Please help out a new guy!!

tommo

hi all, firstly thanks for taking time to help me.

I am 20 years old about 10.5 stone and have recently joined a gym. My goal isnt to be huge but i would like to increase my muscle size a reasonable amount. My ideal body shape/size would be that of a middle-weight to light heavy weight boxer, rugby player if you like. Many body builders i know say the only way to get big is cut out cardio bulk up then cut down the fat. But i was wondering if its possible to tone up and bulk up at the same time. If so how many calories should i be eating a day? im a healthy eater i have an intake of about 2500 calories which is keeping me pretty trim. I tried upping my calories and cutting out the cardio (as many body builders have advised) but all i notice is a decrease in muscle tone and still no increase in muscle size??

If any one out there is kind enough to help please could you suggest a workout programme for me that includes 1/ roughly the amount of calories i should be eating 2/the amount of cardio i should do 3/ amount of weights i should do, baring in mind my aim is to gradualy put on muscle without losing tone or gaining fat. I am able to work out about 5 days a week and have full gym facilities to hand.
Thankyou so much in advance for anyone that replies

Anonymous

welcomt to the musclechat board tommo

if your new to the iron game mate,you should gain alot of muscle in the first year,

whats your current protein in take like?

whats your current training like?

how much cardio do u currently do?

it would be easier to bulk first mate,this way you would gain much more muscle quickly,however everyones different.

let us no the above

tommo

hey mate cheers for the reply,

my current training consits of 40 minutes cardio (bike, tredmill then rower) followed by about 20 minutes weights, 3 sets 10 reps of chest exercsises, tricep, bicep, and shoulders. This is about 5 days a week

UNfortunately im not very advanced in learning about sports nutrition to really tell you my normal protein intake, a normal day's eating is cereal for breakfast, 2 tuna sandwiches fruit and veg for lunch. And a main meal in the evening nearly always meat based with veg a roast, mexican, italian etc. Sorry the diet isnt very detailed but apart from making sure i keep fats to a minimum and eat lots of fresh fruit and veg thats as much as a adapt my eating habbits.

thanks for your interest i look foward to any advice you have

themule

welcome to the board tommo, i knocked up a diet for beginners in bodybuilding,but i have made a few more, including a vegetarian diet,if you like i could post one, i think the other one i did post is in the beginners section.


Dave.

Anonymous

try taking in about 200 grams of protein daily

from good sources like,tuna,turkey,chicken steak,whey protein etc

and play around with the carbs mate,

get your carbs from things like

brown rice,pasta,etc

if you were to cut the cardio down mate you would probably gain better.
and maybe do it last rather than first.
also with the weights try to progress heavier each set]

otherwise your muscles will adapt to the weight and you wont gain.

hope this helps mate

feel free to ask some more matey

steve

Benj

IMHO I think you should cut out the cardio pretty much completely, doing 40 mins cardio then lifting weights you'll be burnt out!!

You do chest exercsises, tricep, bicep, and shoulders everyday you go to the gym mate??? and what about your back & Legs???

Benj

stan666

i've been advised a few times that cardio should never be mixed with weights. If you have to do the cv for fat loss etc (i know i do) then alternate the two.. something about the cv depleting your natural test or something. Can anyone elaborate as this is a seldom touched on subject.
what i do know is that cv should never be done on the same night as weights so DON'T DO IT! :twisted: