GordyR's Beginners Guide to Bodybuilding

Back at the physio on Saturday for my second appointment (been difficult to get there, but hopefully it'll be more regular from now on). I'm positive that some good stretching, rest and core work will fix my back problems.

You'd laugh if you seen how unflexible my hamstrings are.. if I lay on my back and try to raise one leg (totally straight) I can maybe get it to 45 degrees or so, rather than 90 degrees (straight up) which is my goal.

I think a lot of it has stemmed from poor flexbility, lack of stretching and imbalances.
 
Volcs said:
I'm up to three sets of 8 - pretty much the only thing I can laud over any of you boys :).
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RIGHT!!! I don't believe it! You can't be doing more than me its impossible! :mad::( I need video evidence ;);)

Wardie said:
Back at the physio on Saturday for my second appointment (been difficult to get there, but hopefully it'll be more regular from now on). I'm positive that some good stretching, rest and core work will fix my back problems.

You'd laugh if you seen how inflexible my hamstrings are.. if I lay on my back and try to raise one leg (totally straight) I can maybe get it to 45 degrees or so, rather than 90 degrees (straight up) which is my goal.

I think a lot of it has stemmed from poor flexibility, lack of stretching and imbalances.
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Wardie that's incredible! I struggle to touch my toes but i'm inches away not feet! ;) I can fully understand why you're having back problems, squatting must place massive loads on your lower back, it would have to round to accommodate the movement. I'm having a short session with one of the trainers at the gym tonight to start to improve my flexibility in my hips, back and legs (all connected in one way or another).

What stretches has the physio given you to do?
 
It's been a while since I went to i've basically just been doing my own hamstring streches. I'm there on Saturady so i'll get some more.

I think you're spot on with your thinking though, my lack of hip and hamstring flexibility means my back is simply under a lot more stress.

I should really get some pictures to try show this lol ;D
 
I have a question, not sure if it'll be classed as a medical post but here goes:
I've been put on 4 different antibiotics as my stomach is fairly messed up(won't go into it)....I was at the docs this morning and I completely forgot to ask about lifting whilst on antibiotics. Don't fancy wasting the mans time just for one question......Do you think I'd be ok to start lifting again?
 
shifty_uk said:
I have a question, not sure if it'll be classed as a medical post but here goes:
I've been put on 4 different antibiotics as my stomach is fairly messed up(won't go into it)....I was at the docs this morning and I completely forgot to ask about lifting whilst on antibiotics. Don't fancy wasting the mans time just for one question......Do you think I'd be ok to start lifting again?
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like most things it should be treated with caution but not fear. I have done bench whilst on 8 pints of lager. It didn't kill me, but after careful deliberation i decided it wasnt the best idea.

The point is, theres no real reason you cant do heavy lifting on antibiotic medication, however, somewhere out there amongst the billions of people on the planet someone will lift a weight whilst taking antibiotics and drop dead, or pass out during a clean press or something.

Rule of thumb? Same as the rule everyone should follow when lifting. Lift safe, lift under supervision and if anything seems abnormal during the session stop immediatley. Doesnt matter if its antibiotics or some new supplement, or even a new diet. Everyone should be aware of their physical condition when training.
 
Hi Guys.

I regularly read this thread, but never post so you might not have seen me before!

OK I've basically been putting off going to the gym for so long and have decided to sort myself out as I'm going to be living on my own for 3 months until i finish my placement.

If you could me some feedback on anything i post below I'd be most appreciative!

Current Diet (average day lets say):

8am - Cereal (3 Weetabix + Banana + Milk)
12 - Triple Chicken Sandwich + Smoothie + Portion of Fruit
5:30pm - Pasta / Couple of Boiled Eggs + about 4 slices of wholemeal bread
7pm - Chicken/Jacket Potatoes/Pasta/Tuna + portion of vegetables (sweetcorn + carrot)
9pm - yoghurt/apple + maybe sandwich (chicken tikka or something)

So basically from this I know I am not consuming enough, which is why I'm a bit of a skinny lad.

The problem I have is that I'm at work from either 9-5:30 or 2:30-11. When I'm working late i can eat a fair bit before i go to work, but no so much when i'm there and vice versa for the early shift.

So I need a protein recommendation + a site to get it at as well. I'm missing a lot of intake during 12-5:30pm, maybe i need to prepare food before i go to work?

If you could change/add to that diet I'd be grateful and any suggestions.


Workout:

Could anyone recommend me a good starting workout? I'm not entirely sure how i should start out.. should i be exercising a couple of weeks before i start etc. Should i stick to the mon/wed/fri split? Also when the best times to workout?

Again, any suggestions would be most appreciated.


