First Timer - UK-Muscle Body Building Community

garethmcl · 09-02-2010, 04:49 PM

Hi all, im about to start doing things right hopefully to get in good shape. Im about 14st 6ft in height, slightly over medium build but small arms. ive been going to the gym about 6months on/off but since xmas im going 3times a week and football once. What i want is to strengthen my core and loose the puppy fat around the sides and lower belly. i also want slighly bigger arms.
My diet at min
2 weetbix and tea
tea
lunch of sandwich(tuna salad on brown bread) every other day and dinner (potatos and gammon or rice and curry)
tea(maybe a bar of chocolate ever few days)
dinner(roast potatos with chic/broccila bake or sausages peas and potatos
tea
tea

not the best i know.

I want to tone up quick and want to get the best from my workouts-
1.5hr gym session (20mins running, arm curls, push, sit ups, torso twists, leg presses, deadlifts only 60kg at min and about 5 x 7 lifts.

what diet, gym session should i do for quick results as nothing really is happeneing yet.
also what supplements are good, i was thinking of taking protein but afraid of gaining weight with it. more energy, muscle, drive.

All help greatly appreciated

Thanks
Gareth

IrishRaver · 09-02-2010, 04:56 PM

i wish i could help but i know jack **** about bodybuilding atm. have you consulted with one of the personal trainers at your gym? over here they will make a diet & exercise plan, is it the same where you live?

garethmcl · 09-02-2010, 05:03 PM

dunno lad, i know they setup an excercise wen i joined but it was ****e and he couldnt really be ****d so i know he was brushing me off with it. in time i started doing my own things. ill ask tonight again. im from co, antrim.

leonface · 09-02-2010, 05:08 PM

As far as I can tell from your post, you should look to lose weight first. I would start by getting your diet sorted, that's the most important thing for you in my opinion. Due to you being a beginner you will find that to start with you will lose fat and gain muscle quite easily when you get your diet and training up to scratch.

Have a look at some diets in the losing weight section and have a look in the 'getting started' section for some training tips. Read around and develop your knowledge and then plan a decent diet and training routine and get people to critique it.

Good luck mate.

Quote:

Originally Posted by IrishRaver

i wish i could help but i know jack **** about bodybuilding atm

sizar · 09-02-2010, 05:09 PM

your diet is CRAP sorry but god you have no sense of nutrition and you want bigger arm and lose belly fat. ? do abit more research then formulate a decent diet suiting your goal then post it up we can tweak it .. but you have to do it your self. no spoon feeding here mate.

garethmcl · 09-02-2010, 05:16 PM

totally agree mate it is crap, dont want spoon fed either, i just have read so many different opinions on diets, supplements and excercises but they are all for different scenarios, ie one person is wanting to gain weight, i dont want to loose weight jus tone. ill look at diet section, i know i dont eat enough. ill ask tonight about the excercise. advice on supplements would be a start here though.

garethmcl · 09-02-2010, 05:28 PM

what weight should i be roughly?

talkto frank · 09-02-2010, 05:54 PM

First time on the stronger gear. iv taken a couple of courses of d'bol 10mg at 40mg a day and have just baught some sus and tren... any recomendations best way to take it and any1 had good gains from it? also pct wise wot should i take?
thanks.

AlasTTTair · 09-02-2010, 06:18 PM

Quote:

Originally Posted by garethmcl

totally agree mate it is crap, dont want spoon fed either, i just have read so many different opinions on diets, supplements and excercises but they are all for different scenarios, ie one person is wanting to gain weight, i dont want to loose weight jus tone. ill look at diet section, i know i dont eat enough. ill ask tonight about the excercise. advice on supplements would be a start here though.

Edited as I was probs being a bit harsh...

Mate check the stickies at the top of the forum, read articles and threads on the forum, google "bodybuilding nutrition" etc. When I was just starting out I spent ages searching everything for myself. Do your own research and come back here when you need any clarification on specific issues

It's just that there's so many newbie posts that we can't be expected to post up pages and pages of info RE beginning bbing when it could quite easily be searched by the people asking the questions

garethmcl · 09-02-2010, 11:15 PM

Quote:

Originally Posted by AlasTTTair

Edited as I was probs being a bit harsh...

