Major Newbie, Need Help

Training Beginners
1

Hello T-Nation! So far this site is spectacular, i’ve been avidly searching for such a website!

I know this is long, but i could really use some help. Thanks guys =) The first little bit concerning my job isn’t that important, as it is a temporary situation until may of 2008, but if you’d like to help with with too, that would be great!

Ok, so, to the point. I realize that there are several “for newbies” posts, and i’ve been trying to read as many articles and as many of these posts as possible, and i wanted ot do this in the meantime, as so far, i’ve recognized a key issue with them: I don’t know if i’m wanting what is being suggested, as the term “bodybuilding” and “bulking” is used heavily…and i’m not sure if its what i’m looking for or not.

Plus, i don’t know whats a proper “rep” of something…how long should you usually hold a pose and such, because most of the time, its never specified how long i should hold or flex something? Act as if i know knothing with all of this, because i really do.

To help with this decision, along with perhaps many other things, let me give you a little background information.

I am 5’8’', and last time i checked, i was around 150 to 155 lbs last time i checked. I was around 143-147 lbs back in May of 2007, which was before i began my job of helping with building my parents house (June 2007). This job varied in physical demands, but most of the time, i was definitely physically tired and sore, but not neccessarily “burned out” or have my muscles um…give out on me (at a loss for the correct terminology at the moment).

I stopped building the house near the end of January of 2008, and now i work on the stock crew at a grocery store, which is also quite physically demanding (varies slightly day to day), but again, my muscles never give out on me, and now, i don’t even get physically exhausted anymore from the work…i’ve “adapted”, as you like to say =).

So, my problem: Although i’m in fairly decent shape, especially due to the fact that i somewhat try to watch what i eat (i try to eat protein when i can [chicken at lunch], minimalize my sugar intake [NO soda ever] and look at the ingredients of my food [watch out for Partionally hydronated soybean/cottonseed oils, etc]), i want to buff up a bit more, especially chizzle out my midsection more, and tone out the back of my lower legs.

Of course, with a physically demanding job, it sort of limits my ability to get the full neccessary workout i desire. On top of that, i work from 10PM to 6~8AM (varies), which i know messes up your body a bit. Does anyone have any suggestions for this CURRENT situation? Anything will help…just keep in mind i need ot be able to workt he next day X-o.

My later schedule coming up in June of 2008 will be much better, no more night shift, or physically demanding job! I will still desire the same results listed above, and i’m ok with putting on a little weight if it’s neccessary, but i’m not trying to become massive by any means.,.just add a little bit more mass, and become more toned/chizzled. By increasing my mass, i mean increasing my strength. Like i said, the thing i most of all desire is a toned (or perferably chizzled) midsection, and i know that strengthing the other muscle groups is required for such a feat =D.

Now, before you give me some suggestions, i just wanted to say that i’m sort of limited on my budget when it comes to food/supplements/gym membership/exercise equipment (dumbells/freeweights)…i’m saving up money for college, so any bucks i can save, the better. Also, if you can, try and keep in mind ingredients if you know whats good and bad (i’m a bit of a ingredient-freak X-o). Sorry for setting boundaries…i figure adding a few guidelines might make it easier to add some definintive advice.

Last but not least, is there any home effect home-methods of training?

If you give me any exercise-suggestions, would you be able to explain them in full detail? I really don’t know any of this, so any tips would help.

THANK YOU IN ADVANCE!!!

(edit: i do have an inversion table for some quite nice abdominal work…i dunno if thats something you all would claim as a good method or working the midsection though)

2

[quote]Armenix wrote:
Hello T-Nation! So far this site is spectacular, i’ve been avidly searching for such a website!

I know this is long, but i could really use some help. Thanks guys =) The first little bit concerning my job isn’t that important, as it is a temporary situation until may of 2008, but if you’d like to help with with too, that would be great!

