GordyR's Beginners Guide to Bodybuilding

[Robi]

Could I split the 3 day workout into 6?

Mon: Chest/Shoulders/Triceps
Tues: Back/Biceps
Wed: Legs/Abs
Thurs: Chest/Shoulders/Triceps
Fri: Back/Biceps
Sat: Legs/Abs
Sun: Rest.

I've only counted the major meals at the moment. What type of meals do you suggest I add? Things like sandwiches, small portions of pasta+bread etc?

 

[Styles]

No on that workout 3 days is fine. Why do you want to workout 6 days a week when on a routine like that 3 days will bring you much more benefit and gains?

Things like wholemeal bread, rice, pasta, turkey, chicken, whey protein.

 

[Chong Warrior]

I'm pretty much clueless about building, so care to explain?

Have you actually read any of this thread??

 

[Robi]

I have read this thread, just wanted to grab some personal experience thats all. As in, why opt for a 3 day workout when you can rest seperate muscles over a 1-2 day period while training other areas of the body?

 

[Styles]

Because on a 3 day split like the one I've mentioned you will be hitting each muscle group hard enough to not require hitting them again in the same week.

You may be better suited to a Upper/Lower of full body workout.

 

[Robi]

Monday: Chest/Tri's.
Tuesday: Back/Bi's.
Wednesday: Legs/Shoulders.


Breakfast (10-11AM): Branflakes.

Pre-Lunch (12-1PM): Scrambled Eggs + Wholemeal Bread.

Lunch (2PM): Wholemeal Toasted Bread + Tuna.

Pre-Dinner (4-5PM): Tuna Sandwhich (Wholemeal Bread).

Dinner (6-7PM): Meat, Veg (Carrots, Potatoes) + Whey Protein Shake.

After-Dinner (9-10PM): Toast and/or Branflakes.

Whey protein will be taken after workouts and during dinner on non-workout days.

Improvement?

 

[SK07]

No on that workout 3 days is fine. Why do you want to workout 6 days a week when on a routine like that 3 days will bring you much more benefit and gains?

Things like wholemeal bread, rice, pasta, turkey, chicken, whey protein.

Stylez/chong/gordy, tell me do you all eat 6 meals per day? could you possibly give me an example of a proper diet thats relevent to what we already disccused for what im doing, tone, strength muscle gain, shape, tightening of stomach etc. Im not sure how to add in a diet at say 9am, I might not be that hungry but I can still actually eat something but im kinda lost for eating something, I can't see me , for example heres one day how does this sound to you:

Meal 1, Breakfast: 2 Pieces of wheatabix + 1 slice of wholemeal toast + cup of tea with 1 sugar.

Meal 2, ?

Meal 3: Lunch: Possibly a baked potato with a pasta filler

Meal 4, ?

Meal 5: Dinner: Possibly chicken salad with slice of wholemeal bread

Meal 6, Supper?: Wholemeal toast with hmm what on it? or wheatabix again?

Would it be possible just to eat enough in 3 meals a day to supplement what is needed?

 

[SK07]

Also I was reading from what morba (I think it was) posted a link to a body building forum. The person who wrote the guide seems like a pro, so from a quote from his guide:

"Which supplements do I need?

None, simple as. With a solid appreciation of quality eating, supplements are simply that. As I have stated above they are ‘add ons’ to a diet and by no means allow for eating crap. "

What do you think of that?

- http://www.muscletalk.co.uk/m_1101455/tm.htm

 

[SK07]

Also Stylez, do you reckon you could spec me up a week of training based on what we talked about? just im going to the gym tommorow to do training but also write up a training sheet. Like for example Biceps/Pecs/Triceps for one day then all the different important exercises that are crucial to the building of muscle and tone etc and along with a suggested set/rep.

Cheers.

 

[Skull]

Also I was reading from what morba (I think it was) posted a link to a body building forum. The person who wrote the guide seems like a pro, so from a quote from his guide:

"Which supplements do I need?

