Chris4Pez

Hi I am fairly new to all this type of training and am seeking as much info as possible off ppl who have already been there and don't it first hand e.g you guys!!!!

I am currently 21 years old (22 in October ) and am just entering into the bodybuilding world and want to make gains as much gains as possible but i am confused at the minute as to if i should start training to lose excess BF like i am training at the minute or to train for mass and cut BF after???

At the minute my training is as follows:

Mon Weights
Tues Abb's,Back (non weights) and Core
Wed Weights
Thur Same as Tues
Fri Day off
Sat Weights
Sunday Off

When doing weights i currently train Legs on there own, Chest and Tri's, Back and Bi's and shoulders on there own also.

I have already been told i need to work on my diet by a few ppl on here but thats on a different forum but i can not sort out my diet properly if i do not know if i am trying to lower BF first or Bulk up and then cut down, so please could anyone help?:confused:

Cheers Guys

Chris4Pez

Sorry guys forgot to post my stats that would be a help lol

As I said I am nearly 22 and 5'9"
I currently weigh 84kg
my BF is around 20%
My Goal Is to be as big as Possible with quality lean mass enough to enter into contests and hopefully win

mickus

Hiya lad,

Welcome to the board and the weights scene...

I would firstly **** can your routine since you are just starting out, you will get greatest gains from doing a 3 day split say mon wed fri using mainly compound movements such as deadlifts, squats, flat bench, shoulder press, etc...

There are many different programs on here so take a look at the 5x5 program or the push pull program which I think you would get greatest gains from over your first 6 to 12 months...

When first starting out there is no point doing lots of isolation exercises so stick with compound movements that work your entire body each time and you will make fast solid gains as long as your diet is in check..

Couple of simple pointers

1. Eat evert 2-4 hours aim for 2-3 hours but some people jobs get in way
2. 1g to 2g or protein per pound of body weight that you are
3. Use post work out shake with some simple carbs and protein (simple carbs are bananas, wazy maze starch, dextrose, etc)
4. Take in some form of complex carbs with each meal eg Oats, potaotes, brown rice, brown pasta and brown bread
5. Take in protein with each meal such as fish, red meats, eggs, low fat dairy
6. Aim for 5-8 meals daily, if you cant eat that much slowly work up to it

If you wanna lose some BF at the same time do 30-45mins of brisk walking in the morning before you have breakfast....

Supplements

1. Whey Prtein Isolate
2. L_glutamine
3. Weight gainer (this one up to you, I use as meal replacements somtimes)
4. Creatine CEE is best type
5. Fish oil
6. Multivitamins
7. digestive enzymes (help if you aint processing food quickly enough)

If you need any more help give me a PM lad...