Find fields & stores near you!
Find fields and stores
Zipcode
PbNation News
PbNation News
Community Focus
Community Focus

Reply
 
Thread Tools
Old 03-31-2014, 08:53 AM #1
_MattAttack
 
 
_MattAttack's Avatar
 
Join Date: Oct 2013
Location: Texas
_MattAttack owns a Planet Eclipse Geo
_MattAttack has achieved Level 1 in PbNation Pursuit
_MattAttack has achieved Level 2 in PbNation Pursuit
New Lifter Help!

Ok guys, I barely started working out about 5 months ago and haven't really noticed much change yet. I've gained some weight (started at 119 and I'm now 135) and I've also been able to do more weight in my exercises. I'm really busy with school so the only time I have to workout is at school during my weights class which is roughly 40 mins long and then I go after school for another hour. The point that I'm trying to get to here is what kind of vitamins, protein, and any other supplements should I be taking to gain some more weight and keep building muscle. A list of everything, tips, and a meal plan would be greatly appreciated.

I'm 18 years old, weigh 135 pounds, 5 feet 8 inches tall, I don't know how much body fat I have. (I don't know much about lifting so go easy on me please :p) Thank you!
__________________
Pink Geo 2
Houston [COLOR="rgb(255, 0, 255)"]Heat[/color]
_MattAttack is offline   Reply With Quote
Old 03-31-2014, 10:03 AM #2
tanner202
 
 
tanner202's Avatar
 
Join Date: Dec 2006
Eat (a lot), lift heavy (Starting strength), Sleep.
__________________
"If you are reading this, thank a teacher.
If you are reading this in English, thank a soldier."

"Originally posted by pillowpants: i dont know how to decipher this chart, then again, i do go to a community college."
"Originally posted by Mr.AmaZiN: did you just use an apostrophe for want?"
"Originally posted by pb123456789: Or call her a **** and proceed to textrape her."
"Originally posted by dualimpact: They haven't walked in on me but they know, I'm a screamer."
tanner202 is offline   Reply With Quote
Old 03-31-2014, 10:12 AM #3
Barber
Moose Krew.
 
Barber's Avatar
 
Join Date: Jan 2004
Location: 765
 has been a member for 10 years
Barber plays in the PSP
Barber plays in the APPA D4 division
How about you make a list of everything, such as a workout and diet plan, and then we will critique it?

Helpful hint: Googling for a beginner lifting and diet routine will probably help.
__________________
ÚSKay All Day
Barber is online now   Reply With Quote
Old 03-31-2014, 11:03 AM #4
_MattAttack
 
 
_MattAttack's Avatar
 
Join Date: Oct 2013
Location: Texas
_MattAttack owns a Planet Eclipse Geo
_MattAttack has achieved Level 1 in PbNation Pursuit
_MattAttack has achieved Level 2 in PbNation Pursuit
Ok well I usually eat a pretty decent healthy meal at least 4 times a week. Nothing specific but like chicken, vegetables, salad. I drink at least 4 to 5 bottles of water a day. I workout upper body Monday, Wednesday, and Friday. Lower body Tuesday and Thursday.

Upper body workout:
1.Normal bench press - 4 sets 10,8,8,8 reps. Add a little weight each time, start at 50% my max, end at about 90% my max.
2.Decline bench press - 4 sets 10,8,8,8 reps. Add a little weight each time, start at 50% my max, end at about 75% my max.
3.Dumbbell Shoulder Press - 3 sets 10 reps each.
4.Dumbell Flys - 2 sets 10 reps each.
5.Bicep Curls 4 sets 12 reps each.
6.Tricep Extension 4 sets 12 reps each.
7.In and Outs for ab muscles 4 sets 30 reps each
8.Ab Twists 2 sets 25 reps each
( Sometimes we do different exercises to work out these basic muscle groups.)

Lower Body Workout:
1. Back Squat 4 sets 10 reps each. Increase weight each set
2. Barbell Lunges 4 sets 10 reps each, keep same weight
3. BOSU ball squats 4 sets 10 reps each
4. Barbell thrusters 2 sets 16 reps each, keep same weight
5. One leg squats 4 sets 10 reps each.
(And again we do some different exercises that work the same muscles.)