None, simple as. With a solid appreciation of quality eating, supplements are simply that. As I have stated above they are ‘add ons’ to a diet and by no means allow for eating crap. "

What do you think of that?

- http://www.muscletalk.co.uk/m_1101455/tm.htm

Yes, he's saying you can get just about everything you need to build muscle from your diet. He's saying that many people seem to think they allow you to have a bad diet. What he ISN'T saying is "Do not take supplements."

 

[neoboy]

Bloody hell, I could always eat a lot but this whey protein is making me feel really bloated, I can barely take one 50g serving per day nevermind 2 or 3.

 

[Chong Warrior]

I have read this thread, just wanted to grab some personal experience thats all. As in, why opt for a 3 day workout when you can rest seperate muscles over a 1-2 day period while training other areas of the body?

Another reason besides the one Styles gave is simply because you don't need to. For a beginner especially a lot of the time in bodybuilding, toning, bulking, call it what you will "less is more"

You can workout 3 times a week, using the split given you earlier, each workout lasting roughly 1 hour.

If you train 6 times a week your workouts should only be lasting about 30 mins at the most. Is it worth getting ready, going to gym, getting showered, etc? Which all usually ends up taking 2 hours from start to finish. Just get the same job done in half the time and enjoy more free time away from the gym

Monday: Chest/Tri's.
Tuesday - rest or maybe some cardio
Tuesday: Back/Bi's. Wednesday
Thursday - rest or maybe some cardio
Wednesday: Legs/Shoulders. Friday


Breakfast (10-11AM): Branflakes.Desperately need some protein here

Pre-Lunch (12-1PM): Scrambled Eggs + Wholemeal Bread.

Lunch (2PM): Wholemeal Toasted Bread + Tuna.

Pre-Dinner (4-5PM): Tuna Sandwhich (Wholemeal Bread).

Dinner (6-7PM): Meat, Veg (Carrots, Potatoes) + Whey Protein Shake.Why take a whey shake with a meal that already contains meat? This should have enough protein, the whey is wasted. Either have the whey with your breakfast branflakes as this meal has little protein or have it in FULL FAT milk as your last meal instead of the toast.

After-Dinner (9-10PM): Toast and/or Branflakes. Toast or branflakes isn't ideal as your last meal before bed. It's basically just carbs. Change it for a protein & fat meal. I always have a tuna omelette for example.

Whey protein will be taken after workouts and during dinner on non-workout days.

Improvement?

Thoughts in red

 

[Chong Warrior]

Bloody hell, I could always eat a lot but this whey protein is making me feel really bloated, I can barely take one 50g serving per day nevermind 2 or 3.

How long have you been training?

 

[Chong Warrior]

Stylez/chong/gordy, tell me do you all eat 6 meals per day? could you possibly give me an example of a proper diet thats relevent to what we already disccused for what im doing, tone, strength muscle gain, shape, tightening of stomach etc. Im not sure how to add in a diet at say 9am, I might not be that hungry but I can still actually eat something but im kinda lost for eating something, I can't see me , for example heres one day how does this sound to you:

Meal 1, Breakfast: 2 Pieces of wheatabix + 1 slice of wholemeal toast + cup of tea with 1 sugar.

Meal 2, ?

Meal 3: Lunch: Possibly a baked potato with a pasta filler

Meal 4, ?

Meal 5: Dinner: Possibly chicken salad with slice of wholemeal bread

Meal 6, Supper?: Wholemeal toast with hmm what on it? or wheatabix again?

Would it be possible just to eat enough in 3 meals a day to supplement what is needed?

Yes, at least 6 meals, sometimes more. The trick is not to eat big meals but many small high protein ones with plenty fruit and veg.

Meal 1, Breakfast: Whatever you want. Best place to cheat and the one meal you should mix all the macro's so plenty protein/carbs/fats.
Example for me here is I will very often eat bacon sandwiches (high fibre, wholegrain bread) buttered (100% butter, no margarine!) with boiled eggs. A whole grapefruit and some pure orange juice (not concentrate)

This is high calorie, fat, protein, sugars (fruit) and fibre. I even have this when cutting

Meal 2, Protein shake

Meal 3: Lunch: Carbs and Protein - (meaty sandwich)

Meal 4, Something quick and easy - I sometimes eat tinned mackerel fillets in tomato sauce straight out the tin, cold. Very high protein and fat and loads of Omega 3 if feeling lazy of busy, then an MRP (meal replacement) or protein shake.

