How to start a body transformation from scratch...?

  • Posted by a hidden member.
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    Jun 02, 2014 9:22 AM GMT
    Hmm, hope this is posted in the right forum!

    How do I start a body transformation from scratch?

    I get ask by many guys how they should start out on this road of transforming their body.

    They know what their end-goal is looking like, but the process just sounds and look very overwhelming, especially if you’ve never been into bodybuilding before.

    So with this article let me help you to get it off the ground.

    I am assuming you are starting from ground zero…very unfit coach potato with little to no weight training experience.

    Sure if you got the money, you can get yourself a personal trainer who will then guide you through the process – however, choose well, not all personal trainers are equal. In the very least, if his body does not look like your end goal body, stay away! You do not want someone with theoretical knowledge, u want someone who has the knowledge AND reached success!

    But alas, most of us are not so fortunate to be able to afford a personal trainer.

    The good news is that in the early steps (first couple of months) a personal trainer is really not a critical part. (and then after these first few months all you really need is a dedicated training partner with the same goals and dedication as you!)

    The critical part is the fact that you have made the decision to change your life and all that matters now is to what degree you are prepared to sacrifice your comfort levels to reach this success!

    I don’t know you, but for just this one time, tell yourself you've made this decision and gonna stick to it no matter what. Then be a MAN and show some dedication and perseverance! MAKE IT HAPPEN.

    OK, this is now week one, tomorrow is Monday and you want to START!
    Consider this…

    CORRECT DIETING DETERMINES 80% OF YOUR BODY TRANSFORMATION SUCCESS.

    CORRECT AND INTENSE TRAINING (AND NOT OVERTRAINING) DETERMINES 17.5% OF YOUR BODY TRANSFORMATION SUCCESS.

    CORRECT SUPPLEMENTATION DETERMINES 2.5% OF YOUR TRANSFORMATION SUCCESS.

    So, for now, forget about supplements and only focus on the correct diet and training. Supplements you should only consider once you have the training and diet well under your control.

    How to approach the training:

    MONTH 1

    Train 4 days a week for first month: Monday, Tuesday, Thursday and Friday. Rest on the other days or do moderate cardio for not more than 15 minutes.

    On these days train with weights (resistance exercises) for not longer than 30 minutes.

    During each training session do the following:

    One exercise for biceps
    One exercise for triceps
    One exercise for pecs/chest
    One exercise for shoulders
    One exercise for back
    One exercise for upper legs
    One exercise for calves
    One exercise for stomach.
    Each exercise must consist of two sets of 12 reps. No resting between reps. 1 min resting between sets.

    Use a light weight allowing you to comfortably do the 12 reps.

    Each 7 days increase the weights by about 10%...very important rule, this allows the body and tendons to adapt to the new exercise and weights.

    MONTH 2

    Train 4 days a week for the 2nd: Monday, Tuesday, Thursday and Friday. Rest on the other days or do moderate cardio for not more than 15 minutes.

    On each of these days train with weights for not longer than 40 minutes.

    On each of the following day you must do:

    MONDAYS
    Three exercises for biceps
    Three exercises for triceps

    TUESDAYS
    Three exercises for shoulders
    Three exercises for trapezuims

    THUSDAYS
    Three exercises for pecs/chest
    Three exercises for back

    FRIDAY
    Three exercises for upper legs
    Two exercises for calves
    Two exercises for stomach.
    Each exercise must consist of two sets of 10 reps. No resting between reps. 1 min resting between sets.

    Use a light weight allowing you to just-just complete the 10 reps.

    Each 14 days increase the weights by about 10%...very important rule, this allows the body and tendons to adapt to the new exercise and weights.

    Stay with the same program from month three, but now increase the weight size to allow you to achieve muscle failure on the 8th rep in each set. From here on do only 8 reps per set and you MUST not be able to do 1 more rep after the 8th rep due to muscle failure!

    This is the KEY PRINCIPLE for muscle growth.

    At this point you are not considered a novice anymore and can start from month 4 with the following focused transformation training regime: [if u are interested, please ask me the link].

