Joining gym - And actually take it seriously this time!

[Little Butch]

I've decided I'm going to join the gym and actually take it serious this time!
My aim is to bulk up, I'm 19, 5ft 8 and only weigh 9 stone..

I know diet is a big part of it and I get a chance to eat at roughly 6am, 10am, 12:30pm, 3pm and then whenever I have my dinner in the evening so I have time to get 5 meals in a day. What should I be eating, how much etc?

When I join the gym I'll get them to set me up a routine but I'm guessing big weights with less reps?

It probably gets asked alot but how long will it take until I see gains?
Should I go gym everyday after work or say 3 times a week? My job's very physical 9 hours each day so I'm usually shatted come 4pm but I'm going to give it a proper shot this time!

Cheers

[FloppyRaccoon]

I'm 20, at Uni right now and recently started taking it a bit more serious.

Currently going 3 times a week with this routine:

Mon: Back + Biceps
Wed: Legs + Shoulders
Fri: Chest + Triceps

I do abs every day I'm in the gym.

The tricky bit for me is getting enough protein, so I'm using 2 protein shakes a day, one in the morning and one post-workout/late afternoon.

There's a lot of really useful info around the internet, worth having a look.

I enjoy my workouts, especially when the gyms quiet.

[N88]

Google stronglifts for an excellent beginner routine

[Ordinary_Chap]

Little Butch said:

I've decided I'm going to join the gym and actually take it serious this time!
My aim is to bulk up, I'm 19, 5ft 8 and only weigh 9 stone..

I know diet is a big part of it and I get a chance to eat at roughly 6am, 10am, 12:30pm, 3pm and then whenever I have my dinner in the evening so I have time to get 5 meals in a day. What should I be eating, how much etc?

When I join the gym I'll get them to set me up a routine but I'm guessing big weights with less reps?

It probably gets asked alot but how long will it take until I see gains?
Should I go gym everyday after work or say 3 times a week? My job's very physical 9 hours each day so I'm usually shatted come 4pm but I'm going to give it a proper shot this time!

Cheers

In terms of diet, there is a lot of variables and sometimes its trial and error. However given your size, weight and work level in the first instance it maybe worth trying to simply eat more (read high protein) and monitoring fat levels.

In terms of training given you are tired quite often from your work, I'd recommend no more than 3 hard training sessions a week, you simply will not grow if you do not have enough recovery time. Your body grows when you are resting, not in the gym. If you are tired you should also try to maximize sleep.

So I'd suggest something like the above routine, lots of eating (high protein foods) and lots of rest and monitor your fat levels, when fat becomes a problem its time tune the diet but given your height and weight right now that doesn't look like an issue.

Oh and comes and join us on the transformation threads (see stickies at the top of the health matters page) for more advice and support!

Lee

[Little Butch]

Thanks guys!
That sounds like a decen routine mate, think I'll stick to something like that.

Im eat the most on my first break at 10am, so something like porridge and a protein shake in the morning, couple of chicken sandwiches, an apple and a tin of tuna at 10, sausage roll, two boiled eggs at 12:30, then a pack o crisps and another chicken sandwich at 3.. Does that sound enough/too much?

Is it wise to take a protein shake first thing in the morning? And even on my days off the gym should I take a protein shake in the evening?

[Silvs]

Little Butch said:

Thanks guys!
That sounds like a decen routine mate, think I'll stick to something like that.

Im eat the most on my first break at 10am, so something like porridge and a protein shake in the morning, couple of chicken sandwiches, an apple and a tin of tuna at 10, sausage roll, two boiled eggs at 12:30, then a pack o crisps and another chicken sandwich at 3.. Does that sound enough/too much?

Is it wise to take a protein shake first thing in the morning? And even on my days off the gym should I take a protein shake in the evening?

Sounds like quite a lot of bread. I tend to have a mass of chicken and salad/ cous cous. Bread, even wholemeal, can be quite stodgy. Nothing wrong with a sandwich but 3 a day is too much.

You can't eat enough chicken in my opinion. It can be expensive so get yourself to your butcher as you will get a much better deal and then freeze it!

You will know when you are eating enough protien... you will smell it

3 sessions a week is just right. Don't forget to do some CV work as well. Nothing worse than people who walk into the gym, lift and leave. Warm up properly, stetch out and then lift and cool down. 15/20 mins on a bike or x-trainer, will help to make your bulking more lean and then easier to cut when you want to.

[Little Butch]

I've got a mate who works in a butchers so when I get paid Wednesday I'll be making a little visit
How much roughly would last me a week not including evening meals as parents cook that?
Also, I've been told to buy this, is it any good?

http://www.google.co.uk/products/catalog?q=mammoth...

[Silvs]

If you don't have to worry about your main meal I would try to put down 2 x breasts a day and maybe 2 shakes.

Can't comment on that powder as I have never used it. I use MyProtein, personally I find it a little bit more natural and sports orientated rather than towards bodybuilding. There are some seriously strong compounds out there if you want it.

Are you looking for lean or monsterous?

[Little Butch]

I'm small built anyway but due to my job I'm strong for my size but I'd like to look a bit bigger (summer beach body I suppose) realistically I'd like to put on a stone..

So something like this?

6am: Bowl of Porridge and a Shake.
10am: Brown bread chicken breast sandwich with mayo, Sausage Roll, pack of crisps & 1 boiled Egg. (I'm at my hungriest here I find!)
12:30pm: Pack of crisps, another boiled egg and sausage roll.
3pm: Not sure?

