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2006/04/16, 07:05 PM
Hey everyone, i'm new to working out seriously, i have off and on since highschool, but now i'm 23 and it's time to get serious. I have a fast metabolism so i don't have problems with being overweight.. More underweight issues i suppose.
I am about 5'10 or 5'11 and weight roughly 155 in boxers.
I have several questions
1) when beginning to workout (using freeweights & a workoutplan obtained on the site) How do i determine how much weight to lift from just entering the gym. And the workout plan for gaining mass says to do more reps than i've heard in the past, i thought it was fewer reps and more weight?
2) As far as diet goes, i can't realistically eat 6 times a day, i'm in school. I could eat a good breakfast, lunch, again at 3 p.m. and freely after that. I've bought a Whey protein shake mix (which i've heard good things about)
Also, based on the nutrition plan i'm supposed to eat as follows:
Protein -
188 g .. maximum 10% variance is acceptable
Carbohydrates -
525 g .. maximum 10% variance is acceptable
Fats -
67 g .. maximum 10% variance is acceptable
Total Calories -
3363 .. calculated
What in the world do i need to eat? I'm not used to planning healthy meals, i could *REALLY* use some advice on all meals for an entire day.
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2006/04/16, 07:08 PM
Sorry, didnt finish on last post..
3) What kind of realistic gains can i expect? 2 lbs per week? 3? i plan on working out 3-4 times a week @ home & gym with free weights (the gym i have access to doesnt have very many machines at all)
4) Should i really use suppliments? I bought some whey protein, i have some creatine, can i use them @ the same time?
Sorry if i seem like i don't know what i'm talking about, but i honestly dont.
I REALLY appreciate any help i can get.
Thank you all very much.
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2006/04/16, 09:06 PM
I will try my best to answer your questions in the order you asked them:
1) On knowing how much weight to lift, it's really something you're going to have to figure out yourself. You want to challenge yourself, but do not use a weight you can't handle for the given reps. If you're looking to gain mass, this calls for hypertrophy of your muscles. Your goal is to break them down. Lower reps is better for strength and harder, denser muscle but your rep range for mass is often more than 5 reps or so.
2) Yes, YOU CAN eat realistically 6 times a day. You just gotta make it a priority. Make your meals ahead of time and take em with you in a cooler or whatever is needed. Drink your Whey mix directly post workout (or before), but I wouldn't recommend just using it whenever you want to as an MRP. I think the protein amount that this site is calling for you is acceptable, but you don't necessarily have to get that much. Shoot for at least your bodyweight in grams and go from there. As far as what you should eat, there is many posts that discuss ideal foods...do a fitbuddy search for the Bodybuilder's Grocery List. I'm pretty sure it's a sticky in the recipes forum.
3) Your gains are not necessarily predictable. A lot of this depends on how easily you gain. It also depends on how hard you work in the gym and just as importantly, how hard you work OUTSIDE of the gym with your eating, sleeping, being smart about it. If you eat a lot and eat well, work hard in the gym, and recover properly you will make good gains. In my opinion, your hard work and dedication can take you wherever you want to be.
4) Some supplements can be very beneficial. Most of the supplements I use are for recovery, like Cissus RX (for my tendonitis, etc.), protein powder, vitamins, antioxidants, etc. Do not waste your time and money flippin through a muscle mag lookin at the hundreds of useless gimmicking ads. Yes, you can use protein and creatine together. This is purely my opinion, but there have been no long term studies come out about creatine and the heavy use of it. Personally, I use it in small amounts for recovery. A lot of the people I have known using it 5 times a day, etc. like some of the creatine companies reccomend get great gains, but end up losin them as soon as they get off of it or passin out from dehydration. The way I look at it, it's somethin your body would naturally use in very small amounts, so I don't just pour it into my system.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/04/18, 09:44 AM
Should I really be starting off with 20 reps? First time lifting in a couple years. And starting with 50+ reps in 4 sets seems like an awful lot.
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2006/04/18, 10:00 AM
20 reps is a warm up set. Stick to using 10-12 reps per set for a few weeks (1-3 or so weeks) to get used to it. This means using lighter weights.
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2006/04/18, 10:39 AM
Will do! During these first couple of "warm up" weeks, should i expect to see any gains?
Also, I start my first work out tonight *gulp*
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2006/04/18, 10:47 AM
I also wanted to ask, what sort of suppliment would be best for me? A Protein powder (such as whey) or a overall weight gain powder (with whey included)
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2006/04/18, 11:10 AM
You may see gains. I always say judge your body if after a week or two you feel ok drop to a 6-10 rep range and lift heavier. As for supplements if you are looking to gain mass just eat well....that is my advice.
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2006/04/18, 01:58 PM
Double that mutt, eat right for mass, I wouldn't even worry about a whey shake until your workouts start getting a little more intense. Being in your early 20's still and just starting out you'll see better gains now than ever. Not to say your going to blow up like a tick or anything, but this is the time where your body will make its fastest gains if you eat right and workout hard.
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She sits and wonders why.....no more.
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2006/04/18, 07:18 PM
I'm doing my best. Did my first workout tonight but didnt have time to run home to grab my routine before i went. So i did much as I could from memory. I'm feeling it already lol.
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2006/04/18, 09:11 PM
Your recovery time will get shorter and soreness will become a thing of the past in time.
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She sits and wonders why.....no more.
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