Workout / Supplement Advise

[KingDaniekl101]

Hey all,

This is the first post I have ever made in any forum.

I need some advice on choosing a workout guide, and prehaps supplement and nutrition guide.

I am 18 years old, male, weigh 73 Kg and I am 186 cm tall. (73 inches)

I have been enjoying workout out for the past 4 months and have basic equiptment at home such as a bench, dumbells and bar, but only enough weight that adds up to 32.5 Kg total. (On the bar)

My Goals:

Next year I plan to join a roller hockey team and want to bulk up a bit in order to play the sport without getting too badly smashed up.

Secondly after I mannage to put on some more mass I would want to take some fat off my stomach to reveal a six pack. (which is starting to be seen)

My workouts uasually last for around 30 - 40 minutes and I focus on compound movements, for higher intensity training.

I have previouslly taken Mass Freak from PharmaFreak which has helped. And the curse and Ripped Freak which didn't do much so I discontinued use and gave them away.

My budget is fairly tight, but any infomation and advice on choosing a workout guide, nutrition guide and a selection of effective supplements, would be excellent.

Thanks for any help you can give me. Daniel

[jimmybro1]

Why are you taking supplements like ripped freak if your only 70kg at your height. Also IMO those supplements are a waste of money stick with WHEY and creatine.

As for pre workout just have a few scoops of coffee, cheap and effective!

As for diet be sure to eat as much food as possible try make sure these foods have decent macronutritents (protein, carbs and fat).

For example a good source of protein is: Rump steak, tuna, fish, chicken, cottage cheese, nuts, eggs etc good sources of carbohydrates are Rice either white or brown, oats, potatoes, bread etc and fats Nuts, flax oil, fish oil, avocado etc.

It is not total necessary to split your meals throughout the day but try eat four times a day that way you could probably eat more food at least I know that's the case for me!

As for training as long as the intensity is there and the rest is sufficient you will be sure to grow. As for how many times a week you should train it varies from person to person. I would recommend a four day split. That is train 4 days a week and rest 3 days. Maybe something like this:

- Day 1: Back and Bis

-Day 2: Legs

- Day 3: Rest

-Day 4: Chest and Tris

-Day 5: Rest

-Day 6: Rest

-Day 7: Shoulders and Traps

If the calories are their, along with training intensity and sufficient rest your body will have no choice but to grow!!

[jimmybro1]

Oh and also keep away from ALCOHOL :evil:

[KingDaniekl101]

Hey thanks for that fast reply.

I have to agree with you, when you say that the pre-workout and fat burners were a waste of money for me as, originally they worked well but after a while they began to become less and less effective. And it was probally the placebo effect that got me beleiving that they were working to begin with.

I'll invest my money into some whole foods and continue my high intensity workouts.

THanks for your help.

[AZIDE]

.

[KingDaniekl101]

buy more weights too

How much do you think I should be benching? Because it may be more effecive and cheaper to join the loacl gym.

[AZIDE]

.

[FellowshipOfTheRon]

buy more weights too

How much do you think I should be benching? Because it may be more effecive and cheaper to join the loacl gym.

not just bench , don't forget about your other major compound lifts which will be (or should be) miles stronger than your bench such as squats and deadlifts

[KingDaniekl101]

Yes, thats an excellent point, thanks.

[Chemo]

Give creatine a good go man, best supplement to start with

[Pseudonym]

buy more weights too

How much do you think I should be benching? Because it may be more effecive and cheaper to join the loacl gym.

If that's an option, do it. Home setups are great to start with, but you outgrow them. At a gym you'll find a whole heap more equipment, and other people to learn from and motivate you. :nod:

Also, if you haven't already done so, check out our Newbies' Guides in the Resources box in each forum. You'll find articles on diet, protein supps, workouts, etc.

[KingDaniekl101]

Thanks for all your advice. JOined the local GYM today only $16.50 per week, with full swimming pool facitities. Very excited to put all you comments into action.

Thanks

[tomsammce]

Dont train legs and back on back to back days! Ffs! That's 2nd time in 2 days iv read that shit.

[severe]

Auckland central?