Looking for some help

Hello!

I'm very motivated to start gymming this summer, but I need some help.
I've been told I'm a cross between an ectomorph and mesomorph (more ecto I guess).
I personally wouldn't consider myself skinny, mostly due to I've packed some fat around my stomach. My friends doesn't really agree, but I can tell I'm not as fit as I used to be.
Uni has taken it's toll on me, long nights, snacks, barely any activity and now my weight is 76kg, and I'm 182cm tall.

I've been doing some research and apparently if I want to pack some muscle I need to do some compound exercises, 3 times a week.
I'm a person that when going for something, I go all 100%, if not more, and if I feel doubt I rather not even try. That's why I need you.
My goal with this training is strictly due to vanity I guess, I want to look like Brad Pitt in fight club (I've seen that "get ripped like Brad Pitt" page, however that schedule was built for people a wee bit heavier than I am). If possible I would like to get the healthy "side-effect" as well, with a better bloodpump, and being less tired.


What I would like to know, in order to maximize my training, is 3 really the magical number? Or could I get even better result by training 4 times? or 5?

2ndly, should I due to cardio as well or not? Considering my weight group being ectomorph and but I'm not a skinny one (it's not like you can see my abdominal muscles at this moment).

3rdly, do I really need to gain first (muscle and fat), and then burn it? Or is it possible to gain muscle (perhaps on a slower rate) without having a period of chubbyness inbetween?

4thly, how long time are we looking at, will this take a year I'm up for it, I know it will take some serious dedication, but will these 3 months I got now even dent my at-the-moment lousy physique? Could I come back to Uni after this summer and people will be like, "dam, you did really do some serious training!"

Lastly.. food. Ye I get it, me being what I am I need to eat, and eat lots of it, but I don't really get it. I can eat 1kg of chicken with side dishes if I wanted to, but wouldn't that overdo it? Is there something like "eating too much protein?". If anyone could give me a tip on a page where I can count calories and tell me the amount I need of all 3 major food groups I would be very thankful. Or even better, give me a schedule on what to eat, because I doubt my capability to choose the right food, I love schedules and to follow them.

Thanks in advance!
//Peter
 
Nutrition is going to be a big part of your goals. Start logging your food on a site like That will let you see where your diet is and where you need to add / take away. If you are like me, I hate to eat. I am currently trying to shove down about 3500 - 4000 calories per day and it about kills me. I don't eat junk food, so when a typical meal is 400 - 600 calories, that is a lot of food.

Now, for training, as a beginner, which I assume you are, it would be safe to stick with 3 days / week of total body training. I would focus on squat / deadlift / bench. Add in supplemental compound exercises like stiff legged dead lift, bent rows, overhead press, dips, etc.. You will see the fastest gains in strength when starting new on a program. I would try to increase your weights by about 5 lbs / exercise and maybe 10 lbs for squats / deadlift. As you advance in your training, I would switch over to working each body part just one time per week doing like a 4 day split or something similar.

As far as your goals of gaining muscle / losing fat, the 2 are not entirely mutually exclusive, but in order to gain, you have to consume more calories than you burn. In order to lose weight / fat, you have to burn more calories than you consume.

I can relate as it is very hard for me to gain weight, but it is possible. It will take time, and that will depend on your dedication to training, dedication to nutrition and your genetics. Just make short term goals and keep hitting them and progressing forward.
 
Back
Top