    Regarding the execution of exercises and which exercises to choose:

    Always do the compound exercises fist in a training session…this simply means it is an exercise that involved the most possible amount of muscles: bench press, shoulder press, squats, deadlift, barbell bicep curls. These are the core group exercises that sparks growth.

    Look around in the gym, ask trainers and talk to those who got the muscles to show you on how to correctly execute an exercise – 99% of the guys would be very friendly showing you the ropes.

    The DIET

    This is a much simpler aspect and a rather basic plan can be laid down. Just remember, you will NOT grow if you do not eat for growth. You need to eat small balanced meals every 3-4 hours from waking up to the point of going to bed. The period just before and after training is also very important.

    HOW SHOULD I EAT?

    One thing I realized - I will not grow if I do not get my diet sorted correctly. Diet makes up easily 80% of muscle Building Phase success. I did not believe that in the past and paid hard penalties for wasted effort!

    This diet is not a diet to lose weight without training. It will work great to lose unwanted weight but only in conjunction with a dedicated and serious training routine.

    This is just a sample. It can help you get started and may just be all you need to achieve success. However, each of us are different and body types and sizes vary...so if you have concerns, do more homework or best yet, see a sports doctor or dietician to help design a muscle-building diet to suite you best. However, I and many others had GREAT success by following this basic diet structure.

    Here an example of my typical dieting routine:

    MEAL 1: UPON WAKING

    whey protein 1 scoop (20g) & casein protein w/ water 1 scoop (20g)


    MEAL 2:

    oats w/ fat-free milk 1 bowl & honey 2 tbsp


    MEAL 3:

    egg whites 4 & whey protein w/ 400ml water 1 scoop (20g) & apple 1 medium


    MEAL 4 – 45min before training

    whey protein w/ 400ml water 2 scoops (40g)


    MEAL 5: POST WORKOUT

    whey protein w/ 400ml water 2 scoops (40g)& banana 1 medium


    MEAL 6:

    casein protein w/ 400ml water 2 scoops (40g) & 1 apple


    MEAL 7:

    steak chicken, or fish 150g & veggies or salad w/ 1 tbsp extra virgin olive oil 1 large serving


    MEAL 8: BEFORE BED

    500g of fat free cottage cheese


    More Diet Info:

    Meal 1:
    For extra calcium and protein, I sometimes mixed my shake with fat-free milk. However, water is cheaper. I never drank concentrated shakes. I used at least 400ml of water/fat-free milk.

    Meal 2:
    Oats and muscle-building go perfect together as a morning meal. Oats release their energy slowly throughout the day, so I won't feel drained or experience hunger pangs. Substitutions: none really, nothing comes close to oats. Sometimes I used cinnamon over my oats. Be careful of the calorie count and do not exceed the calorie count of the oats.

    Continue in next post...
  • Posted by a hidden member.
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    Jun 02, 2014 9:22 AM GMT
    Meal 3:
    The 50g at this meal was a solid food protein. I was weary of bananas. They are excellent directly after working out, but due to their quick releasing energy, I want to avoid them at any other time. Substitutions: 50g protein = 4 medium size egg whites / small piece of chicken fillet/fish or beef fillet.

    By small is meant about half a fist size. Although the yellow of an egg is healthy, the amount of calories it has due to its fat content makes it unsuitable for muscle-building purposes. At most I took one yellow and mixed it in with the 4 whites. But as stated, it's best without.

    Meal 4:
    This I took immediately before working out. Substitutions: None

    Post Workout:
    Note this is the ONLY time I ate a banana. My body requires immediate energy after workout and a banana is excellent in providing it. Substitutions: The whey and glutamine cannot be substituted. However, the banana can be replaced by 200ml fruit juice, any flavor. Apple works great. But, a banana stays the number one choice.

    Meal 6:
    Substitutions: None

    Meal 7:
    Small evening meal with no starches, only veggies/salad and protein (fillet, chicken or fish - 150g). No butter and limited salt with veggies/salad. I used a liberal (2 spoons) amounts of extra virgin olive oil with salad/veggies.

