New Weightlifter Advice...Everyone's Help Is Appreciated

[Solitaire1Ace]

Hi everyone, I'm new to this site and Ima also new to strength training. For 9 years my stepdad kept a weight bench in the basement and I would always have a urge to lift weights. Every now and then I would workout for about 2 weeks every other day. But then I would give it up because it would start to become not so amusing to me. I would rather be outside with friends or something. This was in my teenage years 13-17.

Now that I am 20 years old ( going on 21 on August 15th ), I have decided that I am ready to become fully committed to working out to gain good pure muscle. I have decided to start going to my Student Rec center. It's a nice free gym for university students with all types of free weights and machines. There is also all types of cardiovascular machines and swimming pools. I feel it would be a waste to not start hitting this gym up on a regular basis.

Now, with that said, I have been doing some major research on strength training and I have found out that it is more complicated than I ever thought. I used to think that you could just workout and rest for about one or two days, repeat, and boom...muscles would eventually come. I've learned that this is only half of the story, and that your diet also plays a major role.

So, I am asking anyone who has been in my situation to help me set a nice well rounded blueprint for all around muscle mass gaining and also the right diet for me.

I am 20 years old, I weigh about 145lbs, I'm 5'5 and my body fat percentage is about average. I have worked out twice at the gym since last friday. I am currently sore. But I don't want to be wasting my time at the gym and having no significant gains because of my diet. So I'm asking for a around training program and diet. Also I need to know which protein shakes will benefit me the most. I want nice affordable bang for buck powders. Thank You so much.

 

[joeblow12345]

Hi everyone, I'm new to this site and Ima also new to strength training. For 9 years my stepdad kept a weight bench in the basement and I would always have a urge to lift weights. Every now and then I would workout for about 2 weeks every other day. But then I would give it up because it would start to become not so amusing to me. I would rather be outside with friends or something. This was in my teenage years 13-17.

Now that I am 20 years old ( going on 21 on August 15th ), I have decided that I am ready to become fully committed to working out to gain good pure muscle. I have decided to start going to my Student Rec center. It's a nice free gym for university students with all types of free weights and machines. There is also all types of cardiovascular machines and swimming pools. I feel it would be a waste to not start hitting this gym up on a regular basis.

Now, with that said, I have been doing some major research on strength training and I have found out that it is more complicated than I ever thought. I used to think that you could just workout and rest for about one or two days, repeat, and boom...muscles would eventually come. I've learned that this is only half of the story, and that your diet also plays a major role.

So, I am asking anyone who has been in my situation to help me set a nice well rounded blueprint for all around muscle mass gaining and also the right diet for me.

I am 20 years old, I weigh about 145lbs, I'm 5'5 and my body fat percentage is about average. I have worked out twice at the gym since last friday. I am currently sore. But I don't want to be wasting my time at the gym and having no significant gains because of my diet. So I'm asking for a around training program and diet. Also I need to know which protein shakes will benefit me the most. I want nice affordable bang for buck powders. Thank You so much.

For starters there are several good all around programs for beginners through advanced level lifters. I feel that the push, pull, legs routine is a good one for any level. The majority of the exercises are compound movements which give you the most bang for your buck. I advise only doing 3 days a week, but more advanced guys will do this 3 on 1 off. Which is fine if you have several years of consistent quality training under your belt. But for the first 3-5 years 3-4 days a week is enough. Here is how Id set it up.

Mon- push
Flat bench, over head press, close grip bench, incline dbs, skull crushers, flat db flys.

Wed-pull
Dead lift, pull ups, rows, shruggs, db pull overs, face pulls, barbell curls

Fri-legs
Squat, leg press, good mornings, hyper extentions, glut ham raises or leg curls if your gym doesnt have a ghr, sled drags.

The sets and reps as well as variations of each exercise should change every few weeks to keep from plateauing. A good start is 3 sets of 10 reps of each. Continue to read and learn as much as possible. I like optimum nutrition protein myself, but try a few out and see which you like best. As far as diet goes, try to eat 6-8 food meals a day. Protein shakes are not meals, they supplement your diet. Try to take in at least 300 grams of protein a day with 225 grams of protein being from food. You can add in a couple shakes to give you the extra 75 grams of pro. Make sure your taking in good carbs and fats also. Stay away from junk food. Drink lots of water also. If your unsure about anything else ask.

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[themondtster]

As far as routines the push, pull, legs one is great. Also the SL.5x5 is great for beginners. Two things to look into is a book called Starting Strength(i think there is an ebook) and the website Stronglifts(dot)com.

There are plenty of people here to help with diet also for bulking and cutting,etc. Also you can use the search function of this board and look up topics you want to know about(diet,5x5,push pull legs). Read other peoples logs and see if its something you'd like. Take a look at everything and feel free to ask as many questions as you need. Plenty of helpful people here.

 

[Solitaire1Ace]

Wouldn't 300g of protein be too much since your supposed to take in 1g per lb. of body weight ? And I need a diet that I can afford. This is a lot of food per day. ON shakes are too expensive. I was considering Syntha-6 or Myotein but I don't think these are after workout shakes. Thank you.

 

[Solitaire1Ace]

And as for the diet, I want the best diet to build muscle, I believe my body fat is fine. I want to build muscle and worry about the sculpting later. Or better yet, if there is a diet that combines both in one that would b even better. Wouldn't the diet for building muscle automatically keep the fat off ?

 

[themondtster]

My suggestion would be the StrongLifts 5x5. And a clean bulking diet. You'll need plenty of rest also. Whey protein shake post workout right after, then 30- 45 min later some protein and carbs. Look for a protein thats low in sugar. Needtobuildmuscle.com has some good protein that a good price, also musclePharm makes a decent one, along with several others. Just check the ingredients.

As far as foods. Eggs, egg whites, lean beef, ground turkey, chicken, most fish especially wild caught, eat plenty of vegetables especially green ones, natural peanut butter, olive oil to cook or season with, sweet potatoes are great carbs and so are natural oats, almonds and walnuts, milk, almond milk, low fat greek yogurt, and so on.

You're young so metabolism should be great so you may have to eat alot. Count calories and each week add 500 a day until you find that sweet spot.

 

[themondtster]

Wouldn't 300g of protein be too much since your supposed to take in 1g per lb. of body weight ? And I need a diet that I can afford. This is a lot of food per day. ON shakes are too expensive. I was considering Syntha-6 or Myotein but I don't think these are after workout shakes. Thank you.

Food can be cheap....buy and cook in bulk, look for sales, the cheaper stuff just buy more of like cans of tuna, or eggs. Also ground turkey an be found pretty cheep. Walmart has frozen vegetables with no presevatives pretty cheap. Also sweet potatoes and oatmeal is cheap. Cottage cheese and greek yogurt can be bought in tubs for decent price.

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[joeblow12345]

Wouldn't 300g of protein be too much since your supposed to take in 1g per lb. of body weight ? And I need a diet that I can afford. This is a lot of food per day. ON shakes are too expensive. I was considering Syntha-6 or Myotein but I don't think these are after workout shakes. Thank you.

No you should take in 1.5-2 grams per pound.

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[joeblow12345]

If you want to get big you have to eat big. Buy cheap sources of protein like eggs. You can eat 20 eggs a day which will give you between 120-160 grams of protein. That only costs about $3. Throw in a couple cans of tuna and you can get the majority of your days pro intake for about $5.

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[themondtster]

No you should take in 1.5-2 grams per pound.

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^^^^This is true. Most should come from your meals. Use Google and check the macros on everything you eat and add it all up and use shakes to make up what you're lacking. Start at 1.5 then increase if you feel you need it.


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