Meal 5: Dinner: Possibly chicken salad with slice of wholemeal bread

Meal 6, Supper: Protein and fat but no carbs. Tuna Omelette!

If using lots of bread in your diet then it cannot be white, that is an absolute must! White bread is absolute garbage. Pick the highest fibre bread you can that's wholegrain. Aim for 4g fibre per slice minimum.

Try to have either Protein + Carbs or Protein + Fats in your meals but not all 3 or just one. Breakfast is an exception as are the meals you eat pre workout and after your PWO shake. I find fats are a great energy source before a workout alongside carbs.

Hope some of that helps.

 

[neoboy]

How long have you been training?

Been on and off for the last 2 months trying to go more regularly now. Even managed to convince my friend to go to the gym with me, I'll see if that'll help as well.

 

[SK07]

Yes, at least 6 meals, sometimes more. The trick is not to eat big meals but many small high protein ones with plenty fruit and veg.

So doing this everyday won't make me gain fat or expand in fat rather than muscle?

Meal 1, Breakfast: Whatever you want. Best place to cheat and the one meal you should mix all the macro's so plenty protein/carbs/fats.
Example for me here is I will very often eat bacon sandwiches (high fibre, wholegrain bread) buttered (100% butter, no margarine!) with boiled eggs. A whole grapefruit and some pure orange juice (not concentrate)

This is high calorie, fat, protein, sugars (fruit) and fibre. I even have this when cutting

Seems excessive for breakfast but I'd rather hit that than take the supplements. So how about wheatabix with a grapefruit and a piece of wholemeal bread buttered with aglass (maybe two) of pure orange juice? I could try manage some boiled eggs but damn thats a lot lol.

Meal 2, Protein shake

Any of which you can buy in stores rather than ordering off the net? and is this at around 10am?

Meal 3: Lunch: Carbs and Protein - (meaty sandwich)

How about wholemeal bread 2 slices with chunks of chiken on it with salad piled ontop and salad cream (if thats allowed?). Maybe even throw some pickel on it. And another glass of pure orange? and maybe an apple as well?

Meal 4, Something quick and easy - I sometimes eat tinned mackerel fillets in tomato sauce straight out the tin, cold. Very high protein and fat and loads of Omega 3 if feeling lazy of busy, then an MRP (meal replacement) or protein shake.

When is meal 4 at roughly what time? 4pm or so? Well I don't mind mackeral fillets in tomato sauce but I prefer them spread on toast. So that on wholemeal bread would that be okay?

Meal 5: Dinner: Possibly chicken salad with slice of wholemeal bread

Seems fine again, and as a rotation how about like baked potatos with say a pasta filling or a Steak or even pork chop with salad on the side? are potato wedges alright as well?

Meal 6, Supper: Protein and fat but no carbs. Tuna Omelette!

Pretty hefty again at that time of night your talking like 10pm? or so. Im not one for tuna or omelette but just a quick one, what about french toast? or is that a no no. How about mackeral fillets on toast (Wholemeal bread)?

If using lots of bread in your diet then it cannot be white, that is an absolute must! White bread is absolute garbage. Pick the highest fibre bread you can that's wholegrain. Aim for 4g fibre per slice minimum.

Is say warburtons or kingsmill wholemeal medium sliced good? I'll have a look at its fibre per slice. But that isn't a problem.

Try to have either Protein + Carbs or Protein + Fats in your meals but not all 3 or just one. Breakfast is an exception as are the meals you eat pre workout and after your PWO shake. I find fats are a great energy source before a workout alongside carbs.

