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[Ryno33]

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[mike27]

start your self off doing a 3x full body routine each week

mon,wed,fri

diet is very important!! have 5,6,7 smaller meals each day that reach ur required intake for protein,carbs,fats

make sure u rest/sleep soundly each night for 8-9hrs

if ur bulking then u need +500calories ontop of ur matience diet, so you'll need to do some calculations and set up ur diet

split ur claories over ur number of meals u can do consistently

as for supplements: get yourself a good protein powder,carb powder such as dextrose,a good multi-vit and fish oil

eat healthy! dont drink alcohol

rest! sleep! drink heaps of water

once you have done the full body for 2-3 months, id look into changing your routine

[mike27]

its highly possible to make a reasonable amount of gains in ur first 6months with a good diet and routine

make sure u do ur research well and stick to the plan!

you will get results

i was 69kg, and now sitting on 85kg after 10months of training

[Pseudonym]

Morning Ryan, welcome to the site!

Yep, it's possible to make some really impressive gains when you first start out (sadly the progress will slow down eventually) but bear in mind bodybuilding is a game you have to play with a long-term view. It's natural to want the results now, but... patience! :grin:

Read everything you can here, and ask loads of questions. You might find our Beginner's Guide to Bodybuilding a good place to start.

[Phedder]

Welcome to the site Ryan

The basics have been stated, and the link Pseudo posted is a great place to start, but I'm just curious as to how tall you are and roughly what bf% you'd think you are -defined abs, just the outline, or a bit of a belly etc. You may want to drop a bit of fat before bulking up, because after a 6 month bulk you'll likely have gained some more fat along with the muscle, and dropping a lot of fat at the end of a bulk is not fun :doh: The lower your bf% you start bulking with = a lower bf% at the end of the bulk.

Provide the stimulus for muscle growth (training) and provide an environment that allows your body to grow (diet and sleep) and your golden :nod:

[Ryno33]

Hey guys me again, Firstly I would like to say thank you to all of you who read my post and also posted a reply. All the information has been a great help and has really helped my thinking about the ways I go about doing it.

mike27 - is it possible to somehow compliment the gym into my life everyday and still have great gains? is there more purpose to me doing so? Also thanks for the great advice. I have stopped drinking alcohol all together and have not touched it in weeks now and I now make sure I drink PLENTY of fluids through out the day thanks to you also congrats on the awesome gains! I was rather stoked to be honest :grin:

Pseudonym - thank you for the awesome link and welcome, regarding the rest section I was curious to what is the optimal time for letting my muscles rest but yet good to hit the gym again? I don't like to waste time when it can be spent in the gym =P~

Phedder - To be honest I am unsure of my of my body fat percentage but I would say rather High. I would have to say a bit of flab but there is a rather big six pack under there (from what I can feel), I would love to get back to you in the next two days with accurate figures etc (due for a doctor check up) and here your input.

Just another quick question for all:

If I take a mass gainer in the morning or two hours before gym eg. Mutant mass and then a pre-training energy and performance igniter (no x-plod) 30min before workout and then a normal protein shake right after workout would this combination provide enough carbs etc before the workout to get a good hard workout and not burn into my protein storage due to lack of carbs? and also provide a rapid recovery? I would love to hear peoples opinions on the combination's.

Anyways Im really looking forward to hearing from you guys and cheers for the comments!

[Luigi]

Morning Ryan, welcome to the site!

Yep, it's possible to make some really impressive gains when you first start out (sadly the progress will slow down eventually) but bear in mind bodybuilding is a game you have to play with a long-term view. It's natural to want the results now, but... patience! :grin:

Read everything you can here, and ask loads of questions. You might find our Beginner's Guide to Bodybuilding a good place to start.

hey pseu. on the next page content.php?id=164 at the bottom it says "Finally, if you’re not completely cross-eyed yet, you might want to take a quick peek at the Workout Routines article." but there is no link to that article....

[tinytraps]

Good on you for wanting to hit the gym, enthusiasm goes along way!

Dont think to complex re supplements bro IMO you would of been better off using that money on buying whole foods.

Easy tip if it runs swims or flies, grew in the ground on a tree or vine then eat it! Red meat and milk will become your friends!

From memory when I started bulking I went from 70kg to 80 within 2weeks within 6months I cant remember maybe 90?

Training wise A basic heavy routine like starting strength or stronglifts 5x5 will give you awesome gains, basic compound moves( squat, bench press deadlift, overhead press chinups) with heavy loads will give you a solid base for you to add on to in your coming journey.

Eat.Sleep.Train.Grow!

[Ryno33]

Sweet advice tiny,

Would this be a good starter then?

Meal 1 (7 AM)

1 cup of dry oats mixed with water

1 cup of egg beaters

Meal 2 (9 AM)

to be honest I don't really know what to insert here, maybe protein shake?

