i am new to bodybuilding please help

[BOOTSY2002]

first of all i am 16 and 17 in a couple of months any suggestions to what i do.

i go to the gym bout 3 times a week and just do weights for all parts of the body but although i can lift more and more all the time my muscles arent getting much bigger how can i achieve this without using steroids.

looking forward to hearing from any of you thanks alot
bootsy2002 newcastle england.

 

[Mindwraith]

How much are you eating, you should be eating quite a large number of calories if you want added mass. Just make sure you get a good amount of protein, about 1.4g per KG of body weight. I'm 181 lbs so I need about 115g a day. Eat a lot of chicken, turkey, tuna, beef, eggs, milk and cheese. Whey protein shakes are good, I prefer the tasty chocolate kind from GNC, a little more expensive but tastes like real chocolate milk if you put it in milk. Get plenty of complex carbs, pasta and whole wheat bread are good sources there. Also I'd say get some good vitamins, preferably those daily packs.

Also try to incorporate plenty of compound and full body exercises in your work out. Chin Ups, pushups, squats, deadlifts, dips, etc.. Those are the exercises that will force your body to produce plenty of natural muscle growth hormones. Don't use steroids they're not only bad for you but really very unnecessary, you can achieve more without them in the long run and you won't end up seriously regreting it when you're older. Steroids may buy you a week or two of growth but at a risky expense of future health. The right food and exercises will do just as good as any steroids.

With this plan you can expect gain a noticable amount of mass in about 2 months (given 4 or 5 days a week work out) and after a year or so you'll be on your way.

You might want to post your routine and get some tips on that as well.

 

[nikkita]

Read this thread that was posted in the women's forum but that has very valuable information about your question... worth reading it!

http://boards.elitefitness.com/forum/showthread.php?threadid=202716

 

[Debaser]

Just make sure you get a good amount of protein, about 1.4g per KG of body weight. I'm 181 lbs so I need about 115g a day.

Interesting...I ate more protein than that each day before I even started weight training...

You should have at least 1.5 times your bw in lbs and I do 2 times my bw. So I have around 400 grams a day.

 

[Fatty4You]

although i can lift more and more all the time my muscles arent getting much bigger how can i achieve this without using steroids.

People's strength, in the beginning, goes up much faster than muscle size. It is theorized that this is due the adaptation of the body's central nervous system to recruit more muscle fibers.

See, when you flex a muscle, not all of your motor unit in that muscle are recruited. The more your body learns to recruit more motor units, the more maximal force a muscle can exert without actually getting bigger.

I would certainly keep lifting 3 times a week for now. Soon, your nervous system will start to go as far as it can go [at the moment] and your muscle will have to grow in order to adapt to heavier weights.

As for steroids. DONT use them so soon. At least build a base for your body before you start using performance enhancers. You're young right now, your body is producing CRAZY amounts of hormones on its own, so use those while you still got them.

-Fatty

 

[BOOTSY2002]

thanks

thanks alot for your help ill start eating more calories n training harder.

thanks again.

 

[Mindwraith]

Interesting...I ate more protein than that each day before I even started weight training...

You should have at least 1.5 times your bw in lbs and I do 2 times my bw. So I have around 400 grams a day.

Thats an obscene, unnecessary and potentially harmful amount of protein IMO. But to each his own I guess, your genetics could be an exception who knows. At most I take in 160g when I'm growing and not cutting fat.

 

[BOOTSY2002]

ok so what next

any more ideas then into how i get big by eating and training??
mr x, anyone?


help me out please a beginner to the sport

 

[Debaser]

Thats an obscene, unnecessary and potentially harmful amount of protein IMO. But to each his own I guess, your genetics could be an exception who knows. At most I take in 160g when I'm growing and not cutting fat.

Then you're not gaining anywhere near what you could be.

And please definte "potentially harmful" amount of protein. What is this amount, and why is it harmful? I hope you're not talking about kidney problems, as this unsubstantiated myth has been disproven long ago.

 

[epimetheus]

Interesting...I ate more protein than that each day before I even started weight training...

You should have at least 1.5 times your bw in lbs and I do 2 times my bw. So I have around 400 grams a day.

