Jus come back from gym and fed up with having no idea!!!!

Benj · 03-07-2004, 06:43 PM

What you just said is different to what you first said!

Fat can not turn into muscle!

To get rid of fat you need to reduce your calorie intake, so your body is forced to burn the fat for an energy source. Increasing cardio will help burn more fat, because once the body is low on carbohydrate, its prefered energy source, its forced to burn the stored fat!

To build muscle, the body needs Protein, rest and a stimulus (weight training)

If fat turned into muscle do you not think we would be having Fat shakes every morning! And all those fat people would be Muscle heads!

themule · 03-07-2004, 06:55 PM

Hey all, sounds like an arguement brewing here, i dont wish to tramp on anybodies toes, but the chaps are correct tissue, dont worry about it, that is why the site is here, so anyone getting something nearly right, can be advised of the correct answer to a problem, also tissue dont believe almost everything you hear or read, i'll be honest i have made the same mistakes that you and everyone else has, as well as being young, i mentioned the excellent point about this whole site, was the blend of youth and experience, the two go well together, almost like a classroom but everyone puts their points and knowledge across, and everybody else reads them and learns, including me. I like to think of the board as that but making good friends along the way also, keep up your postings tissue but dont be offended if someone gives you the benefit of their age and knowledge.

Dave.

chrisboysmith · 04-07-2004, 12:43 AM

Great advice from all, but could some 1 please come up with a gym schedule for me any suggesions stating what exercise to do with what weight for each and how many sets and reps im supposed to do, do i need to first tell u what weight is my 1 rep max for each body area? also some diet that would be suitable, i know this is a lot to ask but it would be much appreciated. I am 1 frustrated gym user!!!! :x lol

themule · 04-07-2004, 10:15 AM

Sorry mate, If you wish to I designed a 12 week course doing 3 days a week, its under the bodybuilders beginners section under really helpless, you could do, 2-4 weeks of this to gain strength, fitness, and then do an 8 week course which i have just put together, and or rotate the two courses as you like. I will be posting the course later this morning, i also ave various diets i put together, they are basic, but if you let me know what you are doing bulking or otherwise i will post the relevant diet for you. Sorry chrisboy should have been concentrating on getting you sorted mate. Let me know asap and i'll do my best.

Dave.

Benj · 04-07-2004, 09:03 PM

No worries mate, thats what were here for!

You want a schedule eh?

Hmmmm, This is what i'm currently doing maybe you could work off this!

Workout 1 - Back, Biceps, Traps

Deadlifts - 3 Sets, 10 Reps
Chins - 3 Sets, as many as possible, untill you reach over 10, then start adding weight!
Bent over Rows or Seated row (Machine) - 3 Sets, 10 Reps
DB Curls - 1 Set, 10 Reps
DB Hammer Curls - 1 Set, 10 Reps
Concentartion Curls - 1 Set, 10 Reps

NOTE: It may seem like a lot of exercises for my Bi's but I only do 1 set on each exercise! 3 Sets of Regular Curls would be just as good! Just make sure you dont do too much!

Workout 2 - Chest, Shoulders, Triceps

DB Bench Press - 3 Sets, 10 Reps
Flys - 3 Sets, 10 Reps
Shoulder Press - 3 Sets, 10 Reps
Side and Front Lat raises, supersetted - 2 Sets, 10 Reps
Tricep Extentions (skull crushers) - 3 Sets, 10 Reps
Tricep Pushdowns - 3 Drop Sets, As many reps as possible

Workout 3 - Legs

Squats - 3 Sets, 10 Reps
Leg Curls - 3 Sets, 10 Reps
Calve Raises - 3 Sets, 10 Reps

NOTES
10 Reps is just a guideline! We do not have to stay strict to this amount!
The first set is a light set for warming up, and concentrating on good form!
The Second set is a heavy working set
The Last set we take to failure and 10 reps being mearly a guideline, if more than 10 reps are achived then it indicates the weight needs to go up next workout!

This is just how I do it, I know people who train 5 x 5, (5 sets of 5 Reps)
Its not really that important as long as you have low reps, and are working to IMPROVE on each workout weather it be, more reps or a greater weight!

