hi i have just start doing normal day to day press ups and i have bought new wights, to help me but i havent got a clue were to start and if anyone can please help, me or advice me on what i should be doing, iam 17 and iam around 75kg and iam quite tall about 1.75 meters and i wouldnt say iam fat but i do want to have a great body. so can anyone please help me and advice me on how to start i would like to achive a sixpac nd some leg muscles so please help me anyone. were should i start, how many a day should i do and what kind of food should i eat. please help
New to body buliding NEED HELP!!
- Thread starter tony_17
- Start date
This isnt exhaustive, but will give you an example base to work from:
○ Try eating 5 to 6 smaller meals during the day.
This should be the "target". But do not get upset if you cannot eat this frequently. It WILL NOT hurt your fat loss plans. The main issue is to get your "total" calories in that you have planned, and attempt to get a pre and post workout meal in when you can.
○ Balance your meals out during the day so in one day you have a mix of Protein, Carbohydrate and good Fats
○ Drink lots of water during the day and before, during and after exercise
○ Simple Carb Examples: (Various fruit) Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc
○ Good Protein Examples: White or Dark Tuna, Fish, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder, etc
○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils, and "Smart Balance" Butter
○ Dietary Fiber: Whole Grains (Bran), Some fruits (like Apples), and vegetables, nuts and seeds
○ Vegetable suggestions:
ROOT VEGETABLES: beets, sweat potatoes, yams
GREEN VEGETABLES: asparagus, broccoli, brussel sprouts, cucumber, field greens, mixed salad greens, green beans, romaine lettuce, snap peas, and spinach
OTHER VEGETABLES: bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes, organic (low sodium) vegetable soup (be careful in the selection).
And, in case you like cereals in the AM, here are some ideas. Just select the ones you happen to like:
1. Steel Cut Oats, Old Fashioned Cut Oats, and Regular Cut Oats (quick cook type), in large containers.
2. Various types of Go Lean Kashi cereals.
3. Fiber-One. (60 calories per 1/2 Cup, and source of fiber)
4. Grape Nuts
GRAPE-NUTS:
Ingredients: WHOLE GRAIN WHEAT FLOUR, WHEAT FLOUR, MALTED BARLEY FLOUR, SALT, DRIED YEAST, SOY LECITHIN. VITAMINS AND MINERALS: REDUCED IRON, NIACINAMIDE, ZINC OXIDE (SOURCE OF ZINC), VITAMIN B6, VITAMIN A PALMITATE, RIBOFLAVIN (VITAMIN B2), THIAMIN MONONITRATE (VITAMIN B1), FOLIC ACID, VITAMIN B12, VITAMIN D.
Its devoid of any "added in" sugars, and from what I have read on Lecithin, this is used in many bread products for various reasons, and isnt a bad ingredient.
5. Shredded Wheat and Shredded Wheat and Bran: (NOT SUGAR TOPPED)
POST SHREDDED WHEAT ORIGINAL SPOON SIZE
Ingredients: WHOLE GRAIN WHEAT
TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL--If you dont like perservatives, dont select this one
=========================================================
Post Shredded Wheat and Bran
Ingredients: WHOLE GRAIN WHEAT AND WHEAT BRAN.
TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL. If you dont like perservatives, dont select this one
Both are devoid of any "added in" sugars.
Alpen No Sugar Added Cereal
Serving size: 2/3 cup servings per container:7
calories:200
total fat:3g
sodium:30mg
potassium: 250mg
total carbohydrate:40g
sugars:7g (mostly from raisins)
protein:7g
Ingredients: rolled oats, whole wheat, raisins, pearled barley, roasted hazelnuts, skim milk powder, whey powder, sliced almonds, malt extract. 14 ounce box
This naturally delicious swiss style cereal has no added sugar or salt and is very low fat. A combination of oats, wheat, barley with raisins and roasted hazelnuts and almonds makes this a healthy alternative for your morning meal.
Nutrient Ratios: Example ONLY
Calories per gram of the three major nutrients:
Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fat: 9 calories per gram
Example Configuration:
Carbs (2850 calories or your estimated Calorie intake) x (0.50 or other percentage given) = 1425 calories (divided by 4) = 356 grams
Protein (2850 calories or your estimated Calorie intake ) x (0.30 or other percentage given) = 855 calories (divided by 4) = 214 grams
Fat (2850 calories or your estimated Calorie intake) x (0.20 or other percentage given) = 570 calories (divided by 9) = 63 grams
Best regards,
Chillen
Last edited:
This isnt exhaustive, but will give you an example base to work from:
○ Try eating 5 to 6 smaller meals during the day.
