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Beginner needs help with Nutrition/Workout

RipsteR

By RipsteR
in Bodybuilding & aesthetics

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RipsteR New member

RipsteR

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ok so I'm 17 years old, male, and I decided to Join the local gym at the start of this year to improve my body and my personal confidance. When I started my motivtion and dedication was at it's peak, I was determined to make a change in my life. A trainer gave me a plan consisting of a 2 day split, full body workout with 30mins carido per a day and I would go 4 days a week. The trainer reccomended types of foods for me to eat but didn't make me any specific plan. However that mindset seemed to slowly die down and after 3 months I gave up.

I started the Gym weighing 82kg with a high body fat percentage (not sure what it was exactly) and a height of 6'2. I had little muscle and it actualy felt embarrissing lifting such light weights compared to everyone else there at the gym. After the 3 months I weighed 72kg and according to my muscle measurements my trainer gave me before and after... I slightly lost muscle... WTF!!

Now after a long break from the gym I've gained more weight (I'm now 75kg). That kinda made me get my ass back into the gym realising how fast I put that weight on. So I signed up last week for the 2nd time and I now plan to stay at the gym untill my goals are completed.

My Goals:

- Obtain the lowest body fat percentage possable.

- Become as Muscled and strong looking as possable.

- Make hot girls attracted to me :lol:

My WorkOut:

--2-Day Split--

1st day

10 mins cardio warmup

Dumbbell flat bench press

Bumb bell flys

laterial raise

cableupright row

EZ bar flatbench tricept extention

Bench Dips

Situps

10 mins machine cardio

20 mins lane swimming

2nd Day

10mins cardio warmup

Machine squats

dumbbell lunges

machine cable bicept curls

bentover cable 1 arm lifts

Machine chinups (close grip)

Machine calve lifts

Situps

10 mins machine cardio

20 mins lane swimming

Yea thats what I'm doing at the moment, the new plan the trainers gave me (my old plan was all machine exercises). Whats My eating plan at the moment?? I have none, but im looking to make a highly specific plan all written down so i know i will stick to it. Could anyone on these forums please give me some advice on what I should be eating? or even make me plan?? The times I would eat are 7:00am, 10:30am(while at school), 1:20pm,(while at school), 3:30pm(before Workout), 7:00pm.

I would love some advice on what I could change to get better and faster results. Since I'm a total beginner and noob I need all the help I can get and would very much appreciate it :)

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Flex Senior member

Flex

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My Goals:

- Obtain the lowest body fat percentage possable.

- Become as Muscled and strong looking as possable.

- Make hot girls attracted to me :lol:

I would love some advice on what I could change to get better and faster results. Since I'm a total beginner and noob I need all the help I can get and would very much appreciate it :)

Tip One: Make your goals acheivable.

Lowest body fat percentage possible happens when you die. Perhaps give it a measurement - like 10%. You should also get an initial bodyfat test done so you know where you're starting from. And give yourself a time frame - 3 months to get to 15%, 6 months to 12%, 9 months to 10% etc

Become as muscular and strong looking as possible - keep training for 20 years.

Make hot girls attracted to you - become a fashion designer........

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RipsteR New member

RipsteR

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My Goals:

- Obtain the lowest body fat percentage possable.

- Become as Muscled and strong looking as possable.

- Make hot girls attracted to me :lol:

I would love some advice on what I could change to get better and faster results. Since I'm a total beginner and noob I need all the help I can get and would very much appreciate it :)

Tip One: Make your goals acheivable.

Lowest body fat percentage possible happens when you die. Perhaps give it a measurement - like 10%. You should also get an initial bodyfat test done so you know where you're starting from. And give yourself a time frame - 3 months to get to 15%, 6 months to 12%, 9 months to 10% etc

Become as muscular and strong looking as possible - keep training for 20 years.

Make hot girls attracted to you - become a fashion designer........

Yea guess i should make them alot more measureable, but i can i only do that once I get a test done with all the specific results. I'll definatley change my goals after I have some inital stats.

'Fashion designer'?? Yuck!

