Complete Newbie. Want to bulk up. Advice?

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krzysiekz
Hey guys,

As you can see, I'm very new here! Had a short look around the forums, etc and then decided to make this post.

Here's some info. before we start.

AGE: Almost 19
WEIGHT: 76KG or 167LBS
DIET: None
PREVIOUS EXPERIENCE: Very Little
BFI: Not sure. Not too big, a little bit of a gut, not too much though.
HEIGHT: Approx. ~180CM or 5.9FT

What I would like to do:

- I would like to lose that bit of a gut I am slowly forming. It's nothing huge.. but would rather not have it. In the end, it's not some huge deal... but definitely would like it gone.

- Would like to bulk up considerably. Right now, pecks are not in shape (very very little definition), abs are probably there but layer of fat on top of it does not allow them to show, etc. Biceps are slightly defined, tris certainly need work.

- Want to bulk up, and have some nice pecks, and big arms (bi's, tri's etc) and I assume the abs would come with it, if I lean down.

If you could guide me in some basic points for me to start, I would appreciate it!

Things like:

What type of excercises I should do, perhaps give me some ideas... an example routine work out?

Which excercises should i DO or NOT do together, which muscle groups should I avoid doing together on the same day, what type of break they need after a work out, all of that type of basic stuff.

What type of diet should I stick to? Be specific please, what type of food? Chicken, etc etc?

Protein powers, lay off of it for a while?

Any info. would be helpful!

Cheers!  

04 Jan 2010 18:00

californiaron13
ok so u wanna bulk up and get lean at the same time, its possible!
all u gotta do is start working out. but u have to do it right!
a very basic routine that u would try would just be to pick an exercise that would isolate each muscle group and do about 5-6 sets with no less than 6-8 reps.
this will get u ur base. u cant get bigger without a proper base. as far as when and how u train ur muscles just try and pick 3 a day and 3 the next, just always make sure u are not over exerting yourself. so for example monday: chest triceps shoulders. do 5 sets of bench 5 sets of cable presses and 5 sets of lateral raises. its that simple. if u feel that you are not getting the most out of your workout then add more weight and add more sets!

the most basic routine i would give is this:

back- lat pulldown
chest- bench press( machine)
biceps- preacher curl(machine)
triceps- rope press downs
shoulders- lateral raises( machine)
quads- leg press( peg not loaded weight)
abs- crunch machine.
for each of these exercises use a moderate weight that will make u struggle for 10 reps. and just do 5-7 sets depending on the discomfort. choose which body parts u want to train out of the 6( abs can be done every day) and split it up throughout the week, hope it helps  

05 Feb 2010 01:53
WeightGainNet
The first thing I would ask myself is, do I want to get rid of that gut, or do I want to bulk up and gain muscle. It's extremely difficult to do both at the same time and your progress will be painfully slow.

Contrary to what many people will tell you it's next to impossible to lose fat and build muscle at the same time. They are conflicting goals.

If you want to gain muscle you need to eat more calories than you burn off. If you want to lose fat you need to eat less calories than you burn off. See what I mean?

Once you decide what you want to do, you need to find the right workout and diet plan. If you do a search online you should be able to find a solid plan for free to get you started.  

13 Mar 2010 22:18
johncline
Recommended Ways to Gain Weight

Have meals with the right balance of proteins, carbohydrates, and the right kinds of fat (such as unsaturated and monounsaturated fats, olive oil, canola oil, pistachios, almonds and walnuts). Heinemann suggests the following ratio: 60%-70% carbohydrates, 10%-15% protein, and a small amount of fat.

Eat foods higher in calories, vitamins, and minerals, as opposed to higher in fat or sugar.

Pack more nutritious calories in each serving. For example, you may add grated cooked eggs to mashed potatoes, ground chicken to soups and gravies, cheese in casseroles, eggs, and soups, and nonfat dried milk in soups, shakes, milk, and mashed potatoes.

If you get too full too fast, try having more high-calorie foods or slices of foods as opposed to consuming the whole thing (raisins versus grapes, granola and Grape Nuts versus corn flakes, mango slices versus the whole mango).

Limit drinking beverages to a half-hour before and after a meal.

Drink mixed juices (apple/berry, peach/orange/banana as opposed to one juice beverages) for a higher calorie intake.

With moderation, you may add in good fat sources to meals such as nuts, avocado, olives, and fatty fish (salmon and mackerel).

Snack in between meals. Nuts, dried fruits, and yogurt are good options, but it's also important to find nutritious foods that you will enjoy.

Have a nutritious snack before bedtime, such as a peanut butter sandwich.

Most importantly, add a teaspoon of olive oil wherever you can.

read more here www.blog.strengthcreation.com

hope it helps:thumbs:  

18 Mar 2010 19:13

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