Fresh out the box

Hi everyone! I am very new to the gym scene have loads of questions and not really sure were to begin. Will go trough a few forums and do some research and see if i can get clued up on the world of fitness and muscle building. Thanx loads for creating a site were we can come to learn and gather info. I'm sure it will help me loads on my quest to become huge haha. A bit about me im 24 years old weigh 79kg am about 1.7m and think my body fat is around 16-17% at the moment. Want to look good and toned by december as its holidays and i want to look beach ready with some definition and muscle tone. Any advice would be greatly appreciated and soaked up. Thank you again.

Read stickies on diet which is the most important aspect. and then on training. Here is alot of knowledge to gain on this site. also use the search function in the forum to look up specific stuff. and welcome

Will do. thank you

van der westhuizen wrote: Hi everyone! I am very new to the gym scene have loads of questions and not really sure were to begin. Will go trough a few forums and do some research and see if i can get clued up on the world of fitness and muscle building. Thanx loads for creating a site were we can come to learn and gather info. I'm sure it will help me loads on my quest to become huge haha. A bit about me im 24 years old weigh 79kg am about 1.7m and think my body fat is around 16-17% at the moment. Want to look good and toned by december as its holidays and i want to look beach ready with some definition and muscle tone. Any advice would be greatly appreciated and soaked up. Thank you again.

As a beginner your main focus should be on the heavy compound movements (squat / deadlift / bench press and overhead press) with some isolations as "a finishing touch"

You should focus on progressively overloading (either progressing by gradually adding weight to the bar or by increasing repetitions).

Here is a list of good programs to choose from:
imgur.com/EGFHqh4


As a new lifter the temptation will be there to hop on all kinds of supplements, be warned though that 99% of supplements are bullshit and overpriced. What you need is a quality diet consisting of quality FOOD.


I also suggest you watch this video :



Best of luck to you on your journey brah.

Thank you so much that is super helpful and an excellent starting point. Will study it and let you know how it goes. thank you

I second wat yolodrol said about supps. dont get caught up in spending large amounts of money on supps and thinking they will perform miracles. I believe in multi vit. fish oils. vit c. and creatine. Food is more important. Get your diet right and you will be many steps ahead than most guys also beginning.

I do take an amino acid stack and creatine Hci and L-glutamine. I do also take a bunch of vitamins, but I have been doing that for a while. Like mencal7, iron, omega3 and A-zinc. Can I continue using all of it or is there something I can leave?

If you take a whey, your amino acids are in there and IMO no need for the bcaa stack.
Either way, the Bcaa has L-glutamine, and no need to double up on it per say...

Id stick with the vitamins for sure! The Omega 3 is vital...

Oh and I have a question about the training program hope I don't sound to stupid. Should I rotate the different beginner programs or should I pick one and stay with it? and I cant seem to figure out how many times per week and should I do cardio?

No I don't take whey. This says its an Mbac so I take 4 before training after and before bed.

van der westhuizen wrote: Oh and I have a question about the training program hope I don't sound to stupid. Should I rotate the different beginner programs or should I pick one and stay with it? and I cant seem to figure out how many times per week and should I do cardio?

You should stick with a training program for a few months so that you can actually progress on it.

In my opinion, cardio is unnecessary (for body composition purposes) IF your diet is spot on (I'm talking counting calories here).

It might still be a good idea to incorporate mild cardio into your program for the health benefits + it burns calories, so you can eat more food.

As Yolodrol said. keep to a program for a while. just change the order in which you do exercises once you get used to it. and eventually you will move to more advance training methods. Cardio has is purposes even when bulking but I do not do cardio when I bulk. just stick to HIIT training somedays. super or compound sets to help me keep lean or get leaner depending on what the goal. Just be consistant and you will gain results !

Oh and how many times a week should I train and should I split it into my big muscle groups. Like let's say legs on monday chest on Wednesday and back on fridays?

van der westhuizen wrote: Oh and how many times a week should I train and should I split it into my big muscle groups. Like let's say legs on monday chest on Wednesday and back on fridays?

You'd want to hit your entire body 2-3 times a week imo.

Ok thank you. Will draw up a training and eating program this weekend. So I can jump into it on monday.

Welcome bro

Hey nate howzit. So I chose Reg Park beginner workout. Put in weights I used so I can remember what i did and to increase as i feel im capable. So now i have only got my eating plan waiting. For someone of my size and length how many calories and carbs should i be taking in while on this program?

Reg Park beginner Workout


Workout A

Full Body
Exercise Sets Reps weight used
Squats 5 5
Pull Ups or Chin Ups 5 5
Bench Press or Dips 5 5
Forearm or Grip Work 2 10
Calf Exercise 2 15-20


Workout B

Full Body
Exercise Sets Reps weight used
Front Squats 5 5
Barbell Rows 5 5
Standing Military Press 5 5
Deadlifts 3 5
Forearm or Grip Work 2 10
Calf Exercise 2 15-20

3 times a week Monday Wednesday and Friday


Week 1 aba
week 2 bab
week 3 aba ect.

Read this

www.anabolicsteroids.co.za/forum/10-diet...on/56925-dieting-101

Thank you Oupa. Seems like I will have to study up on all of these thing it is a lot of information to take in!!! :blink: :blink:

Take 20 minutes and read it. The section you want is in post 2.

Thank you for the app advice oupa it work great! So my eating plan is as follow with a few variations day to day. Breakfast is oats a banana and 5 hole eggs and a glass of full cream milk. Lunch Skinless chicken breast mixed veg and brown rice. Dinner is 150g Steak with a garden salad and brown rice again. My snacks in between will be an apple biltong or peanuts. After hitting the gym I will take a whey protein shake. So it amounts to about 2800 calories. Thanks cant wait to get going.