    Meal 8:
    Substitutions: Although the casein protein powder is preferred, I sometimes ate 250g fat free cottage cheese.

    General Diet Points:
    I did not eat starches after 6 p.m. That means no rice, pasta, bread, rusks, potato, etc.
    The protein portion in the evening was a solid food and is typically the size of my fist in volume.
    All the protein portions were fat-free. I chose chicken fillet, beef fillet or fish.
    I was careful to use sauces over protein. It adds a lot of unwanted calories. I rather use herbs and spices liberally and things like squeezed lemon juice, basic gravy sauce. I also tried to cook the chicken in orange juice for a tangy change.
    I allowed myself a large salad portion. But we are only talking basic salad here, no fancy stuff. Only green leafs, tomato, cucumber, gherkin, seeds, very little nuts and some parmesan shavings allowed. I used 2 spoons of extra virgin olive oil over salad. For a something different, I also used balsamic vinegar to taste. It goes especially nice with the olive oil.
    Cooked and raw veggies were allowed.
    Butter and salt were a taboo for me. However, over veggies I used a tablespoon of butter for taste purposes.

    Critical Diet Points I Adhered Too:
    I tried staying away from diet carbonated drinks and too much coffee (only 2 cups daily with fat-free milk and no sugar). Both these items act as a mild diuretic and means I will have to drink even more water to replace the water lost as a result. Plus the sweeteners used in diet carbonated drinks are questionable!
    I NEVER skipped a meal. This is the #1 enemy for Building Phase muscles.
    I never ate more than the suggested amounts, otherwise I would gain fat.
    I never ate less than the suggested amounts or I would struggle to build muscle.
    I ate my meals even if I felt full!
    My meals were spaced between 3-4 hours apart.
    I used NO alcohol during the week and weekends only one glass of wine or one beer per day. Alcohol is a big enemy of dieting and building muscles. Cutting it out completely is the best option.
    I do NOT smoke. I cannot be successful at building muscles and continue smoking, the two oppose each other.
    Sweets and chocolate: Sorry, I had none of these.
    Cheat meal? Once per week (only one meal). I never stuffed myself (important), but had a sit-down meal and ate whatever my taste buds felt like including my favorite dessert.

    Why did I use two different proteins powders?
    Whey isolate is a quick releasing protein powder and perfect to use when my body requires an immediate uptake of protein.
    Casein protein is used when I need a slow uptake of protein, for example while I am sleeping.
    I tried to use trusted local (South African) supplements when I can, simply because they are cheaper than the imported ones.

    Why so many shakes?
    Well, simply to make my life easier. I did not have the time to stand for hours at night preparing the next day meals. But know this, solid protein sources are always preferred to protein shakes if you can manage the time. But I was careful not to replace my existing solid meals with shakes. The human body was not designed to live on liquids alone.

    I wish u MUCH success!
    Gert
  • Posted by a hidden member.
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    Jun 02, 2014 11:23 AM GMT
    Thank you so much for putting all of this information here.
    It has helped to renew my commitment to being more healthy. Especially on the diet front.
    Brian icon_razz.gif
  • HndsmKansan

    Posts: 16311

    Jun 02, 2014 12:34 PM GMT
    Thanks for putting up that information, I'm sure many out there will appreciate the information and much of it I agree....

    One point I do want to make, each person has their own personal reasons for a transformation. I think it is critical for that point to be clear...and discussed. Everybody has differing ways to be encouraged, "Then be a MAN and show some dedication and perseverance" may work on some, but being in the "trenches" every day requires a real understanding of what the "drive is" to make the change and the need to press forward.. EVERY DAY to make this change.

    A training partner is a great idea, but not for every person out there.

    Great ideas.. and I agree, if you want to make change it will certainly be uncomfortable in many instances.
    Diet.. habits, so many things in ones life need to be reviewed and altered.

    But the results are damn well worth it!

    icon_biggrin.gif
  • Nobrand

    Posts: 8

    Jun 02, 2014 1:00 PM GMT
    sunjbill saidPretty damn nice of him to spend the time to put all of this in a forum, thanks and continued success.


