Just started working out... need some help

[thotho]

Hello all, great site. I'm 27, 6'1, 185lbs, 20% bf

I'm trying to get into good shape and just want to start off right.

I had made my own schedule but after reading some of these threads I'm starting to realize that I need some serious help


day 1

Back, shoulders

day 2

legs triceps

day 3

chest biceps

day 4 break

then just keep repeating


I have no clue what to eat, what exercies to do, or if I'm even working out the right muscles together since I'm doing 2 per day.

For my cardio, I was doing it before my workout but someone told me to do it after so I will be doing, 15min jog, 25min bike and 20 min eliptical for a total of 1 hour

I have no idea how many reps or sets to do, don't know what exersices to do (I have a bit of an idea, I guess I just keep changing it up once in a while).

Also, what should I be eating? I've spend so much time looking through this site but i'm overwhelmed with information, if someone has a workout that they use right now that they really like maybe they can post it? maybe post their diet as well? My goal is to get my BF% below 10% and just put on a little bit more sie, thats about it. I'm just looking to get cut (like a CK model )

Thanks in advance to anyone who can help me out

 

[psychedout]

Well if your goals are to look like a CK model you must remember that diet is going to be the most important element.

In terms of training, you should focus on core lifts and perform them twice per week. Because you are a beginner I would suggest training in the 10-12 rep for a few months until you are better adept with proper form. Cardio is also going to be important with your goals. I would perform 10-15 minutes of sprints after your workout to keep that in check. Remember, don't start off nuts or you will inevitably burn out. You have to start at an appropriate level of difficulty and work your way up.

I might set you up on a split like:
Anterior Chain
Posterior Chain
Rest
Anterior Chain
Posterior Chain
Rest
Rest

On your anterior day you would focus on flat benching, incline benching, overhead pressing, and tricep extensions.

On your posterior day you would focus on squats, squats, rows, chins, and curls. (Yes I know squats are listed twice -- thats because they are a crucial lift).

You would be performing all these lifts with free weights and a bar preferably.

In terms of nutrition. You should be focusing on lean protein sources (chicken breasts, tuna, protein shakes, cottage cheese, egg whites), complex carbs (oats, brown rice, yams, vegtables), and essential fats (all natural peanut butter, almonds, salmon oil, flax oil, etc). The most important element of these food sources is going to be protein.
You should be eating 1 gram of protein per pound of bodyweight. i.e. a 150 pound man must eat 150 grams of protein per day.

Don't overlook the importance of water either. Drinking 1 galloon daily is what you should be shooting for.

Well, I hope thats a starting point.

 

[Guinness5.0]

I agree with just about everything above, except the reps. IMO it's too easy to break form when you do high reps (esp. for new guys) and you'll take forever to get some decent weight on the bar. In anticipation of your next question ( ), no you won't get 'too big' by focusing on compound lifts for lowish reps. You'll change your appearance fastest this way, which I would assume is something you'd like. besides, you get big in the kitchen, and if you're eating to lose fat, you ain't gonna turn into Arnold overnight regardless.

And I'd imagine that the recommendation for only 15 minutes of sprinting sounds low, but it's not. Between getting in the gym and changing your diet, cardio isn't necessary in large amounts.

 

[psychedout]

I agree with just about everything above, except the reps. IMO it's too easy to break form when you do high reps (esp. for new guys) and you'll take forever to get some decent weight on the bar. In anticipation of your next question ( ), no you won't get 'too big' by focusing on compound lifts for lowish reps. You'll change your appearance fastest this way, which I would assume is something you'd like. besides, you get big in the kitchen, and if you're eating to lose fat, you ain't gonna turn into Arnold overnight regardless.

And I'd imagine that the recommendation for only 15 minutes of sprinting sounds low, but it's not. Between getting in the gym and changing your diet, cardio isn't necessary in large amounts.

You might be right about the reps. I've seen it go the way you've described. I always keep thinking how I would train if I quit working out for a year and that would probably be it. But I guess that might not be ideal for this fellow and we wouldn't be comparable.

I guess training for 5's would be good, but I should remind him that failure is a big no-no for now.

