New and looking for some direction please
- 03-21-2008, 06:05 PM
- 03-21-2008, 06:42 PM
Before you start worrying about supplements you need to get down a good training plan, and a good diet. Your priority needs to be to get these things down before you worry about supplements.
Your diet will depend upon your body, and your goals (are you skinny and want muscle, fat and want to lose weight etc.)
Your training is also somewhat dependant upon your goals while you are a newbie, what kind of training program are you going to follow?
Once you have figured these things out, and got some feedback from some experienced trainers, then worry about supplements.
This is the best advice that I can give you, because without good nutrition and training supplements are a waste of money.
- 03-21-2008, 07:19 PM
With that being said about nutrition and hard training...I did a Superdrol NG, Mass FX, and Tris stack and had decent results...where I started out at last year...
03-21-2008, 08:56 PM
thanks for the advice. i was told for a local supplement shop that phera-mass was good. if so what should be used with it?
03-21-2008, 11:12 PM
03-21-2008, 11:37 PM
I swear, I'm not brown-nosing Neo.
The long and short: Eat like a horse, train like a freak, sleep like a champion.
Basic supps to include would be a multivitamin, , creatine(maybe), protien.
The big thing is going to be your diet. It's one of those things that everybody says, but it's also true. Your diet is key. High protien, moderate-high carbs and a decent amount of unsaturated fats is usually a good place to start. Seriously take a look at the thread I've included, it's very comprehensive.
"I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
03-22-2008, 02:18 PM
03-22-2008, 03:46 PM
Just curious -- but who told you that you should try phera-mass? Was it a friend or an employee at your local supp shop or what?
03-22-2008, 04:19 PM
~ Fundamental Guidelines ~
- Workout hard - There are many different workout regimes, many that work well. Generally: Strength training is in the 6 rep range / Bodybuilding in the 8-10 rep range. - Rep range warmup: 15 ( sets 1 & 2 ) Working: 10, 8, 6 last three sets add drop sets to failure )
- Fast Efficient Workouts = 1hr - This is not hard and fast but studies have shown that Cortisol rises after 1hr
- Protein shake immediately after workout and then protein meal with carbs etc within 1hr
- Creatine - Mono or CEE you decide. Both before and after workout.
- Daily meals - 5 - 6 day ( including shakes ) protein = 1g per pound of body weight. Meal 1 ( breakies ) is shake plus oatmeal or whatever else you want ( apple is good fibre / system crap mover ), Meal 6 is post workout shake with creatine etc and then solid food meal. Carbs tapered down from morning to evening and fats tapered up from morning to evening. Protein is a constant.
- Sleep 8 - 10 hrs a night ( very imp for all natural BB'ers )
- Supps - Do you note the order in which these are and where supps come??? - a) Multivitamin / B complex b) Whey protein c) creatine e) Test boosters / stacks etc
~ Exercises ~
- Squats - Biggest muscle and boosts test like crazy, work em hard and see results big time.
- Deadlifts / Chins / Bent over Rows / Pulldowns - 1st attempt either an palm up or palm down chin at the beginning of your back workout, if you can do one, try two, if you can do 15, add weight. Most important for back is to make the mind / muscle connection. Concentrate ( start with low weight and excellent form ) on getting a good contraction and not swinging with the weight. Calm controlled up down with good squeeze of lats at bottom of rep. All about the connection / squeeze
- Leg press
- Flat Bench Dumbell / Barbell - Always swap it up, it takes more muscle etc to do dumbells ( stabilizing muscles etc ) but switch it up - Start with dips to hit lower chest then move to flat bench / incline.
- Core work - Abs / lower back - work the weaker harder.
This should give you a good idea....Best thing for test.....squats ....good form, warm up well, be careful and grow!
Here's some links to get you started:
HIIT High Intensity Interval Cardio Training
Bill Starr 5x5 - Madcow Intermediate or Linear Version
Bodybuilding Nutrition - Sample Bodybuilding Diet
The Training Information Vault (programs, exercises and more) - Bodybuilding.com Forums
Anabolic Diet | Sample Bodybuilders Diet
03-22-2008, 07:14 PM
03-23-2008, 10:19 AM
03-23-2008, 10:26 AM
03-24-2008, 10:51 AM
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