So im new to this. Dont know a single thing. Where do I start? I want to change myself and. Now. Im not strong. Can only bench about 100lbs and im 5'3. How do I get bulkier and define? Any advice is great.
Like I said I have no idea what in doing. I only n le I have a gym membership
Please dont make fun of me..
Yes I read the nutrition stickies and everything else that new people are meant to read.
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Thread: need help please
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03-27-2012, 04:43 PM #1
need help please
Last edited by yankeedownunder; 03-27-2012 at 07:26 PM.
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03-28-2012, 06:06 AM #2
- Join Date: Oct 2007
- Location: Knoxville, Tennessee, United States
- Posts: 253
- Rep Power: 298
Please do not interpret this as me making fun of you - that's not the way I roll. However, the stickies cover the basics very well. If you read them - carefully - you'd have a good starting point already.
You may need to reassess some things, such as what it is to be 'strong' - benching 100lbs as a female that 'doesn't know a single thing' is awesome, so give yourself a little credit.
If you can pose some more specific questions I'd be happy to help. Your original post is a big blank canvas and I don't have time to fill the whole thingOnline trainer and contest prep coach
fivestarrphysique.com
youtube.com/fivestarrfitness
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03-28-2012, 07:07 AM #3
- Join Date: Feb 2010
- Location: Illinois, United States
- Age: 56
- Posts: 4,651
- Rep Power: 11432
If you read everything, you would have a GAZILLION ideas of what to do.
^^Exactly^^
Here's the Training Program Basics thread. Read it. Then do it.
http://forum.bodybuilding.com/showth...hp?t=127023861"A champion is someone who gets up even when he can't" ---Jack Dempsey
I eat for living, not just lifting.
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03-29-2012, 06:16 AM #4
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03-29-2012, 07:32 AM #5
Lift - heavy, full body, 3 x per week. Squat, deadlift, bench, overhead press, chinups/lat pulldowns, row.
Eat - at your stats, below maintenance, about 500 calories per day. Eat about 125g protein per day. Get plenty of fats (40-60g). Fill in the rest with carbs.
Cardio - 2-3 times per week on nonlifting days. Around 20-30 min.
That would be a good start.
Aim to lose 1-2 lbs per week at first, then closer to 1lb per week as you get closer to goal.
Be in it for the long haul. It'll take at least a year to get to your ideal weight."Start where you are. It's never too late to change your life."
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