New to everything... Need help

M

musclefiend

0
Hey I'm new to the whole ' going to the gym ' deal.... I have access to a gym that has basically everything...

But I don't know what to do...

I weigh about 170.
I can't do anything and not even kidding.... Can't bench even close to half my body weight...
I've got a stomach not small , but it's not a beer belly either...
No arm strength some leg strength.
I do have a bottle of WHEY Protein, given to me by someone to start using the gym.

So any tips would be great a few specific questions :

I want to build arm strength , what's the best way?

I want abs, and of course a flatter stomach, how?

I usually go to the gym, and lift for about 30 mins, doing various equipment sets between legs and arms. Then run a mile, average 10 minutes, and head home.. is this good?

When and how much of the protein supplement should I take? The whey protein bottle says , 1g protein per 1 Lb body weight... Thats 170 grams of protein a day for me? The nutrional facts for the whey say "24g of Protein per serving ( 1 Scoop )" So do I take almost close to 8 scoops a day? Thats a bit outrageous if theres only 55 scoops in the bottle? Just confused on how much and when to take this supplement.


Any help would be greatly appreciated.
 
Welcome

Firstly, you have not mentioned 1 thing about your diet..it alone will be 70-80% of the battle.

As a guide (what I did) was look up the stickies here, loads of info regarding diet, routines etc.

If your diet is strict and your workouts are intense I would take the protein shakes for breakfast and directly after a workout with maybe another at some stage during the day depending on your lifestyle.

HTH.
 
Okay so I was told by another person just a big scoop is good for the shake, just a "well rounded scoop".

Should I look into any creatine ? Or anything else, really I know nothing :p ( 17 years old if this matters )

I do not really following a intense eating schedule..

Usually A day consists of a granola bar or something along these lines for breakfast.
Salad, Sandwich for lunch.
And a home cooked meal whatever it may be, usually consisting of meat..
 
These scoops are made for each specific type of protein some are 1 and a 1/2 per 200mls others are 2 scoops per 300mls so they can vary.

You will have to watch what you eat if you are serious about this. 4-5 small meals per day.

Oh and eat fruit and veg...lots of them!
 
Alright...

Breakfast - Granola Bar, Fruit, Shake
Lunch - Salad/Sandwich
After Lunch - Something Small again, Fruit etc.
Gym - Post workout Shake.
Dinner

2 Shakes Per day, or should I have a third like said early , during lunch/dinner?
 
Google Starting Strength.

Start tracking your protein to ensure that you're getting 1-1.5 grams per pound of bodyweight. Try and get this through food.

You need to get a handle on the basics before you start worrying about creatine.
 
you are an absolute beginner.

You don't need to do any bulk/cutting right now. Just find a good beginner routine. Starting Strength was mentionned and is good

Get multivitamin and fishoil, have it every morning. You do not need any creatine in your diet right now as you are still very inexperienced and will see huge gains in a very short time with or without creatine. Only have one scoop of whey after each workout along with a fruit of your choice and then as soon as you can after you workout have a decent sized meal with a bit more protein and carbs. Drink a ****load of water throughout the day, in fact the only things you should be drinking other than water are milk and protein shakes. Never skip breakfast, do what you can to have around 5-7 meals/day.

In the gym, most important thing to focus on is correct form and making slow progression. Don't worry about what others are doing, just do what you have to do and get it over with.

Enjoy and see your body transform!
 
as posted above by XPTBOY is a good workout.
or

do a fullbody workout 3x a wk,stick to about 5 or 6 exercises like,
bench
squat
deadlift
millitary-press
dips
chins
alternate squats/deads on different days
after you have got these exercises learnt then start increasing the weight wk by wk gradually,do cardio on none weight days,eat clean and get plenty of rest,its as simple as that.
 
You must log in or register to reply here.
Back
Top