GordyR's Beginners Guide to Bodybuilding

nowafter.jpg


Started working out 2 months ago
Any difference, i cant see much, i know its only been 2 months but oh well.
just like a little input
 
Last edited:
Aside from the obvious thread title. Do any of you focus on powerlifting? or all bodybuilding. Just out of interest.

Also on the subject of creatine from each of your experiences or friends giving good crits whats the best? I know theres BSN-NO-XPLOAD etc even though a lot of this can be dubbed as branded stuff like maxi muscle I've read an absolute ton of reviews on bodybuilding sites about it being very effective. Aside from that recomendations?

Speaking in terms of pre and post workout, what are good meals to have, talking in the line of bulking (packing on ze muscle). I've read that it's a good idea on post workout to create an insulin spike.

Anyways thats my questions, cheers for answers.
 
Go for Creapure from MyProtein and you will not go wrong, it's a purified version of creatine and is ultimately a little more expensive. Personally i'm still using their typical monohydrate, but i'll move over when I run out probably. If you don't want to spend that much there's nothing wrong with the mono.

Pre workout you want to avoid any high GI carbs, go for low GI protein and carb meal. Personally I just eat a good wholemeal sandwich, but i'm sure you get the idea. The reasoning behind this is that anything high GI (do not have fruit or sugar!) will create an insulin spike and your energy levels are likely to drop during a workout.

Post workout I urge you to go with waxy maize starch (WMS) by itself in water. As has been said before, it's absorbed quicker than anything else and doesn't cause any form of bloating at all. Take some whey 20 minutes after this so you do not slow down the absorption. This is also a good time to take it any anti-oxidants, especially vitamin c.

By having used the WMS rather than something sugary like dextrose you will more than likely find yourself ready to eat an hour later. This should as always be a quality meal packed with pleanty of veg, protein and either good fats OR carbs.
 
Wardie said:
Go for Creapure from MyProtein and you will not go wrong, it's a purified version of creatine and is ultimately a little more expensive. Personally i'm still using their typical monohydrate, but i'll move over when I run out probably. If you don't want to spend that much there's nothing wrong with the mono.

Pre workout you want to avoid any high GI carbs, go for low GI protein and carb meal. Personally I just eat a good wholemeal sandwich, but i'm sure you get the idea. The reasoning behind this is that anything high GI (do not have fruit or sugar!) will create an insulin spike and your energy levels are likely to drop during a workout.

Post workout I urge you to go with waxy maize starch (WMS) by itself in water. As has been said before, it's absorbed quicker than anything else and doesn't cause any form of bloating at all. Take some whey 20 minutes after this so you do not slow down the absorption. This is also a good time to take it any anti-oxidants, especially vitamin c.

By having used the WMS rather than something sugary like dextrose you will more than likely find yourself ready to eat an hour later. This should as always be a quality meal packed with pleanty of veg, protein and either good fats OR carbs.
Click to expand...

Right thanks a lot man. I'll get some of this WMS. Out of interest on the subject of vitamins what of something like Animal Pak or vitamins like this? (http://www.phd-fitness.co.uk/store/p/533/1/Reflex-Nexgen-Multi-Vitamin/Mineral/Herb---120-Caps.html), or not worth it? Also for Whey, I've noticed the the new PHD Pharma Whey contains BCAA's and also high in anti-oxidants sort of like an all in one, worth it? For pre-workout we are talking about 20-30 mins before the gym so eating a sanwich would not cause cramps or issues in your workout?

http://www.phd-fitness.co.uk/store/.../-2.27Kg-(90-Servings)-+-Free-Shaker-Cup.html

The also have an all in one, check the nutritional info of it under specifications:

http://www.phd-fitness.co.uk/store/...y-Iso7-4.4lb---30-Servings-+-FREE-SHAKER.html

And their creatine, the ISO 7 already contains this:

http://www.phd-fitness.co.uk/store/...harmaceutical-Micronised-Creatine---550G.html

Checked around the net and they all seem to be getting good solid reviews and can't really find a fault with it. So was thinking of going for one of them.
 
Last edited:
Personally I wouldn't touch it, you can get 5KG of whey for that price and there is barely any BCAAs in there at all, 6g per 100g is absolutely nothing, it's less than 1.5g per serving.

You don't really need BCAAs when bulking, i'd suggest you just get some L-Leucine along with some L-Glutamine, it'll be much better value for money.

If you're having a meal like I suggested, try to eat it an hour before you train, this allows the food to be digested and the blood to leave the area and return to the rest of your body.
 
Animal pak is one of the biggest rip-offs in the supplement market... and that's saying something!! Makes me laugh when people rave on about it, just shows them up to be clueless in my eyes. I've done a LOT of research into such things and believe me Animal Pak is one of the worst multi's out there, it's garbage and will probably do more harm than good.

Suprisingly http://www.sports-nutrition.net/store.php?sub=3&id=12 do a fairly decent multi (better than 95% of the muck out there) for a very reasonable price. The ADAM's offers the best bang for buck but it does contain quite a few added extra's that some people might not want. Such as Saw Palmetto, etc.

Agree with Wardie, BCAA's, infact a lot of supplements in general aren't going to offer much value for money when bulking.
 
Last edited:
I'd agree with Wardie on this one too. Except I've always worked best when having a low G.I Meal/Shake 60 minutes prior to the workout and high G.I much closer to the workout. Tried and tested here, and It works great for me.
 
Yeah each to their own, I was just speaking from a majority standpoint from what i've seen. I'm guessing you keep your workouts pretty short?

It's always worth experimenting :)
 
5x5 Heavy workout todayyy :)

Deadlift
5x44KG, 5x64KG, 5x84KG, 5x94KG, 5x104KG - PB

Bench Press
5x64KG, 5x64KG, 5x75KG, 5x75KG - PB

Incline DB Flyes
5x15KG

Chins
5x15KG, 5x15KG, 5x15KG, 5x15KG, 5x20KG - PB

Arnold DB Press
5x12.5KG, 5x12.5KG, 5x12.5KG, 5x15KG, 5x15KG - PB
 
building some big lifts there wardie. I think chances are you are a lot stronger than you realise. you look like your playing it safe with the weights tbh but as long as your making progress then i got no issue.
 
Cheers

Them weights were pretty difficult for me, i'm probably just getting towards 64KG bodyweight now and i'm only 5'4" remember!
 
Wardie said:
Cheers

Them weights were pretty difficult for me, i'm probably just getting towards 64KG bodyweight now and i'm only 5'4" remember!
Click to expand...

true true, but dont underestimate the power of the mind, my brother is 70kg, 2in taller than you and been training 6 months. Watched him put up 30kgDB arnies for 3x5 yesterday. I think if he didnt train with me ie training heavy with a 110kg guy, he wouldnt lift near that weight tbh
 
You must log in or register to reply here.
Back
Top Bottom