Rules of thumb for an early 30s guy just starting

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    Jul 03, 2010 5:30 PM GMT
    I understand the basics of strength training and not asking for a rehash of lots of info that's readily available elsewhere. I'd just like some input on some quick rules of thumb for what I need to be putting in me everyday to compensate for my age.

    I'll be strength training five days a week, with 2 day rests between worked muscles. I'm 5'8" and about 138 pounds.

    1. Are there any dealbreaker supplements I should use (on a strict budget right now, so have to choose well)?

    2. What's a caloric ballpark I should aim for daily? (I'll do the homework on nutrient percentages)
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    Jul 03, 2010 9:34 PM GMT
    Don't worry about supplements til you're sticking to your workouts regularly. I've wasted a lot of money that way, thinking it would motivate me. The only thing worth the money for someone starting out is just some decent whey protein. It's really hard to hit needed daily protein without it (1gm/1lb of body weight).

    Five days straight of weight training sounds a little rough for starting out, and may not increase your gains. You might consider doing just cardio between weight days, and leave weight training at 3-4 days a week.
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    Jul 03, 2010 9:44 PM GMT
    slowcore saidDon't worry about supplements til you're sticking to your workouts regularly. I've wasted a lot of money that way, thinking it would motivate me. The only thing worth the money for someone starting out is just some decent whey protein. It's really hard to hit needed daily protein without it (1gm/1lb of body weight).

    Five days straight of weight training sounds a little rough for starting out, and may not increase your gains. You might consider doing just cardio between weight days, and leave weight training at 3-4 days a week.



    Great advise! I am struggling to meet my daily 1gm/1lb of body weight protein intake. So, I have to take whey protein for post workout and casein protein before bedtime.
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    Jul 04, 2010 9:10 PM GMT
    Forget supplements. The only ones worth anything are creatine and protein shakes. Creatine is simply good as it allows you to lift heavier and recover faster. It makes you retain water and bloat. Horrible.

    Consistency. If you fuck up one week just get back to it. Don´t allow a foolish perfectionism to damage what could be good enough

    Watch diet more than no of reps. Diet is what makes the difference.

    Don´t overtrain. 5 days lifting is probably more than is productive to start with... what about 2 days on, a yoga or pilates day then two more days on, then two days off.... See what I mean?

    FOod.. you need to eat more than you think you do. Just eat as much as you can and see where that is...
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    Jul 05, 2010 7:40 PM GMT
    MaybeJustKinda saidI understand the basics of strength training and not asking for a rehash of lots of info that's readily available elsewhere. I'd just like some input on some quick rules of thumb for what I need to be putting in me everyday to compensate for my age.

    I'll be strength training five days a week, with 2 day rests between worked muscles. I'm 5'8" and about 138 pounds.

    1. Are there any dealbreaker supplements I should use (on a strict budget right now, so have to choose well)?

    2. What's a caloric ballpark I should aim for daily? (I'll do the homework on nutrient percentages)


    1. No. Eat food instead.

    2. Don't know your body composition nor activity level. Cannot compute. Too little information.
  • B71115

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    Jul 05, 2010 7:44 PM GMT
    Other than making you think it's doing something, creatine is a waste, unless you're rich and throw money around.

    Protein. Protein. Protein.

    Then more protein.
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    Jul 15, 2010 10:56 PM GMT
    1. Food is ur best supplement ...eat clean

    2. what is ur bodyfat . and then can answer it more accurely
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    Jul 15, 2010 10:59 PM GMT
    I misinterpreted the title and thought you were coming out in your early 30s. Doh! Good luck with the training.