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AverageJoe
03-29-09, 12:06 pm
Hey, I am new to the forum and after doing a few research I have made a diet and workout. Any advice will be appreciated as I am new to bodybuilding.

Stats:
Male
Height 5'2 (I know pretty short heh)
Weight: 141.5 lbs
Age: 17
Goal(s): Get big ...

I have contacted (through email) Mr. Farnsworth haven't got a response yet

Meal 1
3-4 Whole White Eggs, 1/2 cup of whole grain oatmeal, 1 cup of milk

Meal 2
Protein Shake (1 to 2 scoop(s) of Mass XXX or Muscle Milk)

Meal 3
Tuna, Slices of whole wheat bread

Meal 4
Protein Shake (1 to 2 scoop(s) of Mass XXX or Muscle Milk)

Meal 5
Steak
Baked Potato
Vegetables

Or 2 Tuna Sandwiches

Meal 6
Protein Shake (1 to 2 scoop(s) of Mass XXX or Muscle Milk)

How much calories, protein and water etc will I need each day to satisfy my bodies needs?


The home workout below utilizes Dumbbells and Flat/Incline Bench.

Day 1 - Chest, Triceps:
Incline Dumbbell Bench Press- 3 sets of 15, 8, 6 reps
Flat Dumbbell Bench Press- 3 sets of 15, 8, 6 reps
Flat Dumbbell Fly- 3 sets of 15, 10, 8 reps
Seated Dumbbell Triceps Extension- 3 sets of 15, 10, 8 reps
Lying Dumbbell Triceps Extension- 3 sets of 15, 10, 8 reps

Day 2 - Back, Biceps, Abs:
Bent-Over Dumbbell Row- 3 sets of 15, 8, 6 reps
One-Arm Dumbbell Row- 3 sets of 15, 8, 6 reps
Dumbbell Deadlift- 3 sets of 15, 8, 6 reps
Standing Dumbbell Biceps Curl- 3 sets of 15, 10, 8 reps
Seated Dumbbell Concentration Curl- 3 sets of 15, 10, 8 reps
Crunch- 3 sets of 25 reps

Day 3 - Quadriceps, Hamstrings, Calves:
Dumbbell Squat- 4 sets of 15, 10, 8, 6 reps
Dumbbell Lunge- 4 sets of 15, 12, 10, 8 reps
Dumbbell Stiff-Legged Deadlift- 4 sets of 15, 12, 10, 8 reps
Standing Dumbbell Calf Raise- 4 sets of 15, 12, 10, 8 reps

Day 4 - Shoulders, Traps, Abs:
Seated Dumbbell Shoulder Press- 3 sets of 15, 8, 6 reps
Standing Dumbbell Lateral Raise- 3 sets of 15, 10, 8 reps
Bent-Over Dumbbell Lateral Raise- 3 sets of 15, 10, 8 reps
Dumbbell Shrug- 3 sets of 15, 10, 8 reps
Crunch- 3 sets of 25 reps

shizz702
03-29-09, 12:38 pm
If you are just starting out, and your goal is to get big, I'll make it as simple as possible for you.

Do this routine: http://forum.bodybuilding.com/showthread.php?t=998224

Drink a gallon, yes a gallon, of milk a day, and eat plenty of good clean food.

Do that and you will be a whole new man within a few months, gains of 20+ lbs within a few months are not uncommon doing exactly that.

prowrestler
03-29-09, 12:39 pm
you look pretty educated. keep it up. do more reading, its never enough.


k, so at 140ish, and 17, big factor IMO, youll need 3500-4000 cals and about 250-280 protien a day.

if your not growin weekly, eat more and pay closer attention to the training. normaly a case of eating though. when an exercise grows dull, switch it up.

prowrestler
03-29-09, 12:41 pm
If you are just starting out, and your goal is to get big, I'll make it as simple as possible for you.

Do this routine: http://forum.bodybuilding.com/showthread.php?t=998224

Drink a gallon, yes a gallon, of milk a day, and eat plenty of good clean food.

Do that and you will be a whole new man within a few months, gains of 20+ lbs within a few months are not uncommon doing exactly that.

ya and that routine, i missed it when i was posting lol

the gallon of milk is a good lil trick, if you cant stomach it, try half a gallon and 12 eggs.

sanga
03-29-09, 2:21 pm
Hey, I am new to the forum and after doing a few research I have made a diet and workout. Any advice will be appreciated as I am new to bodybuilding.

