Brand New to Site and Body Building..HELP!!

[bobbyandteresa]

Hello All,
I am brand new to this site (awesome site) and brand new to body building. I have so many questions and do not know where to begin. I guess the best place to begin would be suppliments.

What suppliments would you recommend if I wanted to lose body fat and increase muscle recovery, strength and growth?

I have completely restructured my diet. However, im not very familure with how many caleries i should have daily in contrast to how much fat im allowed in my diet. I guess the only thing to do is post my diet and any recommendations to improve would be greatly appreciated.

Morning:
American Whey Protein Shake (20 g of protein) and a full banana

Morning snack:
Usually a whole grapefruit or a small can of diced pineapple in its on juice (Dole)

Lunch:
Lean Crusine and 3 oz of grilled skinless chicken breast

Afternoon snack:
banana and Xtreme Protein Bar (30 g of protein)

Dinner:
4oz of meat (usually chicken/turkey/pork)
1 cup of veggies
1 fruit (tangerine/banana/grapefruit)

No eating 3 hrs before bed.

Im not sure if this is a healthy diet, but I can see a definate difference in the way i feel and the way my clothes are fitting.

Workout:
I do 30 minutes of cardio every night (kickboxing/kenpo/power yoga/ treadmill) and try to incorporate at least 45 minutes of weight training.

Monday;
Chest and Tri's / cardio/ abs

Tuesday:
Shoulders / Back / cardio/ abs

Wednesday:
Chest / Bi's & Tri's / cardio / abs

Thursday:
Cardio / abs

Friday:
Shoulders / Bi's / cardio / abs

Saturday:
Back / cadio / abs

Sunday:
Rest or Cardio

Please feel free to add your comments or advice. Like I said, im brand new to working out and can use all the help I can get. Thanks for reading and i wish you all much success with your workouts and goals.

[britonarius]

The diet appears ok but the exercise programme has no leg work aside from the cardio , so that needs restructuring. Regarding supplements - I use a multi vit [ animal pack ] , a joint compound [ animal flex ] and 2 different muscle aides [ animal pump and 2 pumped ] - most here would argue that supps are not necessary aside from a good multi vit. Look at the exercise threads on the forum for more info on the exercises.
Basically:
1/ keep sunday as rest only - the body needs to recover
2/ Abs every day is a nono - 2X per week , 3 at most.
3/you need to do leg work
It would be better to restructure your regime to cover all the basic areas 1X per week, allowing a rotating coverage of each group extra once in 4 to 5 weeks.
Aside from that - welcome

[bobbyandteresa]

Hi Britonarius,
Thank you for the reply. Legs are possibly my most disliked exercises. However, i do legs 2X's a week. I bought the Animal Pack Multi vit and will start them tomorrow, I also purchased liquid creatine. I will take your advise on abs. Maybe split them Mon, Wed & Fri. I am confused about the restructuring of my regime. Can you explain it in greater detail, maybe give me an example? Thanks for the welcome. I really look forward to learning from all the veterans on this site.

[freebirdmac]

You need to swap out most of that fruit for complex carbs like sweet potatoes, oatmeal, and brown rice. Drop the lean cuisine and add veggies plus a complex carb. You do need good fats like nuts, olive oil, avocado, and organic peanut butter. Probably at least 45-50 grams a day. A good snack instead of fruit would be cottage cheese. Keep the bananas for the potassium.

Track your diet and macros on a site like fitday.com. It's a huge help.

And welcome!

[tropszzz]

Read posts in the fat loss and nutritional sections. You are on an educational journey and when you look back on your diet you currently have you will chuckle to yourself. Welcome and I wish you the best in your journey.

[Roger035]

Everything looks pretty good, but i'd like to add:

1) add at least 2 days of recovery time. Your body needs rest to grow. I use to goto the gym 6-7 days a week when I first started and reached a plateau fairly quick. I noticed when I took 2 full days of recovery time, I got stronger and measured up to larger gains.

2) Just like what other members said already.........Legs. You gotta have a least one session per week just doing leg exercises. Make sure when you do legs, you hit all angles ( quads, hams, and calves ). Start off doing some light weight work to develop good form.

Your journey will be a great one, if you stick to it on a consistant basis. Don't let anybody pull you down; even if it's your buddies. Also, the most important factor, have fun and enjoy the results. Welcome aboard.

[NashvilleBound]

The suggestions for your diet should get you close. You workout needs to be totally redone. Try something like...
Monday: Chest
Tuesday: Bi's
Wed: Tri's
Thurs: Back
Fri: Legs
Add Cardio AFTER working out every day.... no more than 40 minutes. Abs as much as you like.... They are there, you just cant see them. Dont forget to get some protien within 30-40 minutes after working out. I add creatine to it as well.
One thing that will help is NO carbs after 5pm. Depending on your schedule of course. But dinner at 5ish then nothing after as far as carbs go.
Once you get going start changing up your workout each week slightly. Same body parts just different lifting. It will help.
Good Luck!!! Stay with it!

[DNG]

I would suggest you avoid supplements until you've reached a reasonably advanced level.

The diet tips above are sound.

When starting out, you need to become strong enough to do bodybuilding - then you advance to doing bodybuilding to stay strong.



Welcome aboard