Hello! New Member! - UK-Muscle Body Building Community

AdZ9 · 16-02-2007, 04:51 PM

Hey All! (Hope this is in the right section)

I've just signed up to UKM and have found it a big help straight away. I've been reading and posting on an american bodybuilding site for the past few weeks but haven't found it much use due to time differences and different products etc.

A Little background bout me!

I'm 21 and live in West Sussex. I've just started body building after a 3 year no exercise/sport session. I was a black belt at karate at the age of 14 and did it for 7 odd years, but at the age of 18 i had to have an operation on my knee which rendered me unavailable to do sport/exercise for 2 yrs to let it heal properly. It lasted 3 yrs as it was still tender to do anything, now its fine and i'm ready to get back in shape. Obviously i slipped out of shape as i had just turned 18 so spent the last 3 yrs of my life drinking beer and doing nothing as i was a student!!
I've spent the last few weeks reading countless nutrition/training articles and threads to help me understand more. I've learnt a HELL of a lot and have made a rough plan to get peoples opinions, i spent ages learning as i don't like asking people to just "do it for me".

My stats are:
Age: 21
Weight: 193lbs (87.7kg)
Height: 5' 11"
BF%: Around 20+% (Chubby) - getting it tested properly soon.

My first try at my diet plan is below, any changes/opinions would be great if possible please.

My original BMR stats when worked out came out like this:
BMR Calories: 2559
Adjusted Cal(for cut): 2059 - i'll round it up to 2100
Macro: 206g Protein & Carbs, 46g Fat!

I have come up with this plan now:

Breakfast - 6.30/7am

1 x Multivitamin + Ginseng
50g (3/4 Cup) Oatmeal = 165 cal / 6g P / 26.5g C / 3.9g F
300ml (1 1/2 Cup) Skimmed Milk = 37 cal / 10.8g P / 14.7g C / 0.9g F
1 Med Banana = 100cal / 20.9 Sugar / 0.3 F
1 Scoop Whey = 85 cal / 16.5 P / 1.9 C / 1.3 F

Snack - 9.30/10am

1 Multigrain Bar = 90 cal / 1.3 P / 17.6 C / 1.6 F
25g Serving Nuts = 175 cal / 4.3 P / 0.8 C / 17.1 F
2 Hardboiled Eggs = 154 cal / 12.5 P / 1.1 C / 10.5 F

Lunch/Pre-Workout - 12/12.30pm

2 Scoops Whey = 170 cal / 33 P / 3.8 C / 2.6 F
2 Slices Wholemeal Bread = 184 cal / 9 P / 31.4 C / 2.6 F
3 Slices Turkey Rasher = 75 cal / 14.7 P / 0.4 C / 0.4 F

WORKOUT - 1-2pm

PWO - 2/2.30pm

25g (1/3 Cup) Oatmeal = 82.5 cal / 3 P / 13.25 C / 1.9 F
2 Scoops Whey = 170 cal / 33 P / 3.8 C / 2.6 F
1 Scoop Dextrose = ????????????????????? - need to get some
1 Apple = 81 cal / 0.2 P / 0.4 F

Dinner - 5.30/6pm

100g Grilled Chicken = 160 cal / 33.3 P / 0 C / 2.7 F
100g Broccoli = 30 cal / 3.3 P / 2.3 C / 0.9 F
75g Brown Rice = 265 cal / 5.2 P / 55.5 C / 2.1 F

Bedtime - 9/9.30pm

100g Natural Greek Style Yoghurt = 80 cal / 5.7 P / 8.2 C / 2.7 F

TOTALS: 2011 cal / 191.8g pro / 171.7g carb / 54.5g fat

My Whey isn't the best as it doesn't give as much Protein per scoops as say ON Gold Standard etc, but i've just bought Maximuscle ProMax and Thermobol and the ProMax gives much more protein per scoop, an extra 10g per scoop, so i have gained more through that.

Training Schedule

My training is going to be, Rippetoes program for a month, not sure if everyone knows what it is as I read about it on the USA forums. So i'll post it anyway.

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans

You train on 3 nonconsecutive days per week.

Week 1:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

And each workout you have to add a little bit of weight onto each one. Even if its just 2.5kg per workout.
Sorry if people already know about this but i thought i would post it anyway. After a month of doing this to build up my main strength i will move to something like this.

Monday

Shoulders/Legs- 3 sets of 8 reps each
* Lat raises. Front, middle, and rear positions.
* Military press, front position.
* Squats - ATG
* Standing/seated calf raises
* Barbell Lunge

Wednesday

Back/Biceps - 3 sets of 8 reps each
* Bent over rows
* Deadlifts
* Preacher curl
* Alternating dumbbell hammer curls
* Ab work - reverse hyper extensions/side bends

Friday

Chest/Triceps - 3 sets of 8 reps each
* Incline bench
* Dumbbell incline bench
* Flat dumbbell bench
* Dips
* Skull crushers - behind head
* Weighted ab work-crunches/leg-lifts
* Dumbbell Pull Over

With Cardio on Tues/Thurs.