Ok, so, to the point. I realize that there are several “for newbies” posts, and i’ve been trying to read as many articles and as many of these posts as possible, and i wanted ot do this in the meantime, as so far, i’ve recognized a key issue with them: I don’t know if i’m wanting what is being suggested, as the term “bodybuilding” and “bulking” is used heavily…and i’m not sure if its what i’m looking for or not.

Plus, i don’t know whats a proper “rep” of something…how long should you usually hold a pose and such, because most of the time, its never specified how long i should hold or flex something? Act as if i know knothing with all of this, because i really do.

To help with this decision, along with perhaps many other things, let me give you a little background information.

I am 5’8’', and last time i checked, i was around 150 to 155 lbs last time i checked. I was around 143-147 lbs back in May of 2007, which was before i began my job of helping with building my parents house (June 2007). This job varied in physical demands, but most of the time, i was definitely physically tired and sore, but not neccessarily “burned out” or have my muscles um…give out on me (at a loss for the correct terminology at the moment).

I stopped building the house near the end of January of 2008, and now i work on the stock crew at a grocery store, which is also quite physically demanding (varies slightly day to day), but again, my muscles never give out on me, and now, i don’t even get physically exhausted anymore from the work…i’ve “adapted”, as you like to say =).

So, my problem: Although i’m in fairly decent shape, especially due to the fact that i somewhat try to watch what i eat (i try to eat protein when i can [chicken at lunch], minimalize my sugar intake [NO soda ever] and look at the ingredients of my food [watch out for Partionally hydronated soybean/cottonseed oils, etc]), i want to buff up a bit more, especially chizzle out my midsection more, and tone out the back of my lower legs.

Of course, with a physically demanding job, it sort of limits my ability to get the full neccessary workout i desire. On top of that, i work from 10PM to 6~8AM (varies), which i know messes up your body a bit. Does anyone have any suggestions for this CURRENT situation? Anything will help…just keep in mind i need ot be able to workt he next day X-o.

My later schedule coming up in June of 2008 will be much better, no more night shift, or physically demanding job! I will still desire the same results listed above, and i’m ok with putting on a little weight if it’s neccessary, but i’m not trying to become massive by any means.,.just add a little bit more mass, and become more toned/chizzled. By increasing my mass, i mean increasing my strength. Like i said, the thing i most of all desire is a toned (or perferably chizzled) midsection, and i know that strengthing the other muscle groups is required for such a feat =D.

Now, before you give me some suggestions, i just wanted to say that i’m sort of limited on my budget when it comes to food/supplements/gym membership/exercise equipment (dumbells/freeweights)…i’m saving up money for college, so any bucks i can save, the better. Also, if you can, try and keep in mind ingredients if you know whats good and bad (i’m a bit of a ingredient-freak X-o). Sorry for setting boundaries…i figure adding a few guidelines might make it easier to add some definintive advice.

Last but not least, is there any home effect home-methods of training?

If you give me any exercise-suggestions, would you be able to explain them in full detail? I really don’t know any of this, so any tips would help.

THANK YOU IN ADVANCE!!!

(edit: i do have an inversion table for some quite nice abdominal work…i dunno if thats something you all would claim as a good method or working the midsection though)[/quote]

an olympic barbell set would be a great investment if you cnan afford like 150$ otherwise find a school in the area and see if they have weight room open to the public.

“flexing” the muscle at any point of the movement is all but unnecesary at your point. SImply put for the bulking thing, adding 20 pounds to your frame sounds like a lot but in reality you won’t look much different. Just some simple presses, pulls, and squats (probably front/clean gripped front in your situation) and you’ll be on your way to building a biger. stronger, better body.

