NEWBIE

Hello Gentlemen

I have just started training,which i have never done before in my life.I weigh in at 68kg and 185cm tall.my goal is to bulk up at least put 20kgs however long it take.
Can you please help with training programs, supplement types, basically everything i need to achieve this goal.

Regards

Newbie

dude are u nuts:woohoo: ? don't u think u asking a bit too much there? get urself some muscle mags eg. muscle evolution;flex;muscle & fitness. u'll get all the info u need in there. or if u don't like reading just get a personal trainer!

look on all bbding sites on the net as well,there's tons of info on the net!

Stick to the basics. If you have just started training your body will respond very well to high load compound movements and eating enough.

Keep it simple. Build your workouts around big movements, depending on your available training time you can either go upper/lower body split 4 times a week or 3 times a week do total body workouts with loading and volume variance to counter fatigue.

DO: Squat variations
Deadlift variations
Chin-ups/Pull-ups/Pull-downs
Horizontal Pulls
Bench Presses
Vertical Presses

At this early stage in your training you only need to concentrate on the movement plains. Horizontal push/pull. Vertical push/pull. Lower body push/pull. Add in some isolation excercises at the end if wanted but keep in mind the volume

Google is your friend. Loads of other info out there.

Ja bro. That is difficult to tell you what to do, to eat & all those things. Not everybody responds the same to everything other people do. Trail & error, & do research on supplements, programs, etc. Look for the biggest oak in the gym & ask him for some info. Djeasy gave me alot of info on diet, supplements, and so on. I was, I think, just hell lucky that everything had fallen 100% in place. What is your BF at the moment?

thanx jo1, managing to get alot of stuff, but theres too many variations.am i supposed to try all?

Thanx Ceej.am i supposed to feel like this stiff?i cnt sit on my office chair, i cnt get in the car straight.
good news is i managed to get a trainer for a couple days during the week.

Hwzit Kobus by BF i assume you mean body fat, well am quite ok on tht its 20.0

testoboy wrote:

dude are u nuts:woohoo: ? don't u think u asking a bit too much there? get urself some muscle mags eg. muscle evolution;flex;muscle & fitness. u'll get all the info u need in there. or if u don't like reading just get a personal trainer!

ok thats not the best advice or the best motivation i have ever seen... let the boy aim for 20kgs...its gonna take a while but by tellingm someone they are nuts to wanna put on 20kgs of muscle mass is just going to demotivate the poor guy...

first things first,those muscle mags are good,no doubt about it but its almost like reading 15 pro's training routines and then trying to figure out which one will work for you... first thing u need to do champ is find a muscle building routine and stick to it,document your results and try and progress week to week. Look at using the Max-Ot programme which u can obtain from the downloads section.

second of all is diet...you need to feed in order to grow. how can u try and build a brick house with only having water,sand and cement and no bricks.

your most vital nutrient u need is protein... how much protein u may ask,well people recommend 2g per kg bodyweight which some people grow on,milos sarcev recons 4.4g protein per kg (2g per pound and there is 2.2pounds per kg) now depending what u can afford look to get in between 3 and 4 if possible. i am sitting at 3.5g protein per kg lean mass(my total mass - body fat is lean mass) split that number of protein between 6-7 meals evenly. eg 300g protein daily / 6 meals means 50g protien per meal per day.

carbs and fats... when do u need carbs and fats? first thing when u wake up you need carbs and fats as you are in a state of energy depletion from 8 hours of sleep. you need carbs pre work out to give u energy to push heavy weights, and then u need carbs post work out to help with recovery and glycogen replenishment.if you are active through out your day( doing manual labour etc) you can have small amounts of carbs to keep your energy levels constant through the day. if you are sitting on your ass behind a computer screen(like me right now ) then u dont need carbs(unless they are coming from veggies) as u are not using energy by being sedate. i wouldnt recommend having added fats in your diet unless its 2 table spoons of fish oils...

type of carbs and when to have them...