I apologise for the long post! But it would be good to get some opinions from people who know what they are doing!

Any help is very appreciated.

Adam

**big** · 16-02-2007, 04:53 PM

Welcome aboard dude.

I grew up in West Sussex, whereabouts are you?

Rippletoe's routine is excellent. I suggest you stick to it until you stop progressing.

AdZ9 · 16-02-2007, 06:22 PM

Cheers mate!

Ooh did ya, I work in Chichester and live just outside it. Where did you grow up?

Yeh it does look good, i haven't tried it yet so next week (1st week doing it) will be a good test! I need to make sure i get my form right

**big** · 16-02-2007, 06:28 PM

Not too far away then dude, I grew up in West Chiltington.

AdZ9 · 17-02-2007, 03:42 PM

Oooh cool yeh i know of it, you still there or did you move away?

Can't wait to start this program on monday!

SportDr · 17-02-2007, 05:58 PM

Awesome first post mate! Nice to see someone prepared to do the groundwork before they ask for help.

I am in East Sussex meself

going for my dinner soon so will post some ideas later.

And welcome!

SD

Truewarrior1 · 17-02-2007, 10:21 PM

good first post. welcome!

AdZ9 · 17-02-2007, 11:16 PM

Cheers guys!

Yeh i like to do the hard work and then get people to help if possible, i've seen to many people expect someone to do everything for them and it never happens.
I've tried cutting before but never knew about nutrition etc and ended up starving my body, spending a good couple of weeks reading taught me a hell of a lot, i actually enjoy it now.

FAO: SportDr, cheers mate that would be a good help, i've read alot of your posts and know that your a well educated man in this field! Your opinions would be great.

Adam

16-02-2007, 04:51 PM	#1 (permalink)
AdZ9 Newbie Trainer Join Date: Feb 2007 Location: West Sussex Posts: 30	Hello! New Member! Hey All! (Hope this is in the right section) I've just signed up to UKM and have found it a big help straight away. I've been reading and posting on an american bodybuilding site for the past few weeks but haven't found it much use due to time differences and different products etc. A Little background bout me! I'm 21 and live in West Sussex. I've just started body building after a 3 year no exercise/sport session. I was a black belt at karate at the age of 14 and did it for 7 odd years, but at the age of 18 i had to have an operation on my knee which rendered me unavailable to do sport/exercise for 2 yrs to let it heal properly. It lasted 3 yrs as it was still tender to do anything, now its fine and i'm ready to get back in shape. Obviously i slipped out of shape as i had just turned 18 so spent the last 3 yrs of my life drinking beer and doing nothing as i was a student!! I've spent the last few weeks reading countless nutrition/training articles and threads to help me understand more. I've learnt a HELL of a lot and have made a rough plan to get peoples opinions, i spent ages learning as i don't like asking people to just "do it for me". My stats are: Age: 21 Weight: 193lbs (87.7kg) Height: 5' 11" BF%: Around 20+% (Chubby) - getting it tested properly soon. My first try at my diet plan is below, any changes/opinions would be great if possible please. My original BMR stats when worked out came out like this: BMR Calories: 2559 Adjusted Cal(for cut): 2059 - i'll round it up to 2100 Macro: 206g Protein & Carbs, 46g Fat! I have come up with this plan now: Breakfast - 6.30/7am 1 x Multivitamin + Ginseng 50g (3/4 Cup) Oatmeal = 165 cal / 6g P / 26.5g C / 3.9g F 300ml (1 1/2 Cup) Skimmed Milk = 37 cal / 10.8g P / 14.7g C / 0.9g F 1 Med Banana = 100cal / 20.9 Sugar / 0.3 F 1 Scoop Whey = 85 cal / 16.5 P / 1.9 C / 1.3 F Snack - 9.30/10am 1 Multigrain Bar = 90 cal / 1.3 P / 17.6 C / 1.6 F 25g Serving Nuts = 175 cal / 4.3 P / 0.8 C / 17.1 F 2 Hardboiled Eggs = 154 cal / 12.5 P / 1.1 C / 10.5 F Lunch/Pre-Workout - 12/12.30pm 2 Scoops Whey = 170 cal / 33 P / 3.8 C / 2.6 F 2 Slices Wholemeal Bread = 184 cal / 9 P / 31.4 C / 2.6 F 3 Slices Turkey Rasher = 75 cal / 14.7 P / 0.4 C / 0.4 F WORKOUT - 1-2pm PWO - 2/2.30pm 25g (1/3 Cup) Oatmeal = 82.5 cal / 3 P / 13.25 C / 1.9 F 2 Scoops Whey = 170 cal / 33 P / 3.8 C / 2.6 F 1 Scoop Dextrose = ????????????????????? - need to get some 1 Apple = 81 cal / 0.2 P / 0.4 F Dinner - 5.30/6pm 100g Grilled Chicken = 160 cal / 33.3 P / 0 C / 2.7 F 100g Broccoli = 30 cal / 3.3 P / 2.3 C / 0.9 F 75g Brown Rice = 265 cal / 5.2 P / 55.5 C / 2.1 F Bedtime - 9/9.30pm 100g Natural Greek Style Yoghurt = 80 cal / 5.7 P / 8.2 C / 2.7 F TOTALS: 2011 cal / 191.8g pro / 171.7g carb / 54.5g fat My Whey isn't the best as it doesn't give as much Protein per scoops as say ON Gold Standard etc, but i've just bought Maximuscle ProMax and Thermobol and the ProMax gives much more protein per scoop, an extra 10g per scoop, so i have gained more through that. Training Schedule My training is going to be, Rippetoes program for a month, not sure if everyone knows what it is as I read about it on the USA forums. So i'll post it anyway. Workout A 3x5 Squat 3x5 Bench Press 1x5 Deadlift Workout B 3x5 Squat 3x5 Standing military press 3x5 Power cleans You train on 3 nonconsecutive days per week. Week 1: Monday - Workout A Wednesday - Workout B Friday - Workout A Week 2: Monday - Workout B Wednesday - Workout A Friday - Workout B And each workout you have to add a little bit of weight onto each one. Even if its just 2.5kg per workout. Sorry if people already know about this but i thought i would post it anyway. After a month of doing this to build up my main strength i will move to something like this. Monday Shoulders/Legs- 3 sets of 8 reps each * Lat raises. Front, middle, and rear positions. * Military press, front position. * Squats - ATG * Standing/seated calf raises * Barbell Lunge Wednesday Back/Biceps - 3 sets of 8 reps each * Bent over rows * Deadlifts * Preacher curl * Alternating dumbbell hammer curls * Ab work - reverse hyper extensions/side bends Friday Chest/Triceps - 3 sets of 8 reps each * Incline bench * Dumbbell incline bench * Flat dumbbell bench * Dips * Skull crushers - behind head * Weighted ab work-crunches/leg-lifts * Dumbbell Pull Over With Cardio on Tues/Thurs. I apologise for the long post! But it would be good to get some opinions from people who know what they are doing! Any help is very appreciated. Adam

