Beginner in Need of Guidance

Bigger Stronger Leaner Beginners
1

Hey guys, I started lifting recently and generally caring about my health. And well I just want to get some output from you guys so I’m heading in the right direction.

I’m 19, 200 pound (varies a lot) 5’11. I’m on the chubby side. I guess I could say I’m a sporty since I do a lot of activities that keeps me active. I’ve been lifting for over a month now and seen no particular gain…

Heres what my workout looks like.

3x8 Bench press
3x8 Squat
3x12,10,8 fly’s
3 sets of barbell bicep curl
some other random workouts always with 3 set putting more weight each set.
After that me and my buddy always go for a session of ultimate frisbee ( I use that for my cardio )

I realise I’ve got no organisation at all so any output would be greatly appreciated. And yes I have read the beginner’s articles but theres just so many contradiction in everything I read its like im always doubting my choices everytime I read a new article.

Diet looks like this

Meal 1
Cheese omelette
multivitamin
Fish oil

Meal 2
Chicken tomato lettuce sandwich
a fruit

Meal 3
Steak and vegetables

Meal 4
Pre workout Protein shake
fruit
Multivitamin
Fish oil

Meal 5
2 pb toast ( cant help myself with this one I always get a maaad craving by the end of the day. Any substitute idea would be greatly appreciated)

Now I dont know if I should concentrate on cutting or just building muscle. Kinda torn inbetween. I’ve been eating ‘clean’ for a month and a half ( except for beer on weekend but hell, gotta have some fun I guess) and I still weight the same really.
So yeah I figure I should get some sound advice.

Sorry for the bad english and thx.

2

If I were you, I would eat clean and do starting strength.
For diet, try adding some veggies and either some egg whites or lean ham or turkey to the omelette. If you’re having dinner within 3 hours of lifting, go ahead and have some toast with your meal, preferably whole wheat, and be sure to get some protein in your last meal of the day.

3

You are doing no shoulder work, not directly anyway. Thats where I think you will see alot of early gains. I started 3 months ago and have almost overworked my shoulders. Non of m tshirts fit me! Im not saying its the answer. But add in as much as you can If you are really serious about it. The more you put in the more comes out.

PROTIEN:
Eat a protienous snack/meal every 3 hours in order to keep the body anabolic. Also amino acids are imporant. Red meat is good for them but I buy them from Holland and Barret, take 3 with every MEAL, and they work a treat. Also have a protien shake before bed.

Check out my profile and yu’ll see the change I made to myself in under 3 months.

STAY POSITIVE
Peace

4

[quote]Naturanabolic wrote:

PROTIEN:
Eat a protienous snack/meal every 3 hours in order to keep the body anabolic. Also amino acids are imporant. Red meat is good for them but I buy them from Holland and Barret, take 3 with every MEAL, and they work a treat. Also have a protien shake before bed.
Peace[/quote]

Protein, when your body digests it, becomes amino acids.
Any complete (i.e. animal source) is good for amino acids.

Supplementary aminos with your meals are unlikely to be of major benefit unless you have a serious digestive disorder or you just ain’t eating enough protein.
3x amino1500 tabs will give you about 4.1g ‘pre-digested’ whey protein. You’d be better off eating more food.

5

[quote]Protein, when your body digests it, becomes amino acids.
Any complete (i.e. animal source) is good for amino acids.

Supplementary aminos with your meals are unlikely to be of major benefit unless you have a serious digestive disorder or you just ain’t eating enough protein.

3x amino1500 tabs will give you about 4.1g ‘pre-digested’ whey protein. You’d be better off eating more food.[/quote]

I think you are under estimating the effect of amino acids. Amino acids can be looked at as the little builder blokes running around creating new protien within the body.

Protien from an animal or supplement surely has to be converted and turned into protien to build muscle, the amino acids fascilitate the creation of muscle within the body and therefore taking an amino acid supplement WILL benefit the bodys ability to build muscle.

I EAT

4 eggs breakfast, small bowl porridge. about 8.30 am

half tin of tuna and brown bread. about 11.30 am

Lunch whole tin of baked beans on large jacket potato. about
2 pm

protien shake when I get in bout 5.30 pm followed by Creatine and workout

Protien shake after workout

Meal about 2 hours later, with either 2 chicken breast, 4 mint lamb chops, 1.5 grilling steak. All will be grilled and served with potatoes. I love tatos.

Protien shake before bed.

AMINO ACIDS WITH EACH MEAL, BREAKFAST, LUNCH, AND DINNER.

I am growing quite happily. And I will not drop amino acids as they help me build hard muscle.

6

Yeah your diet isn’t terrible, better than a lot of people’s, I’d think the main problem is the total lack of organization of your workouts… I’d say pick a program written by someone else and stick to it…

Starting strength was suggested above, I know a lot of people have gotten great results from it. So, pretty much what ninjaboy said

7

I have a pretty small suggestion on Meal 5, the PB and toast one.

You would be better off by just adding that PB to your PWO shake and then eating a cleaner meal, say lean beef and a spinach salad. That way you can still curb that PB craving and you’ll be better off with the beef and spinach over the toast.

And while you’re at it, might as well make sure that you’re getting some good natural peanut butter, not that Reese’s shit.

8

Thx everyone for your input.

And I will try that PB added to shake :slight_smile: