New to BB < Looking for Advice>

[skhalaman]

Hello all,

I'm pleased to meet you.

Fellas, I'm new to BB and I have tons of questions. Before I made this post, I read around the forum trying to gather some information and honestly, there are alot of words and phrases that I did not fully understand.

First of all, I want to know the names of the exercises so to understand threads and communicate better. It will be great if you can provide me with a good link that shows such description.

Please provide me with your valuable advice regarding what I know and what I do.

I started hitting the gym for 2 months now and the trainer advised me to start with cardio and full body warm up....which I did for around 3 weeks. After that, I started the below Routine:

Cardio start of the day, 20 mins fast walk, 15mins elliptical.

Day 1: Chest and Bicep.
3X8 Bench Press
4X8 Chest machine, push while sitting (don???t know what???s it called sorry).
4X8 Same machine but with different grip.
3X8 Flies Machine
3X8 Dumble curls both hands at a time
3X8 Dumble Machine
3X8 Cable

Day2: Back and Tri
3X8 Front pull down machine and 2 other machines which I don???t know what they are called.
3X8 Tri Dumble (the one on the back of the head )
3X8 Tri Machines
3X8 Cable

Day3: Rest

Day4: Shoulder and Legs
3X8 pull up thigh
3X8 Push legs
3X8 Calves
3X8 Shoulder dumble up front
3X8 shoulder Flyes
3X8 Bar Shoulder

I do apps everyday post the workout.

I want to know if what I'm doing is right (I hope what I wrote is clear and I'm sorry if its not, I'm really new to this).

Diet:

I used labrada pro v60 and I just bought NO Pro Complex Protein:

I start my day with 1 scope of shake, Multi vitamin and 7 seas fish oil.
10am egg sandwich or turkey.
12:30 -1pm Lunch
Up to 6pm fruits, yogurt, and juice.
After workout 2 scopes of protein shake with low fat milk
2hrs later, Dinner
I try to drink water as much as I can and I end my day with a glass of milk like kids

I weight 75KG and my height is 175, can???t say I???m skinny but I???m not muscular either.

I apologies for the newbish post and I thank you in advance.
​

 

[brazey]

You can find plenty of exercise videos if you use google. Here's some to start you off. Weight Lifting Exercises and Weightlifting Exercise Videos

As far as your diet, I would not go too heavy on fruit and would replace the juices with plain (purified) water. Concentrate on good sources of protein foods such as eggs, cheese, grassfed meats, and eat at least one large salad each day. Others will give you their opinions but this is what works best for me.

 

[squigader]

Hello all,

I'm pleased to meet you.

Fellas, I'm new to BB and I have tons of questions. Before I made this post, I read around the forum trying to gather some information and honestly, there are alot of words and phrases that I did not fully understand.

First of all, I want to know the names of the exercises so to understand threads and communicate better. It will be great if you can provide me with a good link that shows such description.

Please provide me with your valuable advice regarding what I know and what I do.

I started hitting the gym for 2 months now and the trainer advised me to start with cardio and full body warm up....which I did for around 3 weeks. After that, I started the below Routine:

Cardio start of the day, 20 mins fast walk, 15mins elliptical.

Day 1: Chest and Bicep.
3X8 Bench Press
4X8 Chest machine, push while sitting (don’t know what’s it called sorry).
4X8 Same machine but with different grip.
3X8 Flies Machine
3X8 Dumble curls both hands at a time
3X8 Dumble Machine
3X8 Cable

Day2: Back and Tri
3X8 Front pull down machine and 2 other machines which I don’t know what they are called.
3X8 Tri Dumble (the one on the back of the head )
3X8 Tri Machines
3X8 Cable

Day3: Rest

Day4: Shoulder and Legs
3X8 pull up thigh
3X8 Push legs
3X8 Calves
3X8 Shoulder dumble up front
3X8 shoulder Flyes
3X8 Bar Shoulder

I do apps everyday post the workout.

I want to know if what I'm doing is right (I hope what I wrote is clear and I'm sorry if its not, I'm really new to this).

Diet:

I used labrada pro v60 and I just bought NO Pro Complex Protein:

I start my day with 1 scope of shake, Multi vitamin and 7 seas fish oil.
10am egg sandwich or turkey.
12:30 -1pm Lunch
Up to 6pm fruits, yogurt, and juice.
After workout 2 scopes of protein shake with low fat milk
2hrs later, Dinner
I try to drink water as much as I can and I end my day with a glass of milk like kids

I weight 75KG and my height is 175, can’t say I’m skinny but I’m not muscular either.

I apologies for the newbish post and I thank you in advance.
​

Since you're a beginner, I would recommend you change that program for one that most people will say is the "best" for beginners - "Starting Strength" The book should be available at your public library or Amazon, it's by Mark Rippetoe.

HIGHLY recommend it. If you can't get your hands on it, I recommend you change your exercises to something more like 4 reps of 6 each (go heavy each time so that you shouldn't be able to do a 7th rep)

Also, get your diet proper. The best thing you can do is calculate your BMR and add 600 calories to that. Try to hit that number EVERY DAY (get a small notepad and start counting your calories). 700 calories more if you really want to max out the muscle gain. 160g of protein per day is a good target (general rule of thumb is bodyweight in lbs should be the g of protein you're eating). You drink milk, which is great (2% or whole will make you grow like nothing else). I would say drop the fruit juice (you lose the fiber that way) and stick with the whole fruit, and throw in some raw veggies (raw celery and broccoli and carrot sticks plain are tastier than you think when fresh). Get some boneless skinless chicken breasts, tuna, and eggs, and use them to increase your protein count too.

Exercises - throw out the first two leg ones you're doing and put in squats. Rippetoe's book goes into huge detail with diagrams and instructions on how to do these correctly. The book is a worthwhile investment.

Standing shoulder Presses (military presses) should be your main shoulder exercise (see Rippetoe).

Throw out the chest machine, it's extraneous; bench (also see Rippetoe for best form) should push you to exhaustion and will provide the best results.

Throw out the bicep and tricep machines (the way they restrict your natural motion and guide movement is unnatural and useless) and put in an extra dumbell or barbell exercise for them each in there if you feel like it.

If you leave a day of rest between day 1 and 2 for recovery, that would also be great. Try to be completely rested each morning (if you're sleepy throughout the day, that's a bad sign for recovery and muscle growth)

Also, skip the cardio, or leave it until AFTER you exercise. Cardio will deplete your muscle glycogen, which you want to use to its maximal benefit while lifting.

Stick around and let us know your progress on getting these done We look forward to hearing the results!

 

[jim stevens]

Agree with above...swap that program out for an established beginner program like Rippetoe Starting Strength, Wendler's 5/3/1, or SL 5x5. Add in as much cardio as you need to keep you from gaining too much fat with your increased calorie diet. As far as diet, since you're obviously trying to bulk, shoot for 100-150g protein and keep it clean with lots of meat/slow carbs and drink a gallon of milk a day....Keep it simple