Alright Everyone

Garry_8472

You want to use a weight that will allow you to perform 8 reps of the exercise with 100% effort and always try for one more when you are able to perform 12 reps you then increase the weight by 10% which should bring you back to 8 reps.

I know what jason means by easing into it but if you are in reasonable shape I would dive right in you wont grow unless you push yourself to the max on each set so using less effort for 2 weeks is just 2 weeks of treading water. As your a beginner the weight your using shouldn't be very heavy probably 40-50kg for bench so you can get a feal for the balance and range while training.

Performing the exercises properly is very important at this stage as bad habbits formed now will become ingrained in your workout and once established are hard to unlearn so try and have someone whatch to keep your form correct or when possible use a mirror.

raffaz

thanks for the advice.

I have learned so much just off the comments made cheers.

I`m in reasonible shape with a beer gut so i`ll see how i feel after 2 sessions and then i`ll get stuck into it.

I think what i will struggle with is the diet cause i have read so many things about what you can eat and what you can`t, some say you can eat certain things and some say you can`t so my head is pickled with what i`m going to eat.

Any thought`s ?

No chips i know, i plan on eating fish, pasta, chicken, turkey with vegtables and fruit. Apart from protein drinks is there any snacks to have in between meals ?.

What sort of stuff are you supposed to eat for breakfasts ?

How much of the protein drink am i supposed to be drinking in between meals ?

I`ve started taking multi-vitamins aswell do you rate these?

I appreciate all the advice cheers

Chris

zx9rjas

Really with the diet, you want to avoid refined sugars (these will only gain fat and do not build fat free muscle mass) and avoid high fat foods, go for low fat foods and add fat to your diet with olive oil or nuts.

As you are a biginner you dont want to jump right in and start trying to eat a diet that i or others eat as it is something you need to get used to, if you try and cut out everything you like you will miss it and probably give up training.

Just starting a training programme is going to have an impact, then think about a serious eating schedule later, just change little things to start with.

Your food ideas look o.k, but have a treat every week so it doesn't get boring.

Breakfast meals are a matter of opinion and also what you are training for, If you are looking to gain muscle you need a high protein, high carbohydrate, low/moderate fat meal, If you are looking to lose weight, you need a high protein, low/moderate carbohydrate, moderate fat diet. But do not worry about it too much just dont have the foods you know are bad, have some protein and some oats/shredded wheat/wholegrain bread. Just eating some protein and carbs in the morning will get your metabolism started.

I find rice cakes are a good snack food.

The amount of protein you need is dependant on many factors bodyweight and build are the obvious ones. I normally eat 40grams of protein each meal over 7 meals.

Personally I dont take vitamins as Vitamins need antioxidants to work which are not in the pills. I get my vitamins and minerals froom the foods as the body can absorb them better. But if you feel the need to, go ahead

J