Stats:
Male
Height 5'2 (I know pretty short heh)
Weight: 141.5 lbs
Age: 17
Goal(s): Get big ...

I have contacted (through email) Mr. Farnsworth haven't got a response yet

Meal 1
3-4 Whole White Eggs, 1/2 cup of whole grain oatmeal, 1 cup of milk

Meal 2
Protein Shake (1 to 2 scoop(s) of Mass XXX or Muscle Milk)

Meal 3
Tuna, Slices of whole wheat bread

Meal 4
Protein Shake (1 to 2 scoop(s) of Mass XXX or Muscle Milk)

Meal 5
Steak
Baked Potato
Vegetables

Or 2 Tuna Sandwiches

Meal 6
Protein Shake (1 to 2 scoop(s) of Mass XXX or Muscle Milk)

How much calories, protein and water etc will I need each day to satisfy my bodies needs?


The home workout below utilizes Dumbbells and Flat/Incline Bench.

Day 1 - Chest, Triceps:
Incline Dumbbell Bench Press- 3 sets of 15, 8, 6 reps
Flat Dumbbell Bench Press- 3 sets of 15, 8, 6 reps
Flat Dumbbell Fly- 3 sets of 15, 10, 8 reps
Seated Dumbbell Triceps Extension- 3 sets of 15, 10, 8 reps
Lying Dumbbell Triceps Extension- 3 sets of 15, 10, 8 reps

Day 2 - Back, Biceps, Abs:
Bent-Over Dumbbell Row- 3 sets of 15, 8, 6 reps
One-Arm Dumbbell Row- 3 sets of 15, 8, 6 reps
Dumbbell Deadlift- 3 sets of 15, 8, 6 reps
Standing Dumbbell Biceps Curl- 3 sets of 15, 10, 8 reps
Seated Dumbbell Concentration Curl- 3 sets of 15, 10, 8 reps
Crunch- 3 sets of 25 reps

Day 3 - Quadriceps, Hamstrings, Calves:
Dumbbell Squat- 4 sets of 15, 10, 8, 6 reps
Dumbbell Lunge- 4 sets of 15, 12, 10, 8 reps
Dumbbell Stiff-Legged Deadlift- 4 sets of 15, 12, 10, 8 reps
Standing Dumbbell Calf Raise- 4 sets of 15, 12, 10, 8 reps

Day 4 - Shoulders, Traps, Abs:
Seated Dumbbell Shoulder Press- 3 sets of 15, 8, 6 reps
Standing Dumbbell Lateral Raise- 3 sets of 15, 10, 8 reps
Bent-Over Dumbbell Lateral Raise- 3 sets of 15, 10, 8 reps
Dumbbell Shrug- 3 sets of 15, 10, 8 reps
Crunch- 3 sets of 25 reps


IMO far too much training for a beginner but why not post this in The Freaks thread in ask the pros, Mr. Farnsworth will answer there, everyone will be able to read his reply and advice then..

mritter3
03-29-09, 4:49 pm
ok first off you need to eat more, too much training, stick to the basic heavy compound movements, bench, deads, squat, mil press, chins, lift heavy weights and low reps, also you don't want to mention any other supp companies on this page(muscle milk) may want to check out the rules section bro. take your time and do plenty of research on this site, there is a ton of information. good luck

AverageJoe
03-30-09, 6:04 pm
If you are just starting out, and your goal is to get big, I'll make it as simple as possible for you.

Do this routine: http://forum.bodybuilding.com/showthread.php?t=998224

Drink a gallon, yes a gallon, of milk a day, and eat plenty of good clean food.

Do that and you will be a whole new man within a few months, gains of 20+ lbs within a few months are not uncommon doing exactly that.

Do I drink the gallon of milk in one sitting or periodical throughout the day? Will this trick along with the weight training allow me to gain weight or mass? I want to get big but, not fat.

My goal is really to get big (a little bigger)as this guy http://bodyspace.bodybuilding.com/Dalorenzo/ . A lot of people say he is on steroids however, I am not an expert when it comes knowing when someone uses body enhancers are not.

Thanks, for the help btw

prowrestler
03-30-09, 6:21 pm
u drink the gallon in 1 sitting and your gonna go in a calorie defficit in a matter of minutes

drink threw out the day.

there is no way to tell if a person uses A.A.S. or growth factors unless he is tested for it. people are jelous and use the "roid finger" as an excuse as to why someone is better then them.