No- that is what the suppliment companies what you to eat, but it isn't what you need. The American College of Sports Medicine recommends 2.0g per KILOGRAM, not pound. From here: http://www.acsm.org/pdf/0080FS44.pdf

Protein intake is usually expressed in one of two ways: grams
of protein per kilogram of body weight per day (g/kg/day) or as
a percentage of total caloric intake. It has been determined
that the recommended daily allowance of protein for healthy
adults is 0.8 g/kg/day or 12-15 percent of daily caloric intake.
However, research has demonstrated that athletes, both
strength/power and endurance, have an increased need for
protein, especially during times of intense training. These data
suggest that the recommended daily allowance for athletes in
training, ranges from 1.2 to 1.8 g/kg/day, which when coupled
with increased food consumption that accompanies training remains12-15 percent of their daily caloric need. The general
population currently consumes at least 1.0 g/kg/day, and most
athletes routinely consume 1.2 to 2.0 g/kg/day because of their
high total energy intake. Therefore, as long as caloric intake
meets energy expenditure via a well balanced diet, protein insufficiency will not be a problem. Vegetarians or persons on a
restricted diet may consume a majority of incomplete proteins.
In these cases, a greater amount of protein may be required,
possibly via supplementation, to meet the necessary amounts
of essential amino acids.
Currently, there is no evidence that very high protein diets,
greater than 2.0 g/kg/day, will improve performance, increase
muscle size, or increase strength. Excess consumption, in very
high protein diets, may also come with health risks. Excess
calories above individual energy expenditure, from any source,
will be stored as fat.
With appropriate dietary intake, protein supplementation
does not appear to be necessary. In general, a diet that
provides approximately 55 percent of the calories from carbohydrate, 15 percent from protein, and 30 percent from fat will meet the healthy individual’s as well as the athlete’s needs.
this perceived impact, real or not, and commercial promotion
of nutritional supplements that drives the multi-billion dollar
sports supplement market.

Hmm, whom to believe. A multi-billion dollar industry that wants you to buy their product, usually by using junk/psuedo science to convince the gullible to buy their product? Or how about the leading organization that deals with atheletes, training, nutrition and sits on top of the cutting edge of research and development?

 

[Mindwraith]

Then you're not gaining anywhere near what you could be.

And please definte "potentially harmful" amount of protein. What is this amount, and why is it harmful? I hope you're not talking about kidney problems, as this unsubstantiated myth has been disproven long ago.

I was refering to many problems including kidney disfunction. If it was disproven I fail to see where this is mentioned anywhere in all the studies I've read. Also, any protein not used is stored as fat, I'd rather not have that extra fat to lose when I'm cutting. My muscles have gained quite a bit of muscle size lately btw, I'm not trying to personally gain that much though, I'm not competing. I'm going for the 8-9% body fat, 5'10 190 lbs of lean muscle look. If you're 220+ lbs and still trying to gain I can see where 400g might come into play eventually.

 

[BOOTSY2002]

right ok then

it looks like there should a poll of somesort,
>who thinks that to much protein causes problems etc,
firstly lets get some more views on this first because there are many different concepts and people are not all agreeing with each other at the moment.

get some more paople to post their views on this post and lets take it from there

 

[Debaser]

People (morons) thought that excess protein caused kidney disfunction, because:

Those with impaired kidneys had trouble with high protein.

That's it. And it's the stupidest fucking thing I've ever heard, and not logical whatsoever. That's like saying that having being a quadrapeligic makes it difficult to be a weightlifter, but being a weightlifter causes you to be a quadrapeligic.

As for all the excess protein being converted into glucose, though this may be true biochemically, I've had extremely good success losing fat with high-protein (1.5-2x BW in lbs) diets, while retaining muscle.

Until you've tried huge dosing of protein, you're not realizing your true potential. And of course, you probably never will, because you're so convinced otherwise. All the pros probably get their bw in protein, and eat 3500 cals a day, right?

Haha, I don't want to look like a pro, but many eat 2-3X their BW in protein a day, with 6-10000 calories. When I'm bulking, I eat 4000-6000 calories a day depending on how much I pig out. And I try to get at least 400 g of protein in a day. I'm also, whaddya know, gaining a lot of muscle, and naturally.

 

[Mindwraith]

How are you getting 400g of protein? Are there shakes you're drinking or are you measuring the meat you eat? Whats your diet like?

 

[gonelifting]

BOOTSY2002 Welcome, You say you`re training 3x week, What are you doing? Every other day and 1 bodypart per week? If so, that`s good. Try to keep the exercises basic and do compound movements for "relatively" low reps.
Look on the diet board for a good diet. Don`t get overwhelmed with diet now. Your a beginner so have fun now and when you get serious you can fine tune your diet.(just get some basics for now) as well as your training.
Also a good routine would be the 5x5 traing. (do a search) that is basic movements that will allow you to gain strength and size. good luck REMEMBER DON`T GET HURT. PERFORM MOVEMENTS PROPERLY.

