New User, just about to get back into training - UK-Muscle Body Building Community

permalink · 09-06-2003, 11:21 AM

Hi, I've just spent a good 30 mins reading through posts on this board, and it's very useful stuff.

I used to train, but have to admit that I haven't actually lifted a weight for about 3 years, so am obviously in no shape at all now, so am intending to get back into it.

At the moment, i'm a really small build, so am obviously going to have to start eating lots and drinking protein shakes, to see if i can bulk up.

What I was wondering, is would i do best to judge my progress by size increase, by weight increase or by how much i can lift/number of reps i can do?

Or does none of that really matter, and should I just train for fun?

***Lorian*** · 09-06-2003, 11:38 AM

I'd let the mirror be the judge

**Great White** · 09-06-2003, 12:04 PM

Hello mate.

1st let me welcome you to the board. Good to have you here.

If you have been out of training for 3 years, you should find it quite easy to make progress from as little as 3 workouts a week.

What are your stats at the moment? Hight/Weight/Body Fat

Are you looking at dropping Body Fat, Increasing Muscle Mass, or just generally getting bigger and stronger now?

Give us a little more information on what you want to do and we will help you out in as many ways we can.

Cheers

Paul

permalink · 09-06-2003, 12:09 PM

Stats at the moment are 6foot 0, about 165 lbs, no idea about body fat. very little, i'm a skinny runt

The plan is to bulk up a bit and get toned. I'm not intending to try to bulk up to competition size or anything, just am bored of being skinny now. At the moment, I only eat about one meal a day, which goes a long way to explaining my skinny frame, so guess i need to start eating more, but am not worried about being huge, just defined biceps/shoulders etc would be nice to have again.

**Great White** · 09-06-2003, 01:14 PM

Ok mate. Sounds good.

Your right about the one meal not helping

You will defiantally need to eat more.

I know it can be hard, what with work, busy life, etc, etc but there is always time to get some food into ya chops

Really you want to be eating about 5 times a day (This is for eveyone, not just people looking to get bigger)

This will increase your metabolism and give you more energy to start off with.

You will need to slowly increase your calorie intake over a couple off weeks, and even out when you get to about 3000Kcals.

A Typical days food would look a little like this.

8am: Cereal+Toast+Fruit
10.30am: Sandwich (Chicken/Turkey/Beef/Tuna, anything high protien)+ Fruit
1.00pm: Nice Meal, Potatoes, Chicken, Salad, Pasta, anything like that really
3.00pm: Sandwich again, or crackers, pasta, anything with protien/carbs
6.00pm: Main Meal
10.00pm: Little supper, anything really

Instead of having snacks/sandwichs at 10.30/3.00/10pm you could use a whey based protien shake instead.

If you are looking at putting on some mass, then i would defiantally reccommend getting some N-Large2 (Weight Gainer shake) I live off the stuff, it`s great, and tastes good too.

Try hitting 3000Kcals for a week and see if you put on any weight, if you dont then bump it up to 3500Kcal and try that for a week.

If you have a small frame, then chances are you have a fast metabolism, so this can make it hard to put on weight.

As for training, you want to Train, if possible 3 times a week to start. Mon/Wed/Fri

You can do a Sat or Sunday if you feel you want to.

Keep Cardio to a minimum well trying to put on weight for obvious reasons.

Try this training split

Mon - Chest/Triceps
Wed - Biceps/Back
Fri - Quads/Shouders

Train Abs every time you train, but dont go to mad on them, a nice 6/8 pack is mainly diet and BF, not doing 1000`s of situps evey day

3 sets of 20 Crunches or V-Sits will be plenty.

Any more advice, on Excersises, diet ect, please feel free to ask.

Cheers

Paul

09-06-2003, 11:21 AM	#1 (permalink)
Seb Guest Posts: n/a	New User, just about to get back into training Hi, I've just spent a good 30 mins reading through posts on this board, and it's very useful stuff. I used to train, but have to admit that I haven't actually lifted a weight for about 3 years, so am obviously in no shape at all now, so am intending to get back into it. At the moment, i'm a really small build, so am obviously going to have to start eating lots and drinking protein shakes, to see if i can bulk up. What I was wondering, is would i do best to judge my progress by size increase, by weight increase or by how much i can lift/number of reps i can do? Or does none of that really matter, and should I just train for fun?

