newkidonthebloc

Hi there,

Ive been looking around the board before i decided to post to see what people are talking about, you all pretty much seem level headed which is nice, because when i went down to the gym other day i got rather intimidated by alot of you iron giants

Basicaly im 5,9. 137.2lbs and 22 years old, i have been pretty much rather slim all my life, except when i was a fair bit younger and i started off bit of a chubby kid. Ive finaly decided that im not having it any longer and wish to improve my physic, for personal selfasteem.

Ive been trying to do alot of reading on bulking up, and i would put my self in the 'hardgainers' area BUT i think this is due to the food i eat, well not enough. I used to eat like a horse, but this was really for 2 or 3 meals aday, then couple of years ago i was in an accident and broke my jaw, this stopped me eating for about 6 weeks afterwhich i completly lost my appitite, and its not really come back, i know ive gota to steadily increase my diet otherwise my stomach wont handle all the extra food.

my current diet over the last few weeks is mainly consisting of:
basimati rice, egg noodles, chicken, tuna, oats, musila, eggs, milk, steak, fruit, potatoes,

I think ive gota have an intake of roughly 3000-3500kcal a day to make any gains, and to do this i have to seperate my meals into 4-5 meals a day. This can be rather difficault with my job, i have 2 days off a week the rest is made up of split shifts with a 2 hour break mid afternoon, my job does help in a way as i cheff, but i dont get the time to eat the meals as often as id like because we get rather busy and its only a small kitchen/staff so breaks are well, not really taken when its busy.

Ive just signed up at a gym in town (fitness first) and on monday i plan to go down to have an hour with a personal trainer, to get some kind of idea of what i need to be doing, because to be honest im not sure where to start, ive read that you want to work on different muscles over different days, im looking to go 3-4 days a week. is there anything i should ask the personal trainer? or anything i should know before hand?
What kind of weight should i be lifting? as im begining should i be able to do 2 sets of 10 reps then on my 3rd set get to the point of 8th rep and cant do any more, or should i be more 6-8 reps of a heavier weight? im wanting to get some kind of results sooner rather than later.

Also, ive been talking to a friend of mine back where i used to live and she says her and her boyfriend take maximuscle products, namley the cyclone, now shes pretty buff and so's her boyfriend. so i went and bought some, and i tried it yesterday, doesnt taste as bad as everybody seems to say, though alot of you here say its over priced, you say to only take it on training days, whilst my friend says to take it every day (as i want to gain weight)

Right i think thats alot of what i need to say for now.

just to help the embarasment heres a picture of me now

Wheyhey

Welcome bud, nice to see your taking the initial steps in starting, you seem to have the right ideas for sure, id definately concentrate on getting regular nutrition, 6 meals a day i say, i know your say its difficult due to your job but you gotta get the food down. Look into liquid calories if you job doesnt allow breaks, its then possible to make nutritious shakes with all the requirements in a flask and take it to work with you for when you cant stop.
Cyclone is fine as a product but there is better value for money products out there, see Myprotein whey protein concentrate and buy in bulk!
Training i say stck tothe big compound exercises, i can pretty much guarantee you personal traininer will put you on the machines and isolation exercises, it maybe ok for you fr the first 2 weeks or so to get some adaptation but look to move onto the big compound exercises to increase mass!
Good Luck!

newkidonthebloc

Ok

What im doing is having the first two weeks at the gym just to go around all the equipment doing 3 sets of everything, just to get a feel for it all (including a bit of cardio at start to warm up)
when i next go gym im going to make a note of the equipment and the weight im using, so i can see any changes.
after this first 2 weeks im then going to start a 3 day routine of doing certain areas.

question i have is:

when im just doing say chest and shoulders, do i still wana just do 3 sets of 8-10 reps and the 3rd set leading to faluire? because surley ill only be down the gym 30mins lol if thats the case?

and what do you mean by compound exercises? (sorry a complete noob here )

any help getting a 3 day plan sorted would be greatly appreciated, ill report back once ive made a note of what im currently lifting and for how long.

Kid.