 

[TheOak84]

How are you getting 400g of protein? Are there shakes you're drinking or are you measuring the meat you eat? Whats your diet like?

400g? thats a bit much.... your body can only digest about 25-30g at a time... I believe Dorian Yates when he said,'1g of protien per pound of MUSCLE, not body weight.' unless your Greg kocavs, you dont need 400g of protien.. at least, i dont think so..

 

[Debaser]

400g? thats a bit much.... your body can only digest about 25-30g at a time... I believe Dorian Yates when he said,'1g of protien per pound of MUSCLE, not body weight.' unless your Greg kocavs, you dont need 400g of protien.. at least, i dont think so..

From Bryan Haycock:

Myth #2: You can only assimilate 30 grams of protein at one sitting.

Fact: The body has the ability to digest and assimilate much more than 30 grams of protein from a single meal.

Speaking of high intakes of protein, people have been perpetuating the myth that you can only assimilate ~30 grams of protein at a time, making protein meals any greater than a 6 oz. chicken breast a waste. This is anything but true. For example, the digestibility of meat (i.e. beef, poultry, pork and fish) is about 97% efficient. If you eat 25 grams of beef, you will absorb into the blood stream 97% of the protein in that piece of meat. If, on the other hand, you eat a 10 oz steak containing about 60 grams of protein, you will again digest and absorb 97% of the protein. If you could only assimilate 30 grams of protein at a time, why would researchers be using in excess of 40 grams of protein to stimulate muscle growth?1

Critics of high protein intakes may try to point out that increased protein intake only leads to increased protein oxidation. This is true, nevertheless, some researchers speculate that this increase in protein oxidation following high protein intakes may initiate something they call the "anabolic drive".13 The anabolic drive is characterized by hyperaminoacidemia, an increase in both protein synthesis and breakdown with an overall positive nitrogen balance. In animals, there is a correspondent increase in anabolic hormones such as IGF-1 and GH. Though this response is difficult to identify in humans, an increase in lean tissue accretion does occur with exaggerated protein intakes.14,15

The take home message is that, if you are going to maximize muscle growth you have to minimize muscle loss, and maximize protein synthesis. Research clearly shows this is accomplished with heavy training, adequate calories, and very importantly high protein consumption. This means that meals containing more than 30 grams of protein will be the norm. Not to worry, all that protein will certainly be used effectively by the body.

----

You think Dorian Yates only had 1 g per pound of muscle? He was eating probably over 8000 calories a day. I guarantee you he was getting huge amounts of protein.

Show me a 250+ lb pro bodybuilder on 4+ grams of gear a week that does less than his bw in protein. I doubt there are any out there, certainly not Yates.

 

[Mindwraith]

But how are you getting 400g of protein per day, are you eating 7 10oz steaks a day? Are any shakes and protein bars involved?

 

[Citruscide]

Thats an obscene, unnecessary and potentially harmful amount of protein IMO. But to each his own I guess, your genetics could be an exception who knows. At most I take in 160g when I'm growing and not cutting fat.

The reason many bodybuilders use large amounts of protein is two-fold.

The first reason I eat around 350g of protein at 240lbs is because I don't notice much muscle growth ifI do not eat that much protein. The muscles require the amino acids in proteins to GROW... the more the merrier... and if your water consumption is higher, it has been shown that nitrogen levels in the body are actually more stable on a HIGHER protein diet than on a lower one.

The second reason is that if you are only eating 1.4g of protein per KG of body weight, it is hard to eat the necessiary amount of calories and eat cleanly... almost by default, protein assimilates into fat at a much slower rate than carbohydrates and fats.

The RDA does not take into consideration bodybuilders in their equations and studies. Also, they do not mention that the muscle growth that does occur may be attributed to people who are just starting working out, where an amount of muscle growth will occur just because of the new shock to the body... but any long term growth will be stunted by lack of protein to build.

Another problem with the RDA... is they suggest 10-12% of your diet be protein... but at that rate, you'd have to eat an amazingly high amount of carbohydrates and fats to get your caloric intake high enough above your BMR to grow... with that Macronutrient intake... it is almost impossible to add lean muscle without also adding fat.

