Please help NEWBIE

[Darren B]

Hi i would love some advice off you experienced guys.

I am currently 12 stone and 6ft 2 inches I have a very lean build, but i do have quite muscular legs. My problem is my upper body, I have a nice defined 4/6 pack just a small layer of fat over the stomach but I desperatly need to build my arms and chest muscles and my back of course. My problem is because I am so lean will I not see muscle gains? Do i need to put on weight first? I eat 3-4 times a day small meals and snacks. My arms are thin and so long.

I thought about pre-workout and after-workout supplements will these help?

I go to the gym 4 times a week monday, tuesday, thursday, saturday

I play football for an hour on monday and tuesday as well.

Any advice would be much appricated and I am willingto give further info if needed.

u can contact me ICQ 46335817 , or darrenbeale100@ntlworld.com or post here

 

[Darren B]

I want to gain muscle without losing my six pack stomach is this possible or do i need to gain alot to put weight on?

 

[Darren B]

sorry i will rephrase that

do i have to put fat on to make muscle gains

 

[Scotty the Body]

Yes, it sounds to me like your not eating enough, you need to get at least 6-7 meals in a day, high in protein.
You will probably gain a little fat but as long as your eating clean foods it shouldn't be to bad. (check out the nutrition board for diet help)

Whats your current routine like for the week?

 

[Darren B]

hi thanks for the reply.

My routine is as follows:

5 mins warmup stretching
3 mins on running machine
3 sets of 8 reps of dumb bell press
3 sets of 10 reps of concentration curl
3 sets of 10 reps of stiff leg dead lift
3 sets of 10 reps lat pull down

3-4 times a week.

What i am trying to work out is a workout that will improve my upper body, especially the chest and the arms, any workout plan u can offer with ur experience is much appreciated.

I currently eat as follow:

- Breakfast (cereal and milk)
- Snack (orange juice and banana)
- Lunch (4 ham sandwiches, grapes bit of salad)
- Snack ( chocolate bar, banana)
- Night (Ham salad)

That would be a usual day with alot of water throughout.

I have just purchased multi vitamins to take in the morning, and zinc supplement to take before bed. I need a protein supplement but hate the taste of the drinks. Im planning on drinking a Myoplex drink after a workout which contains 20g protein is that enough?

Also I am looking into creatine, obviously these supplements are not going to do anything if I am not working out properly.

got info for supplements from: http://www.ironmagazine.com/supplements1.htm

I Worked out my intake of calories 2678 a day to stay at my weight apparently, is my diet to high or low for that? should i be eating more?

What i dont want is to put alot of fat on! My stomach is my best feature lol , but i dont want to put muscle on and for it to look ridiculous because the muscles look to big for the skinny frame! Please help as u can see I am a newbie, I certainyl have the dedicated 3-4 times a week but not getting anywhere.

Thankz

i can supply any more info if needed.

 

[Scotty the Body]

Ooooooh boy, your diet is really bad. Lots of sugar and almost no protein. I strongly recomend you post in the nutrition board as well as do some reading there on the proper foods to be eating.

As far as your routine, yes you totaly need to re work that as well, you should be working each muscle group ONCE a week.

I'm a little short of time so I'll help you out a bit later tonight, I'm sure others here will be glad to give you some routine help as well.

You've come to the right place my friend!!

 

[Darren B]

thankz

please please help

blimey i thought my diet was OK shows what i know im doing alot of reading but much of it contradicts itself on different sites.

advice from u guys is what i would like?

 

[craig777]

I agree with Scotty, not a good diet. Sorry not to offend, but almost no protein and lots of sugar.

Start eating things like Chicken breasts, eggs, fish, tuna and more things like that at each meal. To get more calories to gain mass get some good fats in there (see w8 I am not fat phobic). Eat plain oatmeal in the morning, veggies later, maybe some brown rice, and wheat pasta. Eat 6 meals a day, not a snack with a candy bar, but 6 meals with protein, fats, and carbs.

 

[Darren B]

anymore advice, offend as much as u want i know im doing it wrong i want to do it right

 

[craig777]

I would say 2600 calories is too low to gain mass, and you will probably lose some 6 pack. Up it to about 3500, and get some fats. I use Udo's oil, or olive oil. Whole eggs not just the whites. I would cut back some on the fruits, and orange juice. I am leaving for today, but I can comment some more tomorrow on workout. Gopro will be on tomorrow morning.

