Can Someone Guide Me Please?

Training Over 35 Lifter
1

hello guys, first off i am 25yrs old 137lbs, been always skinny all my life, genetically my parents are small people,my metabolism
is very fast hence i dont put on weight easy,i am trying to get to about 150-160lbs WITHOUT any kinda off suppliments, i am one off those ppl who thinks because of a bad experince, that i should stay away from weight gainers and protein suppliments,and besides i am getting older and wont want to put all that stuff into my digestive system.i would like to know since i am about to start a new program if i can eat natural foods and get some gains, this is my training schedule:

Monday - Chest/Biceps
Tuesday - off
Wednesday - LEGS/SHOLDER
Thursday - off
Friday - TRICEPS/BACK
Saturday - off
Sunday - off

i will be starting off with compound movemnts with free weights,
i am basically looking for abit off advice with eating natuarl foods, like what i should eat and what to stay away from,hope to hear form someone soon. :slight_smile:

2

I think the best guidance that I can give to a 25 year old kid looking for beginner advice in the Over 35 Lifer forum is to try reposting this in the Beginners forum. Make sense?

3

Absolutely, it all begins with food - the most anabolic substance. Diet should consist of whole meats, fish, dairy (if possible), fruit, berries, nuts, and colorful veges. Whole grains (oatmeal, quinoa, etc) first thing in the AM, and post workout. It really doesn’t need to be any more complex than this. I would take a quality multi-vit mineral complex to bridge any dietary gaps, but that can be optional, as well. Eat 5-7 meals a day.

DJ

4

First off supplements are food. Your body does not know the difference. Supplements are simply away to get more of what your body needs to grow into your body. You can only stuff so much natural nutrients into your body without bloating yourself. Eat every two hours and work your ass off at the gym. Read articles, there is a lot of information on this site. Not everything works for everyone, if you don’t see results within a month switch it up, try a different routine. Read more articles, supplements do work, research them from multiple sources not just one.

Don’t wear blinders, be willing to change and try new ways. Hire a good trainer and listen to them, if you don’t see results find another trainer. Read more articles and books, every thing you need to know is out there waiting for you to find. Basically success will not come to you, you have to go and get it. So eat and work your ass off. If you don’t feel your workout you just wasted it. Two types of hurting, one from growth (good hurt) and one from injury (bad hurt). If you’re not burning you’re not working.

Good luck is for dreamers, good work is for achievers, corny but true. Giver hell and never look back, you’ve already been there.

5

oops my bad sorry guys typo error, i am really 35yrs, thank you for the advice, think i’ll start very slow, and just try increasing my meals, also will start off with compound lifts and see what happens, thanks again guys apprecite it.

6

Compound movements - Bench, Dead lift, and Squat, variations of each. Eat, Eat, Eat but eat clean. Lost of good reading for you to do. Beginners blast off program is a good one!

Welcome to the site and your new buff body! If you read and heed you will make some QUALITY gains!

7

[quote]redserv wrote:
hello guys, first off i am 25yrs old 137lbs, been always skinny all my life, genetically my parents are small people,my metabolism
is very fast hence i dont put on weight easy,i am trying to get to about 150-160lbs WITHOUT any kinda off suppliments, i am one off those ppl who thinks because of a bad experince, that i should stay away from weight gainers and protein suppliments,and besides i am getting older and wont want to put all that stuff into my digestive system.i would like to know since i am about to start a new program if i can eat natural foods and get some gains, this is my training schedule:

Monday - Chest/Biceps
Tuesday - off
Wednesday - LEGS/SHOLDER
Thursday - off
Friday - TRICEPS/BACK
Saturday - off
Sunday - off

i will be starting off with compound movemnts with free weights,
i am basically looking for abit off advice with eating natuarl foods, like what i should eat and what to stay away from,hope to hear form someone soon. :)[/quote]

You need to eat more to gain weight. Weight gainers are basically protein + sugar. You don’t need that. Protein should be considered food. There are other supplements that could help you, fish oil and multi-vitamins come to mind.

The beginner stickies will give you basic nutrition information. You need to make sure that what food you get is highly nutritious and not empty calories. You can’t build muscle with donuts. You can gain weight, but I don’t think that is your goal.

Your basic diet should be made up predominantly of meat, fish, poultry, eggs (wild or grass fed / free range is best), vegetables, fruit, herbs, spices, nuts and healthy oils (especially olive, flax, fish). You can add whole grains and dairy for weight gain, minimize these for fat loss. Minimize processed foods, white flour, sugar and eliminate trans fats.

Your program could be improved greatly. You need higher frequency in order to stimulate adaptation. Waiting 1 week between body parts only works if the intensity of your workout is precisely sufficient to cause supercompensation exactly 1 week after you train. The odds of this happening is small.

Start with a basic beginner program like Starting Strength. Once that runs it’s course and you can no longer recovery from frequent training, move to an intermediate program like Bill Starr’s 5x5. There is an advanced version of this as well. The idea is that frequent workouts build conditioning and you are able retrain before recovery is complete and the benefit of each workout accumulates.

Stu

8

[quote]redserv wrote:
oops my bad sorry guys typo error, i am really 35yrs, thank you for the advice, think i’ll start very slow, and just try increasing my meals, also will start off with compound lifts and see what happens, thanks again guys apprecite it.[/quote]

Couple of quick questions:

(1) What was the bad experience with supplements?

(2) What do you consider natural?