C-ditty

 

[2Shy]

Hi, Bootsy! Why don't you post your weekly workout, including number of sets and reps, rest, etc.? Protien aside what do you generally eat a day? What kind of foods?

 

[Citruscide]

From Bryan Haycock:

Myth #2: You can only assimilate 30 grams of protein at one sitting.

Fact: The body has the ability to digest and assimilate much more than 30 grams of protein from a single meal.

Speaking of high intakes of protein, people have been perpetuating the myth that you can only assimilate ~30 grams of protein at a time, making protein meals any greater than a 6 oz. chicken breast a waste. This is anything but true. For example, the digestibility of meat (i.e. beef, poultry, pork and fish) is about 97% efficient. If you eat 25 grams of beef, you will absorb into the blood stream 97% of the protein in that piece of meat. If, on the other hand, you eat a 10 oz steak containing about 60 grams of protein, you will again digest and absorb 97% of the protein. If you could only assimilate 30 grams of protein at a time, why would researchers be using in excess of 40 grams of protein to stimulate muscle growth?1

Critics of high protein intakes may try to point out that increased protein intake only leads to increased protein oxidation. This is true, nevertheless, some researchers speculate that this increase in protein oxidation following high protein intakes may initiate something they call the "anabolic drive".13 The anabolic drive is characterized by hyperaminoacidemia, an increase in both protein synthesis and breakdown with an overall positive nitrogen balance. In animals, there is a correspondent increase in anabolic hormones such as IGF-1 and GH. Though this response is difficult to identify in humans, an increase in lean tissue accretion does occur with exaggerated protein intakes.14,15

The take home message is that, if you are going to maximize muscle growth you have to minimize muscle loss, and maximize protein synthesis. Research clearly shows this is accomplished with heavy training, adequate calories, and very importantly high protein consumption. This means that meals containing more than 30 grams of protein will be the norm. Not to worry, all that protein will certainly be used effectively by the body.

----

You think Dorian Yates only had 1 g per pound of muscle? He was eating probably over 8000 calories a day. I guarantee you he was getting huge amounts of protein.

Show me a 250+ lb pro bodybuilder on 4+ grams of gear a week that does less than his bw in protein. I doubt there are any out there, certainly not Yates.

For once, I agree with you, at least on the general premise that you are preaching.

I think the average person can get by on a limited amount of protein... even the weekend warrior who does his 3 workouts a week... but there is no way I'd subscribe to someone who trains like some of the people on this board do and only eat tiny amounts of protein... muslces will grow at first, no matter what you eat (to an extent) but to continue muscle growth, protein is needed... plain and simple.

As for the lack of the body to assimilate protein... I think the researchers may be right... provided that no bodybuilding is done. If you are tearing your muscles apart day in and day out... your body WILL use the protein... you may have to up your water to help get it through your system, however.

As for Dorian Yates... lol -- man, he could probably process 1200g of protein a day... as anabolics help the body process protein better.

C-ditty

 

[Mindwraith]

Ok, I'm a bit more convinced on this one. But I really need to find ways of increasing my protein to 250+, whats the best, easiest route for this? Obviously meat of course but I'm not the best cook yet and I don't have a whole lot of time to cook except in the evenings, I work all day, I get an hour lunch at home there's a small amount of cooking time there, then back to work, then I go to the gym, by the time I'm home long enough to cook there isn't much of the day left. I've been drinking the protein shakes 20g, with a large spoon of oat bran (8g per 1/3 cup) which fills me up pretty good for 2 hrs, but thats because I can do that in less than 4 mins before I rush out the door. I have protein bars in the drawer at work, then I get to come home at lunch. Provided I remember to put the meat out I can cook some chicken or hamburger. Otherwise I've got tuna and lunchmeat. But I still don't think even with all that I can hit 400g, there must be a shake I can make that will give me a good 100g extra so that I'm not stuffing myself to death at the end of the day.

 

[Citruscide]

Ok, I'm a bit more convinced on this one. But I really need to find ways of increasing my protein to 250+, whats the best, easiest route for this? Obviously meat of course but I'm not the best cook yet and I don't have a whole lot of time to cook except in the evenings, I work all day, I get an hour lunch at home there's a small amount of cooking time there, then back to work, then I go to the gym, by the time I'm home long enough to cook there isn't much of the day left. I've been drinking the protein shakes 20g, with a large spoon of oat bran (8g per 1/3 cup) which fills me up pretty good for 2 hrs, but thats because I can do that in less than 4 mins before I rush out the door. I have protein bars in the drawer at work, then I get to come home at lunch. Provided I remember to put the meat out I can cook some chicken or hamburger. Otherwise I've got tuna and lunchmeat. But I still don't think even with all that I can hit 400g, there must be a shake I can make that will give me a good 100g extra so that I'm not stuffing myself to death at the end of the day.

