newbie advice please! - UK-Muscle Body Building Community

craig306 · 05-06-2006, 06:30 PM

Hi all!

Im 6'2" and weigh 90kgs.

Ive been going to the gym for approx 2 months: on a Monday, Wed and Fri only (approx 1.5hrs a time).

I currently take in 4 x liver tabs, fish oils, Dymatize Elite Whey Protein drinks (1 in morning for breakfast with oats and 1 in the evening when i come home from gym. i also have a protein drink on those days i dont go to gym).

My diet is usually as follows-
Breakfast 8am - Protein drink, porridge oats, 2 liver tabs, fish oils
Lunch 1pm - Tinned pasta shells, apple
Dinner 5pm - Veg with pasta / meats / potatoes, 2 liver tabs, fish oils
Supper 9pm - Protein drink with porridge oats

I know this isnt great, but it doesnt contain too much fat.

My Goal
To reduce body fat, and have excellent muscle definition (dont want to become huuuuuuge as it would obviously take me ages!!)

Questions
1. Are 3 days a week to the gym for 1 and a half hours ok? Cant go to gym on Sat or Sun as im at gf's, but often do sit ups and pushups etc.. Could go to gym on Tues and/or Thurs too.
2. Are my supplements ok and shud i take more? (Been taking Vanadyl Sulphate for a few weeks - any comments on that?)
3. How can i improve my diet considering im office-based and cant cook a meal during the day (i HATE fish!!)?

Thanks in advance for any advice..

LondonGeezer · 05-06-2006, 06:41 PM

im no whizz with cutting and defining muscles so i'll keep it short mate..

working out 3days a week doing a split routine is great, try to keep it within the 30-45mins mark as after this time, natural bodybuilders as yourself go into a catabolic state where you wont be growing your muscles anymore but totally the opposite. so try and avoid 1.5hrs and stick around 45mins.

that's the only advice i can give you because I've never been in a cutting stage myself being 6'0 at 147lbs lol :P

but there are fatburners that can help with burning fat.

Ahh 1 thing has come to mind. Your body turns to carbs for energy when working out, when your low on carbs then your body turns to burn fat for fuel ;)... also the best rate to burn fat is at around 60% of your maximum heart rate. your max can be calculated my deducting your age from 220.

E.G im 20yrs old so my max would be 200bpm and 60% of that would be 120bpm, therefore for maximum fat loss, eat low carbs and when training, jogging, walking etc try and keep a steady heart rate of around 60% of your max.

Goodluck mate.. !!

LondonGeezer · 05-06-2006, 06:43 PM

lol, just re-read what i wrote. if you get confused gimi a shout il explain because it looks like a bit of a brain twister to me now aswell

craig306 · 07-06-2006, 01:26 PM

thanks for the reply.

has anyone got advice about my supplement intake?

**hackskii** · 07-06-2006, 05:30 PM

Quote:

Originally Posted by LondonGeezer

try to keep it within the 30-45mins mark as after this time, natural bodybuilders as yourself go into a catabolic state where you wont be growing your muscles anymore but totally the opposite. so try and avoid 1.5hrs and stick around 45mins.

This is good advice, with intensity anabolism through GH and test output happens around between 25 to 45 minutes, never train longer than an hour as test and GH decline and cortisol increases which is not preferred.

Supps are fine and I like liver tabs and love fish oils.
Your fat intake is fine but protein is a bit low.
If you are cutting I would suggest you lower your carbs some and up the protein.
Best of both worlds here for fat loss and muscle retention when dieting.

craig306 · 07-06-2006, 09:21 PM

thanks for the replies.

when i go to the gym i do different muscles in the arms, then the legs then different arm muscles again.... i dont stick to one thing for the whole hour. and the end i either go on the treadmill for 15 mins or the cross-trainer for 15 mins to keep cardio going!

i often have a bag of peanuts as a snack during the day as they r high in protein, but also high in fat. id have an MRP as well but its hard making that stuff up in work! ive seen Slim Fast drinks are quite high in protein but low in kcals so may drink 1 each day as an extra snack....what do u reckon on this?

on the days i go to the gym, when i get home i have 2 shakes which is about 40g protein.

how much protein should i be taking in each day. carbs good or bad?

how do i calculate my BF?

cheers..