I'll probably finish gym about 5/5:30 so I'll take another protein shake then?

And then my usual meal in the evening..

What shake should I buy as I have no idea where to start?!

Cheers for the help, it really is much appreciated!

[Silvs]

Little Butch said:

I'm small built anyway but due to my job I'm strong for my size but I'd like to look a bit bigger (summer beach body I suppose) realistically I'd like to put on a stone..

So something like this?

6am: Bowl of Porridge and a Shake.
10am: Brown bread chicken breast sandwich with mayo, Sausage Roll, pack of crisps & 1 boiled Egg. (I'm at my hungriest here I find!)
12:30pm: Pack of crisps, another boiled egg and sausage roll.
3pm: Not sure?

I'll probably finish gym about 5/5:30 so I'll take another protein shake then?

And then my usual meal in the evening..

What shake should I buy as I have no idea where to start?!

Cheers for the help, it really is much appreciated!

Still somethings I would get rid of. I would swap the sausage rolls for fruit. Have some nuts, like a handfull of cashews.

This is the protein I have. link

I swap crisps and chocolate for one of these in chocolate orange

The only supplements I take are a multivitamin, just from asda.
and Creatine in capsule form here. Taking 2 before a work out, and 2 before breakfast and dinner.


I am about your height 5ft 8" and 13.5 stone, around 13% body fat. No need to have anything else but everyone does things different. You will have to see what works for you.

[Ordinary_Chap]

Good ideas on the food swap Silvs!

[Little Butch]

Cheers mate, I'll start off with that powder and flapjacks and see how I go

Think I'll start with

6am: Bowl of Porridge and a Shake.
10am: Brown bread chicken breast sandwich with mayo, Pro Flapjack, an apple & 1 boiled Egg.
12:30pm: Plain Chicken breast, Pro Flapjack and another Apple.
3pm: Paste mixed with Tuna?

As well as bulking up I'm looking forward to eating a more healthy diet which hopefully I'll feel better for?
At the moment I consume harldy any fruit/veg at all as I don't like veg :/ But two Apples today and an orange juice should be more healthy surely?

I know I'm only small but does that diet seem enough to you?

Sorry for all the questions, It's just I feel like there's so much information out there.. My mind's boggling!

Edited by Little Butch on Sunday 4th March 13:14

[Silvs]

That diet looks much better than before. The key next is to get the portion size right. You should notice gains by the large increase of protein. Eat normal sized things, You can never have enough fruit and veg, and should be where you turn if you are hungry. You will be suprised how much a protein shake or flapjack will fill you up.

I am not a veg person but sometimes have chicken with Carrot, Broccolli and green beans and it is more than enough to fill me up.

You don't want to eat much bigger than that to start. Get into the gym and lift big. See what happens in 6 weeks. If you aren't gaining then eat more. You have to be realistic, you will not be ripped by summer but you should easily put a nice amount of mass on.

There is no formula. Some things work for one and not another. For me it is all about keeping it simple. Eat well and lift big. Just get started and make every effort to stay away from stty food and drink as they will undo your hard work far quicker than you would think.

Within 3/4 weeks you will feel much better and healthier and you get to a point where you stop wanting bad foods.


Just as a guideline, Last year, on Bicep curls I was doing 6 reps of 8kgs 3 times. I now do 12 reps of 18kgs 5 times. No steroids just a clean diet.

[Little Butch]

Thankyou, you've been very helpful!
I'm just going to buy normal flapjacks for now as I'm skint, hopefully they'll still provide plenty of good stuff?

Now off to tescos to get my weeks worth of goodies..

[Silvs]

Normal flapjacks bad, too much butter in them

[Hoofy]

Little Butch said:

At the moment I consume harldy any fruit/veg at all as I don't like veg :/ But two Apples today and an orange juice should be more healthy surely?

It's more healthy but not healthy enough. There's a strong link between not eating fresh vegetables (ie cooked vegetables are not good enough) and oesophageal cancer (which is a tough cancer to beat because you only find out you have it when it's stage 3-4).

Oh, eat lots of carbs to get fat and protein to build the muscle. You can strip the fat later.

[Haggleburyfinius]

Silvs said:

. You have to be realistic, you will not be ripped by summer but you should easily put a nice amount of mass on.

I reckon in three months he will be looking pretty good! at 9 stone the OP's body fat can't be high so just adding half a stone of muscle will make a huge difference.

[deadmau5]

Little Butch said:

I've got a mate who works in a butchers so when I get paid Wednesday I'll be making a little visit
How much roughly would last me a week not including evening meals as parents cook that?
Also, I've been told to buy this, is it any good?

http://www.google.co.uk/products/catalog?q=mammoth...

I have used this stuff and I wouldn't recommend it. At your weight you won't need that many calories, and also it's horrible stuff to mix. You have to have 4 scoops of it as well. You need to use a blender otherwise you'll have loads of lumps in it. I have been using USN Muscle Fuel Anabolic and mixing in 100g of MyProtein powdered oats, it's not that cheap but it's pretty effective. 4kg is about £50.

http://stronglifts.com/stronglifts-5x5-beginner-st... <---- I cannot recommend this enough! I've been doing in since October and have gained a lot of strength and size (24lbs).

[FloppyRaccoon]

Silvs said:

You will know when you are eating enough protien... you will smell it

[Little Butch]

Going to buy some total gainer off myprotein and join the gym later.. Payday!

I'm also going to get some nuts as an evening snack, I didn't realise they were packed with so many calories!