Newb, Help needed!

CDMullins

Hiya guys.

I am 21 years old. From the age of 13 i was going to be a footballer, when i got to 17 after having various spells with proffesional clubs and getting the same out come at every club 'too small', i realised it wasnt going to happen. I carried on playing at college academy and at district level but as i was going throught college i tended to do the social side, rather than the fitness. I have filled out and was given the chance to play semi-professional last year. My fitness really let me down, i joined a gym and trianed well for 4-5 weeks, however i slowly went less frequently and have got to the point where i havnt been in 5 weeks.

I find myself with a lot of spare time and im determined to get there! I have a BTEC National Diploma in Sport Science yet i cant seem to make any thing work for me.

I know this is mainly a Bodybuildering forum, but im sure you guys have some great tips for bulking in muscle mass and increasing fitness.

Im looking to tone up and increase CV fitness. I play football on a monday and thursday, and i would like to put 3 other days to train in.

Because i have always been so skinny, i have been naturally toned. Since i have put wait on people close to me have noticed and are beginning to call my fat, I dont let it get to me because i am know way fat, but i want to get back into my old shape and even better

As anyone got any tips on-

Motivation - Even when it seems like nothings happen after a lot of effort!
Supplements - What good, bad?
Diet - Although i dont want to have a strict diet, i would still eat things good for me and that will help in training, also i dont want this to take over my life so the binge drink will be in there once a fortnight!

any help would be great.

Chris

Pikey

Hi Chris,
Welcome to the board, I’ll try and offer some advise.
Motivation; find something you enjoy doing then set yourself realistic goals, so if trying to gain some muscle and tone up, maybe the first step is to get into a pair of jeans you haven’t been able to for a while, or loose that slight spare tyre. I guess what I’m saying is aim for something achievable in a relatively short space of time which keeps you focused. So no point making your first goal winning a pro show :-)

What supplements work, depends what you are asking here my advise would be a good multi vitamin supplement, take vitamin C as an antioxidant and get yourself a decent MRP drink or protein shake, go for a whey casein mix or similar as the protein releases at different rates. Take a look at Extreme they do plenty of good stuff and there’s good advise on the site.

Diet that’s the main stay of this sport ( training hard being a given) keep it simple and clean don't fill yourself with junk and I’d say don’t binge drink, and keep drinking to a minimum.
Keep Protein relatively high, try and have complex carbs and not to many simple carbs and keep fats especially saturated fats low. For diet buy yourself a decent book it’s a much more involved than I can answer

Cheers
Pikey