Meal 3 (12 Noon) right before gym

1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal

2 cups of green beans, broccoli or any other desired vegetable

6-8 ounces of chicken, turkey, or lean fish

Meal 4 (3-4 PM)

Protein shake ( non mass gainer ) right after gym

Meal 5 (6 PM)

1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal

2 cups of green beans, broccoli or any other desired vegetable

6-8 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)

Same as Meal 2

Please feel free to edit, it would help me alot.

Again cheers guys!

[tinytraps]

Looks good, if your looking to gain mass Id be eatin red meat at least twice a day, plus its pretty cheap comparitively if you get full fat mince.

IMO I like to stay away from processed carbs as much as possible (bread, rice etc) And stick with fruit and veg for carb sources. Whole eggs wpuld be good for breakfast, meal 2 could be a shake if you were inclined, blend it up with 500ml milk a few scoops of protein a banana and some berries makes it like a mini meal replacement.

[tomsammce]

From memory when I started bulking I went from 70kg to 80 within 2weeks within 6months I cant remember maybe 90?

So in 2 weeks you put on a whole lot of bodyfat in other words... or are exagerating something chronic..

also rice is not a processed carbohydrate. you need complex carbs such as rice, oats etc. the fruit and green vegetables you talk of are fiberous carbs they will not give you the energy you need to train, in Rynos case he should be trying to have both with every meal. I wouldnt be recomending alot of fruit though

[tomsammce]

Ryno - meal 2 you want more than just a low carb protein shake as you have 5 hours between meal 1 and 3. so you defo want something decent in between. same goes for meal 4 as it is 6 hours between meal 3 and 5 for you. have protein powder post workout and maybe one othertime in the day, real food is better. meal 6 you want some casein protein before bed such as low fat cottage cheese and even a smaller serve of carbs

the protein powder is there to supplement your diet, not replace it. 100-150 calories plus only the 5 or 6 grams of carbs which your protein shake contains is NOT a meal. the way i look at it is that you are just wasting the good meal you ate before that... keep the body fuelled mate. if you eat clean and often you will gain muscle while losing bodyfat. you have the right idea though bud, dont listen to these people who gain 10kgs in a month as they are putting on FAT, why do u want to put on fat when there is more work involved at the end to get rid of it. good luck, and keep asking questions.

tomsammce

[Flex]

Looks good, if your looking to gain mass Id be eatin red meat at least twice a day, plus its pretty cheap comparitively if you get full fat mince.

IMO I like to stay away from processed carbs as much as possible (bread, rice etc)

Why would you recommend full fat mince twice a day which is full of saturated animal fat and then tell him not to eat processed carbs? That's like telling him to it's okay to eat KFC but not Burger King.

[tinytraps]

Looks good, if your looking to gain mass Id be eatin red meat at least twice a day, plus its pretty cheap comparitively if you get full fat mince.

IMO I like to stay away from processed carbs as much as possible (bread, rice etc)

Why would you recommend full fat mince twice a day which is full of saturated animal fat and then tell him not to eat processed carbs? That's like telling him to it's okay to eat KFC but not Burger King.

I prefer high protein high fat low-med carbs. Id rather eat a chunk of fatty mince than a loaf of white bread

[Ryno33]

ok guys so I have taken in what all of you have said and came up with this one, feel its still not perfect but its a great improvement. The main goal is that I loose weight but yet build alot of muscle:

Meal 1 (7 AM)

1 cup of dry oats mixed with water

1 cup of egg beaters

Meal 2 (9 AM)

2 cooked eggs, 1 cup of brown rice

Meal 3 (12 Noon) right before gym

2 cups of green beans, broccoli or any other desired vegetable

300grams of chicken, turkey, or lean fish

protein shake, maybe a banana in it?

Meal 4 (3-4 PM)

Protein shake ( non mass gainer ) right after gym,

maybe half a cup of brown rice?

Meal 5 (6 PM)

1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal

2 cups of green beans, broccoli or any other desired vegetable

300-400grams of chicken, turkey, or lean fish

Meal 6 (8 PM)

300-400g of red meat or chicken or fish,

was maybe thinking something like mutant mass? I read somewhere that it is important to eat protein before going to bed bud having all the carbs in the shake I would not want it turning into fat overnight?

keep the comments going guys :grin:

[tomsammce]

meal four, have glucose powder with your protein shake or if you would rather have real food, have white rice instead of brown rice stright after workout. but you are good for having brown rice as your choice of rice for other meals.

you have done the easy part of planning, now you must stick to it, prepare it, and be organised each day. well done

[tomsammce]

Looks good, if your looking to gain mass Id be eatin red meat at least twice a day, plus its pretty cheap comparitively if you get full fat mince.

IMO I like to stay away from processed carbs as much as possible (bread, rice etc)

Why would you recommend full fat mince twice a day which is full of saturated animal fat and then tell him not to eat processed carbs? That's like telling him to it's okay to eat KFC but not Burger King.

