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07-06-2005, 04:12 PM
| #1 (permalink) |
| Newbie Trainer Join Date: Jun 2005
Posts: 4
 | near total beginner hello there, this is my first post to the forum. i have been going to gym irregularly for about 6 months, though the last month has been disrupted as my gym has been taken over by new owners and therefore been undergoing a "make over." i was going roughly 2 days a week, however have now registered with the new gym and am prepared to go more if needbee. i am of a relitavely small build, I am about 5"5 and between 9.5-10 stone. i am fairly slim, but not really toned. im sure many people come to sites like this asking nearly the same questions, especially near the summer. im not really just interested in "just for the summer" though, more a long term thing. im not interested in becoming large, as it would not fit my body type and i dont think i really have the time im guessing it takes anyway. what i just want is to become toned really. i would be grateful for anyone to suggest a routine and diet for me, with examples of meals to eat and reps. perhaps also excersises i can do fairly easily at home? i have minimal equipment however. as i said i am a beginner, so possibly a little more explaination would be needed as looking though the different threads im not too sure about everything and dont understand many of the excersies, though obviously i can look these up on the net anything would be greatly appreciated! |
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07-06-2005, 04:20 PM
| #3 (permalink) | |
| Banned  Join Date: Nov 2004 Location: Camden, London, via Cardiff.
Posts: 2,794
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07-06-2005, 06:29 PM
| #4 (permalink) | ||
| LEAGUE LEGEND!  Join Date: Apr 2003 Location: UK
Posts: 3,082
| Welcome to the board mate..... i Quote:
If you read this thread: http://www.uk-muscle.co.uk/form-technique/7907-rep-range-building-size.html you will find that there is no singe routine that works for everybody, and variation in training styles is often the best way to keep progressing which is a point Silentbob made in his excellent post.... Quote:
Don't be fooled, you have to build muscle to shape you body. This means there is no reason why you should have different diet or training habits to a bodybuilder. It isn't easy to build muscle so don't think that a few weeks of chucking Iron around that your going to look like the incredible hulk. Most of the 'Men's Health' models are bodybuilders anyway. Post your current diet and training routine and we can deconstruct it and suggest some positive criticism and some improvements. Best of luck, Jock | ||
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07-06-2005, 06:32 PM
| #5 (permalink) | ||
| UK-Muscle Moderator  Join Date: Oct 2003 Location: SW London
Posts: 11,762
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__________________  Affiliate of Bulk Supplements Direct Discount Code= BSD290 UKBFF southcoast 2008, O80kg Champion | ||
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07-06-2005, 06:46 PM
| #7 (permalink) | |
| UK-Muscle Moderator Join Date: Oct 2003 Location: SW London
Posts: 11,762
| Quote:
__________________ Affiliate of Bulk Supplements Direct Discount Code= BSD290 UKBFF southcoast 2008, O80kg Champion | |
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07-06-2005, 07:03 PM
| #9 (permalink) | ||
| UK-Muscle Moderator  Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 24,337
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 Jocks advice is excellant. Post up what you eat and how you train and we will give you some help here. | ||
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07-06-2005, 08:02 PM
| #10 (permalink) |
| Newbie Trainer Join Date: Jun 2005
Posts: 4
| right, cheers for taking the time to write all that. at the moment i dont have any sort of routine, as i dont really know where to start. basically cardio on the running/rowing machines whilst doing a bit of light weight training and sit ups etc at home. so not really any sort of routine at all. my diet does consist of small meals, which i have been told is much better than just having 3 main meals. probably at the moment the average day would see me eating: 1: boul of cereal and piece of fruit 2. couple of tins of tuna and piece of fruit 3. pitta bread filled with salad and some form of meat, (chicken or pepperami usually!!??) with yoghurt and piece of fruit 4. some form of pasta based meal, however generally microwave as by this time i cant be bothered to cook anything! i know this last one is particularly not ideal, having pasta late afternoon and microwave meal. being only 19 at the moment the old man does by the food for the house, which makes it hard finding variety as hes pretty crap at it. but im gunna start telling him what to get for me once i know a little bit more about what im doing. |
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07-06-2005, 10:42 PM
| #11 (permalink) |
| UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 24,337