 

[bignate73]

half agree/half disagree.

high vs. low reps. I can easily see compensation and form breakdown in the lower rep range especially when his coordination and skill is low.

i would have him master his form with some degrees of strain but still working in the higher rep ranges so failure doesnt happen so quickly and he can become accustomed to getting under some strain. if you go too low too quickly, we all know that failure comes alot faster and things can happen alot quicker. I would have him build up his work capacity a bit under higher reps, master form, maybe hit some drop sets to really focus on keeping tight under strain, THEN go for more intense all out sets with lower reps.

just my opinion.

 

[enigma4dub]

I agree with guiness, the higher rep range seems to be inducive to a breakage in form. You can work in the 5 rep range as a begineer and you can adjust the weight accordingly so that workload is on par with the capabilities of the individual.
edit:
in other words the weight would be set so the individual is not failing on rep 5

 

[thotho]

Is there a place to get a really good meal schedule? I do better when there is som3thing on paper telling me what to eat and when to eat it. What to work out and when to work it out Any links will do nicely

thanks

 

[Jim Ouini]

half agree/half disagree.

high vs. low reps. I can easily see compensation and form breakdown in the lower rep range especially when his coordination and skill is low.

i would have him master his form with some degrees of strain but still working in the higher rep ranges so failure doesnt happen so quickly and he can become accustomed to getting under some strain. if you go too low too quickly, we all know that failure comes alot faster and things can happen alot quicker. I would have him build up his work capacity a bit under higher reps, master form, maybe hit some drop sets to really focus on keeping tight under strain, THEN go for more intense all out sets with lower reps.

just my opinion.

I agree, I think initially a beginner should start with low intensity and higher reps to bring up their conditioning, connective tissue, stabilization and learn the proper form.

Bompa has the same initial phase (for BB'ers) where you train connective tissue first before hypertrophy/strength, something like 60% 1RM and 12-15 reps and ramp up to 70-75% 1RM at the end of 4 weeks, I can't recall exactly his plan.

Especially if you're in it for the long haul, 4 weeks of prepping your body for an all out 5 x 5 assault is a small chunk of time.

 

[coldblue1955]

Hello all, great site. I'm 27, 6'1, 185lbs, 20% bf

I'm trying to get into good shape and just want to start off right.

I had made my own schedule but after reading some of these threads I'm starting to realize that I need some serious help


day 1

Back, shoulders

day 2

legs triceps

day 3

chest biceps

day 4 break

then just keep repeating


I have no clue what to eat, what exercies to do, or if I'm even working out the right muscles together since I'm doing 2 per day.

For my cardio, I was doing it before my workout but someone told me to do it after so I will be doing, 15min jog, 25min bike and 20 min eliptical for a total of 1 hour

I have no idea how many reps or sets to do, don't know what exersices to do (I have a bit of an idea, I guess I just keep changing it up once in a while).

Also, what should I be eating? I've spend so much time looking through this site but i'm overwhelmed with information, if someone has a workout that they use right now that they really like maybe they can post it? maybe post their diet as well? My goal is to get my BF% below 10% and just put on a little bit more sie, thats about it. I'm just looking to get cut (like a CK model )

Thanks in advance to anyone who can help me out

you should train every other day to get your muscles to repair from the previous workout. Take in lots of protein like Chicken,Fish,beans, and whey protein for growth. Don't worry about nothing else. You'll be fine. Just don't overtrain.

 

[thotho]

anyone know how many calories I should be taking in a day?

I am still sick so didn't left weights today but I did do an hour of cardio, someone told me to eat a banana after a workout to spike my insuline, is this correct? if not a banana then what works best?

 

[thotho]

??????

