GordyR's Beginners Guide to Bodybuilding

Well even though im keeping my training of building muscle and tone etc and also keeping at least one cardio exercise each time which will be on a tough setting, im also aiming to reduce my body fat index. I already had it checked and I am in the healthy range but I still want to reduce it and tighten up. So im eating well but im not going to take any supplements or eat 6 meals a day. I'll stick with water only, eating whetabix or porridge for breakfast, eating a pasta salad as a snack if I ever do, eating steak and potatos (varied) for dinner and a ham/chicken slices on wholemeal bread with one healthy yogurt and a bannana also a selection of apples in between. Also no intake of any

This should be fine yeah? I just want to clear this first really.
 
just eat the 5 or 6 meals.
its not like they are huge meals, we are talking a couple of good sized meals and the rest are snacks.
this will help you to lose fat.

by the way, losing fat and building muscle is very hard to do. it can be done but takes a lot of time to get the diet and exercise perfect, of which, you clearly have not taken the time.

diet is the biggest thing to do with your goals, not the cardio or the weights, diet.

why would you not want to take supplements? protein powder is a great thing to be taking both on a cut and a bulk.

building muscle is a sure way of reducing bodyfat as well.
 
SK07 said:
Well even though im keeping my training of building muscle and tone etc and also keeping at least one cardio exercise each time which will be on a tough setting, im also aiming to reduce my body fat index. I already had it checked and I am in the healthy range but I still want to reduce it and tighten up. So im eating well but im not going to take any supplements or eat 6 meals a day. I'll stick with water only, eating whetabix or porridge for breakfast, eating a pasta salad as a snack if I ever do, eating steak and potatos (varied) for dinner and a ham/chicken slices on wholemeal bread with one healthy yogurt and a bannana also a selection of apples in between. Also no intake of any

This should be fine yeah? I just want to clear this first really.
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lol

so are you looking to bulk or cut? why is eating 6 meals a day bad for a cut?
 
A2Z said:
lol

so are you looking to bulk or cut? why is eating 6 meals a day bad for a cut?
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6 meals a day seems excessive even on a diet. Im sure what im eating and the amount of water im drinking now and fruit, its strict really. But thats just to advance the process faster (hopefully).

I suppose cut first then bulk. Might as well tone up lose unnecessary fat or what not and tone up before starting to dedicate to bulking.
 
6 meals a day isn't excessive? The meals are smaller and seperated throughout the day. This is a must on a cut. There is method in the madness so maybe you should begin taking the advice of the people who are trying to help rather than questioning everything that's said. You've recieved some sound advice so far.

As for loosing some fat and then bulking, it all depends really. If you've got a huge amount of fat then yes you can, but if it's just a little amount personally I wouldn't bother.
 
questioning is good, its a great way to learn ;]
ignorance is not good ;]

SK07, if you ate the same amount each meal for 6 meals as you do in a meal from a 3 meal a day diet, then yes it would be excessive, however, you eat the same amount overall, just over more meals :]
 
Hi,

Thought I'd run my proposed routine by you guys, have been doing the weights routine and eaten reasonably well for the last couple of months as per the sticky and seen some quite noticeable gains in strength and appearance - now looking to cut for the next 8 weeks to get rid of as much excess fat as possible!

I've read quite a lot of articles and tried to assimilate it all but thought it'd be best to run it by you lot as you seem to know your stuff :) Am 5'11" and about 190lbs, rugby player build I suppose

Diet (about 5-6 pints of water a day as well)

8:00am - Scrambled egg (2 eggs) + 1 piece wholemeal toast + banana
11:00am - 100g grilled chicken + fruit
1:00am - Subway sub of the day (ok I know that could be better but it's cheap and easy :p - I don't have a dressing on it) + fruit
3:00am - 100g grilled chicken + fruit
Pre-workout (say 6pm) - Carb/whey protein (40g carb/10g protein)
Post-workout (say 7pm) - Carb/Whey protein shake (40g carb/25g protein)
9pm - Main meal - pasta with chicken/mince bolognese type affair/tuna pasta/that kind of thing
11pm - Pre-bed - Whey protein + skimmed milk

Routine - Weights as GordyR sticky

Mon - Chest/Triceps
Tues - HIIT running (currently doing about 5 x 30 sec sprint, 1 min jog)
Weds - Biceps/Back
Thurs - HIIT running
Fri - Legs/Abs
Sat - Rest!
Sun - Maybe light jog

Intend to keep upping the HIIT stuff until I die or can manage 10, whatever comes first :p

Cheers for reading, any advice very much welcome :)
 
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Phnom_Penh said:
iirc, subways are as bad for you as a big mac. maybe try something else :p. And take full fat or semi skimmed milk before bed.
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full fat if your diet allows that calories. i think semi is about the same as water in terms of speed of protein release.
 
Morba said:
full fat if your diet allows that calories. i think semi is about the same as water in terms of speed of protein release.
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Nah, skimmed is, semi coagulates with the whey a bit, but skimmed doesn't, so the only thing that's slow release is the milk protein. full fat is best, or you just take caesin or milk protein instead, quark's an ok substitute though.
 
Cool cheers, be interested to see how it pans out over the next 2 months!

Heh this morning was in a rush so necked 2 raw eggs, surprisingly not as bad as I thought! Think I'll stick to scrambled though!
 
Rich_L said:
Cool cheers, be interested to see how it pans out over the next 2 months!

Heh this morning was in a rush so necked 2 raw eggs, surprisingly not as bad as I thought! Think I'll stick to scrambled though!
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Raw eggs are fine and actually the healthiest way to eat them, at least for the yolk anyway. Just make sure you check for cracks in the shell and clean any crap off before you crack it open.

Also raw egg whites contain avidin (http://en.wikipedia.org/wiki/Avidin) this can make you biotin deficient so if eating lots of raw eggs you might want to think about supplementing your diet with a B-Complex that contains Vitamin B7 (biotin) ;)

Or just eat the yolk raw and cook the egg white...
 
Again thanks :)

Quick question though, recently have been feeling a bit of weakness in my right shoulder joint when barbell bench pressing, nothing major just a bit of pain, and afterwards it seems to 'crunch' a bit when stretching it out. Am taking a week or so off bench pressing to see if that helps but wondering if any of you guys have had the same kind of thing?
 
Rich_L said:
Again thanks :)

Quick question though, recently have been feeling a bit of weakness in my right shoulder joint when barbell bench pressing, nothing major just a bit of pain, and afterwards it seems to 'crunch' a bit when stretching it out. Am taking a week or so off bench pressing to see if that helps but wondering if any of you guys have had the same kind of thing?
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Many people suffer from sore shoulders when benching. How's your form? Do you go all the way down to the chest with the bar? Are you benching heavy?
 
Am pretty sure my form is good, I've been going right down to the chest, at the moment benching 70kg which is just when it's started hurting a bit, has been fine before that though - I guess my main concern is whether that's normal or whether it's time to lay off a bit and give it a bit of a rest :)
 
might be worth stopping an inch or two above the chest rather than benching to the chest. see if that helps, make sure you still feel that you are getting a worthwhile chest exercise out of it :]
 
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