GordyR's Beginners Guide to Bodybuilding

[MTA99]

right im going to have to get more up to speed with the types of weight exercises. as im not sure on what those youve listed are.

adding up the cost of all those protein filled food is seeming expensive lol. chicken breast = £3.50 for 2 etc lol

Sainsbury's sell 1kg for just over £6 (used to be around £4 last year ). They're in the frozen foods section so you need to be organised with defrosting and cooking but once you have a system going its easy.

 

[Stinky]

any help with any full meals? Egg noddles and salmon sounds good

 

[MTA99]

any help with any full meals? Egg noddles and salmon sounds good

Chicken with sweet potato and veg
Beef stir fry with egg noodles
Home-made chicken curry with mushroom, spinach and brown rice (and/or wholemeal paratha)
Some sort of omelette

The list goes on......

Just combine lean meat/eggs/fish with quality carbs and veg (and/or fruit). If you eat things you enjoy you're more likely to stick to the diet. Forcing yourself to eat something you're not keen on because someone on tha internetz told you will test your will power possibly to breaking point.

I eat chicken with random veg and brown rice for lunch *everyday*. Its a compromise between taste and convenience. Its not the most exciting food in the world but knowing what i'm going to make every night for the next day makes it 10x easier.

 

[Stinky]

Chicken with sweet potato and veg
Beef stir fry with egg noodles
Home-made chicken curry with mushroom, spinach and brown rice (and/or wholemeal paratha)
Some sort of omelette

The list goes on......

Just combine lean meat/eggs/fish with quality carbs and veg (and/or fruit). If you eat things you enjoy you're more likely to stick to the diet. Forcing yourself to eat something you're not keen on because someone on tha internetz told you will test your will power possibly to breaking point.

I eat chicken with random veg and brown rice for lunch *everyday*. Its a compromise between taste and convenience. Its not the most exciting food in the world but knowing what i'm going to make every night for the next day makes it 10x easier.

so that is your lunch and obvioulsy you cook something like the above for dinner. but how do you do the other meals each day. other than breakfast lunch and dinner?

 

[MTA99]

so that is your lunch and obvioulsy you cook something like the above for dinner. but how do you do the other meals each day. other than breakfast lunch and dinner?

Well lunch is actually 2 meals At the moment I also have quark (soft cheese) as a snack (low carb) although when bulking i'd have tuna sandwich for example.

 

[Stinky]

Well lunch is actually 2 meals At the moment I also have quark (soft cheese) as a snack (low carb) although when bulking i'd have tuna sandwich for example.

that was my idea. chicken breast mid morning, and a tuna multi grain sarnie mid afternoon. should be ok?

is it best to then eat when i get home from work, then work out and snack. or get home work out then eat dinner

 

[MTA99]

that was my idea. chicken breast mid morning, and a tuna multi grain sarnie mid afternoon. should be ok?

is it best to then eat when i get home from work, then work out and snack. or get home work out then eat dinner

Depends, you have three things to consider: 1. Making sure you have enough fuel inside you to make it to the end of a workout 2. Not having food too soon before workout to avoid sickness/stitch and 3. How much time you have in the evenings

Ideally you'd have a meal/snack an hour (maybe 90mins) before training, then train, have a post-workout shake (PWO) then home for dinner, relax/next days food and bed.

It might be that work, family or other real life stuff gets in the way of that. Try to find a compromise. If you have to go home eat, then wait an hour before training use that hour to prep your food for later......you get the idea

 

[Stinky]

Depends, you have three things to consider: 1. Making sure you have enough fuel inside you to make it to the end of a workout 2. Not having food too soon before workout to avoid sickness/stitch and 3. How much time you have in the evenings

Ideally you'd have a meal/snack an hour (maybe 90mins) before training, then train, have a post-workout shake (PWO) then home for dinner, relax/next days food and bed.

It might be that work, family or other real life stuff gets in the way of that. Try to find a compromise. If you have to go home eat, then wait an hour before training use that hour to prep your food for later......you get the idea

well to run though a normal day for me at the moment (well from last week - different now im eating breakfast) was like this.

7.30 - Alarm one goes off.
7.50 - Alarm 2 / get up
7.55 - get in the shower
8.20 - leave the house to drive to work
9.00 - arrive at work
10.30 - normally eat my lunch!!! (normally a white ham salad roll)
12.00 - Banana
2.00 - Hungry - maybe a apple or go buy a sandwich
6.00 - Finish work / drive home
6.30 - get home and eat.

obviously for last few days i have had some wholemeal seedy toast for breakfast, then come into work.

the plan is to now get up at 7am showered dressed etc, and cook myself scammbled or boiled eggs for breakfast. get to work for 9. 10.30ish i will have my first snack (chicken etc) lunch 12.30 ish, midafternoon snack at 3.30ish home and eat at 6.30 start work out at 7.30 - 8ish.

not sure how long the work out is going to take as obvioulsy i havent started yet, but i will then have a protein shake and snack again 9.30 10ish

hoping thats about the right amount of times i need to be eating, and should run me though evberything i need to complete the day and the work out

 

[Stinky]

to add to that. is squash counted as a cardio exercise?

 

[semi-pro waster]

to add to that. is squash counted as a cardio exercise?

Depends how leisurely a game you play but almost certainly yes. As would walking, running etc, anything which raises your heartrate as part of sport would be as a simple description.

 

[Stinky]

well i play squash hard for about an hour lol

 

[khimbar]

to add to that. is squash counted as a cardio exercise?

God yes, if played properly!

 

[Stinky]

well started with my boiled eggs this morning for breakfast. bought tuna with me to work

 

[Stinky]

can i get away with eating a tin of tuna mid morning and normal lunch then tin of tuna mid afternoon

 

[Stinky]

i have a tender left sholder after squash last night. is it best to not do the training with that arm tonight? or not do any at all??

any advice??

 

[Morba]

pussy!

 

[moogie]

managed 40kg DB's bench press for reps today, though only 6 reps

 

[Stinky]

pussy!

seriously, just lifting my arm up to the same level as my sholder pains me

i might flip it around and change friday to wedneday (do all leg stuff tonight)

 

[Morba]

seriously, just lifting my arm up to the same level as my sholder pains me

i might flip it around and change friday to wedneday (do all leg stuff tonight)

not good!
switching days is good, unless you are squatting for legs, which will put pressure on your shoulders.

 

[Stinky]

not good!
switching days is good, unless you are squatting for legs, which will put pressure on your shoulders.

i was going to switch to legs. everything seems to use my upper arm / sholder!! need to do something tonight as i've eaten like a ppig today!! lol tins of tuna! eggs (farting like a trooper at the moment!! )