09-06-2003, 11:38 AM	#2 (permalink)
*Lorian* Administrator Join Date: Apr 2003 Location: Cheltenham Posts: 2,482 Blog Entries: 1	I'd let the mirror be the judge __________________ Now wearing the Captain's Hat.

09-06-2003, 12:04 PM	#3 (permalink)
Great White Sexy Moderator Join Date: Apr 2003 Location: United Kingdom Posts: 9,240	Hello mate. 1st let me welcome you to the board. Good to have you here. If you have been out of training for 3 years, you should find it quite easy to make progress from as little as 3 workouts a week. What are your stats at the moment? Hight/Weight/Body Fat Are you looking at dropping Body Fat, Increasing Muscle Mass, or just generally getting bigger and stronger now? Give us a little more information on what you want to do and we will help you out in as many ways we can. Cheers Paul __________________ Welcome to Uk-Muscle.co.uk "I was born perfect, and just like the great white shark, have never had to evolve!" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Hardcore Bodybuilding & Powerlifting Community! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Bodybuilding & Sports Video Sharing Community!

09-06-2003, 01:14 PM	#5 (permalink)
Great White Sexy Moderator Join Date: Apr 2003 Location: United Kingdom Posts: 9,240	Ok mate. Sounds good. Your right about the one meal not helping You will defiantally need to eat more. I know it can be hard, what with work, busy life, etc, etc but there is always time to get some food into ya chops Really you want to be eating about 5 times a day (This is for eveyone, not just people looking to get bigger) This will increase your metabolism and give you more energy to start off with. You will need to slowly increase your calorie intake over a couple off weeks, and even out when you get to about 3000Kcals. A Typical days food would look a little like this. 8am: Cereal+Toast+Fruit 10.30am: Sandwich (Chicken/Turkey/Beef/Tuna, anything high protien)+ Fruit 1.00pm: Nice Meal, Potatoes, Chicken, Salad, Pasta, anything like that really 3.00pm: Sandwich again, or crackers, pasta, anything with protien/carbs 6.00pm: Main Meal 10.00pm: Little supper, anything really Instead of having snacks/sandwichs at 10.30/3.00/10pm you could use a whey based protien shake instead. If you are looking at putting on some mass, then i would defiantally reccommend getting some N-Large2 (Weight Gainer shake) I live off the stuff, it`s great, and tastes good too. Try hitting 3000Kcals for a week and see if you put on any weight, if you dont then bump it up to 3500Kcal and try that for a week. If you have a small frame, then chances are you have a fast metabolism, so this can make it hard to put on weight. As for training, you want to Train, if possible 3 times a week to start. Mon/Wed/Fri You can do a Sat or Sunday if you feel you want to. Keep Cardio to a minimum well trying to put on weight for obvious reasons. Try this training split Mon - Chest/Triceps Wed - Biceps/Back Fri - Quads/Shouders Train Abs every time you train, but dont go to mad on them, a nice 6/8 pack is mainly diet and BF, not doing 1000`s of situps evey day 3 sets of 20 Crunches or V-Sits will be plenty. Any more advice, on Excersises, diet ect, please feel free to ask. Cheers Paul __________________ Welcome to Uk-Muscle.co.uk "I was born perfect, and just like the great white shark, have never had to evolve!" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Hardcore Bodybuilding & Powerlifting Community! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Bodybuilding & Sports Video Sharing Community!

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09-06-2003, 12:09 PM	#4 (permalink)
Seb Guest Posts: n/a	Stats at the moment are 6foot 0, about 165 lbs, no idea about body fat. very little, i'm a skinny runt The plan is to bulk up a bit and get toned. I'm not intending to try to bulk up to competition size or anything, just am bored of being skinny now. At the moment, I only eat about one meal a day, which goes a long way to explaining my skinny frame, so guess i need to start eating more, but am not worried about being huge, just defined biceps/shoulders etc would be nice to have again.