kaz28

I have just completed my first day of my new BB program. As you can see a long way to go.
Any help along the way would be great.



Have I posted the picture correctly - I can't the hang of putting the picture up - any suggestions?!

Geo

Yeah we can see the Pic fine Kaz, Hope all goes well for you. We'll be giving you support along the way so dont be afraid to ask questions, the more the better i reckon.

Good Luck.

Geo

kaz28

I guess it worked another couple of pics then - any suggestions on what I need to work most.. some people at my gym have suggested work my chest and hamstrings???!! What do you lot think??

Geo

What are your plans, are you competing etc??

Geo

kaz28

I would like to one day. I've only just started the whole BB thing so hopefully be able to compete in the near future if training and diet goes according to plan. How long does it usually take to get into shape??

wogihao

You have no problems with fat, ect so thats a good start.

I would say focus on heavy compound exersises like squat, overhead press, bench press, deadlift, bent over rows.

There all exelent movements and will totaly change your look in the comming months.

like sure focus on hamstrings if you want but do them at the end of the leg workouts.

kaz28

Thanks wogi will definately incorporate that into my training... the advice on this site is fab... I am getting addicted already!!! Cheers everyone!

Geo

Keep us posted on your progress Kaz..

Geo

kaz28

My training and diet so far:
I am new to BB so any suggestions would be great!
I thought I'd follow the RO-CHO eating plan!?
Day One: No carb day
7am - Walked the dog some light jogging inbetween
8am - 1 egg and 2 egg whites, Whey Protein shake
10.50 - tin of tuna (drained) with 1/2 tin of drained choppped tomatoes
13.00 - Wafer thin Smoked turkey (7 slices) 1 heaped Tbs Low fat cottage cheese, Bostro lettuce, 4 cherry tomatoes. 1 Tbs Veridian Sports Perf. Oil
16.30 - Whey Protein with Cod Liver Oil + Evening Primrose Oil tab, x2 Glucosamine Tabs
18.30 - 1 Sainsburys 100% beef burger (grilled - all fat out) x2 cherry toms, Spinach and Green beans dry fried.
10 - Bed
Day Two: Low Carb day
6.30 am - Museli with 1/2 semi skimmed milk and 1/2 water, 2 heaped tbs Low Fat Cottage Cheese
8.00 - GYM - CHEST and TRICEPS - Maximuscle Creatine whilst working out - (finished rest after workout)

5 mins X-trainer warmup
Bench Press - 1x20 Just bar; 1x12 @2.5kg each side; 4x12 @ 5kg each side
Flies - 1x12@2.5kg; 3x12 @5kg
Incline Bench - 3x12@7.5kg; Notched up back rest 3x12@7.5kg; notched up again 3x12@7.5kg
Pec Dec - 3x12@12.5kg
Seated Chest Press Machine - 3x12@25kg
Tricep (dumbell Overhead - sorry don't know name of this exercise) - 3x12@7.5kg - used 2 hands
Tricep dips on bench 1x12 feet raised; 1x12 feet on floor (someone pinched bench!!) ; 2x12 feet raised again

10am - Whey Protein shake with Veridian Sports Perf. Oil
1pm - tin of tuna drained, Raw Spinach, 1 heaped tbs Lo Fat Cottage Cheese, 4 cherry toms, 1 beetroot
4.30pm - Raw Spinach, Wafer thin SMoked turkey (7 slices), 1 tbs Low Fat Cottage Cheese, 1/2 packet of micro rice
6.30-7pm - Green bean, Sainsburys 100% beef burger (grilled, all fat out) 1 tbs Low Fat Cottage Cheese
10pm -Bed

Day 3: High /carb Day (today so far)
6.30am - 4 fried egg whites wth 1 tbs cottage cheese, bowl of museli - 1/2 water 1/2 semi skimmed milk, multi vit
7.30 - GYM - LEGS
Maximuscle Creatine whilst working out finished drink after workout

10 mins X-Trainer Warmup
Squats - 1x12 squats no weight, 2x12 with 10kg D.Bell each hand
Squat Rack - 3x12 with 10kg each side of bar
Multi directional lunges (forward - side - back) holding 5kg dumbells 5 each leg
Horizontal Seated Leg Press - 1x12@70kg; 1x12@80kg; 3x12@ 90kg (will increase weight next time)
Leg Extensions - 1x12@30kg; 3x12@40kg
Leg Curls - 1x12@40kg; 3x12@50kg

8.30 - Whey Protein with Veridian Sports Perf Oil on 1 Weetabix, 1 apple,
1pm - Just making myself Wafer thin Smoked Turkey (7slices), Broccoli, 1/2 pack micro rice, 4 cherry toms, 1 tbs Low fat cottage cheese.

Am I on the right track?!? I know its early days yet.

wogihao

You dont need that x-trainer warmup its just takeing away energy you could use for lifting weights. As long as you go carefull warming up doing the exersises your be fine (like your doing) just try it for a week. See if you notice a diffrence.

Try and streach your muscles that your training inbetween the sets as well it gets blood into the muscle and its usefull for growth + helps prevent soreness the day after.

If you want to do x-trainer then do the carido type stuff after the weight training.

You made a good start! keep it up.:lift:

kaz28

Will do thanks for that!!!!

When will I start to see results?? I'd love to be able to do a local show at the end of the year, is that pushing it or should I concentrate on training for this year?

wogihao

even chemicaly assisted you would realy be pushing it to compete in 1 year.

I meen yea do the show but do it for the experence will be good for your confidence.

I think your looking at a few years of training but then everyones diffrent.

But changes there again sometimes its subtle changes (especialy when your natural) your notice your strenght going up, your finding the training easyer ect.. loseing fat ect..

The best thing is when people see you a few months in that have not seen you for a while. They will notice the diffrence even if you cant see it yourself.

Littleluke

1 year is too soon imo. Give it time. Bodybuilding is a marathon not a sprint

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2008 UKBFF South Coast - Runner Up

2008 Muscle Mayhem - 2nd place (qualified for NABBA Novice Britain)

kaz28

So what's the differance in classes, I noticed there are fitness classes at the BB shows. I apologise for the novice questions, I'm just trying to get as much info as poss. Thanks again!

wogihao

I best leave that question to someone else as I have some strong opinion on fitness & figure lol.

But yea theres diffrent classes, its very hard to tell what the judges want in these classes sometimes they want a soft hooker look others want more of a 90s riped ms fitness type. but it changes depending on the phases of the moon and what the judges squeeze's condition is in on the day.

Your be judged on such hard won assests as breast enlargments, cosmetic procedures, costume... the essential stuff of your hours of work in the gym.

Needless to say, I would stick to bodybuilding.