| Well, your diet does need some help. Meal 1. would be better if it was oats, eggs. Or oats, some whey protein in the oats and some butter. This gives you all the carbs, protein and fats you need. Meal 2. need some good fats in there like fish oils and you can add a little mayo to the tuna for the addition of fats (not preferred but). Meal 3. needs a bit more protein in there and some more good fats. meal 4. the microwave food is not preferred. The Microwave puts out massive heat and will ruin alot of the nutrients and enzymes of the foods. Better off eating a vegetable than a fruit. What I mean is fruits in the morning and vegetables in the afternoon. This covers a whole array of vitamins and minerals. Yogurt is ok but mostly if it is the plain stuff. It can be doctored up using some whey protein, some cream, vanilla extract, and some honey. Man does this taste awesome like this. Plus you will get protein, carbs and fat, not to mention the good intestinal flora. I will comment later when I have time on the routine. But for the most part basic compound exercises like bench, military, squats, dead lifts, pullups, dips should do nicely. |
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07-06-2005, 10:58 PM
| #12 (permalink) |
| LEAGUE LEGEND! Join Date: Apr 2003 Location: UK
Posts: 3,082
| Diet Smaller meals more often is defintiely the best way to make sure you are getting the right nutrition to fuel your workouts and build muscle. 6-7 meals a day is fine, or if you want to eat by the clock every 3 hours will also suffice. There are numerous benefits to this the first that the body is more adept at utilizing smaller amounts of nutrients as opposed to larger amounts in single sittings. Protein, Carbs and Fat not required by the body will be simply excreted out or stored as fat. First off, you've got to realise that protein is key, it is the building block of muscle and you will never gain much without it. Carbohydrates are also crucial in a stable diet, both for energy and the absorption of protein. Types of carbohydrate are determined by the G.I index, which ranks types of carbs by the ease in which they are converted into energy and their effect on the bodies blood sugar and insulin levels, all the info about the GI index can be found here www.glycemicindex.com A limited amount of fat is also important for general health (skin, eyes, teeth) and will have a beneficial effect on the immune system if the correct types of fat are consumed (hackskii is the expert on this) When trying to add muscle it is generally accepted that per pound of bodyweight 1-2g of Protein 2-3g of carbs and 0.2g-0.5g of fat is the optimal amount. There are several times during the day when protein intake is crucial, the first thing you eat in the morning has protein in it, your body has been deprived of nutrition for hours and is screaming out. it doesn't have to be a large amount but enough to stave of muscle catabolism (wasting) The second time should be immediately after your workout (within 30mins) most people prefer to use some form of supplement such as whey protein powder for this simply because it is easily mixed as quickly absorbed, you can also speed up the absorption (this links back to the GI index and insulin levels) process by adding a simple carbohydrate (or refined sugar) to your shake (post-workout nutrition is explained in this link http://www.teenbodybuilding.com/derek9.htm) This is the only time you should think about consuming large amounts of simple carbs and purposely spiking your insulin, the rest of the time you shoud consume low GI carbs as they take longer to be broken down and are used more effectively by the body. You must also drink an adequate amount of water every day, water is a critical component of muscle and should not be ignored. Training This is slightly easier, to build mass you must perform compound exercises on a regular basis, these are the larger exercises that take a while to learn as they use a number of muscle groups as opposed to just one. They also have been reported to increase natural testostrone and growth hormone levels. Here is a brief explanation why compounds are better than machines or isolation exercises: http://www.criticalbench.com/compound-exercises.htm Split your training up like this so you train 2 bodyparts in any one session: Monday: Chest + Biceps Wednesday: Legs + Triceps Friday: Back + Shoulders Start of with reps of about 8-12 for about 3-4 sets, keep the weights challenging but not too heavy as you will be learning the exercise and will leave yourself open to injury if you try and run before you can walk. Once you feel more confident you can move on to lower reps of 6-8 of 4-5 sets. Leave a day in between to recover and try and get 8 hours sleep every night. The best of luck, Jock |
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07-06-2005, 11:47 PM
| #13 (permalink) |
| Newbie Trainer Join Date: Jun 2005
Posts: 4
| so could you give examples of small meals i could eat? i dont eat eggs, but am happy to eat them in foods. otherwise, im not fussy at all. also, i have a very small amount of knowledge on training, so what type of excersises could i use? im guessing once u say the names ill have to look them up on the net to see what they actually are! i have dumbells at home, but have everything else needed at the gym. thanks very much for all your help so far! |
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07-06-2005, 11:54 PM
| #14 (permalink) |
| LEAGUE LEGEND! Join Date: Apr 2003 Location: UK
Posts: 3,082
| Compound exercises are generally 'the big three' which are the Squat, Deadlift and Bench Press although there are plenty of others such as dips, chins, military press etc. Do a search on 'compound' or 'olympic' exercises on google or look on this site for a detailed exercises description http://www.exrx.net/Lists/Directory.html There are millions of meals you can make, come on mate use your imagination!!! (Chicken, Beef, Tuna, Cod, Turkey, Salmon all contain protein! There is a recipe section lower down the board if you are stuck. Jock |
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