first thing in the morning and an hour pre work out have slow digesting complex carbohydrate... these will keep you fueled for a long time as they take a long time to break down... these can come from Oats,Potatos,Sweet Potatos, white/brown rice and low gi bread.so have oats for breakfast. and white basmati rice 45-60min pre training. post work out you need to replenish muscle glycogen and get amino acids into your muscles. how do u do this? you have a mixture of fast digesting protein (whey protein is fast digesting) with a simple carbohydrate (glucose,dextrose,maltodextrin vitargo,waxy maize starch). now the reason for the simple carbohydrate (sugars) is to create a natural insulin spike in the body which will help shuttle nutrient rich blood into the repairing muscle. now because you are having a fast digesting protein that means your blood will be saturated with amino acids and with the insulin spike that will help with shuttling nutrients into your muscles aiding you in your recovery.

so what u need to do is have protein with 6 meals a day, complex carbs morning and about an hour pre work out and simple carbs pre(if u need an energy boost) and post work out. fats are in protein and carb sources so u will be fine without adding in fats other that fish oils or efas.

now just remember when it comes to protein whole food is best as it takes longer to break down. whey protein is digested within 45mins where as something like chicken takes about 6 hours to break down. so the chicken thats breaking down over 6 hours is gonna give u a constant supply of amino acids through out the 6 hours where as whey protein is in and then out. so always look at using whey protein pre work out, and post work out,the rest of your protein should come from whole food. your good protein sources are egg whites,chicken brest,fillet steak,cottage cheese,fish,tuna, and slow release proteins such as casein based protein powders (better for you to have pre bed inorder to help with keeping your blood saturated with amino acids during your sleep and recovery period). so a sample diet would be something like this

Breakfast
oats + egg whites + table spoon fish oil
Midmorning
Chicken and steamed veg
Lunch
tuna and salad
Mid afternoon
Chicken and veg + potato
pre work out
30g whey protein + 30g simple carbs
post work out
60g whey protein + 60g simple carbs
Dinner
Steak and veg
pre bed
cottage cheese + whey protein

@DJ

2 Thumbs up at DJ. Nice work man. This is what this site should be about. Helping each other and sharing knowledge. You do not need to hold someones hand but if you have a valid request for info or sharing of experience, DJ has provided a prime example of the way to handle that.

Karma vote!

feel free to up my karma or send me presents of boxes of kefei...

thankyou very much djeasye tht will be very help full.
in the instance were i cnt get time to have all this meals because of work how do i cover for those lost meals?i have a very high metabolism.

djeasye wrote:

feel free to up my karma or send me presents of boxes of kefei...

:laugh:

u make a plan dude it takes me about 3 minutes to eat a chicken breast...on the way to a piss break during working hours u chow that chicken boob on the way to the loo...if u skip a meal of protein just add that protein into the next meal... its not gonna kill u if u do that every now and again but try spread it out into as many meals possible

loso82 wrote:

Thanx Ceej.am i supposed to feel like this stiff?i cnt sit on my office chair, i cnt get in the car straight.
good news is i managed to get a trainer for a couple days during the week.

when i skip one leg training day, and train it next week, for 2n days after i walk like a stiff duck!! lol

djeasye wrote:

feel free to up my karma or send me presents of boxes of kefei...

I gave you a karma vote....... With regards to the Kefei, i cannot even afford it for myself, wish I could though

i got 2.5boxes in my fridge...need more though....

jo1 wrote:

loso82 wrote:

Thanx Ceej.am i supposed to feel like this stiff?i cnt sit on my office chair, i cnt get in the car straight.
good news is i managed to get a trainer for a couple days during the week.

when i skip one leg training day, and train it next week, for 2n days after i walk like a stiff duck!! lol

you know u have trained legs well when u have to go up stairs on your bum 1 step at a time...

Pardon me djeasye but wat is kefei?

Human Growth Hormone...

djeasye wrote:

i got 2.5boxes in my fridge...need more though....

Dodgy Durban dudes selling 1/2 boxes :laugh:

ehehe ever think its coz i've used the other half

i got 2.5boxes in my fridge...need more though....

Me thinks its time for a mixing deck!!! To support the "habit" you know!

hahaha...i have a problem...i just need a fix haha...no i got enough for 3 months so far,when more money is available after christmas i will buy another 3 boxes...

i want those 2.5boxes lol! i was drooling wen u showed me