Newb Starting in Jan

[tgzerozone]

(Crap, sorry, re-posted this from the training forum)

Hi there,

I'm sort of a Newb as I haven't been hitting the Gym in 10 + years.

Basic body stats is 1.76 meters tall, currently 67 kg with a guestimate of 18% bodyfat, mainly around the waist. 33 years old. Would imagine my body type is is between ecto and messo, closer to ecto.

I used to visit the gym on a 3 day split for years when I was at at school till about 18 and at that stage was pretty ripped on way below 10% bodyfat (I remember an average of 6%, but it was a long time ago), 70 kg's. Benched about 70kg, squat about 100 kg those years. I was more into athletics at that stage so did massive amounts of Cardio 3 times a week as well (2 hours plus of intense running type exercise every session). I am the type of person that looses fat in an instant with any exercise btw. I also find it very easy to gain 1 kg plus or loose 1 kg plus per week being the sedentary person I am currently. In saying that, I was a bit on the skinny side about a year ago and have managed to pick up 12 kg in the last year or so (Albeit only fat it seems)

I've recently got tired of not paying any attention to the poor old body and have started planning for a Jan start to hit the gym again, but this time round to build muscle.

My plans are currently:

GYM: 3 day split again, Mon, Wed, Fri (Heavy lifting low reps with 1 x superset of similar exercise to end). No Cardio at this stage except for some Freediving/Spearfishing every second weekend (To help with the Nutrition of course).

Nutrition: As I am looking at gaining, currently aiming for about 85 kg, I am upping my calorie intake to 3000, split between 6 meals of 500 Calories. Protein at 50%, Carbs at 35% and Fat at 15%

Was just wondering with this high-level information what the knowledgeable folk out there think. Am I on the right track?

Sorry if this is not the right forum, didn't see any Newb sort of thing.

[tgzerozone]

Also, what supplement store would you guys recommend for Whey and Creatine. Something in the likes of "Good value + affordability"

[greemah]

Post up your full workout plan so we can check it out

IMO you are overdoing your protein intake and not getting enough fats. Also don't worry too much about eating 6 even meals throughout the day, provided you hit your daily targets thats all that matters (though post work out nutrition is very important IMO)

[tgzerozone]

Thanks mate,

Still working on the exact routine, got some papers at home. Will post that up when I am done with it.

Just thought I'd cut the fat out for a month or so and then change it up a bit, just to try and burn off some Belly fat. Open for suggestions thought.

With regards to the equal meals, I think I would just find it easier maybe. Less admin on what to eat I guess. Don't really care about fancy meals so it would be easier for me to do a (Give or take a few Calories):

1. 500 Cal breakfast with Weet-Bix, milk, eggs (6:30am)

2. 500 Cal Whey Protein mix including oatmeal, egg, Whey, Milk (9:30am)

3. Balanced 500 CAL meal (containing all that I need with lets say chicken for 3 days and fish for another few days and then beef for one day or so) (12:30pm)

4. Same as nr 3 above (3:30pm)

4.1. Go to GYM

5. Post Workout 300 CAL Whey Shake, same as 2 above possibly or with substitute for oatmeal maybe) (7:00pm)

6. 500 Cal Dinner, something different otherwise the wife might leave me. lol. (8:00pm)

7. 200 Cal Snack before bed (10:00pm)

7 meals at that it seems.

[tgzerozone]

Would a better ration on nutrition be 40-40-20 possibly?

[DinoTrainer]

Would a better ration on nutrition be 40-40-20 possibly?

I did 40 p 40 c 20 f macro nutrition for a week.

To get a real comparision, you should aim to stay on 40/40/20 for longer than a week.

After that you can tell if your weights are increasing and bodyfat are melting. Then adjust to higher carbs medium protein if that's better for your body.

[tgzerozone]

Cheers mate, will keep that in mind.

[tgzerozone]

Workout Details

Name: Week 1-6 Day 1 (Chest, Shoulders, Triceps)

# Exercise Name Set

1 Flat Bench Press 5 @ 8 Reps

2 Incline Flyes (SuperSet) 1-failure

3 Shoulder Press 5 @ 8 Reps

4 Side Raises (SuperSet) 1-failure

5 Shrugs 5 @ 8 Reps

6 Dips 5-failure

7 Tricep Pushdowns (SuperSet) 1-failure

8 Crunches 4 @ 20 reps

Name: Week 1-6 Day 2 (Legs)

# Exercise Name Set

1 Squats 5 @ 8 Reps

2 Leg Extensions (SuperSet) 1-failure

3 Stiff Legged Deadlifts 5 @ 8 Reps

4 Hamstring Curl (SuperSet) 1-failure

5 Calve Raises 5 @ 8 Reps

6 Reverse Crunches 4 @ 20 Reps

Name: Week 1-6 Day 3 (Back, Biceps)

# Exercise Name Set

1 Wide Grip Pull-ups 4 @ 8 Reps

2 One-Arm Rows 5 @ 8 Reps

3 Latbar Pulldown (SuperSet) 1- failure

4 Standing Dumbell Curls 4 @ 8 Reps

5 EZ Bar Reverse Curls (Multiple Supersets) 3 - failure

6 Crunches 4 @ 20 Reps