    Yes, he has a genuine interest in helping others change their life for the better!
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    Jun 02, 2014 4:38 PM GMT
    I say the most important thing is to remain consistent. If you're starting from scratch it will be a long road but it is definitely do-able if you stick with it. The fat loss and muscle gain will be slow, and it may be a lot of 1 step forward, 2 steps back as you adjust your lifestyle...but, as long as you don't give up, you will reach your end goal.

    Also surrounding yourself with supportive friends and having a workout buddy are invaluable.
  • Posted by a hidden member.
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    Jun 02, 2014 5:25 PM GMT
    A GREAT post. Clear, comprehensive and very helpful.

    Bravo and kudos to you, GuyFromTown =]
  • Posted by a hidden member.
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    Jun 03, 2014 3:59 AM GMT
    Thanks for the info. I'll definitely look up your outline when I get back into a more fitness routine that I had a couple of years back.
  • Posted by a hidden member.
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    Jun 03, 2014 6:04 AM GMT
    Thanks like other have said, it helps with one's routine.

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    Jun 03, 2014 6:44 AM GMT
    Guys - just want to say many thanx to each of you for the feedback. It is MUCH appreciated.

    Remember - Each one who has reached body transformation success holds some truth. Use these recipes but keep on educating yourself and starting to mould it to make it your own unique winning recipe that suites you best.
    Never change more than one aspect at a time before verifying that it works and only then introduce another change.

    It is a battle of the mind and wills...but we each has but ONE life to live...and we need to make it the BEST life we can!
    Don't wake up like me at 41 and start making a difference...if u are young, use that opportunity and never live with any regrets about wasted opportunities! But that being said, even if you are 60, you can still transform to kick many a lazy 25 y/o's ass! Time is precious...never let it slip you by.

    Wish u success!
    Gert
  • buddycat

    Posts: 1874

    Jun 03, 2014 6:55 PM GMT
    Yes, it was nice of him to take the time to put all this information on here.
  • Posted by a hidden member.
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    Jun 03, 2014 8:12 PM GMT
    I'm writing all of this down! Thanks man! icon_biggrin.gif
  • roadbikeRob

    Posts: 14360

    Jun 03, 2014 8:33 PM GMT
    There are too many required meals. This transformation is just not an attainable goal there is too much emphasis on diet. Especially when you are a carless, low income worker like myself. How do you schedule all these ridiculous little meals and your workout regimen around an employment schedule and on top of that a bus transit schedule to get from home to work and than from work to the gym and to home. This whole transformation thing is unrealistic pie in the sky, especially if you don't have your own transportation. Also an employer might not be accommodating to some of the small meals during the day. Most employers have a set schedule for lunch and breaks that has to be adhered to like it or lump it. This body transformation sounds all fine and dandy until you try to navigate it through all the required daily schedules like employment and public transportation scheduling. Than reality sets in and you end up sabotaged in your transformation program.
  • Posted by a hidden member.
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    Jun 03, 2014 11:18 PM GMT
    ^

    There is no way you will attain a muscular physique without this kind of diet. Not even steroids work without it.

    If your work schedule is too unfavorable and you don't need abundant calories, you can get away with protein bars. Or a protein bar + a fruit. If you are not open to the idea of eating these small meals, then you'll have to concede that being muscular is not for you.
  • Posted by a hidden member.
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    Jun 03, 2014 11:29 PM GMT
    roadbikeRob saidThere are too many required meals. This transformation is just not an attainable goal there is too much emphasis on diet. Especially when you are a carless, low income worker like myself. How do you schedule all these ridiculous little meals and your workout regimen around an employment schedule and on top of that a bus transit schedule to get from home to work and than from work to the gym and to home. This whole transformation thing is unrealistic pie in the sky, especially if you don't have your own transportation. Also an employer might not be accommodating to some of the small meals during the day. Most employers have a set schedule for lunch and breaks that has to be adhered to like it or lump it. This body transformation sounds all fine and dandy until you try to navigate it through all the required daily schedules like employment and public transportation scheduling. Than reality sets in and you end up sabotaged in your transformation program.