Edit:
i have been doing some research and this is my proposed diet plan:



if you could give me feedback id appreciate it
the steak might be swapped for another chicken breast (most come in packs of 2) on some occasions, but theres not a huge difference if so.

shorty

ok mate looks ok....so your goal is to increase muscle mass ie get bigger......

workout the cals you body needs first off to maintain your weight....then up your cals by 500 and monitor your progress each week....1-2lbs of weight per week is good! make sure its not too much fat goin on you!

if your not gaining good weight then up the cals by another 100 or so and keep monitoring it till you are making progress!

training

i'd say as a starting point 3 times a week with weights & cardio...make sure you use proper form and dont go too heavy you dont want any injurys!!

day 1: chest, bicep's, abs - 30mins cardio at the end!
day 2: rest
day 3: back, legs, calves - 30mins cardio at the end!
day 4: rest
day 5: shoulders, triceps, forearms - 30mins cardio at the end!
day 6: rest
day 7: rest

big muscle groups like legs,chest & back do 3 exercises 3 sets for 10-12 reps.

the smaller muscle groups do 2 exercises 3 sets for 10-12 reps

key factors

get a good mass shake down you striaght after your training session
plently of good clean food
plently of rest
dont overtrain
keep workouts short and intense
lift heavy
be patient

hope this helps mate....oh one more thing don't buy Maximuscle products they are over priced for the size you get....get a good mass shake or whey protein and some creatine........myprotein.co.uk are good!! works out cheaper and you get more!!!

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newkidonthebloc

Cheers,
Ive got a tub of this maximuscle so i might as well finish it.

how do i work out how many cals i need to keep my current weight? i dont normaly eat alot, and my weight pretty much stays the same, that said i dont really do much other than go to work, because the way my shifts work, im working morning/afternoon/night most days. and most sundays i play 'paintball'

invisiblekid

newkid - looks like someone has been doing some research! Looks like a good diet. Only thing I would criticise is the lack of veg. Add some green veg to each meal. Something like broccoli.

Compounds are exercises that recruit a number of muscle groups. Your main ones are Bench Press (chest), Over Head Press(shoulders), Deadlift (back), Squats (legs).

If I could give you one tip to increase size, it would be to SQUAT!

As for only being in the gym 30 mins - what's the problem with that? Realistically, you'll train for something like 45 mins.

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newkidonthebloc

things like monge tout or green beans be ok? because they would go well with the rice /chicken.

i jut thought 30mins wouldnt be long enough and youd wana be in the gym for an hour, like i said im a complete noob so i have no idea, i am just trying to find out. this diet ive stuck up i can pretty much keep to,

though some days i might change the oats to 4x weetabix with milk or mussili, as eating the same thing day in day out might get a bit tedious.

shorty

sounds good mate.... aslong as you get some veg down you!!

as for training 30mins-1hr is pleanty anything after that you'll probably over train!!!

here is how to calculate you cals ... have a good read!!!

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newkidonthebloc

Cheers for the link mate.

heres my answers:

BMR (men) =
66
+(13.7 x weight in Kg 63.5) 869.95
+(5 x height in cm 175) 875
- (6.8 x age in years 22) 149.6

Total: 1661.35

not alot really :S

ok i do light exercise:
i ride my bike to and from work each day, and im on my feet and probably walk couple of miles at work around our kitchen, sounds unlikly, but if you think that your walking around for 10 -12 hours a day even if only a few steps it all adds up.

so my total calorie intake is 2284.36 per day.

so with my diet my callories are going up to 3100 roughly, would that be good enough to put weight on?

shorty

nice one just up it to 2000 cals and see how you get on!

good luck mate!!

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newkidonthebloc

Just a quick question.

the machines at the gym that have numbers next to the weight instead of how many kilos' does any body know how heavy each one is?

the guy at the gym said that they all are 5kg each, except the leg press which is 10k, that means level 11 on the latpull down one is 55 kilos, is that correct? because that seems like alot for some one of my size to be pulling? and im pretty sure thats wrong.

