New to body building So HELP

derri · 17-12-2006, 07:03 PM

I am new to this so please be patient with me. I have only been into body building seriously for the last 6 months.

The following is an average days meal.
I know this is not very good so if someone can give me a few tips on this i would be very happy.

6am
X1 small bowl of musilie
X1 Boiled Egg
black coffee

9.30am
tuna & mayo mixed salad ( 1 whole tin of tuna and a very small amount of mayo)
X1 apple & rassin breakfast bar

13.00pm
X1 cheese & ham sandwich ( wholemill bread )
X1 Chicken Leg
X2 Boiled Eggs

15.30
300ml mix fruit smoothie ( 2x bananas - 1x apple - 50ml water - Whey powder )

16.30pm
Gym

19.30pm

spaggettti bolognese
also i would get through about 2 lts of water a day

As i said i am new to all of this and i would love to get some help. I am interested on the next stage which for me would be to loose some of my body fat that seems to be the only thig that i struggel with. I seem to put on muscle at a very fast pace which i am not sure if this is just because i am new. In the last 6 months my arms have gone from being 13 inches to just short of 15 and half. My chest has gone from from 42 inches to 44.5. This seems to be the same for the rest of my body so i hoping that this is a good sign.
Once again can someone please help and tell me if i am doing anything wrong and if so what it is.

Thankyou

Derri

***PScarb*** · 17-12-2006, 08:25 PM

Hi Derri and welcome to the board....your diet is not too bad to be honest although i would advise you to change a few things.....

6am
75g of Oats and a banana or 3 shredded weat and a banana
6 egg whites with 2 yolks or 2 scoops of Extreme Protein in water
black coffee

9.30am
tuna & mayo mixed salad ( 1 whole tin of tuna and a very small amount of mayo)
1 cinnamin and raisen bagel or wholemeal bagel

13.00pm
1 cheese & ham sandwich ( wholemill bread )
1 chicken breast
2 Boiled Eggs

15.30
2 scoops extreme protein and fruit

16.30pm
Gym

10 min after workout
2 scoops Extremes build and recover

19.30pm
spaggettti bolognese or 2 chicken breast and basmati rice or sweet spud

i would get through at least 3 lts of water a day
also make sure you are taking a decent multi vit and Vit C....
I have mentioned some supplements in this meal plan as raising your protein amounts will help you build the muscle and lose the fat. plus as a board member you get 25% off all extreme supplements...

if you are holding a little too much fat then i would say for you to do 30min cardio straight after the gym 4 times a week at least.....

hope this helps

derri · 17-12-2006, 08:55 PM

Thankyou very much for a quick response. That has helped a great deal. Can you tell me what you think of my workout plan please. like i said with this plan i have made a great deal of gains and i would not like to stop this in any way. Also do you think that i need to train on more days as i would like to maybe in the future get into compititions.

***PScarb*** · 18-12-2006, 04:22 PM

i don't see your workout plan derri?? but if the routine you are using now is working stick with it why change it if it aint broken

derri · 18-12-2006, 10:40 PM

Monday: Chest, Triceps and Shoulders
Flat bench press -65kg W/Up -85kg X 10 -105kg X 8 -125kg X 3-6.
Incline D/bell press - 27.5kg X 12, 32kg X 10, 35kg X 8
Flat D/bell Flyes - 15kg X 12, 17.5kg X 10, 20kg X 6
Decline Bench Press - 55kg X 10, 75kg X 8, 85kg X 8
Cable Flyes - Drop Set

Triceps.

Cable pushdown - 30kg X 12, 45kg X 10, 60kg X 9, 60kg X 7.
Skull Crushers - 25kg X 10, 35kg X 8, 40kg X 5.
O/Head Cable - 20kg X 8, 30kg X 7, 35kg X 5.

Shoulders

Side Raises - 7.5kg X 10, 12.5kg X 7, 17.5kg X 6.
Front Raises - 15kg X 9, 20kg X 7, 25kg X 5
Shoulder Press - 15kg X 15, 20kg X 10, 30kg X 8.
W Presses - 10kg X 8 hold for 8secs X 3 times = 1 set
12.5kg X 8 hold for 8secs X 2 times = 1 set
15 kg X 8 hold for 8secs X 1 time = 1 set

I haven't written down the weights for the rest as i have only just started to do this but as soon as i have i will post my full weights and reps.

Tuesday All of the following are between 6 - 12 reps for 3-4 sets
Back & Biceps

Front pull down
Single arm D/bell Row
Bent over Barbell Row
Close Grip Pull down
Dead Lift