**hackskii** · 07-06-2006, 09:29 PM

Slimfast is garbage, far too low in protein, too low in fat and too high in carbs.
Try and eat whole foods when you can.

craig306 · 07-06-2006, 09:37 PM

no slimfast for me then!!!! lol

what foods do u recommend i eat during the day wen im in work?

are peanuts ok to eat, or r they too much fat?

packeted items are fine to take to work, buy we dont have an oven! lol

**hackskii** · 07-06-2006, 09:47 PM

Well, every night I cook up my food for the next day.
Finger foods like apples, tomatos, radishes, avacado's, I cook some meat and make that into 4 servings of protein then add in the other stuff.
I have one shake a day after my lunchtime workout.
I try and eat 4 meals and 1 protein shake a day at work then add another meal at home so really 6 meals a day actually.
I bring in fish oils too at work and have some of them.

Peanuts are alright for a snack but not a complete source of protein.
Tuna cans, meat in tupperware containers, zip lock baggies, all stuff I use.
Tuna and avacado today was two of my meals, 1 meal was itallian sausage and some apple and some fish oils.

Simple really if you make it all up the night before then put it in the lunch box for the next day.

craig306 · 07-06-2006, 10:00 PM

its a shame really that i dont like fish! altho, i do eat fish fingers, and some with batter! .....weird, i know!