3

Hey thanks for the first response and advice =) Nothing like the good clean basics to get ya going =) I’ll definitely keep those exercises in mind, thanks zep =)

Hmm, i thought i’d clarify my previous post more by smooshing it down a bit, as now i have a more centralized idea of what it is i’m looking for:

I noticed that this website is (obviously) mostly devoted to the soon to be “bodybuilders”…so i guess i’m curious as to how to still get lean/toned/sculpted as much as possible, while of course gaining strength, without going super hardcore as many of you bodybuilders need to go, as i don’t wish to be crazy bulked (of course i still want to add some mass…is 20 lbs a good goal to shoot for based on my preferences like ZEPHEAD said?) Lol, if you wish to relate it to lame pretty-boy Mens Health Mag, then sure X-o, but thats kinda what i’m going for…i figure its better to give you some sort of idea (even if its crappy) than nothing X-P

Its not that i couldnt keep up the devotion of it, i just dont want THAT huge of a body, but i would still like the look, and i know i’m probably not too far off from it (and by that i mean, maybe a month or two of intense workouts) due to my current physique. It’s there, its just hiding! =) I just want to look and feel good, it’s not for a sport or anything (although i know it still will be a very very high degree of workout…i want it to be).

As i said before, my main concern is my midsection, but i want to lean and strengthen (or bulk…but i try not to use that word since it seems to connotate as LARGE or HUGE) all of my muscle groups (which you have to anyway, can’t be imbalanced since you can harm yourself that way)

SO, all in all, i would just like some suggestions for a non-hardcore/non-bodybuilder food plan that is still effective, and ideas for a work out plan (besides ZEPHEADS unless you with to add more detail to his) that could i use to acheive these results i desire. I realize some things are obviously going to be pulled from bodybuilder diets, and thats ok, i just don’t need it to be completely hardcore.

THANKS AGAIN!

4

Armenix, for you to get ‘that huge’ it is going to take you years or a large amount of drugs. So, stop being scared that you are going to ‘bulk up like those nasty chicks’ because you won’t do that anytime soon.

Also, to be honest with you, your attitude will probably hold you back the most. You are coming across as someone that isn’t willing to do the work because you are afraid of the potential outcome (as stated, it will take years).

You NEED to eat better. You NEED to lift heavy. That will add muscle to you and get you to your goal. However, it won’t happen overnight.

Keep reading the Are you a Beginner II thread. It will help you out. A how lot. It has workouts, diets, etc.

And stop thinking you are going to look like Arnold S. by tomorrow if you eat more than a piece of chicken and pick up something that weighs more than you do. Good luck.

5

Thank you for the tips =)

I agree with you with the lifting and dieting and such, of course you need to lift heavy weights, and of course you need a healthy diet… i didn’t say that i didn’t want to do that…i was asking for tips and suggestions about them. I did say i was a newb after all, i don’t know how long it takes to get huge like that (not even arnold style, i’m not talking STUPIDLY huge like steroids…just, yea, i was basically saying i dont want to get drastically larger than i currently am, i’m sorry if that came across wrong). I was simply saying i didn’t wanna get huge, i didn’t say i wasn’t willing to do what it takes to get the body i want. I’m not afraid to do it 3-5 times a week for 1/10 or 1/12 of the time (i work long hours X-o), or whatever it is you guys recommend…i just don’t know what to expect with the workout plans and diets here i guess. Same with dieting. All i was saying is, i don’t NEED it to be as hardcore as some people who need it for things like sports, BUT, if thats what it DOES take, then i will certainly go for it all the same. Hopefully that clarifies some things. I guess it centers around dieting, just mostly because of the possible non-affordability of it. I just figured if i don’t wanna get super buff, i don’t need to have my dieting aspect AS prominent (but still very focused on protein, fruits, vegs, etc.) as someone who needs it for something like sports…like, the expensive protein shakes and such… :-/ Saving money for college sucks =(. If it takes longer doing it that way, thats ok. I don’t know if it works like that, so i’m asking :-/. Hopefully that clarifies some things.