Okay so I get 4 of the meals but why add in the other 2 meals are they sort of pre-workout, after-workout? Again Chonga-Warrior from the rest of my posts even though im wanting to build muscle and tone up all over pretty much, but I don't want to gain fat as in get another flabby belly. Im trying to tighten the muscles in it atm thats why I've been almost dedicated to the CV workout. But if you can verify what I've posted in reply to what you did that would be good then I can work on a training program, from one of you pros .

 

[Chong Warrior]

Been on and off for the last 2 months trying to go more regularly now. Even managed to convince my friend to go to the gym with me, I'll see if that'll help as well.

Then you don't need to drinking down 50g of whey mate, that's a lot! If you were 200lbs plus and ripped then maybe but certainly not after 2 months

Try cutting it down to about 30g-35g

 

[Jeffstar]

Why take a whey shake with a meal that already contains meat? This should have enough protein, the whey is wasted.

Its going to be hours before the body can fully digest meat, whey on the other hand is digested quickly, so i see nothing wrong with having a protein drink after a meal, and it certainly won't be wasted

 

[Chong Warrior]

Ok I will help you through some of this but it's such a vast complicated subject. I know it's overwhelming at first but it's too much to try and pick someone's brains about everything, you're going to have a lot of reading up to do. You need to have a basic understanding of certain things which you don't seem to have (no offence mate!) it's no good firing loads of questions as it's so complicted the answers will leave you with only one thing most of the time... more questons!

So doing this everyday won't make me gain fat or expand in fat rather than muscle?

It's all about total calories. Doesn't matter how many meals you have, if you eat less than you burn then you will lose weight. This also means you cannot grow. So it's almost impossible to grow muscles and lose bodyfat at same time. So it's either cut and lose weight, or bulk and gain muscle (and a little fat depending on deit, training and genetics)

Seems excessive for breakfast but I'd rather hit that than take the supplements. So how about wheatabix with a grapefruit and a piece of wholemeal bread buttered with aglass (maybe two) of pure orange juice? I could try manage some boiled eggs but damn thats a lot lol.

It was just an example of what you can eat for breakfast and what I do. Your example is poor because it's all carbs, you need to learn about carbs, proteins and fats in food and their importance.

How about wholemeal bread 2 slices with chunks of chiken on it with salad piled ontop and salad cream (if thats allowed?). Maybe even throw some pickel on it. And another glass of pure orange? and maybe an apple as well?

Again it's all about the total daily calories wether things like salad cream are allowed but in general I'd say no if looking to lose bodyfat.

Limit OJ to one serving a day.

When is meal 4 at roughly what time? 4pm or so? Well I don't mind mackeral fillets in tomato sauce but I prefer them spread on toast. So that on wholemeal bread would that be okay?

Don't get hung up on times, it's your life and your diet. Eat at what time you can. A general rule is to try and eat every 2.5-3 hours to keep metabolism up and keep your body from going catabolic (using muscle for energy)

Pretty hefty again at that time of night your talking like 10pm? or so. Im not one for tuna or omelette but just a quick one, what about french toast? or is that a no no. How about mackeral fillets on toast (Wholemeal bread)?

Again you're trying to swap for carbs. Though mackerel on toast isn't too bad if you use just one slice of bread.

Okay so I get 4 of the meals but why add in the other 2 meals are they sort of pre-workout, after-workout? Again Chonga-Warrior from the rest of my posts even though im wanting to build muscle and tone up all over pretty much, but I don't want to gain fat as in get another flabby belly. Im trying to tighten the muscles in it atm thats why I've been almost dedicated to the CV workout. But if you can verify what I've posted in reply to what you did that would be good then I can work on a training program, from one of you pros .

You sound like you want to lose bodyfat. This means a diet that will put you in a calorie defecit, you need to eat less than you burn. It's not that simple though, you need to try and keep your body from burning muscle and instead burn fat. Eat often and small with high protein will help you do this. Do not cut out fats, you need them aswell so try and lower carbs but not cut them out completely.

Hope some of that helps

 

[SK07]

^Still a bit lost, but I understand what your saying.

From the gym program I had earlier but if I add in leg exercises do you still consider it poor?