i will try to work something out!

~~~~~~~

regarding my supps, im thinkin of taking creatine on top of what im already taking.

im wondering if creatine tablets work as effectively as the creatine powder, as H&B currently have them on special offer!

which do u reckon is best, tabs or powder?

can u take creatine powder with water or does it taste bad? (tried my elite whey with water and that was terrible!).

**hackskii** · 07-06-2006, 10:34 PM

Get the powder it is cheaper.

craig306 · 08-06-2006, 10:45 PM

do the tablets work as effectively as the powder?

and if i do get the powder, do i just mix it with water?

cheers

**hackskii** · 08-06-2006, 11:51 PM

I am not sure either way but I would be willing to bet to make sure it gets mixed properly the powder would be better.

Probably work the same but if you look at the size of the containers, the tabs are nothing compared to the powder.
Remember you are taking a teaspoon, that would be a handfull of caps.
Creatine pretty much has no taste anyway.
V12 (my fav) I like the taste of, but it is expensive.

craig306 · 09-06-2006, 12:19 AM

can i add a scoop of creatine to my scoop of whey protein in a shake and it will have the same effect??

**hackskii** · 09-06-2006, 01:39 AM

Quote:

Originally Posted by craig306

can i add a scoop of creatine to my scoop of whey protein in a shake and it will have the same effect??

Yes

05-06-2006, 06:30 PM	#1 (permalink)
craig306 Newbie Trainer Join Date: May 2006 Posts: 62	newbie advice please! Hi all! Im 6'2" and weigh 90kgs. Ive been going to the gym for approx 2 months: on a Monday, Wed and Fri only (approx 1.5hrs a time). I currently take in 4 x liver tabs, fish oils, Dymatize Elite Whey Protein drinks (1 in morning for breakfast with oats and 1 in the evening when i come home from gym. i also have a protein drink on those days i dont go to gym). My diet is usually as follows- Breakfast 8am - Protein drink, porridge oats, 2 liver tabs, fish oils Lunch 1pm - Tinned pasta shells, apple Dinner 5pm - Veg with pasta / meats / potatoes, 2 liver tabs, fish oils Supper 9pm - Protein drink with porridge oats I know this isnt great, but it doesnt contain too much fat. My Goal To reduce body fat, and have excellent muscle definition (dont want to become huuuuuuge as it would obviously take me ages!!) Questions 1. Are 3 days a week to the gym for 1 and a half hours ok? Cant go to gym on Sat or Sun as im at gf's, but often do sit ups and pushups etc.. Could go to gym on Tues and/or Thurs too. 2. Are my supplements ok and shud i take more? (Been taking Vanadyl Sulphate for a few weeks - any comments on that?) 3. How can i improve my diet considering im office-based and cant cook a meal during the day (i HATE fish!!)? Thanks in advance for any advice..

07-06-2006, 09:29 PM	#7 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,717	Slimfast is garbage, far too low in protein, too low in fat and too high in carbs. Try and eat whole foods when you can. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

07-06-2006, 09:47 PM	#9 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,717	Well, every night I cook up my food for the next day. Finger foods like apples, tomatos, radishes, avacado's, I cook some meat and make that into 4 servings of protein then add in the other stuff. I have one shake a day after my lunchtime workout. I try and eat 4 meals and 1 protein shake a day at work then add another meal at home so really 6 meals a day actually. I bring in fish oils too at work and have some of them. Peanuts are alright for a snack but not a complete source of protein. Tuna cans, meat in tupperware containers, zip lock baggies, all stuff I use. Tuna and avacado today was two of my meals, 1 meal was itallian sausage and some apple and some fish oils. Simple really if you make it all up the night before then put it in the lunch box for the next day. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

07-06-2006, 10:34 PM	#11 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,717	Get the powder it is cheaper. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-06-2006, 11:51 PM	#13 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,717	I am not sure either way but I would be willing to bet to make sure it gets mixed properly the powder would be better. Probably work the same but if you look at the size of the containers, the tabs are nothing compared to the powder. Remember you are taking a teaspoon, that would be a handfull of caps. Creatine pretty much has no taste anyway. V12 (my fav) I like the taste of, but it is expensive. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

05-06-2006, 06:41 PM	#2 (permalink)
LondonGeezer Looking Freaky Join Date: May 2006 Location: South-East London Posts: 881	im no whizz with cutting and defining muscles so i'll keep it short mate.. working out 3days a week doing a split routine is great, try to keep it within the 30-45mins mark as after this time, natural bodybuilders as yourself go into a catabolic state where you wont be growing your muscles anymore but totally the opposite. so try and avoid 1.5hrs and stick around 45mins. that's the only advice i can give you because I've never been in a cutting stage myself being 6'0 at 147lbs lol :P but there are fatburners that can help with burning fat. Ahh 1 thing has come to mind. Your body turns to carbs for energy when working out, when your low on carbs then your body turns to burn fat for fuel ;)... also the best rate to burn fat is at around 60% of your maximum heart rate. your max can be calculated my deducting your age from 220. E.G im 20yrs old so my max would be 200bpm and 60% of that would be 120bpm, therefore for maximum fat loss, eat low carbs and when training, jogging, walking etc try and keep a steady heart rate of around 60% of your max. Goodluck mate.. !!

05-06-2006, 06:43 PM	#3 (permalink)
LondonGeezer Looking Freaky Join Date: May 2006 Location: South-East London Posts: 881	lol, just re-read what i wrote. if you get confused gimi a shout il explain because it looks like a bit of a brain twister to me now aswell

07-06-2006, 01:26 PM	#4 (permalink)
craig306 Newbie Trainer Join Date: May 2006 Posts: 62	thanks for the reply. has anyone got advice about my supplement intake?

07-06-2006, 09:21 PM	#6 (permalink)
craig306 Newbie Trainer Join Date: May 2006 Posts: 62	thanks for the replies. when i go to the gym i do different muscles in the arms, then the legs then different arm muscles again.... i dont stick to one thing for the whole hour. and the end i either go on the treadmill for 15 mins or the cross-trainer for 15 mins to keep cardio going! i often have a bag of peanuts as a snack during the day as they r high in protein, but also high in fat. id have an MRP as well but its hard making that stuff up in work! ive seen Slim Fast drinks are quite high in protein but low in kcals so may drink 1 each day as an extra snack....what do u reckon on this? on the days i go to the gym, when i get home i have 2 shakes which is about 40g protein. how much protein should i be taking in each day. carbs good or bad? how do i calculate my BF? cheers..

07-06-2006, 09:37 PM	#8 (permalink)
craig306 Newbie Trainer Join Date: May 2006 Posts: 62	no slimfast for me then!!!! lol what foods do u recommend i eat during the day wen im in work? are peanuts ok to eat, or r they too much fat? packeted items are fine to take to work, buy we dont have an oven! lol

07-06-2006, 10:00 PM	#10 (permalink)
craig306 Newbie Trainer Join Date: May 2006 Posts: 62	its a shame really that i dont like fish! altho, i do eat fish fingers, and some with batter! .....weird, i know! i will try to work something out! ~~~~~~~ regarding my supps, im thinkin of taking creatine on top of what im already taking. im wondering if creatine tablets work as effectively as the creatine powder, as H&B currently have them on special offer! which do u reckon is best, tabs or powder? can u take creatine powder with water or does it taste bad? (tried my elite whey with water and that was terrible!).

08-06-2006, 10:45 PM	#12 (permalink)
craig306 Newbie Trainer Join Date: May 2006 Posts: 62	do the tablets work as effectively as the powder? and if i do get the powder, do i just mix it with water? cheers

09-06-2006, 12:19 AM	#14 (permalink)
craig306 Newbie Trainer Join Date: May 2006 Posts: 62	can i add a scoop of creatine to my scoop of whey protein in a shake and it will have the same effect??