I have been looking at some of the threads for newbs (maybe i’ve missed the right thread for me…theres just so much information on this site :-/), but, i wanted to see if there is an ideal plan for someone looking for the results/the plan that i am…if i require the same diets and workout schedules regardless of my intention for my results, then i will cease with this thread, and will only come for further clarification (might be kinda often X-o) Otherwise, any suggestions and tips are very welcome =) Help me go in the right direction and i’ll certainly take it from there. I’m not asking for people to hold my hand…i just need a hand in going in the right direction due to the massive amounts of information…i don’t know whats right for me. I know some of it is up to how you wish to do things, but i’m far from even knowing what to take a pick from.

Thank you =)

6

Why the fuck quote the first post, when ur the first one to respond. Especially when its so damn long. Pointless.

7

hmm…are you ok? chill out dude.

I wasn’t quoting myself, i was CLARIFYING some things.

Please reply in a HELPFUL manner :-/

8

If you want help, make your points concisly and clearly indicate what questions you want answered. Sometime people will pick up on implied issues from your preamble but you can’t count on everyone being willing to read through a page of text, hoping to find a question to answer.

You need to work 3-4 times a week for 1 to 1 1/2 hours on challenging resistance training. 5 hours/week is optimal. As well get a couple hours of cardio in a week if you have time. The more intense, the more benefit you will get.

You should expect gradual increases in muscle mass. Sometimes people can achieve massive changes in relatively short periods but several factors need to be in place for that to happen, formost being training and nutrition.

Your training should be based around large compound exercises. At least 80% of your workouts should be squats, deadlifts, presses and rows or variations of these.

You need to make sure that you eat enough good food to fuel your workouts and adjust up or down as required for growth or fat loss.

Make sure you get adequate rest and recovery.

Stu

9

BTW, most who come to this forum, as opposed to the Bodybuilding forum are looking to get stronger, more muscular and leaner, although they will all word it differently. Whether you call it toning, sculting, bulking, cutting, whatever, it’s all comes down to the same thing. How far you take it determines whether you look like Brad Pitt or Lou Ferrigno. Maybe that’s a bad example, you can’t do anthing about your height. Genetics plays a role too.

Be specific in your questions and please don’t feel like you need to appologize for not wanting to be a bodybuilder.

Stu

10
  1. Lift as if you wanted to get stronger, and then cut back when you reach your physical goal.
  2. Use Compound movements.
  3. Eat more to grow more, cut back when you hit your ideal weight.

If you have a physical job simply add in a couple compound movements, see how they affect your work performance. Then gradually add in stuff as you become accustomed. Save Isolations for when your compound base is fleshed out.

11

Thank you for the great responses guys!

Sorry, i know sometimes i can be much too lengthy with my explanations, i just try to provide you with as many details as possible…and i guess sometimes that can backfire if you don’t read it at all X-o, and it can make things jumbled. Hopefully my posts from now on will be clear and concise.

Ok, so Stu, first of all, thanks for your comments, i feel a little better about this now…i wasn’t sure how people on here would feel about my ideal body plan =). You said i should do resistance training…is this basically the same as heavy lifting (such as the exercises you listed below)? When i hear resistance, i think of this:

Resistance = toning
Heavy lifting = bulking

Is it not really like that?

Secondly Stu, i think the diet is going to hold me back the most. My body is in decent shape now, and i guess i worry about gaining too much weight and then not have a lot of it change to muscle mass. I realize that your diet is going to play a huge roll and that you do need more weight to build off of, but none the less, you’ll be attempting to gain a fair amount of weight…

Is the issue of gaining only fat weight and not enough muscle something i shouldn’t be so fearful about if i just train correctly and diet with the correct foods?

Lastly to yasser: I’m not sure if the movements i do already at work would be considered compound movements. I lift a lot of heavy boxes up and down constantly, and pull a lot of heavy carts and things around…so i at least know i’m working multiple muscle groups throughout the night, but i don’t know if its “compound” however. I don’t get severely winded or anything from my job, but it does tire me out (but i’m never sore anymore).

