carbs and fat. It would be best if you could post what you eat now and, after reading the thread I suggested and the links prince posted, give us a plan for your bulk.

 

[king_eric]

Thanks very much for your help Prince!

 

[king_eric]

You too w8lifter!