    REREAD EVERY WORD OF WHAT YOU WROTE.
    Now consider the time and energy you put into justifying why you don't have the time and energy to improve your life.
  • Posted by a hidden member.
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    Jun 04, 2014 2:53 AM GMT
    GuyFromTownMONDAYS
    Three exercises for biceps
    Three exercises for triceps

    TUESDAYS
    Three exercises for shoulders
    Three exercises for trapezuims

    THUSDAYS
    Three exercises for pecs/chest
    Three exercises for back

    FRIDAY
    Three exercises for upper legs
    Two exercises for calves
    Two exercises for stomach.
    Each exercise must consist of two sets of 10 reps. No resting between reps. 1 min resting between sets.


    I think the biggest hurdle for me when I was starting (straight from couch potato as you said with NO experience in the gym ever) was that I didn't know what exercises were best for a given muscle group. If you had told me to do that, I would have given you a blank stare. Specific examples of options perhaps?
  • Posted by a hidden member.
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    Jun 04, 2014 1:19 PM GMT
    AutumnalStride said
    GuyFromTownMONDAYS
    Three exercises for biceps
    Three exercises for triceps

    TUESDAYS
    Three exercises for shoulders
    Three exercises for trapezuims

    THUSDAYS
    Three exercises for pecs/chest
    Three exercises for back

    FRIDAY
    Three exercises for upper legs
    Two exercises for calves
    Two exercises for stomach.
    Each exercise must consist of two sets of 10 reps. No resting between reps. 1 min resting between sets.


    I think the biggest hurdle for me when I was starting (straight from couch potato as you said with NO experience in the gym ever) was that I didn't know what exercises were best for a given muscle group. If you had told me to do that, I would have given you a blank stare. Specific examples of options perhaps?


    Hey bud!
    I agree it can be daunting.
    Always do the compound exercises first in a routine.
    They are the ones that truly sparks growth: Squats, deadlift, bench press, shoulder press, barbell bicep curl.
    Then the key factor is to try and vary your exercies as much as you can, meaning, not sticking to the same exercise and routine month in month out. The more you keep your body "guessing" the better the growth re-action of the muscles and fatloss is going to be.
    So just to list a few will not do.
    What I rather suggest is that every week you do google search for the next weeks routine on each muscle group and every week introduce a new exercise for each muscles group and cut out the oldest one (but not the compound ones).
    For example, just google "bicep exercises" and a whole lot will come up.
    Also, most dedicated fitness sites have huge archives on what exercises to do for which muscle groups.
    Also stick to free weights rather than machines...that is if you want to built decent muscles.
    Hope this answer your question? If not shoot again bud.
    Gert
  • roadbikeRob

    Posts: 14360

    Jun 06, 2014 12:49 AM GMT
    nongmo saidI say the most important thing is to remain consistent. If you're starting from scratch it will be a long road but it is definitely do-able if you stick with it. The fat loss and muscle gain will be slow, and it may be a lot of 1 step forward, 2 steps back as you adjust your lifestyle...but, as long as you don't give up, you will reach your end goal.

    Also surrounding yourself with supportive friends and having a workout buddy are invaluable.
    Much easier said than done. These body transformation programs have too many unrealistic requirements, especially the ridiculous diet schedule. This is not an attainable goal for most normal working people like myself.
  • Posted by a hidden member.
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    Jun 06, 2014 3:23 AM GMT
    When I worked, taking public transport, I pre-cooked all my meals for the week on Sunday and would always take all my food with me in a Six Pack Bags food container (like a purse-sized igloo cooler with sliding trays for meals):



    Employers have set schedules for lunch but most also have legally required breaks in addition to that. I've had desk jobs with access to refrigerators and microwaves and jobs requiring travel and no home base, and in all cases, I took trains, buses or subways. Outside of social sabotage I never had a problem keeping to this kind of diet schedule; it can be done if you're efficient. Even with no breaks it's not hard to scarf down some hardboiled eggs, a protein shake or a cold baked potato in the time it takes most people to use the restroom.
  • MikemikeMike

    Posts: 6932

    Jun 06, 2014 6:38 AM GMT
    If someone is just starting out and consumes all that added protein to their diet they will get fat unless they are so driven. Also the most important muscle Is the HEART. More cardio!!!

