Any advice for a guy who is new to working out

  • BDRoland

    Posts: 49

    Mar 22, 2012 11:52 PM GMT
    Hello everyone. As you can probably tell I am new to RealJock and also new to working out. I joined a gym a little under a month ago with the intent to gain some muscle and increase my overall strength. I also hired a personal trainer to help me along the way but I was wondering if anyone here had some extra advice for me.

    I currently weigh 130lbs. I've been going to the gym 3-4 times a week and have been working on mainly my arms and abs. I think one of my biggest problems is my diet, which my personal trainer is working with me on. So far I've managed to cut down on a lot of sweets but I still have a hankering for them. I often tell people I don't have a sweet tooth I have sweet teeth. I've also been taking Omega 3-6-9 supplements and have started on Muscle Milk protein shakes, which I take after my workout. I'm not a big eater so it's hard for me to actually gain weight and I was wondering if people here had some additional advice on top of what my personal trainer has said. Thanks everyone!
  • surfsidetime

    Posts: 5

    Mar 23, 2012 3:25 AM GMT
    Balance is key. Workout all muscle groups for overall muscle growth and injury prevention. Leg workouts will spur production of testosterone for even greater upper body muscle growth.

    Buy protein powder with as little fat and sugar in it because you'll have plenty of that in your overall diet. Try eating fruit when you get a sugar craving and afterwards if that doesn't satisfy, buy a protein bar instead of candy.
  • Posted by a hidden member.
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    Mar 30, 2012 1:13 AM GMT
    You want to be eating 5-6 times a day, every 2-3 hours if possible, and static protein intake. Protein shakes are great to help supplement daily needs, but if the rest of your diet is low protein and you're just taking a shake after a workout, then your gains will suffer.

    Early on you should focus on full body workouts and then ease yourself into splits (such as day 1 - chest/tri, day 3 - back/bicep, day 5 - shoulder/legs, with 1 day rest in between). Then further progressing you can go into 4/5 day splits. Some people like to focus on 1 area per day, or same idea as 3 day split but move to 4 where you train each combo twice a week, but changing heavy/fatigue.

    Monday: Chest (heavy), Shoulders/Triceps (fatigue)
    Tuesday: Legs (heavy), Back/Biceps (fatigue)
    Wendesday: Rest
    Thursday: Shoulders/Tri’s (heavy) and Chest (fatigue)
    Friday: Back/Biceps (heavy) and Legs (fatigue).
    Sat/Sunday - Rest

    Heavy equates to lower reps, more weight (push to failure), more rest inbetween sets (2-3 minutes). Fatigue equates to slightly lower weight, so you do more reps (8-12), and less rest inbetween sets (1 - 1.5 min).

    Your workouts should be about 45-60 minutes in length.
  • Posted by a hidden member.
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    Mar 30, 2012 1:19 AM GMT
    OP: there are some good eating plans on RJ. Definitely check them out. As s34 implied, your diet is central to success with working out.

    If you stick with it, the sweet tooth may very well fade a bit as you adjust to more fruits and vegetables in the diet. Good luck!
  • BDRoland

    Posts: 49

    Mar 30, 2012 3:12 AM GMT
    Thanks guys. My personal trainer is introducing me to a lot of different routines that I can work on myself. It may take some time but I think I will eventually get the hang of it. On the plus side I am already noticing some difference icon_smile.gif And I have greatly changed my diet. It's still not perfect but I have certainly cut out a LOT of sugar and have resisted temptation to buy things at the grocery store that were loaded with sugar.
  • gsh1964

    Posts: 388

    Mar 30, 2012 3:15 AM GMT
    I would recommend listening to your trainer, he will have the best advice.

    I'm a PT, professionally, listen to him, your paying him to help you out.
  • Posted by a hidden member.
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    Apr 01, 2012 5:22 AM GMT
    Read this. And forget all the bro tips you heard from the gym.