 

[Darren B]

It would be much appreciated

 

[hurtyhair4u]

I would definetly check your diet . You should look into a whey protien powder to up your protien intake for the day and Ham probably isn't your best choice for meats . I'd go more with chicken , turkey or lean beef . Since you have a longer frame putting on solid mass may be more of an effort for you but stick with a solid diet and workout routine and you'll see results . Don't expect these gains overnight . Frustration is sure to set in but be vigilant and it'll happen . This is a great board for advice so scope sround some of the other forums and take in as much as you can handle . PPL here are very helpful so take advantage of it . Good luck bro and keep the faith .

 

[Twin Peak]

Scotty and Craig know what they are talking about. There is lots of great stuff posted here already so do some searchs. But this should get you started.

1. Lifting. Each bodypart ONCE per week. Newbies can get away with twice since they don't train as hard. EVERY set MUST be to failure. Read that twice. An arbitrary set to ten won't work. Use a weight (after proper warmups) that you will fail in the 6-9 range. If you can get 15 do 15, just know that next time the weight is TOO Light. 8-10 sets per bodypart.

2. Diet. Yours sux. You need 250-300 grams of protein PER day. Split that up among 6 meals. Add foods with good fats (whole eggs, peanut butter, almonds, flax oil, etc.) eat LOTS of good carbs (fruit, veggies, brown rice, potatoes, yams, etc). Most importantly get enough protein.

Stay off the supps (except a good vitamin and protein) until you get your diet in order.

 

[Darren B]

k

Ok i will post an example of a new diet plan and get ur oppinions on that

 

[lina]

As far as your routine, yes you totaly need to re work that as well, you should be working each muscle group ONCE a week.

What's your new routine?

 

[BabyArnold]

Hey man if you have the money pick up Arnolds encyclopedia of Modern Bodybuilding. I have made this my Bible and I have put on 10 pounds of muscle in just a month by only changing my routine. It is hardcore!! But if you want to gain, you have to put your muscles through hell. I work out at 5am and then again at 5pm, and I have really grown. I am tired as hell by the weekend but it works...Hell, the book is so damn heavy you can work out with it...

 

[BabyArnold]

I do two groups a day and twice a week!! For hard gainers you have to work your muscles twice as hard to get them to grow. i am the tall lean type (mesomorph) and every 3 weeks I work every body part 3 times a week. You have to shock your muscles or they won't grow..

 

[Scotty the Body]

Here's a routine you can try. I think it shouldn't be to bad for a beginner, just work light with the Squats and Deads till your form gets better.

Monday: Chest/abs
Flat BB or DB bench 3 x 6-8
Decline BB or DB bench 3 x 6-8 (you could also do dips)
Incline DB Flies 3 x 8-10
Hanging leg or knee raise 2 x 10-15
Crunches 2 x 10-15

Tuesday: Legs
Squats 3 x 8-10 (keep the reps higher and the weight low till you get the hang of them)
Leg Press 3 x 6-8
Leg ext super set with leg curls 2 x 8-10
Seated calf raise SS with standing calf raise 3 x 10-12

Wednesday: rest

Thursday: Shoulders/ Arms
military press 3 x 6-8
Standing side raise Super set with bent over side raise 2 x 8-10
Narrow grip bench SS with BB curl 2 x 6-8
Cable push down SS with DB curls 2 x 6-8
Overhead ext. SS with Hammer curls 2 x 6-8

Friday: Back/Traps
Pullups or pulldown 4 sets using diffrent grips 6-8 rep
Deadlifts 3 x 8-10 reps till your use to them 6-8 after
DB rows or BB rows 3 x 8-10
BB shrugs super set with Db shrugs 3 x 8-10

 

[LittLe FraNk]

im 15yrs old weigh 140 i benched 160 3 times i dont consider my self weak...but i do consider my self a newbie....
i posted a thread had no responses found this and i think it has helped me alot...am now going to try htis routine..also..ty all

 

[pumpit]

Frank mate you need to give people more stats and info if want their advice hope this helps

 

[Darren B]

Thankyou so much for the workout i will be starting 2mor