What are a few examples of some things i could do to increase the intensity and/or make my exercises compound at work?

Thank you so much guys! It really helps me out, i’ll start looking at some plans based on the information you provided once i resolve some things =) Thanks again!

12

Resistance training includes heavy lifting. It does not include cardio or using tiny unchallenging weights. All resistance training should be challenging. I used the term because there are different types of resistance; free weights, cables, machines, body weight exercises, and I didn’t want to exclude them.

I beleive that heavy lifting to gain strength will result both in increased muscle mass and also increased fat loss. I don’t think in terms of toning, scuplting, etc, as I don’t consider that training.

You train for the results you want and that will mean using a variety of rep ranges and a variety of exercies but starting out, it should be heavy weights while paying close attention to form with the focus on building strength.

Stu

13

What you do at work is GPP, or General Physical Preparedness. You would consider that when calculating your daily caloric intake.

There is no such thing as toning, and it’s pretty much my pet peeve. Heck, one of my physiology professors even said it once. I wanted to punch him straight in the face. From what I gather, “toning” is increased muscle mass with a lower bodyfat %. Both can be achieved through lifting heavy weights.

To look good to the average person, you need to have an overall moderate fitness level. This is pretty easy to achieve if you’re just trying to be slightly above average. You need a plan for cardiorespiratory fitness, and resistance training for strength, power and size. Resistance training is classified as intense, short, repeatable forms of exercise. Bench pressing 80% of your 1RM (rep max) 14 times would be resistance training, so would Bench pressing 100% of your 1RM 1 time. Doing 50 push-ups would be endurance training. Resistance training will not make you get bigger. Your muscles can experience hypertrophy (larger muscle fiber size), but that depends on the exercise parameters and your diet.

Get yourself a bar with some weights and do a few big compound lifts to work your whole body 2x a week, and run/bike/interval/cross train 2x a week for 20 to 30 minutes on non-lifting days. Eat a protein rich diet of at least 1.5g per lb of bodyweight, moderate to low in carbs (depending on your metabolism), and with some healthy fats added in, like fish oil caps from this website, and you’ll be good to go.

Use your GPP from work as just a way to help you stay active, don’t consider it part of your workout.

edit: look here ExRx.net : Exercise Directory

14

Thank you Stu and Zero, this is all VERY useful information to know =)

Is your RM basically as much as you can lift at one time?

2x a week seems a little low for training time, but i’m just basing this off what i have seen suggested to other people and what is suggested with some training schedules. Is this your chosen method of working out? Or is this more of a training method you sorta contoured to me? I know there are many, many ways to do it, i’m just asking =)

How effective can working out at home compare to a gym? I may be answering my own question here, but it doesn’t seem like it would work well due to constraining lifting options, and you body adapts to the options you DO have.

Lastly, thats a really sweet site Zero! The only thing i’m confused about is which TYPE of exercise i should be going for…i know i need to do heavy lifting…but would that be primarily barbell, dumbbell, or moreso a mixture of both? I’m sure it depends on your overall workout plan, but i was wondering if any of you felt there was a better OVERALL solution or schematic i should follow.

THANKS AGAIN AS ALWAYS EVERYONE! I’m becoming less newb with every post methinks X-o.

15

RM = Rep Max
1RM = One Rep Max

Compounds:
Squat, Deadlift, Bench Press, Dips, Front Squat, Chin/Pull Ups

Don’t work at home unless you got a power rack and barbells in your garage. I personally wouldn’t do Dumbbells until you get muscular imbalances that require targeted lifting.

4x a week is good. A solid split I use is Upper/Lower. Both twice a week early in the morning to gaurantee I do them. I would ease into the volume of your work. No sense going to balls to the wall out of the gate considering in the beginning simply lifting will give you nice gains.

