Crying out for tips and advice? - UK-Muscle Body Building Community

Andre74 · 14-07-2006, 06:53 PM

Hi everybody, this is a great site so Im hoping you pro's can advise me...Basically I'm 32 yrs just, 6' tall and 10st 7Ib. I'm physically fit and slightly toned as I have a physical job.

My sizes are :waist31" chest37.5" bicep10.5" top leg19.5" cold. I started the gym 2 months ago and really enjoy it, I go mon,wed,fri for 1.5 hrs. I started with rowing and cross country step machine for 30mins moving on to the weight machines. I've now found a new routine missing the cardio but I still work top and bottom, I watch my diet but Ive always eaten healthily anyway, I take abc plus multi vitamins and now added nuts, avacado and more fish (tinned) for the good fats to my diet. I have just started taking whey protein which I take twice a day, I also at the same time bought creatine but haven't started using it yet, how can you take both at the same time? as they recommend twice a day with protein and 4 times a day for the first five days down to two thereafter, how can you fit all that in with meals...??

My workouts always involve starting on low weights with 15 reps adding weight, 12 reps, usually until I can only do 8-12 reps, and rest in between. I workout on legs and upper body on each visit which is why I need 1hr 30mins.

Ive noticed and have been told I look more toned, and Im old enough to know things take time but how long will it take to notice a vast difference?, quicker the better of course as I dont want to lose interest! will the creatine help now, when should I take it and how long before a workout?

Any tips to build muscle mass and be a hunk! thanx for reading

chemist · 14-07-2006, 07:43 PM

1)train your muscles on different days instead of working the whole body in 1 workout
2)don't train for more than an hour,more is not always better
3)take one protein shake in the morning and the other at night or straight after your workout on training days
4)take the creatine with your post workout shake or in the morning on non training days.
you do not need to take creatine spaced throughout the day
5)if your trying to gain muscle you need to be eating quality calories every couple of hours
6)stick with the basic compound excercises and try to improve on these by adding extra weight every couple of weeks(not at the sacrifice of exercise form)
these are just a few i'm sure others will add more

**hackskii** · 14-07-2006, 10:29 PM

Good advice above.

If you are trying to gain weight then I would keep the weights and cut out the cardio.
This will help so you dont have to really overfeed to gain weight as the cardio will make it harder to gain weight.

When you hit the weight you want then you can add back the cardio.

Alot of people like the idea of loading creatine but I dont think it is really necessary.

Good job on choosing the good fats in your diet.

Good luck.

Mr Chef · 15-07-2006, 09:41 AM

I would only train for an hour and increase your weights like your doing i.e. warm up sets increasing to heavier, but increase the heavy part so you can only lift somewhere between 4-8 reps. This will help the muscle to grow.

3 dasys a week is fine but split your traing up, something like this:-

Day 1: biceps, chest
Day 2: Legs, shoulders
Day 3: Triceps, back

Also if you find it hard putting on weight try a weight gainer as well as whey protien, it helps and more good calories on to the food your already eating

Andre74 · 15-07-2006, 11:19 AM

Thank you for your replys, I will split my training and only go for an hour, and from monday start taking the creatine a couple of hours before training, I'm glad I dont need to take anymore.

Since yesterday after writing my first forum I took the whey protein late about 10.30 last night and was quite ill during the night. Did I take it too late, has anybody else had that experiance? Although for a few days I have been waking up thinking about chocolate and feeling sick, I think my body is telling me to stop.

Thanx again for your replies, they're great advice

14-07-2006, 06:53 PM	#1 (permalink)
Andre74 Newbie Trainer Join Date: Jul 2006 Posts: 3	Crying out for tips and advice? Hi everybody, this is a great site so Im hoping you pro's can advise me...Basically I'm 32 yrs just, 6' tall and 10st 7Ib. I'm physically fit and slightly toned as I have a physical job. My sizes are :waist31" chest37.5" bicep10.5" top leg19.5" cold. I started the gym 2 months ago and really enjoy it, I go mon,wed,fri for 1.5 hrs. I started with rowing and cross country step machine for 30mins moving on to the weight machines. I've now found a new routine missing the cardio but I still work top and bottom, I watch my diet but Ive always eaten healthily anyway, I take abc plus multi vitamins and now added nuts, avacado and more fish (tinned) for the good fats to my diet. I have just started taking whey protein which I take twice a day, I also at the same time bought creatine but haven't started using it yet, how can you take both at the same time? as they recommend twice a day with protein and 4 times a day for the first five days down to two thereafter, how can you fit all that in with meals...?? My workouts always involve starting on low weights with 15 reps adding weight, 12 reps, usually until I can only do 8-12 reps, and rest in between. I workout on legs and upper body on each visit which is why I need 1hr 30mins. Ive noticed and have been told I look more toned, and Im old enough to know things take time but how long will it take to notice a vast difference?, quicker the better of course as I dont want to lose interest! will the creatine help now, when should I take it and how long before a workout? Any tips to build muscle mass and be a hunk! thanx for reading

14-07-2006, 10:29 PM	#3 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,717	Good advice above. If you are trying to gain weight then I would keep the weights and cut out the cardio. This will help so you dont have to really overfeed to gain weight as the cardio will make it harder to gain weight. When you hit the weight you want then you can add back the cardio. Alot of people like the idea of loading creatine but I dont think it is really necessary. Good job on choosing the good fats in your diet. Good luck. __________________ "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.

14-07-2006, 07:43 PM	#2 (permalink)
chemist Gym Addict Join Date: May 2006 Posts: 109	1)train your muscles on different days instead of working the whole body in 1 workout 2)don't train for more than an hour,more is not always better 3)take one protein shake in the morning and the other at night or straight after your workout on training days 4)take the creatine with your post workout shake or in the morning on non training days. you do not need to take creatine spaced throughout the day 5)if your trying to gain muscle you need to be eating quality calories every couple of hours 6)stick with the basic compound excercises and try to improve on these by adding extra weight every couple of weeks(not at the sacrifice of exercise form) these are just a few i'm sure others will add more

15-07-2006, 09:41 AM	#4 (permalink)
Mr Chef Gym Addict Join Date: Jun 2006 Posts: 157	I would only train for an hour and increase your weights like your doing i.e. warm up sets increasing to heavier, but increase the heavy part so you can only lift somewhere between 4-8 reps. This will help the muscle to grow. 3 dasys a week is fine but split your traing up, something like this:- Day 1: biceps, chest Day 2: Legs, shoulders Day 3: Triceps, back Also if you find it hard putting on weight try a weight gainer as well as whey protien, it helps and more good calories on to the food your already eating

15-07-2006, 11:19 AM	#5 (permalink)
Andre74 Newbie Trainer Join Date: Jul 2006 Posts: 3	Thank you for your replys, I will split my training and only go for an hour, and from monday start taking the creatine a couple of hours before training, I'm glad I dont need to take anymore. Since yesterday after writing my first forum I took the whey protein late about 10.30 last night and was quite ill during the night. Did I take it too late, has anybody else had that experiance? Although for a few days I have been waking up thinking about chocolate and feeling sick, I think my body is telling me to stop. Thanx again for your replies, they're great advice