A better workout plan for a big chest, biceps, triceps, legs would be much appreciated.
__________________
Pink Geo 2
Houston [COLOR="rgb(255, 0, 255)"]Heat[/color]
_MattAttack is offline   Reply With Quote
Old 03-31-2014, 11:04 AM #5
Pirate Mafia
Affiliated
 
Pirate Mafia's Avatar
 
Join Date: Jun 2007
Location: Sussex County
Look at Starting Strength

And whats your daily protein, carb and fat intake look like?
__________________
Ogrestrength.com
OgrestrengthPharmacology.com
I starve to live free from fear, to free myself before I disappear, I am forever more than just surviving, this is my life and this life is my diamond.
Pirate Mafia is offline   Reply With Quote
Old 03-31-2014, 11:09 AM #6
_MattAttack
 
 
_MattAttack's Avatar
 
Join Date: Oct 2013
Location: Texas
_MattAttack owns a Planet Eclipse Geo
_MattAttack has achieved Level 1 in PbNation Pursuit
_MattAttack has achieved Level 2 in PbNation Pursuit
Quote:
Originally Posted by Pirate Mafia View Post
Look at Starting Strength And whats your daily protein, carb and fat intake look like?
I don't know about the fat and carbs intake but I do take protein after every workout. It's 32g of protein per serving and that's what I take once a day.
__________________
Pink Geo 2
Houston [COLOR="rgb(255, 0, 255)"]Heat[/color]
_MattAttack is offline   Reply With Quote
Old 03-31-2014, 11:36 AM #7
Pirate Mafia
Affiliated
 
Pirate Mafia's Avatar
 
Join Date: Jun 2007
Location: Sussex County
Aim for 0.6 g/Protein per KG of LBM every day.
__________________
Ogrestrength.com
OgrestrengthPharmacology.com
I starve to live free from fear, to free myself before I disappear, I am forever more than just surviving, this is my life and this life is my diamond.
Pirate Mafia is offline   Reply With Quote
Old 03-31-2014, 11:38 AM #8
_MattAttack
 
 
_MattAttack's Avatar
 
Join Date: Oct 2013
Location: Texas
_MattAttack owns a Planet Eclipse Geo
_MattAttack has achieved Level 1 in PbNation Pursuit
_MattAttack has achieved Level 2 in PbNation Pursuit
Quote:
Originally Posted by Pirate Mafia View Post
Aim for 0.6 g/Protein per KG of LBM every day.
ok thanks and is strength training a book?
__________________
Pink Geo 2
Houston [COLOR="rgb(255, 0, 255)"]Heat[/color]
_MattAttack is offline   Reply With Quote
Old 03-31-2014, 11:51 AM #9
Pirate Mafia
Affiliated
 
Pirate Mafia's Avatar
 
Join Date: Jun 2007
Location: Sussex County
Quote:
Originally Posted by _MattAttack View Post
ok thanks and is strength training a book?
Starting Strength? Just google it
__________________
Ogrestrength.com
OgrestrengthPharmacology.com
I starve to live free from fear, to free myself before I disappear, I am forever more than just surviving, this is my life and this life is my diamond.
Pirate Mafia is offline   Reply With Quote
Old 03-31-2014, 01:54 PM #10
_MattAttack
 
 
_MattAttack's Avatar
 
Join Date: Oct 2013
Location: Texas
_MattAttack owns a Planet Eclipse Geo
_MattAttack has achieved Level 1 in PbNation Pursuit
_MattAttack has achieved Level 2 in PbNation Pursuit
Quote:
Originally Posted by Pirate Mafia View Post
Starting Strength? Just google it
I did and what came up was a book, idk if you want me to check out a specific link or what?
__________________
Pink Geo 2
Houston [COLOR="rgb(255, 0, 255)"]Heat[/color]
_MattAttack is offline   Reply With Quote
Old 03-31-2014, 01:59 PM #11
Pirate Mafia
Affiliated
 
Pirate Mafia's Avatar
 
Join Date: Jun 2007
Location: Sussex County
Quote:
Originally Posted by _MattAttack View Post
I did and what came up was a book, idk if you want me to check out a specific link or what?
Read this: http://forum.bodybuilding.com/showthread.php?t=998224
__________________
Ogrestrength.com
OgrestrengthPharmacology.com
I starve to live free from fear, to free myself before I disappear, I am forever more than just surviving, this is my life and this life is my diamond.
Pirate Mafia is offline   Reply With Quote
Old 03-31-2014, 02:01 PM #12
_MattAttack
 
 
_MattAttack's Avatar
 
Join Date: Oct 2013
Location: Texas
_MattAttack owns a Planet Eclipse Geo
_MattAttack has achieved Level 1 in PbNation Pursuit
_MattAttack has achieved Level 2 in PbNation Pursuit
Quote:
Originally Posted by Pirate Mafia View Post
checking it out right now, could you give me a small list of your favorite muscle building exercise or any other tips? Thanks!
__________________
Pink Geo 2
Houston [COLOR="rgb(255, 0, 255)"]Heat[/color]
_MattAttack is offline   Reply With Quote
Old 03-31-2014, 03:50 PM #13
Barber
Moose Krew.
 