Well, the only way I can get the proper requirement of protein is to scarf down protein shakes with milk... yeah... it takes all kinds I suppose. My shakes usually have around 60g's or so of protein in them... then my meals usually replicate that amount.... so I'm at around 360-400 per day... it's alot of eating and crap... but in the end... i think it is worth it.

I carry around a shake (that all I need to do is add water or milk) in a shaker with me... I have one that seperates the shake mix from the actual liquid... so I can mix whenever I want too...

C-ditty

 

[BOOTSY2002]

OK THEN my workout 3 times weekly some times 4

firstly i cant remember all of the names of the stuff i am doing so:

monday: go to gym

i do 5x everything sometimes more.

legs

leg press 100k
leg extension 80k
leg curl 35k
and other exercise but cant remember its name (but exercises the inside and outside regions of the leg)
squats work up to 40k at the moment as i have just recently started doing them.

arms

shoulder press 50k
bench press 50k
lat pull downs 50k/65k
peck deck 35k/40k
upper body conditioner/pull ups 3x14 reps
free weights dumbells 12.5k
and these arm curl type things 20k

abdominals

crunches 5x 30reps
side crunches 5x 30 on either side
use pull up bar to bring legs up? 3x14 reps

then sauna

this might not be much to you guys but im only 16 and quite new to this i have training for bout 3/4 of a year now

 

[2Shy]

*BUMP* for Bootsy.

This thread sort of got hijacked by the protein discussion. I know you people can help him out with his workouts.

 

[BOOTSY2002]

oh

yeah it was a smiths machine and what i mean by 5x is that i do five sets but i forgot to mention how many reps

normally it is 10 for arms and 14 reps for legs

 

[epimetheus]

The reason many bodybuilders use large amounts of protein is two-fold.

The first reason I eat around 350g of protein at 240lbs is because I don't notice much muscle growth ifI do not eat that much protein. The muscles require the amino acids in proteins to GROW... the more the merrier... and if your water consumption is higher, it has been shown that nitrogen levels in the body are actually more stable on a HIGHER protein diet than on a lower one.

The second reason is that if you are only eating 1.4g of protein per KG of body weight, it is hard to eat the necessiary amount of calories and eat cleanly... almost by default, protein assimilates into fat at a much slower rate than carbohydrates and fats.

The RDA does not take into consideration bodybuilders in their equations and studies. Also, they do not mention that the muscle growth that does occur may be attributed to people who are just starting working out, where an amount of muscle growth will occur just because of the new shock to the body... but any long term growth will be stunted by lack of protein to build.

Another problem with the RDA... is they suggest 10-12% of your diet be protein... but at that rate, you'd have to eat an amazingly high amount of carbohydrates and fats to get your caloric intake high enough above your BMR to grow... with that Macronutrient intake... it is almost impossible to add lean muscle without also adding fat.

C-ditty

No, your right, the RDA doesn't. The ACSM (American college of Sports Medicine) does.

There is a fallacy going on here- The fallacy that if a big bodybuilder eats 400g of protein a day and they are big; that is what is causing the size gain. A big ol fallacy of Complex Cause, and an [/url="http://www.datanation.com/fallacies/aa.htm"]appeal to authority as well.
The problem is, your flawed logic aside, protein synthesis occurs in an ordered and observable way. Children growing use up way more protien than bodybuilders could EVER hope to use and their recommendated protien intake is nowhere near 2 grams per lb of bodyweight.
Get this- If Yates or any other Pro-bodybuilder uses 400g of protein and their is no ill effects that does not mean that they use it all. Yeah, you heard right. Extra protein is convered into glucose by a process called glucenogenesis. In fact if your body is short on glucose and you eat alot of protien it is FIRST converted into glucose before used in protein synthesis. Why? Because your body only needs so much protein, excluding that used for growth in muscles. Once it has that, if your body needs glucose for things like running the brain, it will convert that protein into glucose before it uses it on it's luxary items like building muscle.

You simply do not need that much protien. AT ALL. It won't hurt you, but it is just expensive sugar that that point.