Think of the work you do at …work… to be bonus not part of your workout. Unless your a longshoreman, then just eat well. :slight_smile:

16

Yasser is right if that sounds like something you want to do. And Armenix I was meaning that training program towards you. From what I gather, you want to be in above average shape, and feel great about how you look, but you don’t want to end up like a pro competitor.

I meant 2x per week with total body strength and 2x per week with cardio as a intro program. This will get you up to a great fitness level compared to most people (even the ones you see chugging away on a treadmill or eliptical) at your gym, and introduce you to the work you will have to exert to get results. Recovery time is key when you’re a beginner so you don’t hurt yourself. Practice makes permanent so you want to be fully recovered and utilize perfect form during your resistance training sessions.

Compounds would be everything Yasser said, with the addition of Military Press, and olympic lifts like the Clean, Clean and Jerk, and Snatch.

If you want to use bodyweight for exercises at first, that is perfectly fine too if it fits your goal. You won’t get very big, but you can trim down and achieve a higher level of relative (proportional to your bodyweight) strength. If that sounds like something you would be into, check out www.crossfit.com, www.dragondoor.com, and www.gymjones.com.

Most bodyweight exercises can be performed with gymnast rings and/or a pull-up bar and your own bodyweight. Experiment and see what works for you and how you see yourself a year or even two years from now.

As a general rule for strength and endurance training:

Strength: train each muscle group 2 to 3 times per week (can be split into multiple sessions like yasser’s 4x upper-lower)

Endurance: 2 to 5 times per week for 20-30 minutes at 80-85% MHR (max heart rate = 220 - age x target percent)

Also remember to stretch and even foam roll if you can. It’ll help you achieve a much higher level of overall fitness and prevent injuries later down the road when you start throwing around big weights or pushing really hard for cardio interval training.

17

You seem to be realizing this already, but many people have a HARD time gaining muscle, and at 5’8" and 150 pounds you are probably one of them. What I mean is that you could follow any program you perceive to be “hardcore” on this site for months and months, and you won’t wake up huge one day.

What will happen is that after 6 months of lifting heavy like a maniac, and eating well, your muscles will be denser, harder, and maybe SLIGHTLY fuller. You might weigh 20 pounds more, if you’re lucky, as a previous poster said, and look only slightly bigger, if at all.

If any of your muscles do start getting bigger than you want, you can just cut back your work on them. Or you may find you like it more than you thought and your goals will change. =)

So just pick one of the recommended beginner’s programs here and follow it. Learn how to do each of the exercises by watching the videos. Verbal explanations aren’t that helpful.

18

It seems the goal here is to probably be around 175-180 pounds, be lean and muscular, and strong.

Remember if you do a lot of work at work that will take it’s toll.

Start eating around 3000+ calories a day. if you aren’t accustomed to eaing this much, keep track and build your way up. If you start getting too sore to workoutfullbody 3 days a week or 4 days upper/lower to do your actual job up to par I would do something like:

day one:
Bench press variation
military press
chinup/bent over row
a squat variation
straight leg deadlift/deadlift/etc

Day two:
bench press variation
a squat variation
power clean and jerk
chin up/bent over row

you’ll see we have a chest/shoulder/tri ecersise(bench press), a shoulder/tri excersise(military press), a quad dominant leg excersise (squat), a hamstring dominant(deadlift, powerclean), a upper back/bicep excersise (chin up/bent over row)

this will basically give you plenty of stimulation to grow. Here’s a good read when it comes to “bulking” I think it will show you what you have right, and what you are confused on

http://www.T-Nation.com/readTopic.do?id=1268956

ofc, westside for skinny bastards, rippetoes, and many other programs are good for beginers, but you should play it by feel.

19

Hey everyone! Sorry, i intended on responding sooner, but have been quite busy =(.

I have individual responses for each poster, so you dont have to read ones not adressed to you if you don’t wish to =), but first: a few Q’s/FYI’s for everyone to see/read, from what i’ve derived from all the info so far.

