new to wieght traning

[thanhie]

hi i just inroll my self to a gym and planning on gaining wieght / mass. im 21 and about 5'7 at 145 pounds, my goal is to be around 165 pounds with a tone bulit body kinda like "george st pierre" from ufc.

i was wondering what a good begainer workout plan?? im thinking about a 2 day split upper / lower body with one day rest between, but i would like to consintrate more on upper body gains.

for protien i pick up a 6lbs iso flex whey protien, and for dieting im planning on eating alot of white meat,eggs and vegtabels. would that be good enough for a start or i should add a couple more things to my diet menu ???

any advice would be great.

 

[Built]

Diet:

• Track what you eat on something like FitDay - Free Weight Loss and Diet Journal - if you don't gain, eat more.
• Make sure you eat plenty of fats - healthy ones, like olive oil, raw nuts, natural peanut butter, eggs, avocados, butter, fish oil

Supplements:

• Read that word. It should mean "in addition to, but optional" in your mind.
• Whey is an easy way to get in protein. Make your own weight-gainer shakes with it. Grind any kind of oatmeal to a flour. Get some dextrose from a place that sells winemaking supplies, it's cheap. In a blender, toss a scoop of protein powder, a scoop of oat flour, a scoop of dextrose, milk, ice cubes and some natural peanut butter or a shot of olive oil. Blend until creamy. Knock it back, think of the mass you're gaining.
• Fish oil, vitamin C, and a multi are all the other supps you'll need for now. If you really want to get fancy, get some good quality creatine monohydrate and toss a teaspoon a day into one of your shakes.

Training:

• Work your legs as much as your upper body
• Stick to heavy free movements in the 5-10 rep range for now - avoid machines, learn to perform proper bench, deadlift and below-parallel squats.
• Chinups > bicep curls. Work movement patterns rather than bodyparts.
• Balance your push with your pull

Rest:

• You grow in the kitchen, not in the gym. There's no need for you to train 2 hours five days a week. three or four 40-60 minute lifting sessions ought to do it.
• Get some sleep.

There. Now go get JACKED!

 

[thanhie]

thanks that was very helpfull, that keep tracking of eatting site pretty cool, i always wonder how much fat / calories i was eating, now i know

 

[Built]

You're welcome!

There are a few articles in my blog you may find helpful. The first diet one is pretty basic, but the second one tells you a bit more about how to set up a diet. Keep in mind, I'm an old woman and my main focus for myself is appetite control/cutting, but the baseline principals are the same. You just go ABOVE maintenance rather than below.

 

[DiGiTaL]

I recommend Got Built? » Eat less and move more from Built's blog. You'd learn a lot trust me.

 

[thanhie]

i find the ditaday thing only helpfull if i eat western food, alot of the vietnamese food my mom cooks at home are not listed

 

[Built]

Custom foods. You program them in.

 

[Rocky_B]

Diet:

• butter

 

[Built]

You got a problem with butter? It's so wonderful! Healthy, natural saturated fat, natural source of CLA, MCT...

And delicious! I eat it every day.

 

[vader]

Hell yeah, butter is great. just don't eat a whole stick of it at one time.
Butter is better than margarine

 

[Built]

I sure wouldn't eat margarine on purpose!

I eat about a tablespoon of butter every day. I fry my steaks in it, and of course butter my vegetables.

 

[Travis Bell]

I use butter but out of curiosity what is bad about margarine?

 

[DOMS]

I use butter but out of curiosity what is bad about margarine?

Trans fat.

 

[Travis Bell]

oh I gottcha

 

[thanhie]

okay i been training for a month and seen improvement in strength but nothing physically.i pick up a supplement call Quick Mass Rapid Weight gain catalyst, and was wondering if any one here have any exprienece with this product. also the shake for this is pretty big and every time i drink it in the morring after a 1 and or two my right side kidny area feels kinda wierd. should i stop taking this ??

 

[danzik17]

You don't need supplements, don't waste your money. Spend that money on more and better food.

 

[P-funk]

one month (4 weeks) is just the begining! Hang in there and be consistent and you will get what you want.

 

[thanhie]

usually how long does it takes to see real results ?? 6 months ??

 

[Built]

It happens a little bit at a time - but other people will notice it soon enough. Just keep at it.

 

[thanhie]

okay

built - i try out your complex day one on your blog today. it was a killer exsercise very hard but i was wondering why is my risk giving out when i do the hang clean or front squats? it usually starts to hurt on my 5th rep. should i go down in wieghts or im doing something wrong ?