Magic Torch

That could be right mate, 55kg but its going through 2 wheels (the cable that is) which will lessen the resistance.

BTW Maximuscle cyclone is NOT value for money. Drop this ASAP in my opinion and buy a regular weight gainer. Use one of the board sponsors and get a nice discount.

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Ultimax

Hi Newkid...

I would forget the machines in the gym..the prob with machines is that they constrain your range of motion and are generally better for isolation work than working multiple muscles at once (ie. compound exercises)..

If you do see yourself as a classic hardgainer then as shorty said, less is definately more... so train with correct form, get your weights progressively heavier by gradually steping up the weight week on week, and stick to the basics... you want to aim for a 3 day split routine...something similar to the following...

Day1
Barbell bench press - 3 sets of 8,7,6...when you get to 3 sets of 8, up the wt
Incline Bench Press - 3 sets 8
Seated Dumbell Press/ Standing Military Press - 3 sets 8
Dumbell French Press (like skullcrushers but with dumbells) - 2 sets 8-10

Day2: Rest/ light cardio

Day3
Barbell Squats - 3 sets 8 (Heavy)
Leg Press - 3 sets 12 (Moderate wt, full range)
Standing Calf Raises/ Donkey Raises - 3 sets 12
3 sets 12 crunches (weighted with plate across chest)

Day4: Rest/ light cardio

Day5
Pull Ups/ Heavy cable Puldowns - 3 sets 8-10
Bent over Barbell rows/ Dumbel rows - 3 sets 8
Deadlift: 3 sets 8

Day6: Rest/ light cardio

Day7: REST

If you have the facility of a personal trainer, use the opportunity to get your exercise form correct... tell your personal trainer that you want to learn bench press, squats and deadlift, then use his advice and demonstrations to help supplement what you learn about these moves on this BB

As far as diet goes, you're pretty much there, but try eating a handful of nuts with your morning shake, and munch on a banana when you take your post workout shake. Try a grilled chicken breast with 30ml oilve oil as a dip as an alternative nightime meal... drink about 3 litres water daily...

You should also use a good multivit/ multimineral supplement

One other tip... if you dont see gains despite following the diet tips and training regime, up the cals and then perhaps drop the cardio for a few weeks and see if that makes a diff

wrt supps, branded proteins like maximuscle work out expensive... if you try pure whey protein, you can use this in recipes on this site (like protein flapjacks to give you an extra meal at work or when you're on the way home from work, or oatmeal/ protein pancakes as an alternative to your standard breakfast!) .... if you PM us your name and address we'd be happy to send you a free sample for you to try... unflavoured whey protein really is a great option as it presents so many varied options ... but the core of your diet should be good quality solid grub, and you already have most of this in your diet above ;)

Dont forget, you get an additional discount as a UKM member!

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newkidonthebloc

Ultimax thats great help with the time table as a 3 day split is what i can feesably manage.

When i get back in august im going to start a 'get results' package which is only 20quid, but for that you get a 12 week program and personal trainer help etc, so ill print off this 3 day split and say to them this is what i want to do, and get them to show me how so i can get into a routine.

ill drop you a pm, for a free sample, that sounds a proper good idea, just incorporating it into my cooking, and its somthing i can do at work (chef) so can carry that stuff around with me.

Thanks guys for all the help this time next year i will be a new person

Ultimax

what a decent bloke... even offered to pay for postage on the free sample!!!

We'll get the sample out in today's post mate!

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Pure Whey Protein and core Bodybuilding Supplements!
FAST n' FREE UK Delivery on everything!
Pure unsweetened Whey Protein from 6.25/Kg Delivered!
L-Carnitine fat burners - 20% Off
CREAPURE Creatine Monohydrate 500g - Europe's Lowest Price!!!
L-Glutamine and BCAAs - Check Site for latest prices

Price Beater Guarantee on ALL Products

For an additional 10% OFF on your first order, please use the discount code ULTIMAX during checkout


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Try before you buy - for a FREE SAMPLE of unflavoured whey protein, simply PM us with your name and address, or drops us an email with your username and delivery details to
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