 

[thelion2005]

Diet:
Whole eggs
Veggies
Animal meats
Small amount of berries and whole grains
Milk

Supplements:
Whey
Creatine
Multi-vit
Flax oil

Exercise - Beginner:
Day 1
Chest:
Flat Bench 3x8
Incline Bench 3x8
Decline flys 3x8
Shoulders:
Behind neck press 3x8
Standing Laterals 3x8
Shrugs 3x8
Tri's:
V pushdowns 3x8
Close grip press 3x8
Dips 3x8

Day 2
Rest

Day 3
Legs:
Hamstring curls 3x8
Seated calf raises 3x10
Standing calf raises 3x10
Front extensions 3x8
Squats 3x8
Abs:
Incline leg raise 3x12
Decline situp 3x12

Day 4
Rest

Day 5
Back:
Front chins 3x8
BB bent rows 3x8
DB one arm bent rows 3x8
Pullovers 3x8
Biceps/Forearms:
Standing curls 3x8
Incline DB curls 3x8
Concentration curls 3x8

BB wrist rolls 3x12

Day 6
Rest

Repeat

You need some books for reference ... Arnolds Education of a Body Builder; Golds Gym Exercise Routines; John Hansen Natural BodyBuilding. These will give you a description and comments on the exercises plus other routines and foods.

Good luck.

 

[carlsuen]

what?!!? all that? no way.. it's too complicated for a beginner.. concentrate on a few compound lifts and try to get good at them and at the same time u will gain strength.. go read the stickies above all the threads.. and you'll know what to do.. i'm currently doing Mark Rippetoe's novice program.. u should try it too.. and i'm gaining alot from it..

 

[nelmsjer]

anyone know how many calories I should be taking in a day?

I am still sick so didn't left weights today but I did do an hour of cardio, someone told me to eat a banana after a workout to spike my insuline, is this correct? if not a banana then what works best?

Yes, you want an insulin spike, but the reason you want to spike insulin after a workout is to force carbs and protein into the muscles that have just been depleted from their effort. Ideally, this comes from a post-workout shake that has simple carbs (dextrose and/or maltodextrin) and a very simple protein (hydrolyzed whey). There are dozens, if not hundreds, of post workout supplements to choose from.

If I was forced to choose one, and only one, supplement, it would be a good post workout shake. It's that important and that effective.

Also,

what?!!? all that? no way.. it's too complicated for a beginner.. concentrate on a few compound lifts and try to get good at them and at the same time u will gain strength.. go read the stickies above all the threads.. and you'll know what to do.. i'm currently doing Mark Rippetoe's novice program.. u should try it too.. and i'm gaining alot from it..

I couldn't agree more.

 

[thotho]

So I did what was suggested and I've gained so much size in such a short period of time. I've put .5 inches into my biceps and my shoulders are huge now. I need to maybe work more on getting cut cause I'm already pretty big, I have a very wide frame. An suggestions? I never wanted to get much bigger, just more cut and maybe a few lbs of muscle

 

[nelmsjer]

We need more specifics, bud.

 

[carlsuen]

yeah.. post a pic and what are your overall goals? long term ones.. no use posting ur short term goals.. cuz ur gonna end up asking more questions after that.. educate yourself about your body and about a lifetime of lifting.. spend more time on these boards and you'll be fine.. ask more specific questions.. read other people's threads and post and their journals too.. good luck..

 

[silver_shadow]

post up ur present stats - weight and bf%. we only have ur old 185 @ 20% stats.

 

[thelion2005]

what?!!? all that? no way.. it's too complicated for a beginner.. concentrate on a few compound lifts and try to get good at them and at the same time u will gain strength.. go read the stickies above all the threads.. and you'll know what to do.. i'm currently doing Mark Rippetoe's novice program.. u should try it too.. and i'm gaining alot from it..

I disagree.

This is a large man who is ready for and can benefit from a total body workout.

 

[silver_shadow]

6'2" 185lbs is big? i thought that is still on the thinner side.

 

[thelion2005]

6'2" 185lbs is big? i thought that is still on the thinner side.

Thise of you who know me here understand that my advice is based on the principles of the classic physique.

Thank you for the k I received for my response to this post.

My reply to the original post was based on the goals of:
- losing fat and stored water
- shaping and building the man's total body for a more classic muscular appearance.

These goals seemed more in line with his desires to look better as a man and to advance towards a "body builder's" look.

Over 6 feet tall at even 185 is a large man. The most he should weigh would be 215 and he can easily gain that over the next year to 18 months while losing the fat and water.

