HELP NEEDED PLEASE!! - UK-Muscle Body Building Community

Luke · 15-02-2006, 11:56 AM

Hi

Just looking for some advice really, i have just joined the gym with the intention of putting alot of weight on (muscle) at the moment i am very skinny and my diet is bad, i am 5ft 10 and weigh only about 135lbs, i would love to weigh around 160-168lbs ideally, i have just bought a tub of protein and i am going to try and start a proper training and eating schedule for next monday 20/02/06.

I just need some pointers in terms of diet calories intake to gain this weight, also how long do you think this will take?? How many times should i go to the gym??

Any advice would be great because i am a total novice and really want to change my body, i'm sort of clued up on Calories intake needed to gain the wright but what should my diet be and what sort of calories are gd for this.

I have printed off some weight training charts of the net to concentrate on but again any info you could share to reach my goal would be good.

Alos i go on holiday on June 6th if i start this next week what chances have i got of looking buff for that and how many lbs can i expect to put on over weeks leading upto 06/06/06

Thanks in advance for any advice.

Tatyana · 19-02-2006, 04:48 AM

I would suggest doing a bit of reading through some of the posts. Loads to cover, and some of them might be answered already

New to training best to do all over body workout 3 times a week!

Tatyana · 19-02-2006, 04:49 AM

To calculate your BMR based on your total body weight (Harris-Benedict Formula)
BMR= basal metabolic rate
BMR (women) = 665 + (9.6 x weight in Kg) + (1.8 x height in cm) - (4.7 x age in years)
BMR (men) = 66 + (13.7 x weight in Kg) + (5 x height in cm) - (6.8 x age in years)
To calculate your BMR based on lean body weight (Katch-McArdle Formula)
BMR (both sexes) = 370 + (21.6 x lean mass in kg)
THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate.
NEVER DROP YOUR CALORIES BELOW THIS LEVEL!!!!!
To figure out how many calories you need for the day multiply your BMR by your activity levels
Sedentary BMR x 1.2 no exercise/desk job
Lightly active BMR x 1.375 light exercise/sports 1-3 days/week
Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week
Very active BMR x 1.725 hard exercise/sports 6-7 days/week
Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day
To lose weight, obviously, you do need to burn more calories than you need!!
So, take about 10-20 % off of your total calorie requirements

Tatyana · 19-02-2006, 04:50 AM

Add 10-20 % to your calorie requirements

Luke · 21-02-2006, 11:10 AM

Thanks alot for that info.

Cheers!!

15-02-2006, 11:56 AM	#1 (permalink)
Luke Newbie Trainer Join Date: Feb 2006 Posts: 7	HELP NEEDED PLEASE!! Hi Just looking for some advice really, i have just joined the gym with the intention of putting alot of weight on (muscle) at the moment i am very skinny and my diet is bad, i am 5ft 10 and weigh only about 135lbs, i would love to weigh around 160-168lbs ideally, i have just bought a tub of protein and i am going to try and start a proper training and eating schedule for next monday 20/02/06. I just need some pointers in terms of diet calories intake to gain this weight, also how long do you think this will take?? How many times should i go to the gym?? Any advice would be great because i am a total novice and really want to change my body, i'm sort of clued up on Calories intake needed to gain the wright but what should my diet be and what sort of calories are gd for this. I have printed off some weight training charts of the net to concentrate on but again any info you could share to reach my goal would be good. Alos i go on holiday on June 6th if i start this next week what chances have i got of looking buff for that and how many lbs can i expect to put on over weeks leading upto 06/06/06 Thanks in advance for any advice.

19-02-2006, 04:48 AM	#2 (permalink)
Tatyana My name is EARL Join Date: Jan 2006 Location: On my bloody bike doing cardio Posts: 3,463	New to training I would suggest doing a bit of reading through some of the posts. Loads to cover, and some of them might be answered already New to training best to do all over body workout 3 times a week!

19-02-2006, 04:49 AM	#3 (permalink)
Tatyana My name is EARL Join Date: Jan 2006 Location: On my bloody bike doing cardio Posts: 3,463	Calorie requirements To calculate your BMR based on your total body weight (Harris-Benedict Formula) BMR= basal metabolic rate BMR (women) = 665 + (9.6 x weight in Kg) + (1.8 x height in cm) - (4.7 x age in years) BMR (men) = 66 + (13.7 x weight in Kg) + (5 x height in cm) - (6.8 x age in years) To calculate your BMR based on lean body weight (Katch-McArdle Formula) BMR (both sexes) = 370 + (21.6 x lean mass in kg) THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate. NEVER DROP YOUR CALORIES BELOW THIS LEVEL!!!!! To figure out how many calories you need for the day multiply your BMR by your activity levels Sedentary BMR x 1.2 no exercise/desk job Lightly active BMR x 1.375 light exercise/sports 1-3 days/week Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week Very active BMR x 1.725 hard exercise/sports 6-7 days/week Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day To lose weight, obviously, you do need to burn more calories than you need!! So, take about 10-20 % off of your total calorie requirements

19-02-2006, 04:50 AM	#4 (permalink)
Tatyana My name is EARL Join Date: Jan 2006 Location: On my bloody bike doing cardio Posts: 3,463	Gain Weight Add 10-20 % to your calorie requirements

21-02-2006, 11:10 AM	#5 (permalink)
Luke Newbie Trainer Join Date: Feb 2006 Posts: 7	Thanks alot for that info. Cheers!!