So here's how I'm currently looking.. think i only weigh around 11 stone (haven't weighed for a while)

Photos:

http://img391.imageshack.us/my.php?image=frontme9.jpg

http://img357.imageshack.us/my.php?image=sidegs0.jpg


As you can see I'm a skinny ******! Any potential at all?


I've probably missed something out so I'll keep a close eye out for your replies.

Thanks for any contribution.
 
The first thing most people are going to say is that you're not eating often enough.

Try to eat 5-6 meals a day, a meal every 3 hours. The more experienced people will tell you more :)
 
Hey guys, been reading through most of the thread and found a lot of useful information.

I've always been a bit big and defined. I played semi-pro basketball when i was younger but apart from that i've never been to a gym in my life!

I've been thinking about joining one and thought to ask your opinions first.

Like I said i'm a bit defined but thats primarily because practically 99% of the fat on my body is on my stomach. When i "flex" my stomach i can get away with a 5 pack (4 plus two halves) but once i relax it's back to a beer belly.

Is it worth joining a gym or do i just need to eat right (I basically live off ice-cream and choc) and incorporate some cardio? I don't think i need to get any bigger but a bit more definition wouldn't go amiss. I'm 5"9 and weight 87kg.

Many thanks
 
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^Imo your better joining a gym doing a suitable amount of cardio + weight training, clean up your diet too, diet's pretty much 80% of it, and another point is chocolate and ice cream isn't the most beneficial thing in the world, your no doubt missing out on a ton of nutrients your body will be lacking in a lot of areas.
 
Just started a new job at a quarry, I wake up between 5:45am and 6:00am and eating through out the day isnt possible(one or 2 breaks) and by the time i get home im knackerd to do anything let alone work out

What do i do now?:o
 
Zip said:
Just started a new job at a quarry, I wake up between 5:45am and 6:00am and eating through out the day isnt possible(one or 2 breaks) and by the time i get home im knackerd to do anything let alone work out

What do i do now?:o
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surely your break times are sufficient enough to have something to eat / drink and have a rest, that is the idea of breaks...
 
Saint said:
Hi Guys.

I regularly read this thread, but never post so you might not have seen me before!

OK I've basically been putting off going to the gym for so long and have decided to sort myself out as I'm going to be living on my own for 3 months until i finish my placement.

If you could me some feedback on anything i post below I'd be most appreciative!

Current Diet (average day lets say):

8am - Cereal (3 Weetabix + Banana + Milk)
12 - Triple Chicken Sandwich + Smoothie + Portion of Fruit
5:30pm - Pasta / Couple of Boiled Eggs + about 4 slices of wholemeal bread
7pm - Chicken/Jacket Potatoes/Pasta/Tuna + portion of vegetables (sweetcorn + carrot)
9pm - yoghurt/apple + maybe sandwich (chicken tikka or something)

So basically from this I know I am not consuming enough, which is why I'm a bit of a skinny lad.

The problem I have is that I'm at work from either 9-5:30 or 2:30-11. When I'm working late i can eat a fair bit before i go to work, but no so much when i'm there and vice versa for the early shift.

So I need a protein recommendation + a site to get it at as well. I'm missing a lot of intake during 12-5:30pm, maybe i need to prepare food before i go to work?

If you could change/add to that diet I'd be grateful and any suggestions.


Workout:

Could anyone recommend me a good starting workout? I'm not entirely sure how i should start out.. should i be exercising a couple of weeks before i start etc. Should i stick to the mon/wed/fri split? Also when the best times to workout?

Again, any suggestions would be most appreciated.


So here's how I'm currently looking.. think i only weigh around 11 stone (haven't weighed for a while)

Photos:

http://img391.imageshack.us/my.php?image=frontme9.jpg

http://img357.imageshack.us/my.php?image=sidegs0.jpg


As you can see I'm a skinny ******! Any potential at all?


I've probably missed something out so I'll keep a close eye out for your replies.

Thanks for any contribution.
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ok m8,

1) put 3-4 protein shakes in there between meals.

2) ditch some of the half assed foods like chicken tikka sarnies, tuna (plain) or chicken salad

3) stop lying to yourself about what you eat, you have carefully included protein such as chicken, tuna, yoghurt etc in each meal. Maybe you do, maybe you dont, think about it and be sure that 7 days a week you keep to that kind of regimen

4) Hit the gym, from your pics youve not even got newbie gains yet so diet is close to irrelevant. Start pushing the weights, youve got the foundations of the diet, youve got at least 1-2years before you will look halfway decent so stick to it, read everything and dont give up!

Or quit, save time, money, hassle, live a normal life like everyone else. The easy way.
 
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