I don’t think i’ll bother with a workout plan while i’m working at my job. I think it just makes things much easier for us all if we just make a plan according to a non-physically demanding schedule, so don’t worry about the job thing, its temporary anyway =).

Zero, Andersons, and Zep had a good overall description of me, i think it’ll help everyone and should keep in mind when posting, although most of you have already gotten this idea by now, just thought i’d share anyway:

Q’s for everyone:

So far, i’m thinking cardio/endurance 3x a week, and lifting 3x a week. What do you guys think, Sound well rounded enough?

Zephead posted a good article for about “bulk” eating. Are most diets on here kinda centered around bulk eating? What other methods would you suggest for me if thats the case? Because i know thats not for me, no thanks to the extra fat cells, lol =)

to Yasser:
Nice and sound advice =), no home working then, got it. So would you recommend sticking to a diet somewhere on here, or just eat healthy overall, due to my desired results? (kinda ties in to the Q’s earlier, but i’d thought i’d ask you specifically as well)

to Zero:
Thanks for the websites with the bodyweight training, i appreciate it and the thought, although, i dont think i’ll be likely to do that sort of workout due to the fact i used things like that before, and didn’t have much, if at all, of a gain (it was like the Total Gym). Although i keep seeing that pullups seem to be VERY beneficial, would this count?

When it comes to endurance training, is that during my strength session (IOW, am i doing it quickly before or after i lift, or some other time during the day)?

I’ll have to look up those stretches, i don’t know what they are =(, but they sound quite important =P

Lastly, you said earlier Zero that “Resistance training will not make you get bigger”, but i thought it did? Did you mean endurance? Just clarifying.

to Andersons:
Yea, i dont gain muscle all that easily. I’m pretty sure my intake is to blame, as i used to do creatine and protein powder while doing some stuff on the total gym…i don’t really think it ever yeilded anything.

Yea, sounds like a simple strategy with the cutting if it starts getting too massive. Hopefully i wont have to worry about that, i’m mostly worried about gaining too much fat, but i also don’t wanna be ginormous with muscle either, lol, but i doubt that’ll be an issue =).

I’ll be taking a look at more newbie guides once i get a little better idea from you guys…it helps me know what to look for =)

to Zephead:
Hmm, what i still haven’t gathered is…should my workouts always be fullbody if i can, or should i try and be area specific (ie, lower body 1 day, upper another)? I figure fullbody when possible, but, yea, at the same time, it doesnt offer optimial chances at recovery, depending on how often you work out.

As i said up top, that article was awesome, helped out a lot, thank you! Makes me feel a little more comfortable with the food situation. I still need to decide how to do my diet however, because i don’t know if a hardcore bodybuilding diet will be neccessary for me…is there really any variation between a casual training diet and a bodybuilders?

THANKS EVERYONE!

20

[quote]Armenix wrote:
Q’s for everyone:

So far, i’m thinking cardio/endurance 3x a week, and lifting 3x a week. What do you guys think, Sound well rounded enough?

Zephead posted a good article for about “bulk” eating. Are most diets on here kinda centered around bulk eating? What other methods would you suggest for me if thats the case? Because i know thats not for me, no thanks to the extra fat cells, lol =)

[/quote]

Most people are either looking to gain muscle, lose fat or both. Gaining muscle requires a calorie surplus, losing fat requires a calorie deficit, doing both will require some sort of cycle.

Basic nutrition is the same in any case. Get lots of protein (1g/lb of BW is a good rule of thumb) get balanced fats, heavy in Omega 3 and monunsaturates. Eat lots of vegetables and fruit. Minimize sugar and crap. Take protein and high GI carbs after workouts in a drink.

The difference between gaining and losing weight will be in the calories. Eating extra oatmeal, sweet potatoes and rice can be all the difference betwen a bulking diet and a cutting diet.

In all cases, eat frequent meals, find out what your maintenance requirements are and adjust up or down by up to 20% as required.

Stu