GordyR's Beginners Guide to Bodybuilding

a reason that occurs to me that that is not your DAILY diet is that you apparently eat 12 eggs a day yet you have evening meals cooked for you....this means your family does the shopping....and buys you 84 eggs a week and 14 chicken fillets, impressive....

im afraid it sounds like a diet designed to get me off your back, and im afraid it wont. Before you can look at faults in other areas you need to gain some kind of mass, fat or muscle. If you cant gain fat then you wont gain muscle so you need to get that diet in check!
 
I realy struggle to put weight on, i'm a builder and graft all day(honest :D :) ). For me cooking in bulk is the key, if i make a chilli or do chicken i'll cook a load and freeze it or put it in the fridge and people who use work as an excuse is rubbish! Everywhere has a microwave, cheap tupperware filled with food and bag of steamed veggies, not the best but atleast its good food and you no whats in it :)
 
the only meal i miss sometimes is a sandwich at 15:00 which is difficult sometimes due to work etc and the boss being on my back at the moment for the amount of breaks i have already!
But yes i stick to the diet buy the chicken and eggs myself then freeze the excess fillets. 3 packs for 10£ pack of four fillets in each pack cheap! Used to have a steak a day but found that to be to expensive

I dont do any cardio exercise at the moment doing 1 day at the gym doing weights then straight after 30-40 mins in the steams room and then one day off which i usually do aload of situps in the evening pretty much it

And if you're wondering how long i've been doing it for will be coming up to two weeks not v.long the diet that is!
 
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well i've been trying to get a six pac been doing a lot of exercises at the gym focusing on abs so i do situps when i have the day off maybe bit excessive but i've noticed huge differences to how i was a few months ago can see definition all over. will get pictures up on the bodybuilding topic even though i look so damn scrawny :(
 
LeoN88 said:
well i've been trying to get a six pac been doing a lot of exercises at the gym focusing on abs so i do situps when i have the day off maybe bit excessive but i've noticed huge differences to how i was a few months ago can see definition all over. will get pictures up on the bodybuilding topic even though i look so damn scrawny :(
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The best way to get a six pack is to get down to around 10% bf
 
blitz2163 said:
The best way to get a six pack is to get down to around 10% bf
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well i've got this little gadget at home which u hold onto for around a minute says i'm 8 but i do not have clue how accurate it is! is there anyway to accurately get a bf reading?

p.s. there is this machine at the david lloyd which will show this i think calculates your height, weight etc and what u should aim for i think... are they accurate?
 
If you get someone who knows what they are doing then calipers will give you a fairly accurate reading of your bodyfat. You could go to the lengths of hydrostatic calibration/testing but frankly that would be overkill (and probably expensive). One of the simplest ways is simply to look in the mirror and you can roughly gauge from that.
 
LeoN88 said:
well i've got this little gadget at home which u hold onto for around a minute says i'm 8 but i do not have clue how accurate it is! is there anyway to accurately get a bf reading?

p.s. there is this machine at the david lloyd which will show this i think calculates your height, weight etc and what u should aim for i think... are they accurate?
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neither are accurate
 
LeoN88 said:
no need to be condescending but fair comment being tired is my reason lol.

diet is:
7:00 6 scrambled eggs in 3 without yolk

8:30 weetabix 3 of

1030 ham or chicken sandwich

1300 2 chicken fillets and a sandwich

1500 ham or chicken sandwich

1830 dinner depends on whatever is cooked usually meat or fish with rice or veg or sometimes pasta

2030 gym

2230 back from gym 6 scrambled eggs 3 without yolk and protein shake

1230 bed still not put any weight on this week either seems impossible
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Sleep dude you need more...

12:30 bed
07:00 Breakfast

Thats about 6 hrs sleep in reality. You only grow when your asleep and I think you need some more shut eye.:)

I'm struggling to get my head round if your training hard enough how you manage to get by on only 6 hrs a night
 
to be honest ive had trouble with sleep for a long long time hence lack of sleep. I used to have the extra strength tylenol sleeping tablets every night however stopped taking these now as i was relying on them too much. so now i catch up on saturday and sundays. Its just the getting to sleep part once im out that it!
 
Morba said:
I manage on 6 or less when im training, its only while ive been out of the gym that i've been sleeping more!
I managed to grow just fine :p
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You mean you think you grew just fine I'll wager that with more sleep you would have grown better.

Everyone is differant but its been well documented that 8 hours is better for continued growth and recovery.

When I was just starting at 16 I grew fine with no extra protien in my diet. well I thought i did until I had extra protien in my diet then i grew like a weed.

At 34 though its a little bit harder to grow continually
 
mattyg said:
You mean you think you grew just fine I'll wager that with more sleep you would have grown better.
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No, i've grown more than fine.
Given i am all of 5'9 and 125kg+ (carrying a bit more fat through inactivity than i would like, but its sortable).

If i could have grown more, then great, but lets be honest, its not going to have been that much more :D
 
Ultra_Extreme said:
Oh and leave the yolks in the other eggs, they contain most of the nutrients and 90% of the calories, whites only is for dieting not bulking (and please dont bring up cholesterol or im gonna stop helping altogether, dietary cholesterol does not affect blood cholesterol PERIOD)
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No but the saturated fat does although there is only about 1.7g per egg when you are eating 12+ a day it soon adds up.

Maybe not too much concern for the younger people but if you have a history of heart disease in your family you may want to watch the amount you consume.

I have a history of heart disease in my family and have recently had heart scans & blood tests all was ok except for me having a high cholesterol level, I have since been prescribed Statins but still need to watch my diet especially saturated fats.
 
Morba said:
No, i've grown more than fine.
Given i am all of 5'9 and 125kg+ (carrying a bit more fat through inactivity than i would like, but its sortable).

If i could have grown more, then great, but lets be honest, its not going to have been that much more :D
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I thought I was quite big at 109Kg 19" arms and 53" chest but at 19.5 stone at 5`9 You beat me
 
PPPPPP pics please :D not many 19"'ers (ooerrr!) walking these parts and since your new to the group and all...

(dont take it personally at your height its more than plausible, more so than if i came in saying i had 20" arms at 6'2, but theres plenty of newbs come in here and say "oh yeah i lift double that, and i got an 8pac and i dont juice" etc)
 
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