Barber's Avatar
 
Join Date: Jan 2004
Location: 765
 has been a member for 10 years
Barber plays in the PSP
Barber plays in the APPA D4 division
Quote:
Originally Posted by _MattAttack View Post
checking it out right now, could you give me a small list of your favorite muscle building exercise or any other tips? Thanks!
Bench
Squat
Deadlift
Overhead Press
Row

Those are my favorite muscle building activities.
__________________
ÚSKay All Day
Barber is online now   Reply With Quote
Old 03-31-2014, 05:10 PM #14
_MattAttack
 
 
_MattAttack's Avatar
 
Join Date: Oct 2013
Location: Texas
_MattAttack owns a Planet Eclipse Geo
_MattAttack has achieved Level 1 in PbNation Pursuit
_MattAttack has achieved Level 2 in PbNation Pursuit
Quote:
Originally Posted by Barber View Post
Bench Squat Deadlift Overhead Press Row Those are my favorite muscle building activities.
Do normal bench press, incline, and decline all work out different parts of the chest?
__________________
Pink Geo 2
Houston [COLOR="rgb(255, 0, 255)"]Heat[/color]
_MattAttack is offline   Reply With Quote
Old 04-04-2014, 09:05 AM #15
timoreliber
"Fear Free"
 
timoreliber's Avatar
 
Join Date: Feb 2014
Location: Akron, Ohio
Annual Supporting Member
timoreliber has achieved Level 1 in PbNation Pursuit
timoreliber has perfected Level 1 in PbNation Pursuit
timoreliber has achieved Level 2 in PbNation Pursuit
timoreliber has perfected Level 2 in PbNation Pursuit
Quote:
Originally Posted by _MattAttack View Post
Do normal bench press, incline, and decline all work out different parts of the chest?
technically yes, they also use different accessory muscles. If you are just beginning to work out you won't really have to worry about too many variations of exercises quite yet.
__________________
Healthy food and exercise, the best preventative drug money can buy.
timoreliber is offline   Reply With Quote
Old 04-04-2014, 10:38 AM #16
_MattAttack
 
 
_MattAttack's Avatar
 
Join Date: Oct 2013
Location: Texas
_MattAttack owns a Planet Eclipse Geo
_MattAttack has achieved Level 1 in PbNation Pursuit
_MattAttack has achieved Level 2 in PbNation Pursuit
Quote:
Originally Posted by timoreliber View Post
technically yes, they also use different accessory muscles. If you are just beginning to work out you won't really have to worry about too many variations of exercises quite yet.
well I'm not really a newbie beginner, I started workout out about 6 months ago. I have proper form when I squat and bench press. I can see some improvements but I want to get bigger, I'm really only seeing strength improvement right now. I weighed 119 when I first started working out and now I weigh 135, my max is going up too.
__________________
Pink Geo 2
Houston [COLOR="rgb(255, 0, 255)"]Heat[/color]
_MattAttack is offline   Reply With Quote
Old 04-04-2014, 11:02 AM #17
Barber
Moose Krew.
 
Barber's Avatar
 
Join Date: Jan 2004
Location: 765
 has been a member for 10 years
Barber plays in the PSP
Barber plays in the APPA D4 division
Quote:
Originally Posted by _MattAttack View Post
well I'm not really a newbie beginner, I started workout out about 6 months ago. I have proper form when I squat and bench press. I can see some improvements but I want to get bigger, I'm really only seeing strength improvement right now. I weighed 119 when I first started working out and now I weigh 135, my max is going up too.
Just eat more. A lot more. Solid progress though, everyone starts somewhere.

Incline, decline, and flat bench all work the chest a little differently, but if I were you I'd stick to flat bench (as per starting strength) until you get bigger/stronger. Once you have a solid base you can start experimenting with different techniques. Until then, stick with the program.
__________________
ÚSKay All Day
Barber is online now   Reply With Quote
Old 04-04-2014, 01:56 PM #18
_MattAttack
 
 
_MattAttack's Avatar
 
Join Date: Oct 2013
Location: Texas
_MattAttack owns a Planet Eclipse Geo
_MattAttack has achieved Level 1 in PbNation Pursuit
_MattAttack has achieved Level 2 in PbNation Pursuit
Quote:
Originally Posted by Barber View Post
Just eat more. A lot more. Solid progress though, everyone starts somewhere. Incline, decline, and flat bench all work the chest a little differently, but if I were you I'd stick to flat bench (as per starting strength) until you get bigger/stronger. Once you have a solid base you can start experimenting with different techniques. Until then, stick with the program.
Alright sounds good and what specific exercises do you recommend for biceps and triceps?
__________________
Pink Geo 2
Houston [COLOR="rgb(255, 0, 255)"]Heat[/color]
_MattAttack is offline   Reply With Quote
Old 04-04-2014, 03:30 PM #19
Barber
Moose Krew.
 
Barber's Avatar
 
Join Date: Jan 2004
Location: 765
 has been a member for 10 years
Barber plays in the PSP
Barber plays in the APPA D4 division
Follow Starting Strength. Any article about it will cover bi and tri exercises.

There aren't any. You don't need them. The main lifts will be enough work.
__________________
ÚSKay All Day
Barber is online now   Reply With Quote
Reply


Thread Tools

Posting Rules
Forum Jump