Starting from scratch...

[Emmon]

Right I'm looking to gain some mass, mainly upperbody. with definitions to just give me more confidence in life. I'm going back to college in september to do an A-level as last year I lacked confidence and motivation and failed my first years studies.

I think by allowing myself to get into the routines of training, dieting and determination I think i should have no troubles completing my assignments at college.

I am quite limited in my area for places to train although I have 1 good place with a variety of machines, swimming pools and experts which is a good bike ride away

I live in the Uk so in the next few days I will get all my measurements converted to kilograms etc.

I'm looking for a possible program and basic daily dietry tips if possible.

Oh and I'm 18 and male
Thanks a lot for your time. I hope you can spare 2 minutes to make my next few years much better for me.

 

[Scotty the Body]

Welcome to Ironmag!!!

You'll find lots of help here on training and diet, you may want to have a look on the main page at some of the routines and diet tips.
How often are you able to train? I like a 3 day split myself.

 

[gopro]

If you can tell us some more info we can help. Like Scotty said...how many days per week do you have to train, what kind of food do you have access to, and what equipment will you have to train on? Let us know and we can do a better job at helping!

 

[Emmon]

I'll go up and check out what there is available. Although I have all my time spare at the moment (7 days) And actually I'll have to look up what some of the muscles names are and I might struggle with a few oh the lingo ... whats a 3 day split? 3 days in a row rest?

But yes, I'll check your site, my supermarket, and gym times / equipment

 

[w8lifter]

A three day split means to work out three days a week, splitting up your bodyparts to work different muscles on the different days.

For example:

Mon- chest/tris/shoulders

Wed - legs

Fri - back/bi's

Welcome

 

[KANE_VICIOUS]

well dude i am not sure that lifting will help you bring your grades up cause when i began lifting i was so tired i couldnt study after a workout and i am failing 2 classes right now

 

[Emmon]

Oh i will be slowing down when i get involved in my work. This is to help me get int he idaes of routines and discipline a bit more thts all

 

[Emmon]

Ok I've made my choice of Gym which happens to be on the college grounds

It includes:

- Excellent range of Cardiovascular equipment
- Resistance machines
- Free weights area
- Professionally qualified instructors
- Sauna & Health suite

Im gonna go have a look tomorrow to give it the once over and once i decide on the right course to do I'll enroll and should get a discount off the Gym too

Food :

Roast Chicken, Turkey
All milk ( skimmed the right one? )
Pastas
Special oat / dried fruit cereals
fresh fruits and vegetables
wholemeal bread

My culinary skills are ok too, I could easily follow a guidline of what to eat on what day and combining foods for the same meals.

A daily meal plan would be very helpful if possible. Ive printed off the main topics on the site ( and very helpful it is too ) although some advice on what to eat hours before a workout would be great.

Thanks a lot for all your help you lot... I'm really starting to feel better about myself... Your good people

 

[KANE_VICIOUS]

yes i am a good person

 

[Genetic Freak]

Good routine W8

But what about the other 4 days? I need a routine I can stick with.. as to doin the entire uppper body one day and lower body the next and repeating. The main body parts I want to focus on are Forarms,{need some major work in that area} Biceps, Shoulders, Chest, Traps, Legs ofcourse, and the Glutimus Maximus! Gotta have a tight ass for her to hold onto ya know ;-) What can ya do as far as a split routine with that in mind?

 

[gopro]

Originally posted by Emmon
Ok I've made my choice of Gym which happens to be on the college grounds
Food :

Roast Chicken, Turkey
All milk ( skimmed the right one? )
Pastas
Special oat / dried fruit cereals
fresh fruits and vegetables
wholemeal bread

My culinary skills are ok too, I could easily follow a guidline of what to eat on what day and combining foods for the same meals.

A daily meal plan would be very helpful if possible. Ive printed off the main topics on the site ( and very helpful it is too ) although some advice on what to eat hours before a workout would be great.

Well, it sounds like you have a good base to work with. As for a program, I would suggest either a 3 or 4 day split:

day 1 - chest/back
day 2 - quads/hams/calves
day 3 - delts/bis/tris/abs

On three non-consecutive days(M/W/F)

OR...

day 1 - chest/tris/calves
day 2 - lats/traps/low back/abs
off
day 3 - quads/hams/calves
day 4 - delts/bis/abs

Chest/Lats/Quads - 8-10 sets total
Hams/Tris/Delts - 6-8 setstoatl
Bis/Traps/Low back - 4-6 sets total
Abs/Calves - 3-4 sets total

I'll be back to discuss diet

 

[Emmon]

Right i've printed that off, thanks much

Ive bought some multivitamins and some zinc tablets too. That a good idea? Or should I ask again int he right forum?

 

[gopro]

A multi vitamin is always a good idea as an insurance policy...why did you buy the zinc? Are you deficient?

 

[senopole]

I don't think that getting a serious lifting program will help you with your grades. I have been struggling to maintain my GPA and I know that it would be easier to do better if I quit going to the gym (which won't ever happen) If i were you I would find someone to not only lift with, but study with. That was you can make a schedule and have someone help you stick to it, it has been working for me. Good Luck!

 

[gopro]

As for your diet...
-5 or 6 meals per day
-protein at every meal(1 gram per lb of bodyweight split evenly throughout each meal)
-a good amount of carbs at breakfast and after training
-drink plenty of water through the day
-as little junk food and empty calories as possible

Sample day...
meal 1- two bowls of healthy cereal with skim milk and fruit
meal 2- chicken and pasta
meal 3- turkey and whole wheat bread
meal 4- chicken and veggies
before bed- 2 glasses of skim milk

This is just a sample using the foods you listed. Just get in as much variety as possible. Don't skip meals. Eat your protein. Drink your water.

 

[Emmon]

Ok i bought the Zinc because it sounded good

Thanks a lot for the diet gopro... I've got my gym induction scheduled for 2:30pm tommorrow so i'll be able to get some eating in before hand.

I've got a few buddies who offered to help get me started and train with me aswell. Thanks loads for all your help. Im really grateful.

 

[pumpit]

very good

 

[gopro]

Originally posted by Emmon
Ok i bought the Zinc because it sounded good

Thanks a lot for the diet gopro... I've got my gym induction scheduled for 2:30pm tommorrow so i'll be able to get some eating in before hand.

I've got a few buddies who offered to help get me started and train with me aswell. Thanks loads for all your help. Im really grateful.

I wish you luck and success. Let us know if you have any other questions. We're here to help!

 

[KANE_VICIOUS]

yay another happy ending