GordyR's Beginners Guide to Bodybuilding

thanks for all the advice already. chicken is very very expensive to buy purely breast meat, do you guys buy thighs and remove the skin or are you all just very rich? is turkey as high in protein, its got less fat also right?


so so many questions.




rotters
 
rotters said:
thanks for all the advice already. chicken is very very expensive to buy purely breast meat, do you guys buy thighs and remove the skin or are you all just very rich? is turkey as high in protein, its got less fat also right?


so so many questions.




rotters
Click to expand...

Turkey is actually a far superior meat in many respects and actually about the leanest meat you can buy. Bodybuilders just seem to love chicken. Turkey is better.

Oh and as for cost, the way i looked at it you take your average drinking budget and turn it into food and it buys a lot of chicken lol. breasts can be had at like £1 each if bought in bulk, noit too bad
 
I've been going to the gym now for about 6 months (3 day split + 2 days cardio) and i'm seeing what I think are some good results. I've been taking PWO shakes consisting of 40g Palitinose + 30g Whey Protein + 5g Creatine (i'm currently on a off cycle for creatine). I''ve dropped 2 and half stone in 6 months and now i'm slowly putting the weight back on in the right places (5'11" and 76kg).

It's nearly time to re-order some suppliments from mp and wondered if I ought to try something different to palitinose, say dextrose or WMS in my PWO shake - do you guys have any opinion on whether this would be a good move or should I stick with the Pal.

Cheers.
 
wms, creapure, electrolytes and BCAA post workout then whey 20 mins afterwards? Firstly don't have creatine and whey at the same time and secondly, i'm not sure if pal will cause an insulin spike.
 
Hey, I'm looking for some advice on an effective training program to use over the next 3 months. I've just joined a gym, and can get there pretty much every day if need be.

I'm fairly active already, been jogging fairly often over the past 8 or 9 months, and also doing kickboxing for the same period of time.

I'm 5'10" - 10st 13 and 12% bf.

My aims are to gain some muscle mass, and get myself toned.

I'm heading into the gym tomorrow where I'll be picking up a plan they're creating for me.

I also have a mate who does a circuit training session on thursdays which I'll be going along to.

Anyone who has a bit of time for a chat would be greatly appreciated!
 
Morba said:
Tip no1: ignore the routine you are given, it will no doubt be pants :p
Click to expand...

Yep, most probably. I'm gnna wait until I see my mate on thursday, he'll have more time for helping me out.

What sort of level of improvement do you think I will notice in 3 months, providing I eat well and train well?
 
^^If you eat plenty and train hard then you should see big improvements in mass and strength but make sure you eat loads!!!

My next order from MP is going to be:

500g Creapure
5 Kg Impact Whey Concentrate
1kg of WMS

I am going to take the Whey in CW meal replacement form before and randomly around my work out then take 25g of WMS and 5 g of creatine after my work out (with about 500ml water). Followed by 30g of whey. I was just wondering if it was worth loading on creatine or let it slowly build up....

http://forum.myprotein.co.uk/showthread.php?t=16674

What are peoples views on loading? or is it just down to the individual and what works best???

Rich
 
I think the most important part of creatine supplementation is always overlooked... I honestly think you need to train extremely hard and by that I mean "balls to the wall I'm going to puke" style training for weeks on end, to deplete your bodies own natural creatine pool... THEN supplement the creatine to allow you to continue to progress.

This is the part of creatine use that has people raving about it... when they use it properly and time it correctly. Loading and all that rubbish matters not one jot in my experience. Use your own creatine stores up and as your performance is about to falter or hit a wall, you suddenly get a boost from supplementation.

Only then does the magic happen ;)

It will happen wether you load it or not. There are two protocols I've used to good effect, either:

Loading:
4x5g per day for 5 days and then 5g per day.

Pulse style:
5g everyday with breakfast
+ 5g PWO on training days.
(or on training days take 5g pre and 5g post workout)

Take the creatine with at least 500ml of water and with some food, preferably a carb source (a drink will do) and a little salts, I use electrolytes.
 
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A quick question

I've read the guide and find it fantastically useful

However just want to have someone answer a quick question, I used to attend the gym 3 times a week for a couple of years, had to stop when I finished uni as I couldnt afford it, have signed up recently and am wanting to lose the excess weight I've put on since not going to the gym

However before I concentrate on losing the weight, I don't want to bodybuild as such, I just want to tone up. Get a bit of definition. So have had a program put together at the gym which seems to be working well

However in terms of diet, should I still be going for more than 2500+ calories? I don't really want to bulk up, like I said, purely to tone the fairly decent base that I already have, so could I get away with working out on a normal diet with just a bit more protein

Thanks guys
 
Sandow
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always found the bent press very interesting.
 
Ugh its been a terrible 6 months, for bodybuilding.

I thought with the cheap food and reasonable gym equipment in Singapore, I'd have packed on loads of mass by now. However, traveling in southeast Asia and the hectic schedule stopped me from really "exploding". However, the blow(s) came when on three occasions i got horrible, horrible food poisoning. Thanks, Cambodia! I've also had no gym access for about 2 months, and consequently have lost about 5kgs!

I'm actually looking forward to getting back to the UK and getting a structured routine together, and eating an incredible amount to get this muscle back. I miss squatting dreadfully!
 
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