Completely new to bodybuilding: don't know where to start

[No Bones]

New to this site, and new to bodybuilding. Completely new.

I did check the "Beginner's Guide" again and again before contemplating posting this yet the whole thing still looks alien to me.

My goal is develop abs and a fair bit of muscle at the 'ol gym.

However, stuff like nutrition diets and actual bodybuilding jargon as "crunches" and "leg curls" don't register with me.

Perhaps there's something I'm missing? Anyone care to enlighten me? I can post up a detailed account of my situation if that helps.

[akb4m180]

pu12en12g posts this quite often for people like you. this is very helpful

A few ideas, and links:


Diet:

-Total daily calorie intake. This is what will make / break you
-Total daily calorie intake. This is what will make / break you
-Total daily calorie intake. This is what will make / break you

- It is NOT efficient to try and lost fat AND gain muscle at the same time
- It is NOT efficient to try and lost fat AND gain muscle at the same time
- It is NOT efficient to try and lost fat AND gain muscle at the same time

- BMR and nutrition calculator (click here)

- Total Daily Protein Intake (for best results I recommend AROUND 2g per lb of bodyweight)

- Fatloss basics. READ IT:

- Foods (Good vs. Bad):

- If there was ONE SINGLE KEY to the gains I made in the 1 1/2 years when I went from 175-225 (my best.. leanest gains), it is OATS / STEEL CUT OATS ! The emphasis here is that oats / steel cut oats are a INEXPENSIVE, HEALTHY, yet VERY CALORIE DENSE FOOD. I saw lean gains like I had never seen before. But NO THEY DON'T TASTE GOOD. YOU HAVE TO FORCE FEED THEM. This gets old fast. I added about 1 cup of oats to each protein shake.

When bulking (to gain lean muscle mass), I aim for:

- 1lb lean beef per day
- 1 Gallon Skim Milk per day
- Around 2000 cals per day from oats
- Lots of protein shakes (up to 8 per day)
- Lean chicken
- Lean turkey
- Lean beef / sloppy Joes (manwich)
- Hamburger Helper
- Lots of pasta
- Lots of tuna
- Potatoes
- Rice (Note: If you can afford it you can do things like boneless chicken breast, steaks etc.. etc..)
- Veggies (Fresh if possible)

When cutting (to lose fat):

- I eat many of the same foods above, but with a lower TOTAL DAILY CALORIE INTAKE

- I put a emphasis on PRE- and POST-workout nutrition, and the end result is that most of my calories are eaten before my afternoon workout. I have found this to be ideal (for me).




Supplements:

- Supplements / Companies to avoid: http://forum.bodybuilding.com/showpo...0&postcount=81

- SAVE $$$$$ ! ! STICK WITH THE BASICS ! ! )

Multivitamin
(Click here for a Multivitamin Comparison Chart)
10 lb bags of Optimum Whey Protein (This includes a great BCAA profile AND glutamine) (Note: I recommend Choc / Choc Mint only)
Creapure Creatine or Creatine Ethyl Ester HCL or Magnesium Creatine Chelate
Cold Pressed Flaxseed oil (and / or fishoil

- Stay on creatine, there is no need to cycle it ! (cycling and loading are totally optional)

- Creatine timing (when / how to take it):

http://forum.bodybuilding.com/showthread.php?t=307788
http://www.bodybuilding.com/fun/author22.htm

- For best results, aim for AROUND 2g of total daily protein intake per lb of bodyweight EVERY SINGLE DAY ! !

Example:

Bodyweight: 200lbs
Total daily protein intake: 400g

Here is why:

http://www.johnberardi.com/articles/...oprejudice.htm

http://forum.bodybuilding.com/showthread.php?t=337536
http://forum.bodybuilding.com/showthread.php?t=392907

Workout / Routine:

- I recommend a MAX-OT, 5x5, HST (or similar) routine with a EMPHASIS ON:

- Squatting / Leg pressing
- Deadlifts
- Barbell benchpress (Including flat / decline / incline)

- Both BB's and DB's for best results

- Concentrate more on measurements and less on bodyweight

- Weigh yourself once a week. Should gain (or lose) around 1lb per week (depending on goals).

- Concentrate on form first, in order to stay injury free

- Emphasize both range of motion, and mind-muscle connection

- With intensity, strength gains, and a proper bodybuilding diet, the size gains (or fatloss) will come

- Make sure and have a spotter when working out your major muscle groups, preferrably someone bigger than you

- Don't be scared of overtraining. Simply listen (pay attention) to your body, and ask more questions later if you think you are overtraining.