Go ahead and believe your muscle magazines and Mr. Yates et al. I will believe the people that actually understand how the human body works, and study it. Not some juiced up iron pushing monkey boy that couldn't even read a Cell biology book and could get big off of 1/3 of the protein he is taking in.

 

[epimetheus]

Another problem with the RDA... is they suggest 10-12% of your diet be protein... but at that rate, you'd have to eat an amazingly high amount of carbohydrates and fats to get your caloric intake high enough above your BMR to grow... with that Macronutrient intake... it is almost impossible to add lean muscle without also adding fat.

ACSM suggests 15% protein, 30% Fat, and 55% Carbs. RDA is not far off from this. Say a person eats 4000 calories. He is pretty active at the gym and outside of it. that is 600 calories from Protein (150g), 1200 calories from fat (134g) and 2200 calories from carbs (550g). The thing you don't seem to be seeing is that as a percent with an increase in total calories, protein intake increase too, so does fat, not just carbs. How is this going to differ in the creation of fat from your diet? Let me repeat this- EXTRA PROTEIN IS CONVERTED INTO GLUCOSE. You know, the same thing carbs are convereted into.

Shall I go on to how the body process food from the time it is ingested to the time it is excreted? How SCIENCE says it works, not some psuedo-science spouting magazine article on a new nitrate delivery system protein powder that is at a new low price off 19.95 for 5lbs.

Basically people spend too much time quibbling over their diet, eating unnecessary amounts of protein and listening to skewed information on how big of a difference a piece of fruit breaks down in your body and how a piece of bread breaks down.

 

[2Shy]

Awww guys, come on. I bumped this for the original poster so his question (about his workout) would be answered--not to discuss protein. Can someone who knows something more than me (that would be just about anybody on this board) please answer Bootsy's original question?

I know diet affects his gains, but until he tells us what he's eating, we can't specficially help him.

Thank you!

 

[BOOTSY2002]

SORRY

aint been on the internet or a while my computer was f+~ked
basically i do eat realy healthy but probably not enough protein ,
i do eat plenty of carbs but not much fat.

i dont specifically no the amounts but if someone could tell me what a 16 year old 12stone6lb person should be eating i would be grateful.

cheers again!!!

bootsy!!

 

[epimetheus]

Re: SORRY

aint been on the internet or a while my computer was f+~ked
basically i do eat realy healthy but probably not enough protein ,
i do eat plenty of carbs but not much fat.

i dont specifically no the amounts but if someone could tell me what a 16 year old 12stone6lb person should be eating i would be grateful.

cheers again!!!

bootsy!!

Well... At your age you are still growing as well as trying to put on muscle. Most recommendations for children growing (I know your not a child, but we will use their recommendation for now, you are still growing) is only slightly higher than that for bodybuilders(ADA recommendation) .8 per lb for a strength athlete. 1g per lb is recommended for growing children and teenagers. Since you lift and you are still growing it is hard to say. I would recommend 1.5g per lb, but it couldn't hurt to eat more. (only your wallet like I said)

So, what around 255g (12stone= ~169lbs right?)

 

[2Shy]

I was also thinking Needsize's 5x5 sticky might be helpful as far as workouts go. Would that be a good way for him to go?

 

[BOOTSY2002]

thanks

yeah i read that thread need size 5x5 it was alot of help thankyou (2shy) and others

i just want to say howhelpful this place is!!!


if any one has any other ideas on how i should train just post then all welcome.

 

[02gixxersix]

check out needsize's 5x5 routine. its a great way to hit all your body parts, put on lots of size, and get really strong. also eliminates overtraining. If I'm reading it correctly it sounds like you said you're doing all your body parts daily?? not sure though. Thats not a good idea because you dont have time to recover. I personally work out 5 days a week with a rest day on day 3 and 7. every other day may be good for you though. just make sure you hit every body part equally, AND YOU HAVE TO TRAIN LEGS. it sucks if you dont do it at first because tryin to make them catch up fuckin blows trust me. plus you dont wanna look like one of those morons with a huge upper body and no wheels. keep working hard, eat everything you see but try to keep it clean, and stick to the basics ie. deadlifts, squats, bench press, barbell curls, close grip bench press, and military press. try power cleans also they will put some size on you.

 

[BOOTSY2002]

YEAH

I HAVE CHECKED THE 5X5 STICKY THREAD OUT IT IS VERY USEFUL
THANKS I AM OFF TO THE GYM NOW