    Nice info, but as with any exercise program at any age see a real Doc not a real jock first.icon_idea.gificon_idea.gificon_idea.gificon_idea.gif
  • MikemikeMike

    Posts: 6932

    Jun 06, 2014 6:40 AM GMT
    Nobrand said
    sunjbill saidPretty damn nice of him to spend the time to put all of this in a forum, thanks and continued success.


    Yes, he has a genuine interest in helping others change their life for the better!


    It is nice but it was a simple cut and paste from articleicon_idea.gif
  • roadbikeRob

    Posts: 14360

    Jun 07, 2014 1:20 PM GMT
    These body transformation programs are all glorified scams. It is just to help the supplement companies get greater publicity for their products which means more money. It is all unrealistic pie in the sky. There is too much emphasis on diet. It is just a totally unrealistic and unattainable goal.
  • ai82

    Posts: 183

    Jun 07, 2014 2:14 PM GMT
    Maybe you should define your goals for yourself. I agree the meals and the exercise regimine are difficult for most people to follow, which is why I don't. My goal is to get more toned and build up my endurance and gain strength for tennis. My goal isn't to be a ripped demigod.

    But regardless of your goals, diet is the most important part, and a gym is not necessary. A few years ago, when I had no access to a gym, I purchased 2 5 lb weights and 2 10 lb weights and exercised my arms and legs in my bedroom and living room and walked/jogged around my neighborhood. And to my surprise my body actually changed.

    Quit saying what you can't do, and do what you can. Use those workout programs as suggestions, not absolutes. But if your goal is to ripped you got to put in the effort, which is why I don't. I love carbs too muchicon_biggrin.gif
  • HottJoe

    Posts: 21366

    Jun 07, 2014 4:17 PM GMT
    I don't like to follow exhaustive plans like that, because I'll quickly fall off the wagon. I just do all the core exercises I feel like doing and eat whatever I want, including a mix of all natural and some processed foods. I still eat naughty foods like pizza, cheeseburgers, tacos, cookies, donuts, anything, really. I mostly avoid sugary drinks and alcohol, (I'll drink socially, but I get hangovers even if I drink in moderation). I also eat healthy food, blended vegetable and fruit drinks, and I'll eat turkey or chicken, beans, etc. I eat potato chips almost everyday, but I buy only plain chips, which have just three or four basic ingredients.

    I think I have a high metabolism and stay active every day. When it comes to lifting weights, I do anything and everything that focuses on glutes. If my ass looks firm, big and perky, then my fiancé is as happy as a kid in a candy store and everything else just falls into place.icon_razz.gif
  • roadbikeRob

    Posts: 14360

    Jun 07, 2014 8:14 PM GMT
    HottJoe saidI don't like to follow exhaustive plans like that, because I'll quickly fall off the wagon. I just do all the core exercises I feel like doing and eat whatever I want, including a mix of all natural and some processed foods. I still eat naughty foods like pizza, cheeseburgers, tacos, cookies, donuts, anything, really. I mostly avoid sugary drinks and alcohol, (I'll drink socially, but I get hangovers even if I drink in moderation). I also eat healthy food, blended vegetable and fruit drinks, and I'll eat turkey or chicken, beans, etc. I eat potato chips almost everyday, but I buy only plain chips, which have just three or four basic ingredients.

    I think I have a high metabolism and stay active every day. When it comes to lifting weights, I do anything and everything that focuses on glutes. If my ass looks firm, big and perky, then my fiancé is as happy as a kid in a candy store and everything else just falls into place.icon_razz.gif
    Is this another way to admit that you really enjoy working both your legs and your rear endicon_question.gificon_biggrin.gif