peDz

Hi ive jus started bodybuilding just over 2 weeks ago and friends hav noticed sum changes alredy.
any way i work in a steel stockholders and as u can imagine my job is all lift so my muscles neva really get a day off and all the stuff i pick up is 50kg+

I'm Quite built any way due to this as am 19 6ft3 and weigh 16st6lbs and have been looking at all these supplements and they are really confusing me which one i should look into using

Any help would b very appreciated thanks

Conrad

Ok...in relation to your first question about wether your job will effect your bodybuilding progress. The awnser is that it will have a significant knock on affect in so far that you will be burning alot of calories at work and your body requires surplus or excess calories to grow. Idealy your looking to overeat by at least 500 calories. In otherwords, a man working behind a desk burns few calories at work and therefore in order to grow needs less calories than a chap in your trade who burns lots of calories. Put simply your trade requires you consume more food than the avergae joe. So as long as you feed your body with sufficient calories your job should not hinder progress. But dont feed your body with junk. There are lots of good examples of bodybuilding diets on this forum....id run a search mate.

With regards to your second question concerning supplements, keep it simple to begin. Whey protein is your first stop. Protein is essentialy the building block of your muscles. You need roughly nearer 2.5 grams per kilogram of bodyweight to satisfy your body whilst weight training. Consequently most bodybuilders supplement their diet with protein. But its a supplement.... solid proteins like beef, chicken and slamon etc form the basis of the diet. Protein powders just help ensure you get enough...because lets face it....if you weight 16 stone like yourself then you have to eat a hell of a lot of chicken to suit your requirements. So whey protein is the most important supplement to start with. Myprotein and bulkpowders are both site sponsors and offer cheap yet quality protein. If you spenf a little extra than express whey from boditronics (another site sponsor) is also very good. Site sponsors provide discount to members.

After youve introduces protein suplements into your diet id start looking at creatine. But id take one step at a time.

Post up your diet and training routine and im sure members will help you out. Its important we get these basics sorted and make the relevvant amendments before looking at supplementaion.

peDz

THANKS FOR A SPEEDY RESPONSE

My routine is pretty poor compared to others on this website for the first week i did 21 reps on each bicep and bicep curls 12 on each i did that for 6 days but ive still not got a routine i jus hava day off twice a week but do the same excerises on all the other days

this is wot i do

- Bicep curls , flies/reverse flies , bench presses , laterals, shrugs (if u no wot i mean)

Conrad

ok a simple push pull split to start will do the trick.

day 1 chest and tris
3 sets of flat benchpress
3 sets of incline dumbell press
3 sets of cable crossovers

2 sets of close grip bench press
3 sets of rope pull downs
3 sets of arm extensions

Day 2 - Back and Bi
3 sets of wide grip chin ups
3 sets of bent over rows
3 sets of deadlifts
2 sets of shrugs

3 sets of barbell curls
2 sets of concentration curls
2 sets of lying cable curls

Day 3 - Legs and Shoulders
3 X squats
3 sets of calf raise
3 sets of lunges
3 sets of leg extensions

3 sets of military press
3 sets of front raises
3 sets of lateral raises

Something along these ines should help to start with. Id aim for 10 reps to begin with.

Post up diet to get that sorted mate. Hope this helps

peDz

thanks alot


My Diet As My Training is bad

Breakfast 5.30am - As i start at 6 if i get up late then i dont have any but if i dont then 2 weetabix and a banana wen i get in work

Lunch 12ish - 4 Sandwiches (ham,chicken,beef,turkey,pork), 2 bags of crisp , banana, pear, apple, chocolate bars, yoghurt 1litre of pure orange juice

Tea 5ish - Depending on how i feel veg and meat mostly :lift:

Supper 9ish - anything i fancy

so bad in other words

ah24

Bulk that b*stard up to around 6-7 meals mate It dont look great but dont look terrible either. Go to the diet section for some info or examples there mate.

rubduckofdeath

Knock the crisps & chocolate bars on the head mate, get some nuts in there instead, the fats in those are far better for you.

mickus

Pedz

As you have already said your diet is terrible for weight training, there is alot of empty calories in there and you are seriously lacking in protein from whole foods plus supps

some basic rules for newbies

1. Eat every 2-3 hours (even if its 2 banana and pack of raw almonds)

2. Train only 3-4 days maximum a week (with your work 3 is ample)

3. Only ever train two muscle groups at a time

4. 1g to 2g of protein per pound of body weight

5. 40-50% Carbs 30% protein and 20-30% Fats (these are good fats)

6. Supplements Whey, L-glutmine, Fish Oil, Multi Vits and Udo's, WMS or
dextrose or maltdextrose (this is classed as a simple carb, great fo
(PWO)

7. Make sure you take a PWO (post work out) shake after finishing gym
with simple carbs in it plus some protein

If you are struggling to work out protein counts and things like that, here is a simple way of working things out

Each medium sized egg has around 6.5g of protein

Steak is 31g protein per 100g

Chicken is 26g protein per 100g

Dairy is usually 24g protein per 100ml

Nuts vary but are usually around 20g protein per 100g (these have good fats in them)

Anyway lad best of luck, let us no how you get on

peDz

started the training that been given on the website and tryed a slightly different diet here goes tell me wot u think

Breakfast 6am 2 weetabix and a banana

9am - banana

11am - two cookies

1pm - 4 corned beef buttys, yoghurt anuva banana, pure orange, 2 bags of crisp

3pm - full can of beans 2 rounds of toast no butter + 250g of chicken roll

5pm - 2 pork leg chops, load of mash potato peas and carrots

8pm - 2 banana's + salted peanuts



that any better?

Borris

dude i know how you feel about your job thing, i have worked on a paint line for 2 year, lifting car chasis parts onto jigs to go and get dipped, and yeh, they are heavy, starts to get heavy when u have to nock out 3000 parts in 8 hrs anyway.
it is possible though mate, took me a while to see what did actualy work,and cause i was burning that many calories, i have to eat nd drink every bout 45 mins. cause i have a fast matobolism anyway. i cant exatly take food onto the line with me either, so i carry home made mrp bars. nuts, raisons etc in my pockets. it is a fk on, the only good thing about this job is im ripped and do have muscles.keeps me fit. everything is possible mate

Conrad