New guy looking for advice

  • Posted by a hidden member.
    Log in to view his profile

    Nov 26, 2010 2:15 AM GMT
    I'm relatively new to the world of weight training. My goal is to get into very good shape for the summer, and continue from there. I know there's a lot of guys that start and about 3 weeks in, quite because it's tough, requires dedication, etc. I've been working out for about 3 months or so now, and I love it! My question is, what would be the best way to get that "wow" effect I'm looking for? I'm willing to do the work, if anybody has any advice. Currently I go to the local gym; with the exception of this week (because of Thanksgiving), I work out 6 days a week. I alternate muscle groups to give them recovery time, and I do cardio about 2-3 times a week. I don't want to be super big, that's not my thing. I'm a thin guy as is, and I want to eventually have the lean and defined look. That's obviously down the road, but I'm hoping to get a few pointers! Thanks guys!
  • Posted by a hidden member.
    Log in to view his profile

    Nov 26, 2010 2:36 AM GMT
    wow somebody who's as thin as I amicon_surprised.gif

    I'm going to paraphrase a lot of people here:

    EAT

    specifically, eat more calories than you are doing currently by 500 per day
    (and maybe do a little less cardio)

    I've personally gained about 20 pounds using that advice

  • Posted by a hidden member.
    Log in to view his profile

    Nov 26, 2010 4:19 AM GMT
    You definitely have to take in more calories than you are eating, but they have to be "clean" calories. Whole grains, vegetables, whey protein, sweet potatoes, egg whites... healthy food. I just met with a personal trainer who is also a body builder and he suggested taking half a protein shake before working out, the other half after, then eating a solid meal 90-120 minutes after working out. Whey protein goes right through you. The meal will take longer to digest, giving your muscles the sustained nutrition that they need.

    Hope this gives you a good starting point bud.

    Shane
  • tuffguyndc

    Posts: 4437

    Nov 26, 2010 1:50 PM GMT
    well the two guys below has given you some great advice. i would say start off slow and build yourself up to it. i would say start out with 2600-2800 calories. if you take protein make sure you are taking in a ton of water as well. also drink a little bit of juice or Gatorade after your workouts. they will have put glucose back into the muscles
  • Posted by a hidden member.
    Log in to view his profile

    Nov 26, 2010 11:33 PM GMT
    Thanks for the great tips so far guys!
  • Posted by a hidden member.
    Log in to view his profile

    Nov 27, 2010 2:07 AM GMT
    Benedict Harris calculator:
    http://www.bmi-calculator.net/bmr-calculator/
    -->You have a BMR of 1959.15.
    http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
    From your activities:
    "If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725"

    I.e. to just maintain your weight you need 3379.5 calories.

    Add 500 calories to that. and you'll gain a pound a week.

    If you did just a little less cardio:
    "If you are moderatetely [sic!] active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55"
    =3036.7 calories

  • Posted by a hidden member.
    Log in to view his profile

    Nov 27, 2010 3:48 AM GMT
    mz5602 saidMy question is, what would be the best way to get that "wow" effect I'm looking for?

    q1w2e3 saidwow somebody who's as thin as I amicon_surprised.gif
    Looks like you already got it. Case closed. icon_biggrin.gif
  • Posted by a hidden member.
    Log in to view his profile

    Nov 27, 2010 4:24 PM GMT
    Food is a big deal.

    Consistency is just as big a deal. I wonder if you will keep up 6 days a week long term... You need to train in a way that you can keep training or you won´t progress... how is 6 days a week going for you?

  • Posted by a hidden member.
    Log in to view his profile

    Nov 27, 2010 4:39 PM GMT
    It's true... you wouldn't think so, but it is. Eating well and often makes a big difference. I was actually astounded at the results I got when I did so.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 30, 2010 5:27 AM GMT
    As far as ur workout plan, ur doing very well, ur on the right track.

    And my wow factor is the supplements i take. i feel they do make a difference.