Mate check the stickies at the top of the forum, read articles and threads on the forum, google "bodybuilding nutrition" etc. When I was just starting out I spent ages searching everything for myself. Do your own research and come back here when you need any clarification on specific issues

It's just that there's so many newbie posts that we can't be expected to post up pages and pages of info RE beginning bbing when it could quite easily be searched by the people asking the questions

agree and i should do that mate.

garethmcl · 02-03-2010, 01:05 PM

update-
morning 7.30 - 2weetibix, tea, - supplements(zinc, tribulus, cod liver oil), protein shake
10am tea, eggs boiled x 2 and brown toast

12 lunch - chicken, rice, salad some potatos
3 - tuna sandwich brown bread
6 - dinner - potatos, beef burger x 2 or chicken stir fry or pork sausages, bean and potatos - protein shake (supplements - trib, ginko, oil)

before gym - animal m-stak, tea
no gym day animal mstak taken between meals
whey protein shake after gym or around 8pm and supplements and tea( do i need to eat something after gym)

GYM WORKOUT
20mins run every other gym session
50kg arm curls 3 x 10reps
55kg pushdowns 3 x 10reps
55kg torso twists 2 x 20reps
55kg pull downs whilst sitting 3 x 10reps
3 x 15 sit ups
leg press 3 x 10 70kgs
120kg dead lifts 3 x 8-10
some other weight work for chest and shoulders only 20-30kgs 2 x 8

Question on the mstak, is the red tablet for energy? what else is good with this? Do i need to eat more regularly? 14stone, getting more toned and shoulders, chest and arms getting bigger, still got puppy fat on sides and lower belly but this is tightening up, is it called the obliques?
thanks

garethmcl · 02-03-2010, 02:03 PM

o yea and i took mstak with the red tablet stim last nite around 7.30 before gym, and didnt sleep much lol. wont be doing that again.

engllishboy · 02-03-2010, 11:56 PM

Quote:

Originally Posted by garethmcl

update-
morning 7.30 - 2weetibix, tea, - supplements(zinc, tribulus, cod liver oil), protein shake
10am tea, eggs boiled x 2 and brown toast

12 lunch - chicken, rice, salad some potatos
3 - tuna sandwich brown bread
6 - dinner - potatos, beef burger x 2 or chicken stir fry or pork sausages, bean and potatos - protein shake (supplements - trib, ginko, oil)

before gym - animal m-stak, tea
no gym day animal mstak taken between meals
whey protein shake after gym or around 8pm and supplements and tea( do i need to eat something after gym)

GYM WORKOUT
20mins run every other gym session
50kg arm curls 3 x 10reps
55kg pushdowns 3 x 10reps
55kg torso twists 2 x 20reps
55kg pull downs whilst sitting 3 x 10reps
3 x 15 sit ups
leg press 3 x 10 70kgs
120kg dead lifts 3 x 8-10
some other weight work for chest and shoulders only 20-30kgs 2 x 8

Question on the mstak, is the red tablet for energy? what else is good with this? Do i need to eat more regularly? 14stone, getting more toned and shoulders, chest and arms getting bigger, still got puppy fat on sides and lower belly but this is tightening up, is it called the obliques?
thanks

Do you do that gym workout every time? Or does that happen to be the one you did that night?

garethmcl · 03-03-2010, 12:29 PM

everytime, and if my energy levels are low or body sore i will do 80%. usually do this every other day or as follows
monday full, tuesday 80%, wednesday football, thursday 80%, friday break saturday full sunday break

09-02-2010, 04:49 PM	#1 (permalink)
garethmcl Newbie Trainer Join Date: Feb 2010 Posts: 23	First Timer Hi all, im about to start doing things right hopefully to get in good shape. Im about 14st 6ft in height, slightly over medium build but small arms. ive been going to the gym about 6months on/off but since xmas im going 3times a week and football once. What i want is to strengthen my core and loose the puppy fat around the sides and lower belly. i also want slighly bigger arms. My diet at min 2 weetbix and tea tea lunch of sandwich(tuna salad on brown bread) every other day and dinner (potatos and gammon or rice and curry) tea(maybe a bar of chocolate ever few days) dinner(roast potatos with chic/broccila bake or sausages peas and potatos tea tea not the best i know. I want to tone up quick and want to get the best from my workouts- 1.5hr gym session (20mins running, arm curls, push, sit ups, torso twists, leg presses, deadlifts only 60kg at min and about 5 x 7 lifts. what diet, gym session should i do for quick results as nothing really is happeneing yet. also what supplements are good, i was thinking of taking protein but afraid of gaining weight with it. more energy, muscle, drive. All help greatly appreciated Thanks Gareth

09-02-2010, 04:56 PM	#2 (permalink)
IrishRaver Newbie Trainer Join Date: Feb 2010 Posts: 5	Re: First Timer i wish i could help but i know jack **** about bodybuilding atm. have you consulted with one of the personal trainers at your gym? over here they will make a diet & exercise plan, is it the same where you live?