Not all supplements are the same. A protein powder like Biotest sells on this site is mostly natural ingredients. If you are shooting for at least 1 gram of protein per pound of body weight, Metabolic Drive is an efficient way to hit that goal. So I recommend you think about adding that to your diet.

As far as impact to your digestive system, I suspect your gut will have an easier time processing Metabolic Drive, plus a tablespoon or two of milled flax seed, than it will an eight ounce serving of steak. So I recommend adding milled flax seed to your diet too. By the way, fiber is natural.

The last supplement I would recommend you add is fish oil. It’s hard to get enough good fats in your diet just eating unprocessed whole foods. They sell a good one here (Flameout) or Carlson’s is also a good choice. Fish oil is natural.

9

well once again guys, i apprecite the very good advice by everyone, i decided to start 3 days for each week since i have never done weight lifting seriously, thats just my way off getting the body adjusted to my new plan,as for supliments, this may sound crazy, but i tried lifting weights about 2 yrs ago and went form 137 to 145lbs, mostly in the tummy area taking weight gainers, it was nice to fianlly add some pounds to my skinny frame but it was not what i was looking for.

what made it worst was that i was getting a pain under my right nipple on my chest,it felt sore, then it started to get inflamed,i did XRAYS and nothing showed up, untill i went to this cancer specialist, that said i had a lump under the nipple and i should remove it and test it for cancer, i did all off the above and everything was fine, he said the weight gainers have stuff in it that could off caused it, i DONT believe it, but i am scared as hell to take any kind off suppliments again, however i cant prove that what the doctor is saying is alot off crap, so thats whay i have a problem with any kind off suplliments.

the way i see it is, i am going to be starting out this seriously for the very first time i’ll just stick to a good vitamin and try eating like 6-7 times for the day and see what my body does, as i mentioned before, i am 35yrs old as well, so dont want to be putting all that unnessary stuff in me anyway. so i’ll definately keep you guys posted on whats goind on, maybe someone can point me to a site where i can see how certain exercises are to be done in the correct way, thanks again.

10

redserv, I have mentioned these natural source foods before and mainly got negative feed back, so I never mentioned it previously. You mention your desire to feed your body naturally so I will step out again. These are the foods I add to my diet, and I’m 50 years young, try them if like or don’t.

I have a non fat yogurt smoothie every morning. I add bananas, frozen raspberries and blueberries, Hemp nut seed, Flax seed, Salba seed (sourcesalba.com) and chocolate flavored protein powder because I eat very little meat. If you have any questions feel free to PM me.

I think you are right, three times a week is a good start. Your body will need some pushing and you are going to be sore, but it will pass. You took the best step you could, never stop and you will never be sorry. Stay strong and live long Bro!!!

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http://www.exrx.net/Lists/Directory.html

12

Here’s a link to a video index that I’ve used to learn basic form:

http://www.uwlax.edu/strengthcenter/videos/video_index.htm

13

Along the same lines as your suggestion, I keep a cookie tin on my desk, but it doesn’t contain any cookies. A couple times a week I fill it with a mix of cashews, almonds, peanuts and sunflower seeds (shelled). Every now and then throughout the day I grab a handful. Good protein, good fats, low carb.

I still don’t know what the OP means by “natural”. For instance, look at the typical supermarket yogurt. It’s filled with sugar and other crap.

Another couple of questions for the OP:

(1) What do you do for a living? Do you sit behind a desk, or are you working up a sweat?

(2) How many calories do you take in in a day? You might be taking in insufficient calories to gain weight.

14

yup thanks alot loose tools for the suggestions, basically when i said natural diet i meant supermarket and home made stuff like bananas , peanut butter, eggs , stuff like that i am also a field technician so i work on the road, and yes beacuse my metabolism is sooooooooo fast i think i dont get in enough calories, hence i wont gain any weight, so defiantely there is gonna be a major change to my diet, trying to eat every 2-3hrs if possible, paenut butter is something i am considering to get in some extra calories.

i am not going to count every calorie i take in for the first couple off months, what i will do is take basic measurements and get my correct body weight and then just increase my caloric surplus and see what kinda results i get, then adjust diet depending on gains, i definately dont want too much fat, especially unhealthy fat going to my tummy,as for carbs and protein, i’m thinking lots off beans, eggs and for carbs good old mash potatoes,i am very happy you guys responded the way you did so i am looking for some good high calorie and protein stuff that i can make at home , thanks again, thanks for the links as well :slight_smile:

15

[quote]redserv wrote:
yup thanks alot loose tools for the suggestions, basically when i said natural diet i meant supermarket and home made stuff like bananas , peanut butter, eggs , stuff like that i am also a field technician so i work on the road, and yes beacuse my metabolism is sooooooooo fast i think i dont get in enough calories, hence i wont gain any weight, so defiantely there is gonna be a major change to my diet, trying to eat every 2-3hrs if possible, paenut butter is something i am considering to get in some extra calories.

i am not going to count every calorie i take in for the first couple off months, what i will do is take basic measurements and get my correct body weight and then just increase my caloric surplus and see what kinda results i get, then adjust diet depending on gains, i definately dont want too much fat, especially unhealthy fat going to my tummy,as for carbs and protein, i’m thinking lots off beans, eggs and for carbs good old mash potatoes,i am very happy you guys responded the way you did so i am looking for some good high calorie and protein stuff that i can make at home , thanks again, thanks for the links as well :)[/quote]

It’s my experience that an excess of carbs, not fat (good or bad), is what makes a body fat.