Biceps
Dumbell curls
preacher curls
Poser Curls
21's

Wednesday

Legs
Squats
Hamstring Curls
Calf Raises
Leg press - Drop set

Thursday,Friday

REST

Saturday,Sunday

3 mile run on both days

Thankyou

Derri

17-12-2006, 07:03 PM	#1 (permalink)
derri Join Date: Dec 2006 Location: Uffculme Posts: 3 Rep Power:	New to body building So HELP I am new to this so please be patient with me. I have only been into body building seriously for the last 6 months. The following is an average days meal. I know this is not very good so if someone can give me a few tips on this i would be very happy. 6am X1 small bowl of musilie X1 Boiled Egg black coffee 9.30am tuna & mayo mixed salad ( 1 whole tin of tuna and a very small amount of mayo) X1 apple & rassin breakfast bar 13.00pm X1 cheese & ham sandwich ( wholemill bread ) X1 Chicken Leg X2 Boiled Eggs 15.30 300ml mix fruit smoothie ( 2x bananas - 1x apple - 50ml water - Whey powder ) 16.30pm Gym 19.30pm spaggettti bolognese also i would get through about 2 lts of water a day As i said i am new to all of this and i would love to get some help. I am interested on the next stage which for me would be to loose some of my body fat that seems to be the only thig that i struggel with. I seem to put on muscle at a very fast pace which i am not sure if this is just because i am new. In the last 6 months my arms have gone from being 13 inches to just short of 15 and half. My chest has gone from from 42 inches to 44.5. This seems to be the same for the rest of my body so i hoping that this is a good sign. Once again can someone please help and tell me if i am doing anything wrong and if so what it is. Thankyou Derri

17-12-2006, 08:25 PM	#2 (permalink)
*PScarb* Super Moderator Super Moderator Join Date: Apr 2004 Posts: 1,013 Rep Power:	Hi Derri and welcome to the board....your diet is not too bad to be honest although i would advise you to change a few things..... 6am 75g of Oats and a banana or 3 shredded weat and a banana 6 egg whites with 2 yolks or 2 scoops of Extreme Protein in water black coffee 9.30am tuna & mayo mixed salad ( 1 whole tin of tuna and a very small amount of mayo) 1 cinnamin and raisen bagel or wholemeal bagel 13.00pm 1 cheese & ham sandwich ( wholemill bread ) 1 chicken breast 2 Boiled Eggs 15.30 2 scoops extreme protein and fruit 16.30pm Gym 10 min after workout 2 scoops Extremes build and recover 19.30pm spaggettti bolognese or 2 chicken breast and basmati rice or sweet spud i would get through at least 3 lts of water a day also make sure you are taking a decent multi vit and Vit C.... I have mentioned some supplements in this meal plan as raising your protein amounts will help you build the muscle and lose the fat. plus as a board member you get 25% off all extreme supplements... if you are holding a little too much fat then i would say for you to do 30min cardio straight after the gym 4 times a week at least..... hope this helps ______________________ www.omegalabs.co.uk http://www.extremenutrition.co.uk/at...ough/index.php

18-12-2006, 04:22 PM	#4 (permalink)
*PScarb* Super Moderator Super Moderator Join Date: Apr 2004 Posts: 1,013 Rep Power:	i don't see your workout plan derri?? but if the routine you are using now is working stick with it why change it if it aint broken ______________________ www.omegalabs.co.uk http://www.extremenutrition.co.uk/at...ough/index.php

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17-12-2006, 08:55 PM	#3 (permalink)
derri Join Date: Dec 2006 Location: Uffculme Posts: 3 Rep Power:	Thankyou very much for a quick response. That has helped a great deal. Can you tell me what you think of my workout plan please. like i said with this plan i have made a great deal of gains and i would not like to stop this in any way. Also do you think that i need to train on more days as i would like to maybe in the future get into compititions.

18-12-2006, 10:40 PM	#5 (permalink)
derri Join Date: Dec 2006 Location: Uffculme Posts: 3 Rep Power:	Monday: Chest, Triceps and Shoulders Flat bench press -65kg W/Up -85kg X 10 -105kg X 8 -125kg X 3-6. Incline D/bell press - 27.5kg X 12, 32kg X 10, 35kg X 8 Flat D/bell Flyes - 15kg X 12, 17.5kg X 10, 20kg X 6 Decline Bench Press - 55kg X 10, 75kg X 8, 85kg X 8 Cable Flyes - Drop Set Triceps. Cable pushdown - 30kg X 12, 45kg X 10, 60kg X 9, 60kg X 7. Skull Crushers - 25kg X 10, 35kg X 8, 40kg X 5. O/Head Cable - 20kg X 8, 30kg X 7, 35kg X 5. Shoulders Side Raises - 7.5kg X 10, 12.5kg X 7, 17.5kg X 6. Front Raises - 15kg X 9, 20kg X 7, 25kg X 5 Shoulder Press - 15kg X 15, 20kg X 10, 30kg X 8. W Presses - 10kg X 8 hold for 8secs X 3 times = 1 set 12.5kg X 8 hold for 8secs X 2 times = 1 set 15 kg X 8 hold for 8secs X 1 time = 1 set I haven't written down the weights for the rest as i have only just started to do this but as soon as i have i will post my full weights and reps. Tuesday All of the following are between 6 - 12 reps for 3-4 sets Back & Biceps Front pull down Single arm D/bell Row Bent over Barbell Row Close Grip Pull down Dead Lift Biceps Dumbell curls preacher curls Poser Curls 21's Wednesday Legs Squats Hamstring Curls Calf Raises Leg press - Drop set Thursday,Friday REST Saturday,Sunday 3 mile run on both days Thankyou Derri