Puddy

Firstly hello to all... My first time here.. so exciting :lift:

Secondly. Apologies if i've put this in the wrong place cos i need advice on supplements AND training so i was torn between both forums.

Basically im just staring out. I weigh 56KG and 5'7'' tall 26 years old. My goals in training are a flat stomach with some deifintion and i really want to bulk up my boney girl arms. Tired of everyone wanting to wrap their hands around my tiny little wrists.

I go gym 3/4 times a week currently and doing about 30 mins cardio and 40 mins weights. Although i'm feeling fitter im not seeing any movement towards my goals and so wanted so advice from seasoned ladies/gents with regards to training and supplements.

Some people at my gym have mentioned Whey protein... What do you all think? I've been reading this site trying to get a plan but there is so much info i dont know where to start

Thanks to all

Puds :beer1:

ewokbowes

Your best bet is to post your diet and training program, that way people will be able to give you better advice. Try to cut your cardio down to a minimum maybe once or twice a week otherwise you'll be burning extra calories your body needs to grow. With your diet if you dont already have 1 you should try to eat between 6 - 8 small meals a day, there are loads of diets on the forum you can use someone elses or mix and match. Hope this helps a little.

__________________
Never be the grey man

LEWIS

i guess you dont have a current diet so here goes
i will keep it basic and simple

6 meals a day 60g carb, 30g protein, low fats
(use a high carb protein shake) - look on 'my protein'

keep your exersises simple, 3 days a week weights

da1 - back and arms
day 2 - chest and triceps
day 3 - legs and sholders (maybie split this day if you want)

do the cardio after session (20/30 min fast walk - not running)

remember eat all the time thats the key (basmalti rice, jaket potato, sweet potato for your carbs)

(tuna, chicken, beef, turkey - for protein)

dru0111

Stick to big compound exercises for growth - squats, deadlifts, dips, pull ups, bench press... Try to avoid to much isolation training for now. I would advise not doing any cardio on the same day as a weights session, do it on your rest days one or twice a week.