Getting "big and strong" with a few basic lifts did not seem in line
with what he wanted, though such a routine would produce some fine benefits.

He will gain measureable size, lose fat and stored water, become stronger and look much more athletic with a full range of exercises.

Should he not want to do that ... fine. It is his business.

 

[silver_shadow]

Thise of you who know me here understand that my advice is based on the principles of the classic physique.

Thank you for the k I received for my response to this post.

My reply to the original post was based on the goals of:
- losing fat and stored water
- shaping and building the man's total body for a more classic muscular appearance.

These goals seemed more in line with his desires to look better as a man and to advance towards a "body builder's" look.

Over 6 feet tall at even 185 is a large man. The most he should weigh would be 215 and he can easily gain that over the next year to 18 months while losing the fat and water.

Getting "big and strong" with a few basic lifts did not seem in line
with what he wanted, though such a routine would produce some fine benefits.

He will gain measureable size, lose fat and stored water, become stronger and look much more athletic with a full range of exercises.

Should he not want to do that ... fine. It is his business.

bro, i do know ur pretty knowledgable... don't get me wrong.

just wanted u to elaborate on the original post, which u've done

 

[thotho]

oh sorry

New stats

I'm 27, 6'1, 192lbs, 21% bf

weight went up 7lbs and fat went up 1% maybe b3ecause I've been eating so much trying to get over 3000 calories.

I don't have any pics to post but I generally have a wide frame, put on mass very quickly, lose fat very slowly (which sucks). I basically want to be around the same size, maybe a tiny bit bigger but not much, I want to trim the body fat down but nothing under 8% or to the point where I almost have abs but not exactly... just want to have a flat stomach and be in decent shape. I play a ton of golf so i want to stay very flexable so can't get to bulky. What should I do?

I'm thinking of returning the meal replacement shake since it doesn't look like I will need it... or do I?

should I still go ahead and bulk up and then cut? or should I just start now? my bench press is really weak right now. 135lbs 3x8

shoulders - I press 150 3x8
squats - 300lbs 3x8 so gaining some strength in my cehst would be nice, easily th worst part of my body and weakest

 

[carlsuen]

Thise of you who know me here understand that my advice is based on the principles of the classic physique.

Thank you for the k I received for my response to this post.

My reply to the original post was based on the goals of:
- losing fat and stored water
- shaping and building the man's total body for a more classic muscular appearance.

These goals seemed more in line with his desires to look better as a man and to advance towards a "body builder's" look.

Over 6 feet tall at even 185 is a large man. The most he should weigh would be 215 and he can easily gain that over the next year to 18 months while losing the fat and water.

Getting "big and strong" with a few basic lifts did not seem in line
with what he wanted, though such a routine would produce some fine benefits.

He will gain measureable size, lose fat and stored water, become stronger and look much more athletic with a full range of exercises.

Should he not want to do that ... fine. It is his business.

i totally respect your post.. but if i was to do all those exercises(now that i found and love only compound) i would quit lifting.. hehe.. no offence..

 

[silver_shadow]

oh sorry

New stats

I'm 27, 6'1, 192lbs, 21% bf

weight went up 7lbs and fat went up 1% maybe b3ecause I've been eating so much trying to get over 3000 calories.

I don't have any pics to post but I generally have a wide frame, put on mass very quickly, lose fat very slowly (which sucks). I basically want to be around the same size, maybe a tiny bit bigger but not much, I want to trim the body fat down but nothing under 8% or to the point where I almost have abs but not exactly... just want to have a flat stomach and be in decent shape. I play a ton of golf so i want to stay very flexable so can't get to bulky. What should I do?

I'm thinking of returning the meal replacement shake since it doesn't look like I will need it... or do I?

should I still go ahead and bulk up and then cut? or should I just start now? my bench press is really weak right now. 135lbs 3x8

shoulders - I press 150 3x8
squats - 300lbs 3x8 so gaining some strength in my cehst would be nice, easily th worst part of my body and weakest

maybe u could post up the break up of your diet... chances are, u'd have to do some brainstorming there...