09-02-2010, 05:03 PM	#3 (permalink)
garethmcl Newbie Trainer Join Date: Feb 2010 Posts: 23	Re: First Timer dunno lad, i know they setup an excercise wen i joined but it was **e and he couldnt really be **d so i know he was brushing me off with it. in time i started doing my own things. ill ask tonight again. im from co, antrim.

09-02-2010, 05:09 PM	#5 (permalink)
sizar Eat-Sleep-Train Join Date: Nov 2008 Location: East,London Posts: 3,054 Blog Entries: 1	Re: First Timer your diet is CRAP sorry but god you have no sense of nutrition and you want bigger arm and lose belly fat. ? do abit more research then formulate a decent diet suiting your goal then post it up we can tweak it .. but you have to do it your self. no spoon feeding here mate.

09-02-2010, 05:16 PM	#6 (permalink)
garethmcl Newbie Trainer Join Date: Feb 2010 Posts: 23	Re: First Timer totally agree mate it is crap, dont want spoon fed either, i just have read so many different opinions on diets, supplements and excercises but they are all for different scenarios, ie one person is wanting to gain weight, i dont want to loose weight jus tone. ill look at diet section, i know i dont eat enough. ill ask tonight about the excercise. advice on supplements would be a start here though.

09-02-2010, 05:28 PM	#7 (permalink)
garethmcl Newbie Trainer Join Date: Feb 2010 Posts: 23	Re: First Timer what weight should i be roughly?

09-02-2010, 05:54 PM	#8 (permalink)
talkto frank Newbie Trainer Join Date: Feb 2010 Posts: 1	Re: First Timer First time on the stronger gear. iv taken a couple of courses of d'bol 10mg at 40mg a day and have just baught some sus and tren... any recomendations best way to take it and any1 had good gains from it? also pct wise wot should i take? thanks.

02-03-2010, 01:05 PM	#11 (permalink)
garethmcl Newbie Trainer Join Date: Feb 2010 Posts: 23	Re: First Timer update- morning 7.30 - 2weetibix, tea, - supplements(zinc, tribulus, cod liver oil), protein shake 10am tea, eggs boiled x 2 and brown toast 12 lunch - chicken, rice, salad some potatos 3 - tuna sandwich brown bread 6 - dinner - potatos, beef burger x 2 or chicken stir fry or pork sausages, bean and potatos - protein shake (supplements - trib, ginko, oil) before gym - animal m-stak, tea no gym day animal mstak taken between meals whey protein shake after gym or around 8pm and supplements and tea( do i need to eat something after gym) GYM WORKOUT 20mins run every other gym session 50kg arm curls 3 x 10reps 55kg pushdowns 3 x 10reps 55kg torso twists 2 x 20reps 55kg pull downs whilst sitting 3 x 10reps 3 x 15 sit ups leg press 3 x 10 70kgs 120kg dead lifts 3 x 8-10 some other weight work for chest and shoulders only 20-30kgs 2 x 8 Question on the mstak, is the red tablet for energy? what else is good with this? Do i need to eat more regularly? 14stone, getting more toned and shoulders, chest and arms getting bigger, still got puppy fat on sides and lower belly but this is tightening up, is it called the obliques? thanks

02-03-2010, 02:03 PM	#12 (permalink)
garethmcl Newbie Trainer Join Date: Feb 2010 Posts: 23	Re: First Timer o yea and i took mstak with the red tablet stim last nite around 7.30 before gym, and didnt sleep much lol. wont be doing that again. Last edited by garethmcl; 02-03-2010 at 05:15 PM.

03-03-2010, 12:29 PM	#14 (permalink)
garethmcl Newbie Trainer Join Date: Feb 2010 Posts: 23	Re: First Timer everytime, and if my energy levels are low or body sore i will do 80%. usually do this every other day or as follows monday full, tuesday 80%, wednesday football, thursday 80%, friday break saturday full sunday break

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