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Luigi Veteran member

Luigi

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- Make hot girls attracted to me :lol:

ahh lol yes this would be my main motivation if im honest.

i dont Agree with full body workouts.

i think you should decide if you wanna get lean and toned or put some muscle on because the two dont go together very well, hence - bulking and cutting phases.

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RipsteR New member

RipsteR

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Yea I proberly should be bulking up with fat and then getting ripped... but atm i'm really sick of this lil beer belly thing I got going on. I think i'd rather lose all my fat and then gain muscle. (Simply because I don't trust myself yet to lose a bunch of fat in the future.) Maby when I'm more experianced Ill do it.

hmmm with that said... Is it even worth my time trying to pull weights the same time im trying to lose fat? or should I be doing just pure Cardio?

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RipsteR New member

RipsteR

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- Make hot girls attracted to me :lol:

ahh lol yes this would be my main motivation if im honest.

i dont Agree with full body workouts.

i think you should decide if you wanna get lean and toned or put some muscle on because the two dont go together very well, hence - bulking and cutting phases.

Lean and toned is what I want. :nod:

I could quite easily change my workout to the whole Body part per day sorta thing if it would work better for me. Is it worth it seeing as I'm lifting so light weight though?

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Luigi Veteran member

Luigi

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Heres some shitty webcam pics i done of me. I know I look horrible now, but in another 3 months or so ill post up some more and u guys can see the improvements.

snapshot200808141uo2.th.jpg

snapshot20080814cd2.th.jpg

yup thats the main thing, everyone started somewhere, and yea do cardio but you need to lift weights too as it looks like you have no muscle so you wont look ripped if you lose your bodyfat as theres nothing to show off yet!

i think with a good clean high protein diet if you hit the weights hard and stop drinking your beer gut will dissapear very quickly.

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biggurl27 Veteran member

biggurl27

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Being 6'2 you are quite tall (obvisoulsy) and slim 75kgs! I re'con you got some muscle there just covered a bit. You are only 17 years old so you should be able to put some size on in the next couple of years but eating a high protein diet, cut out all the crap and do some mean heavy weights. I personally wouldn't bother with cardio with you being a young trim male. 4-5 day split to start should be sweet.

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RipsteR New member

RipsteR

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Thanks for all the great feedback guys, very motivating! :D

I think I might still do the cardio but I'll try keep my main focus on the weights. i usally do my cardio right after I finish lifting so hopfully that doesn't effect my muscle gains 2 much.

One question I got for you guys though is when would be the best time to drink my protein shakes?? before or after a workout??

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Luigi Veteran member

Luigi

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Thanks for all the great feedback guys, very motivating! :D

I think I might still do the cardio but I'll try keep my main focus on the weights. i usally do my cardio right after I finish lifting so hopfully that doesn't effect my muscle gains 2 much.

One question I got for you guys though is when would be the best time to drink my protein shakes?? before or after a workout??

anytimes good!! but after workout is essential, within 30 mins!

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Hennie Senior member

Hennie

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Thanks for all the great feedback guys, very motivating! :D

I think I might still do the cardio but I'll try keep my main focus on the weights. i usally do my cardio right after I finish lifting so hopfully that doesn't effect my muscle gains 2 much.

One question I got for you guys though is when would be the best time to drink my protein shakes?? before or after a workout??

Get your mum to cook a high protein meal, when I was 17 I didn't have a clue what a protein shake was,youre lucky to have found a board with supporting people at your age

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RipsteR New member

RipsteR

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Thanks for all the great feedback guys, very motivating! :D

I think I might still do the cardio but I'll try keep my main focus on the weights. i usally do my cardio right after I finish lifting so hopfully that doesn't effect my muscle gains 2 much.

One question I got for you guys though is when would be the best time to drink my protein shakes?? before or after a workout??

Get your mum to cook a high protein meal, when I was 17 I didn't have a clue what a protein shake was,youre lucky to have found a board with supporting people at your age

Yea i'm very lucky, I was happy when I found this site because I didn't think we kiwi's had a good bodybuilding community like the Americans do. It's nice to see the kiwi perspective of bodybuilding, with out me having to constantly rely on the big American sites for information.

Protein shakes I understand and use... Still don't have a clue what egg whites are though lol.

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