Advice for a newbie

  • BDRoland

    Posts: 49

    Mar 23, 2012 12:09 AM GMT
    I posted this in another section but I wanted to post it here as well if that is OK.


    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!
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    Mar 23, 2012 12:40 AM GMT
    Before anything... what is your height?
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    Mar 23, 2012 12:49 AM GMT
    Definitely do a full body workout and more than just arms and abs. You need to also work your legs, chest, and back. No idea what your trainer has you doing but take a look at the Realjock Strength Foundation workout...it's what I'm doing at the moment.
  • BDRoland

    Posts: 49

    Mar 23, 2012 12:50 AM GMT
    bachian saidBefore anything... what is your height?


    5' 8"
  • BDRoland

    Posts: 49

    Mar 23, 2012 12:52 AM GMT
    wolfpackbuddy saidDefinitely do a full body workout and more than just arms and abs. You need to also work your legs, chest, and back. No idea what your trainer has you doing but take a look at the Realjock Strength Foundation workout...it's what I'm doing at the moment.


    I've only met with my trainer once so far. Next week is my next session so he will probably give me more exercises to do. But I will certainly check out the RealJock Strength Foundation. Thank Youicon_biggrin.gif
  • A_1991

    Posts: 366

    Mar 23, 2012 2:53 AM GMT
    Hmm I also just started working out since the beginning of this year and I weighed about 127 now I'm at 135 and I use to not really eat a lot like you. You should workout all your muscle group and not just your arms and abs. You should do your arms(biceps, triceps, forearm) once or twice a week, do your legs which includes your calves(I try to do my calves twice a week) and quads, hamstring, gluteal another day, shoulders and if you can your back on another day, and I do my chest on one day. So my workout plan usually looks like this:

    M-Arms and Abs
    T-Legs
    W-Rest day, workout only Abs, Some Cardio to burn off any fat
    Thurs-Shoulders and Back
    Friday-Chest, workout abs
    Saturday- go to the gym if I have nothing to do and workout arms, or rest day
    Sunday-Calves, abs, some cardio

    I dont really do a lot of cardio since I am already skinny and pretty active throughout the whole day walking from class to class to my car and etc., but it depends on you. I take half a scoop of Whey protein after my workout and eat a banana as my post workout meal. You dont really need to take 1 scoop of any protein shake since your body doesnt really metabolize it all that quick from what I learned from my nutrition class unless your a hardcore bodybuilder. And your usually going to go eat something later after your protein shake so thats just more protein on top of protein which just sits in your body and turn into fat. Also, it doesnt really make a difference over the long run.


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    Mar 23, 2012 2:58 AM GMT
    Wow op you must have a great metabolism for being that thin without exercise. With that said I feel like you have some huge potential. You just gotta eat alot of lean meat and veggies and you'll start to see your body transform into a brick shithouse. I kinda envy you right about now icon_redface.gif
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    Mar 23, 2012 3:18 AM GMT
    No person ever got big on veggies. You need calories, and that includes complex carbs, and fats.
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    Mar 23, 2012 3:26 AM GMT
    My advice is basically to start with nutrition. Its really the basic foundation of anything you do. And you got to eat more.

    As for getting bigger and stronger, lift heavy. Writing down how much you lifted and how many reps you do will help. So next time you go back, increase the weight. And you progress, increase the weight even more, even if its only 2.5lbs.

    Good luck and have fun!

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    Mar 23, 2012 6:33 AM GMT
    With no real training behind you id start with push ups, chin ups, lunges and squats, dips, crunches. All variations and all body weight. Build a little endurance and strength before picking up weights.

    Eat whatever you want as long as its healthy and take your shake 2 times a day regardless of training.

    Once on weights go mod weight, 12 reps 3 sets. Get your trainer to progressively alter your program. In 3 months you'll see a massive difference but it will take time to adjust to diet and weights.
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    Mar 23, 2012 11:25 AM GMT
    The best I can offer is to be patient. It'll takes months to notice any significant difference.
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    Mar 25, 2012 2:38 AM GMT
    Just keep hitting the gym and eating healthy. Your body type may just be the "hard gainer" (like me).

    Don't completely avoid sweets, just keep them to a minimum. If you attempt to completely deny yourself sweets, you just might end up bindging on them and giving them more power over you than you need to.

    Sometimes I order desert and just eat a spoon or two...not the whole plate/dish.

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    Mar 25, 2012 3:03 AM GMT
    At 5' 8" you will not have to wait too long (in a bodybuilder's timescale) to achieve results, given your current weight. I believe you can achieve a fitness model body type in 3 years tops. A taller guy would have to wait much much longer.
  • Beeftastic

    Posts: 1747

    Mar 25, 2012 3:39 AM GMT
    As the others have said you look great for a geek icon_smile.gif With your body type you will respond well to a good regiment of exercise and diet. I wouldn't worry about sweets too much, just make sure you get complex carbs too. And what you need the most is lean protein and veggies.
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    Mar 25, 2012 3:42 AM GMT
    if u r trying to pack on some weight, I'd suggest peanut butter multi-grain bread sandwiches and milk before in the evenings. I'd also agree with others that you ought to do a full body workout, not just arms and abs.
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    Mar 25, 2012 4:45 AM GMT
    beachbum310 saidif u r trying to pack on some weight, I'd suggest peanut butter multi-grain bread sandwiches and milk before in the evenings. I'd also agree with others that you ought to do a full body workout, not just arms and abs.



    Ooooo! That sounds Sofa King goooood!

    Add banana and a touch of honey for a sweeter treat.
    Peanut+Butter,+Banana+and+Honey+Sandwich

    Cheddar, bacon and peanut butter also go well together when a savory taste joneses.
    kac+110412+phude+grilled+cheese+peanut+4

    (As GAMRican wanders over to the refrigerator)