I prefer high protein high fat low-med carbs. Id rather eat a chunk of fatty mince than a loaf of white bread

yeah cool for you mate, but the advice you are putting forward is for someone who wants to look like you, this guy is doing it the right way. have you even read what his goals are? cause your suggestions are the total opposite..

[tinytraps]

Why would you recommend full fat mince twice a day which is full of saturated animal fat and then tell him not to eat processed carbs? That's like telling him to it's okay to eat KFC but not Burger King.

I prefer high protein high fat low-med carbs. Id rather eat a chunk of fatty mince than a loaf of white bread

yeah cool for you mate, but the advice you are putting forward is for someone who wants to look like you, this guy is doing it the right way. have you even read what his goals are? cause your suggestions are the total opposite..

He wants to lose his fat and build as much muscle as he can within 6months. Kind of a conflicting goal as you know in order to lose mass you must be in a calorific deficit and to build mass you must be in a calorific surplus. What I was suggesting was a paleo type diet lots of greens fruits and vege no breads rice pasta, nuts and seeds plus all your protein sources. I suggested full fat mince only because its cheap I wasnt implying eat full fatmince all the time, but it wnt break your budget and can make it lean if you wash it down.

The reason I suggested having higher fat was for an energy source, If your on a lower carb type diet you need more dietary fat to help power through your workouts(unless you want to start using muscle as fuel). But then agen I know jack. Im just a fat f*ck.

[Ryno33]

tiny seeing as I am a student and don't have alot in terms of income I think I will add a bit of mince every now and then instead of the chicken, fish or red meat.

with meal 5 and 6 being both meat should I decide one or the other to have meat? 3 servings of 300-400 grams of meat doesn't sound quite right. Should I just replace the 6 with a mass gainer or protein shake?

Also I just checked my body fat percentage online and I range between 27%-30% (gah!)

Lol technically I'm clinically obese but I'm not fat just real stocky?

Is it possible for me to shred the weight and gain muscle?

[tomsammce]

Is it possible for me to shred the weight and gain muscle?

yes this is very possible for you, why dont you just eat 200gm of lean meat per meal? didnt really notice you were having 300-400gms until now.

150-200gm of chicken will be sufficient for you.

150-200gm of grilled chicken breast is alot better for you and more beneficial than 300-400gm of fat mince

if i were you and my bodyfat was that high and i was on a student budget i would rather even have 160gm of chicken than a bigger serving of fatty mince. you gotta be realistic and work out what you can afford and think about how serious you are about reaching your goals

[Ryno33]

Hey so I just checked again on a few other sites about body fat percentage and apparently there not to accurate as I only used a measuring tape, Would I go to my doctor to get an accurate reading or a specialist? Also thanks for updating me on how much I should be eating ill def. save a bit more now

[tomsammce]

you go to a nutrionalist normally there will be someone in your gym. there are lots of different methods to taking someones bodyfat so its hard to determine what is accurate and what is not. the main thing is to just see the same person for your tests and they will do the test the same way each time that way u will see your getting results. where as if you went to a couple diff people now one might say u are 20%bf and another might say you are 25%bf that is because they do it differently.

now go do yr diet we gave you and train hard and you wont need a bodyfat test just look in mirrior and see your results with your eyes.

[Ryno33]

thanks tom, Happy to say im seeing awesome results and rather fast I may add. Thought I might give you guys a quick run down of the situation at the moment.

Currently going to the gym almost everyday except sat and sun. Each day a different muscle group eg monday biceps and triceps. Gym time about 1-2hours.

Diet is:

Meal 1 (7 AM)

1 cup of dry oats mixed with water or 5-6 wheatbix with ultra trim milk (weebit)

2 whole eggs

Meal 2 (9 AM)

1 cup of brown rice, seasoning, maybe a bit of meat

Meal 3 (12 Noon) right before gym

2 cups of green beans, broccoli or any other desired vegetable

300 grams of chicken, turkey, or lean fish

protein shake, pre workout drink,

2-4 wheatbix with ultra trim milk depending how bad I think I need the carbs

Meal 4 (3-4 PM)

Protein shake right after gym,

sometimes half a cup of brown rice or brown bread

Meal 5 (6 PM)

1 cup of brown rice, or medium sized kumura, maybe even a kumura

2 cups of green beans, broccoli or any other veg

200-400grams of chicken, turkey, or lean fish

Meal 6 (8 PM)

300-400g of red meat or chicken or fish,

some more rice or wheatbix

I know the diet has changed slightly and if you guys think there needs to be changes in order to help me shred faster and gain more then I'll def do what you guys recommend (as always).

Look forward to hearing from you guys!

[Ronin]

I realise I'm probably a little late to this particular party, but just wanted to ask if you have worked out what your daily calorie requirements are, and how many you're getting from this diet?

[Ryno33]

hey mate thanks for popping into the post,

Your not late at all I like to think this post is still flaming hot!

To be honest I havnt done that yet, ill get to it asap and post results!

Cheers