This should be the "target". But do not get upset if you cannot eat this frequently. It WILL NOT hurt your fat loss plans. The main issue is to get your "total" calories in that you have planned, and attempt to get a pre and post workout meal in when you can.
Frequent meals do not improve metabolism (See metabolizer section)
○ Balance your meals out during the day so in one day you have a mix of Protein, Carbohydrate and good Fats
○ Drink lots of water during the day and before, during and after exercise
○ Simple Carb Examples: (Various fruit) Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc
○ Good Protein Examples: White or Dark Tuna, Fish, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder, etc
○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils, and "Smart Balance" Butter
○ Dietary Fiber: Whole Grains (Bran), Some fruits (like Apples), and vegetables, nuts and seeds
○ Vegetable suggestions:
ROOT VEGETABLES: beets, sweat potatoes, yams
GREEN VEGETABLES: asparagus, broccoli, brussel sprouts, cucumber, field greens, mixed salad greens, green beans, romaine lettuce, snap peas, and spinach
OTHER VEGETABLES: bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes, organic (low sodium) vegetable soup (be careful in the selection).
And, in case you like cereals in the AM, here are some ideas. Just select the ones you happen to like:
1. Steel Cut Oats, Old Fashioned Cut Oats, and Regular Cut Oats (quick cook type), in large containers.
2. Various types of Go Lean Kashi cereals.
3. Fiber-One. (60 calories per 1/2 Cup, and source of fiber)
4. Grape Nuts
GRAPE-NUTS:
Ingredients: WHOLE GRAIN WHEAT FLOUR, WHEAT FLOUR, MALTED BARLEY FLOUR, SALT, DRIED YEAST, SOY LECITHIN. VITAMINS AND MINERALS: REDUCED IRON, NIACINAMIDE, ZINC OXIDE (SOURCE OF ZINC), VITAMIN B6, VITAMIN A PALMITATE, RIBOFLAVIN (VITAMIN B2), THIAMIN MONONITRATE (VITAMIN B1), FOLIC ACID, VITAMIN B12, VITAMIN D.
Its devoid of any "added in" sugars, and from what I have read on Lecithin, this is used in many bread products for various reasons, and isnt a bad ingredient.
5. Shredded Wheat and Shredded Wheat and Bran: (NOT SUGAR TOPPED)
POST SHREDDED WHEAT ORIGINAL SPOON SIZE
Ingredients: WHOLE GRAIN WHEAT
TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL--If you dont like perservatives, dont select this one
=========================================================
Post Shredded Wheat and Bran
Ingredients: WHOLE GRAIN WHEAT AND WHEAT BRAN.
TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL. If you dont like perservatives, dont select this one
Both are devoid of any "added in" sugars.
Alpen No Sugar Added Cereal
Serving size: 2/3 cup servings per container:7
calories:200
total fat:3g
sodium:30mg
potassium: 250mg
total carbohydrate:40g
sugars:7g (mostly from raisins)
protein:7g
Ingredients: rolled oats, whole wheat, raisins, pearled barley, roasted hazelnuts, skim milk powder, whey powder, sliced almonds, malt extract. 14 ounce box
This naturally delicious swiss style cereal has no added sugar or salt and is very low fat. A combination of oats, wheat, barley with raisins and roasted hazelnuts and almonds makes this a healthy alternative for your morning meal.
Nutrient Ratios: Example ONLY
Calories per gram of the three major nutrients:
Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fat: 9 calories per gram
Example Configuration:
Carbs (2850 calories or your estimated Calorie intake) x (0.50 or other percentage given) = 1425 calories (divided by 4) = 356 grams
Protein (2850 calories or your estimated Calorie intake ) x (0.30 or other percentage given) = 855 calories (divided by 4) = 214 grams
Fat (2850 calories or your estimated Calorie intake) x (0.20 or other percentage given) = 570 calories (divided by 9) = 63 grams
Best regards,
Chillen
hey man thanks dont i need to do any exceises while iam eating all that, and the othere thing is that how ever much i tend to eat i dont seem to get fatter, so is that a good thing do u know or not. and what exceise should i be doing if i have to do excieses. thanks for the replay