GordyR's Beginners Guide to Bodybuilding

the powder wont as such as its dry but obviously it can with water or milk in. I suppose if the container was contaminated or left in a high humidity. Ive heard of guys having to pick maggots out of their whey before but only in tropical parts of the states. In short, its unlikely tbh, unless its been sat there a number of years
 
Well I'm back in the gym and this time I'm going in with a much better mindset. As a beginner what supplements would people say are a must? I still have a lot of whey and maltodextrin (which I don't really use since I usually just get a banana in) left and quite a bit of Taurine. I also take a lot of different vitamins and out of Omega 3s now so will be getting some more.
 
I've really done it now, had my first legs workout in ages on Thursday comprised of deadlifts, squats, leg presses, leg curls and then a 2 mile run and walked for another 4 up some hills. Now today I can finally move my lower back but my thighs still feel like I'm walking with 2 dead legs and I'm meant to be going out tonight too. Guess I've a lot of stretching to do, I just forgot how painful first few leg sessions can be :p
 
I currently do but also want to include some plyometrics to help with becoming more explosive (jump squats being the main one) - but how intense are they.

Probably a stupid question as I guess they can be as intense as you want, but if I was to do them between actual gym days would that have too much of a negative impact?
 
I need some help.. hope someone can spare me some time.

I'm 6'2, 12st 7 (edit: wii fit says I'm 77.5kg butt naked :p) but I have a fair amount of BF at the weist. will do pics later if I have to. Beer and lasyness tbh.

I NEED to improve my stomache and chest (tiniest amount of moob on there), my arms and legs are fine however if a tad weak .. I've been trying crunches as best as I can remember - back straight not pulling with arms or legs and holding. Been at it a week and don't think I'm doing it right.

I walk about 15-20 miles a week to and from work, have done for ages sometimes out on bmx too, I've been trying to get back into running again so I'm not a total dissaster.

diet has been mainly fish some chicken, patato and veg, fruit and water. No rubbish. I have IBS so bread and pasta are not for me unfortunately.

have about 40kg in weights and bells, yoga ball and a mat.

Can someone give me some sort of basic routine to start with? I'm not sure how many reps and how often and want to do all this well away from the gym.

I don't want to waste myself or lose heart :( have tried to read a lot of this thread but it is VERY large.
 
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Biohazard said:
I need some help.. hope someone can spare me some time.

I'm 6'2, 12st 7 (edit: wii fit says I'm 77.5kg butt naked :p) but I have a fair amount of BF at the weist. will do pics later if I have to. Beer and lasyness tbh.

I NEED to improve my stomache and chest (tiniest amount of moob on there), my arms and legs are fine however if a tad weak .. I've been trying crunches as best as I can remember - back straight not pulling with arms or legs and holding. Been at it a week and don't think I'm doing it right.

I walk about 15-20 miles a week to and from work, have done for ages sometimes out on bmx too, I've been trying to get back into running again so I'm not a total dissaster.

diet has been mainly fish some chicken, patato and veg, fruit and water. No rubbish. I have IBS so bread and pasta are not for me unfortunately.

have about 40kg in weights and bells, yoga ball and a mat.

Can someone give me some sort of basic routine to start with? I'm not sure how many reps and how often and want to do all this well away from the gym.

I don't want to waste myself or lose heart :( have tried to read a lot of this thread but it is VERY large.
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Just read gordy's posts on the first few pages and have a stab at the routine he suggests (and stop doing crunches to try and lose body fat!).
 
Volcs said:
Just read gordy's posts on the first few pages and have a stab at the routine he suggests (and stop doing crunches to try and lose body fat!).
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I'm not, there is another reason for me wanting to improve my stomache muscles at the same time. There's a clue in the last post.

I've cut back on the rubbish I used to eat, the running walking and other excercises are whats burning off the fat. lost 7lb in 6 weeks. not rapid but steady.

I just feel getting no where with crunches thats what i'm mainly wanting to know but i'll go re-read after tea.
 
Biohazard said:
I'm not, there is another reason for me wanting to improve my stomache muscles at the same time. There's a clue in the last post.

I've cut back on the rubbish I used to eat, the running walking and other excercises are whats burning off the fat. lost 7lb in 6 weeks. not rapid but steady.

I just feel getting no where with crunches thats what i'm mainly wanting to know but i'll go re-read after tea.
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Im not seeing the clue as to why you need to improve your stomach muscles.

Still, get into a normal routine and your core will strengthen regardless :]
 
Hi, im looking to improve my strength and physique. I wanna bulk up as everyone seems better built than me. I dont really do that much exercise, im 10 7 and 5"10 and 16 yo. Ive read the guide and looked through the link but i find the whole lot daunting.

I eat ok, not too much rubbish but not enough fruit and veg. I eat 1 portion of protein a day atleast.

Ive got a gym a 10 min walk away but its not that great, im thinking of buying some dumbells for 20 quid to start me off weights wise. Ive got a bike too so i could do cardio on that. Would these be sufficient?

What exercises and reps would you recomend for a newbie? Are the ones in the guide suitable for a newbie of my physique? I can remeber doin 30 kg on those leg lifty/pushy machines and 5kg on dumbells at a gym ages ago and 10 mins on th erunning machine. (excuse my lack of knowledge)
 
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Will that be enough? Simple answer is no I'm afraid.

Basics for a gym:

barbell
dumbells
bench (that inclines)
weights

Most can be bought from your local free ads paper quite cheap, thats a good start.

As for a routine. the one at the start is a basic routine that will engage all the main muscle groups for growth.
Daunting? yes it can be, but then if building a better body was an easy thing we would all be doing it :p
 
Ultra_Extreme said:
Drink more water and cut salt
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Oh I was hoping you popped in as I saw your pics after you cut a lot of water :)

Wow, really drinking a lot of water is the way to cut water weight? I really thought that would be the opposite

Someone said lowering protein would help massively, as well as said above, lowering carbs. Dont really want to cut my protein shakes but will if I need too
 
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