Hope this Helps mate

As for Diet

Example Diet

Breakfast
Porridge, musli, Shredded Wheat, Wheatabix - Something with a good amount of Fibre and Carbs, for slow energy release
Protein Shake

Mid Morning
(Carbs + Protein)
Eg. Tuna, Chicken ect. Sarnie
-Or- Pint of milk + Cheese Sarnie

Lunch
Again More Protein & Carbs
Generally Meats! & Pasta, Rice, Wholemeal Bread

Mid Afternoon
Yet Again More Protein & Carbs
Eg. A MRP
-Or- Protein Shake & A Banana
-Or- Same as Mid Morning

Dinner
Yeah you guessed it! More Protein and Carbs
Rice, Pasta Ect. all good for Carbs
Meats, Fish, Eggs, Anything with a good protein Source

Supper
Protein! You want to trying to avoid too many carbs!
Protein Shake!
Beans??
Handfull of Nuts & A Big Glass of Milk

What you actually eats isn't that important just aslong as you constantly feeding your body Protein And Good Carbohydrates, ie. not Sugars!
Fats Should sort themselves out! Its not that important when bulking!

Benj · 04-07-2004, 09:06 PM

Oh Nips, forgot shrugs in Back Day, add some of them in!

Steve how come I can't edit my posts?

Benj · 04-07-2004, 09:09 PM

Oh also This workout is completed once a week Meaning each muscle group is hit once a week!

Benj · 04-07-2004, 09:13 PM

Oh also This workout is completed once a week Meaning each muscle group is hit once a week!

Don't ask about the colours got BORED!

themule · 04-07-2004, 11:14 PM

Hi benj, steve is moving house so he wont be online for a bit he asked me to keep an eye on cheapskates trying to sell, products and what -not, on the board, i think that is why you cant edit mate, i may be wrong though.

Dave.

chrisboysmith · 05-07-2004, 05:34 PM

THat is spot on benj, thats exactly what i was looking for im going to print that out and stick to it religiously mate, thanks again!! I will keep you posted!

Chris...........

03-07-2004, 06:43 PM	#11 (permalink)
Benj Making Progress Join Date: Mar 2004 Location: Uk - North West Posts: 289 Rep Power:	What you just said is different to what you first said! Fat can not turn into muscle! To get rid of fat you need to reduce your calorie intake, so your body is forced to burn the fat for an energy source. Increasing cardio will help burn more fat, because once the body is low on carbohydrate, its prefered energy source, its forced to burn the stored fat! To build muscle, the body needs Protein, rest and a stimulus (weight training) If fat turned into muscle do you not think we would be having Fat shakes every morning! And all those fat people would be Muscle heads! ______________________ Benj

04-07-2004, 09:03 PM	#15 (permalink)
Benj Making Progress Join Date: Mar 2004 Location: Uk - North West Posts: 289 Rep Power:	No worries mate, thats what were here for! You want a schedule eh? Hmmmm, This is what i'm currently doing maybe you could work off this! Workout 1 - Back, Biceps, Traps Deadlifts - 3 Sets, 10 Reps Chins - 3 Sets, as many as possible, untill you reach over 10, then start adding weight! Bent over Rows or Seated row (Machine) - 3 Sets, 10 Reps DB Curls - 1 Set, 10 Reps DB Hammer Curls - 1 Set, 10 Reps Concentartion Curls - 1 Set, 10 Reps NOTE: It may seem like a lot of exercises for my Bi's but I only do 1 set on each exercise! 3 Sets of Regular Curls would be just as good! Just make sure you dont do too much! Workout 2 - Chest, Shoulders, Triceps DB Bench Press - 3 Sets, 10 Reps Flys - 3 Sets, 10 Reps Shoulder Press - 3 Sets, 10 Reps Side and Front Lat raises, supersetted - 2 Sets, 10 Reps Tricep Extentions (skull crushers) - 3 Sets, 10 Reps Tricep Pushdowns - 3 Drop Sets, As many reps as possible Workout 3 - Legs Squats - 3 Sets, 10 Reps Leg Curls - 3 Sets, 10 Reps Calve Raises - 3 Sets, 10 Reps NOTES 10 Reps is just a guideline! We do not have to stay strict to this amount! The first set is a light set for warming up, and concentrating on good form! The Second set is a heavy working set The Last set we take to failure and 10 reps being mearly a guideline, if more than 10 reps are achived then it indicates the weight needs to go up next workout! This is just how I do it, I know people who train 5 x 5, (5 sets of 5 Reps) Its not really that important as long as you have low reps, and are working to IMPROVE on each workout weather it be, more reps or a greater weight! Hope this Helps mate As for Diet Example Diet Breakfast Porridge, musli, Shredded Wheat, Wheatabix - Something with a good amount of Fibre and Carbs, for slow energy release Protein Shake Mid Morning (Carbs + Protein) Eg. Tuna, Chicken ect. Sarnie -Or- Pint of milk + Cheese Sarnie Lunch Again More Protein & Carbs Generally Meats! & Pasta, Rice, Wholemeal Bread Mid Afternoon Yet Again More Protein & Carbs Eg. A MRP -Or- Protein Shake & A Banana -Or- Same as Mid Morning Dinner Yeah you guessed it! More Protein and Carbs Rice, Pasta Ect. all good for Carbs Meats, Fish, Eggs, Anything with a good protein Source Supper Protein! You want to trying to avoid too many carbs! Protein Shake! Beans?? Handfull of Nuts & A Big Glass of Milk What you actually eats isn't that important just aslong as you constantly feeding your body Protein And Good Carbohydrates, ie. not Sugars! Fats Should sort themselves out! Its not that important when bulking! ______________________ Benj

