Gustov's road to getting a respectable physique.

Gustov

Gustov

Gustov

Soldato
Joined
30 May 2008
Posts
7,788
Hi everyone,

Here's the deal. I'm 21, 6ft 1 and weigh 10 stone. (63.5kg) I'm fed up of being the skinny / scrawny kid.

I have little to no knowledge about how to train and would like to use this thread as a progress thread so I can keep track of how I'm doing.

My aim is to reach a build similar to this. I don't want to get 'big' so to speak. I want to get bigger for sure but my main goal is muscle definition and getting that toned 'surfers body'. Sorry but gay pic is gay.

30udz41.jpg


My diet atm is : (I don't consume dairy products)

Breakfast:

4 x Eggs scrambled
1 x Green Smoothie (contains 3/4 pieces of fruit and lots of green vegatables such as spinach and chard)
1 x Museli with Coconut Milk

Lunch:

Sandwich of some sort
Chicken breast x 2

Dinner

Whatever is served up - The mother usually cooks very nutritious meals which are full of vegetables.

I drink shed loads of water and eat absolutely ZERO junk / processed foods. I do have some HEMP protein but it's only 13g of protein per 30g serving and tastes like mud (can only mix it with water as I don't drink milk)

Exercise Regime

I'm currently running 5 x a week for 25 mins. I realise that this is not a good idea and should lower it to perhaps 3x a week? I obviously don't want to lose weight but I do want to tone my muscles.

Unfortunately, I'm not currently a member at a gym but would be willing to join one. I would also very much like to join a tennis club, surely this is a great workout? Also, how is swimming for a workout?

What would be a good goal and are there any regimes out there that throw you right in at the deep end which allow you to see changes after say 6-8 weeks? (I'm not expecting anything to happen quick but with my physique I would expect to see changes reasonably fast as long as I am dedicated)

Also, how about push ups and sit ups? Surely these are worth implementing?

Gustov
 
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sticky for workout. or stronglifts. or starting strength.

train like a bodybuilder because that is what you want to do, even if in your mind you dont because you think thats not how a bodybuilder looks.
that pic is of someone who has spent a lot of time in the gym building some mass in all the right places then lost a load of fat.
 
Monday (Chest/Shoulder/Triceps)

Flat Bench Press – 3x8
Incline Dumbbell Bench – 3x8
Skull Crushers – 3x8 (similar to lying tricep extensions)
Close Grip Bench Press – 3x8
Seated Dumbbell Military Press -3x8
Lateral Dumbbell Raises – 3x8


Wednesday (Back/Biceps)

Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Chin Ups 3x8 (Or Lat pull downs if you can’t do chins yet)
Barbell Bicep Curl -3x8
One arm Dumbbell hammer Curls – 3x8


Friday (Legs/Abs)

Barbell Squats – 3x8
Dumbbell Lunges – 3x8
Calf Raises-4x10
Abdominal workout (Crunches, leg raises, whatever)

Are you referring to this workout? Honestly, that might as well be in a different language to me :(
 
it might be a different language now, but you will get used to it. get to a gym and get an induction sorted, after a few weeks on a basic program that they give you you can then look at evolving into something more specific and tried n tested.
 
Just stick the exercise names in google- there will be a million websites with animated gifs and a wall of text of how to do the exercise.

And of course the sticky that workout is from is a brilliant guide. I think that has an exercise database link too.

I've just started recently using that weekly set of workouts about 2 weeks ago (albiet extended and altered in places) and so far I'm seeing some very positve effects.
 
Morba said:
I dunno about that, it rates dumbell upright rows as the second best exercise for traps.
It rates cable crossovers as better for chest than normal benching!
Click to expand...

I didn't look that far into it! But the videos and info are pretty spot on from what I can see. The ratings are from the members of the public I think so I'm guessing they are noobs and rated the easiest one to do?
 
Morba said:
sticky for workout. or stronglifts. or starting strength.

train like a bodybuilder because that is what you want to do, even if in your mind you dont because you think thats not how a bodybuilder looks.
that pic is of someone who has spent a lot of time in the gym building some mass in all the right places then lost a load of fat.
Click to expand...
Yes, once again, things that will slow your progress:
- running
- tennis
- other cardio

Things that will speed up your development:
- bodybuilding!

That's not to say don't run or play tennis, but treat them as recreation rather than part of your program. Things like tennis or rowing take a long time to make visible changes to muscle.

You can't "tone" a muscle, only make it bigger or smaller. The rest is down to bodyfat.
 
So guys, it turns out I can't afford a gym membership :\

How does this sound for just keeping myself fit/in shape and working on muscle groups.

Daily

3x20 rep of sit ups
3x15 rep of push ups
3x20 5kg free weights

3x a week = Running for 25 mins.

I know you've all advised me not to run but I need something to clear my head at the moment, potentially going through an anxiety disorder :\ If there are any other exercises that I can do to improve muscle strength that don't require and equipment please make suggestions! Realistically, I know this is NOWHERE near as beneficial as a gym workout but hey, not much can be done about that at the moment. Sorry to disappoint.
 
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imo doing a sport to look good is a receipe for disaster and you'll ultimately quit and get bored.

Use your physique for something productive, rock climbing, biking, running .... I couldn't give a toss what my physique looks like, so long as I have goals and have an active lifestyle.
 
Edinho said:
imo doing a sport to look good is a receipe for disaster and you'll ultimately quit and get bored.

Use your physique for something productive, rock climbing, biking, running .... I couldn't give a toss what my physique looks like, so long as I have goals and have an active lifestyle.
Click to expand...


Good for you, hopefully you realise there are a lot of people out there that just want to look good. In fact most of the younger people in any gym are there to look good :)
 
I personally do it for both to look good and to get stronger.

I like the feeling I get when I know I can pick my girlfriend up, Heavy 30kg slabs, DIY stuff. I also want to look good cus a couple of years ago I was just a fatty fat fat fat and weighed 17.5 stone.. now im 14.8 stone but a hell of a lot of muscle packed on Just need to get the abs out!

I personally dont like the look of the image in the first post, it looks too small for what I want. However eat well, train smartly and you will get there and then you can make further aims.

Also if you cant afford a gym membership just try create a make**** one at home.. Also if you have a sledgehammer about you can do a hell of a lot of work (search 'Sledge Hammer training' in google) just be careful not to injur yourself.
 
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