16-02-2007, 04:53 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,406	Re: Hello! New Member! Welcome aboard dude. I grew up in West Sussex, whereabouts are you? Rippletoe's routine is excellent. I suggest you stick to it until you stop progressing. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

16-02-2007, 06:22 PM	#3 (permalink)
AdZ9 Newbie Trainer Join Date: Feb 2007 Location: West Sussex Posts: 30	Re: Hello! New Member! Cheers mate! Ooh did ya, I work in Chichester and live just outside it. Where did you grow up? Yeh it does look good, i haven't tried it yet so next week (1st week doing it) will be a good test! I need to make sure i get my form right

16-02-2007, 06:28 PM	#4 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,406	Re: Hello! New Member! Not too far away then dude, I grew up in West Chiltington. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

17-02-2007, 03:42 PM	#5 (permalink)
AdZ9 Newbie Trainer Join Date: Feb 2007 Location: West Sussex Posts: 30	Re: Hello! New Member! Oooh cool yeh i know of it, you still there or did you move away? Can't wait to start this program on monday!

17-02-2007, 05:58 PM	#6 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,631	Re: Hello! New Member! Awesome first post mate! Nice to see someone prepared to do the groundwork before they ask for help. I am in East Sussex meself going for my dinner soon so will post some ideas later. And welcome! SD __________________ I don't like Sports and I am not a Doctor! You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819

17-02-2007, 10:21 PM	#7 (permalink)
Truewarrior1 Hulking Out! Join Date: Jan 2005 Location: london Posts: 1,823	Re: Hello! New Member! good first post. welcome! __________________ When You Dance With The Devil You Wait For The Song To Stop. Currently HULKING OUT!

17-02-2007, 11:16 PM	#8 (permalink)
AdZ9 Newbie Trainer Join Date: Feb 2007 Location: West Sussex Posts: 30	Re: Hello! New Member! Cheers guys! Yeh i like to do the hard work and then get people to help if possible, i've seen to many people expect someone to do everything for them and it never happens. I've tried cutting before but never knew about nutrition etc and ended up starving my body, spending a good couple of weeks reading taught me a hell of a lot, i actually enjoy it now. FAO: SportDr, cheers mate that would be a good help, i've read alot of your posts and know that your a well educated man in this field! Your opinions would be great. Adam

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