04-07-2004, 09:06 PM	#16 (permalink)
Benj Making Progress Join Date: Mar 2004 Location: Uk - North West Posts: 289 Rep Power:	Oh Nips, forgot shrugs in Back Day, add some of them in! Steve how come I can't edit my posts? ______________________ Benj

04-07-2004, 09:09 PM	#17 (permalink)
Benj Making Progress Join Date: Mar 2004 Location: Uk - North West Posts: 289 Rep Power:	Oh also This workout is completed once a week Meaning each muscle group is hit once a week! ______________________ Benj

04-07-2004, 09:13 PM	#18 (permalink)
Benj Making Progress Join Date: Mar 2004 Location: Uk - North West Posts: 289 Rep Power:	Oh also This workout is completed once a week Meaning each muscle group is hit once a week! Don't ask about the colours got BORED! ______________________ Benj

03-07-2004, 06:55 PM	#12 (permalink)
themule Making Progress Join Date: Feb 2004 Location: scotland Posts: 540 Rep Power:	Hey all, sounds like an arguement brewing here, i dont wish to tramp on anybodies toes, but the chaps are correct tissue, dont worry about it, that is why the site is here, so anyone getting something nearly right, can be advised of the correct answer to a problem, also tissue dont believe almost everything you hear or read, i'll be honest i have made the same mistakes that you and everyone else has, as well as being young, i mentioned the excellent point about this whole site, was the blend of youth and experience, the two go well together, almost like a classroom but everyone puts their points and knowledge across, and everybody else reads them and learns, including me. I like to think of the board as that but making good friends along the way also, keep up your postings tissue but dont be offended if someone gives you the benefit of their age and knowledge. Dave.

04-07-2004, 12:43 AM	#13 (permalink)
chrisboysmith Under Construction Join Date: Feb 2004 Location: chesterfield Posts: 16 Rep Power:	Great advice from all, but could some 1 please come up with a gym schedule for me any suggesions stating what exercise to do with what weight for each and how many sets and reps im supposed to do, do i need to first tell u what weight is my 1 rep max for each body area? also some diet that would be suitable, i know this is a lot to ask but it would be much appreciated. I am 1 frustrated gym user!!!! :x lol

04-07-2004, 10:15 AM	#14 (permalink)
themule Making Progress Join Date: Feb 2004 Location: scotland Posts: 540 Rep Power:	Sorry mate, If you wish to I designed a 12 week course doing 3 days a week, its under the bodybuilders beginners section under really helpless, you could do, 2-4 weeks of this to gain strength, fitness, and then do an 8 week course which i have just put together, and or rotate the two courses as you like. I will be posting the course later this morning, i also ave various diets i put together, they are basic, but if you let me know what you are doing bulking or otherwise i will post the relevant diet for you. Sorry chrisboy should have been concentrating on getting you sorted mate. Let me know asap and i'll do my best. Dave.

04-07-2004, 11:14 PM	#19 (permalink)
themule Making Progress Join Date: Feb 2004 Location: scotland Posts: 540 Rep Power:	Hi benj, steve is moving house so he wont be online for a bit he asked me to keep an eye on cheapskates trying to sell, products and what -not, on the board, i think that is why you cant edit mate, i may be wrong though. Dave.

05-07-2004, 05:34 PM	#20 (permalink)
chrisboysmith Under Construction Join Date: Feb 2004 Location: chesterfield Posts: 16 Rep Power:	THat is spot on benj, thats exactly what i was looking for im going to print that out and stick to it religiously mate, thanks again!! I will keep you posted! Chris...........

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