Cardio:

- If possible, do cardio at least 8 hours from when you lift weights

- If possible, do cardio in the AM after sleeping.

- No need to do cardio on a empty stomach, but many prefer to due to nausea

- Jumping rope is a very efficient form of cardio

- HIIT (High Intensity Interval Training) is a efficient form of cardio






Recovery (A.K.A GROWTH !):

- With proper intensity MUST COME PROPER RECOVERY !

- Make sure and get enough protein right before you go to sleep.

- Make sure and get enough protein/carbs right when you wake up

- Make sure and get enough deep, quality sleep (Not getting enough quality sleep is the #1 newbie mistake. You should aim for at least 8 QUALITY hours of sleep per night):

http://www.johnberardi.com/articles/...sleep_1_pr.htm
http://www.johnberardi.com/articles/...sleep_2_pr.htm

- Make sure and get enough protein / calories on off days (This is when your body will be recovering) It is important to be consistent !

- Make sure and get proper pre and post-workout nutrition:

Carbs pre and post workout.
Protein pre and post workout.
Creatine pre and post workout:
http://forum.bodybuilding.com/showthread.php?t=272067

H20 / Cell volumization:

- Make sure and drink enough water throughout the day (This is CRITICAL ! !) I drink about 1 liter per hour. (Keep in mind I am currently over 240lbs so you may not need this much) Click here to read about why this is SO IMPORTANT:

http://forum.bodybuilding.com/showthread.php?t=332329
http://www.t-nation.com/findArticle....le=301stretch2
http://www.biochemj.org/bj/313/0697/3130697.pdf
http://www.bodybuilding.com/fun/author22.htm

Good luck !

Disclaimer: The above post is IN MY OPINION, or IN MY EXPERIENCE, unless otherwise noted.

[l3ul2n]

I can post up a detailed account of my situation if that helps.

Yes, do that.

[Wheyhem.]

However, stuff like nutrition diets and actual bodybuilding jargon as "crunches" and "leg curls" don't register with me.

http://www.bodybuilding.com/fun/exercises.htm
^ a list of exersises and how there done

[No Bones]

Thanks for the help guys.

For the record I'm 5"9, medium build and 12 stone.

In terms of nutrition, I found the "Food: Good Vs. Bad" list quite helpful.

I'd consider myself a pretty healthy guy. I rarely eat/drink anything with sugar, have decent portions of lean meat/vegetables/fruit and drink nearly a gallon of water daily. I'd probably have something along the lines of fast food once or twice a week, normally as a snack, but not in quantities that would damage my health.

The two foods that put an "oh-oh" on my mind are white bread and alcohol. I'd probably drink a few beers two to three times a week, and usually eat white bread on a daily basis.

As a result, I'm going to cut down on the bread, and add in oatmeal, tuna, and protein shakes to my daily feeding. Can't give up the beer so I (hope) that my body can make the compromise. Should that all be OK?

Also, can someone explain carbohydrate sensitive?

Now onto the workout...

The exercises list helped me understand some things that I hadn't a clue on.

Yet I don't understand the afformented guide that recommends "a MAX-OT, 5x5, HST (or similar) routine...". Can someone break this down for me?

The other thing that caught my eye in that posts are supplements. What are these exactly?

Think that's about it for now.

[No Bones]

Bump.

[Wheyhem.]

try cut back on the beer abit, 3 times a week is way 2 much man, lol

suplements are extra stuff you take, like.. muilti vit pills, protien powder, stuff like that

5x5 is normally 5 sets of 5 reps

what routine were u looking at?

[TheHybrid]

http://www.hypertrophy-specific.com/hst_II.html for a good HST program. Official site of HST too.

I recommend HST for beginners. Try doing this for awhile. Drop the beer. Don't make me grab my links on why alcohols hurts you in more ways than useless calories (lowers test levels... etc..)

[No Bones]

what routine were u looking at?

I was talking about the one in post #2 primarily because it wrecked my head.

I recommend HST for beginners. Try doing this for awhile.

Looks good, thanks.

Only problem is still not knowing what a set is...

Drop the beer. Don't make me grab my links on why alcohols hurts you in more ways than useless calories (lowers test levels... etc..)

Can't give up the alcohol. I'm Irish, and it's been too integrated into my culture to give up for muscles.

Love having few cold pints of Guinness in the 'ol pub.

Speaking of Guinness, it's my favourite drink, it's healthy for you, and it has less calories than a pint of skimmed milk.

http://www.american-store.nl/Guines...ength_Horse.jpg

[Sanj-]

5x5 is good. i do it for one week every 3 months.

[No Bones]

Hey, tuna's pretty good.