pretty new need advice

F

fabes253

0
Ok so i know pretty much nothing except what i have been reading here all day.

I want to get bigger (but not Arnold big) and also get alot more definition especially in my ab area. So far I been working out regularly bout 20-30 mins a day (lifting) but i dont seem to see very promising progress. I know my work out probably sucks but i have read alot of nice routines im gonna try from this site.. I need help on the supplement side which is my main questions below...

I have purchased some creatine, whey protien, and lots of high protien food.

1. I hear high carb, and high caloire food?
(I thought high cals are bad if you trying to get rid of your belly fat to show your pack)

2. If I need high carb, high cal foods what are good to eat that wont defeat the purpose im trying to trim fat at the same time put on muscle?

3. When is it the best time to take creatine/food/protein versus your work outs??

4. HOW do i make whey protein taste better?
(I tried some protein and it was very gross, how can i make it taste better in a shake??)

whey protein is EAS vanilla

creatine is some fruit punch stuff - dont taste too bad.

Thanks in advance!
 
if ur just starting out, concentrate on compound lifts,*deadlift,shoulder press, bench press, squat , etc*

To gain weight, count how many calories u eat in a given day. *which includes beverages* and add 500-700 more calories a day to ur diet.

Take ur the creatine anytime u want, and the protein shakes throughout the day, and right after u workout.

Protein consumption- try to get at least to ur body weight in grams. meaning if u weigh 150lbs, try to get at least 150grams of protein.

Eat foods such as- fish, chickens, tuna ,eggs, lean meats,(ham, turkey , etc) yogurts, maybe a scoop of peanut butter , wheat bread for sandwiches, protein shakes, protein bars, etc... high protein, low fat foods.

Its kinda tuff to keep abs while trying to bulk up. Typically , most ppl bulk up, and then cut down. Meaning u put on 25lbs, most of which, u hope will be muscle. Then u can crank up the cardio, decrease ur caloric intake, and cut out the excess fat gained during the bulkin cycle.

If u wanna try to do both at the same time, i find the the results are slow, but u can do cardio 3-4 times a week, and try to stay real lean while building muscle. But, u might be burning to many calories and wont gain suffcient weight.

Hope some of that helped ya

(and the protein shakes, drink them with water! ull get used to them) :)
 
hey mike great info much props and thanks for the advice. I dunno how i am going to get used to the protein shake lol that **** is something else. right now i have to plug my nose lol. Btw what kind of back exercisers can i do with just a straight bench press, it has a stand alone rack that i can pull away from the bench and do squats with too. all i got is the bench bar, curl bar and couple a free weight dumbbells. thanks again bro.
 
i think protein is an aqquired taste :) kinda like beer, ull get used to it! plus just think about all the good its doing for ur body :)

and for the back, ur equipment should be fine to get a good workout.....
included video , to show the movements, as for as the weight shown and the sets/reps, dont worry about that. Just wanted to show the form.

Deadlift - of course use the barbell.

Bent over Row - either use an EZ bar (the smaller barbell) or the Barbell, or the free weights)


Pull ups - palms out for a few sets, and palms in for a few. Just need something that can support ur weight.

reverse flies - ( use the free weights, just like a chest flie but backwards :)
, u can do that standing, but bent over to duplicate the form.

shrugs- barbell or dumbells
 
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