GordyR's Beginners Guide to Bodybuilding

Inoshishi said:
The below table shows my daily in-take:

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where you get that from? looks useful.
 
I heard crunches and situps were bad for you (I think on MuscleTalk or BodyBuiding). They are bad for the spine discs as they aren't suppose to do that. I heard it's best to get ab training from compound stuff and planks.

Can anyone clarify ... I could dish out the source later maybe.
 
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Does time of day matter when weightlifting? i dont have time in the evening so will most likely do it before work or in my lunch break, but i probably wont be able to eat a large meal afterwards.
 
Posty said:
Does time of day matter when weightlifting? i dont have time in the evening so will most likely do it before work or in my lunch break, but i probably wont be able to eat a large meal afterwards.
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*cough* when your test levels are at their highest!


Anyway, forgetting that, the best time is the time that you are most prepared for it, but in terms of energy and recovery.

if you cant get a big meal in, can always have a hefty shake (split into 2 to make the protein intake nice and fast initially)
 
Inoshishi said:
Any thoughts on this diet?

08:00 – Multivitamin – Omega3 – Oats
10:00 – Banana – Handful of Raisins – Protein Shake
12:00 – Chicken Breast on Wholegrain Bap – Omega3
14:00 – 2 Boiled Eggs
17:00 – Chicken/Lean Meat/Fish (fried in some olive oil) – Brown Rice – Mixed Veg - Omega3
20:00 – Protein Shake
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Some veggies in there wouldn't go a miss! Multivitamins aren't as slow releasing as normal vegetables.
 
Just wondering...

Can cheese on toast be a good thing to eat for bulking/general bodybuilding? I'm about to eat 3 slices of toast and looking at the stats, that is apparently around 35g of protein and 500 calories worth. (Cath.City!)
 
SideWinder said:
Just wondering...

Can cheese on toast be a good thing to eat for bulking/general bodybuilding? I'm about to eat 3 slices of toast and looking at the stats, that is apparently around 35g of protein and 500 calories worth. (Cath.City!)
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In all honesty m8 you can bulk on mcdonalds big macs if you wanted, Its a question of health versus overall protein content. If you have to fight the flab id avoid high fat bulkers like CoT, but if your in the skinny/bony brigade go for it!
 
Im planning on running the London Marathon next year.
Ive got a pretty good running level already, around the 6min/mile mark for up to 10 miles.
Im just wondering if there are any other sorts of excercises i should be doing?
 
kicks66 said:
Im planning on running the London Marathon next year.
Ive got a pretty good running level already, around the 6min/mile mark for up to 10 miles.
Im just wondering if there are any other sorts of excercises i should be doing?
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You're probably better off posting in the running sticky to be honest matey, advice in here generally won't be geared towards endurance events.
 
I’m worried I’m not doing enough at the gym. I’m new to lifting weights. I’ve put this routine together.

It’s the end of my first week going to the gym so go easy.

All exercises I’ve done 3X10 at as heavy as I can. I know I should be using all free weights, at the moment I'm not that confident so I'm using mainly the cable and some machines.

Monday (Chest/Shoulder/Triceps)

Cable Standing Fly
Leaver Chest Press
Lever Shoulder Press
Cable Front Raise
Cable Pushdown (with V-bar)
Cable Bent-over Triceps Extension (with rope attachment)

Wednesday (Back/Biceps)

Back Extension
Lat Pull Down
Seated Row
Bicep Curl
Cable Alternating Curl

Friday (Legs/Abs)

Lever Seated Leg Press
Lever Seated Hip Abduction
Smith Squat
Lever Seated Calf Extension
Lever Leg Raise Crunch

It inly takes me about 45 mins max with little warm up. Is that to little? Also because I'm not in total pain in the morning I kep thinking "no pain no gain!".

I’m working on my diet but that’s another post.

Thanks for any help you can be!
 
It might sound counter-intuitive but I'd not recommend going as heavy as you can until you've got your form absolutely nailed - if you've got access to someone who knows what they are doing then ask them to make sure that you are performing the actions correctly. The reason I suggest this is that by 'chasing weights' you aren't concentrating on how you perform the action, it strokes the ego but doesn't necessarily do you much good in the longer term as you'll probably reach a plateau much sooner than if you were simply doing it right from the beginning.

Also remember that not all pain is good but as you go along you'll find out more about what is and is not comfortable for your body.

//edit you might also find that DOMS is worse on the second day so just because it doesn't feel a bit sore the next day doesn't mean you won't feel anything.
 
semi-pro waster said:
It might sound counter-intuitive but I'd not recommend going as heavy as you can until you've got your form absolutely nailed - if you've got access to someone who knows what they are doing then ask them to make sure that you are performing the actions correctly. The reason I suggest this is that by 'chasing weights' you aren't concentrating on how you perform the action, it strokes the ego but doesn't necessarily do you much good in the longer term as you'll probably reach a plateau much sooner than if you were simply doing it right from the beginning.

Also remember that not all pain is good but as you go along you'll find out more about what is and is not comfortable for your body.

//edit you might also find that DOMS is worse on the second day so just because it doesn't feel a bit sore the next day doesn't mean you won't feel anything.
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Hello,

Thanks for the fast reply. I've got a mate that's been doing it for a while, it's just finding a time that both of us can go is a problem atm. Next week we are planning sometime. I'm just keen to get everything right. I think I need to tell myself to be a bit more patient. Although I know it’s important to get things right from the start I also need to realize there is no point in getting obsessed so soon, it takes time. I’m sure after a couple of months I’ll have a plan worked out.

What do you think of the general exercise plan I've put together though, too much too little? I'm a little over weight at 6"3" and 16st, I've always played rugby (until two/three years ago to a good very good youth std) and played tennis 4 times a week for the last six months. I wouldn't class myself and needing to take it practically easy at first, although there are lots of guys much smaller than me lifting 3 times as much at the gym, I'm confident over time it will come.

Thanks
 
Diet help, please.

I’m 24 years old and currently weigh 16st (220lb) and am 6”3”. My “ideal weight” would be 200lb.

I’ve started a weight lifting program and want to know what people think of my diet plan. I’m trying to keep proteins high and carbs low in an attempt to keep my fat levels down.

Here is my proposed diet-



What do you think?

Worked out at my current weight (lb X 18) I should be consuming 4000+ cals. Will sticking to the 3100 odd I’ve planed prevent any muscle growth? I seem to have good levels of protein and low carbs.

Edit I should add that I've been sticking to this there or there about for the last two weeks now, but eating eggs on toast at 5;30 with no shakes at all. It's hard for me to eat mid morning at work though and I'm a little worried about all the fat in the eggs thats why I thought of switching to whey shakes.
 
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