Male 21 / Weights Virgin (help needed) <detailed post>

nah_biy!

Vital Statistics
Sex:
Male
Age:
21
Height:
6foot1
Weight:
75kg
Body Fat:
Unfortunately I'm not certain on this, but suffice to say I've a light frame and I'm relatively thin in the upper body, a slight, and I do say very slight belly forming. Relatively large legs, some what muscular calves and thighs [years of cycling]

In summary, thinner than average for my height and weight?

Goals
To bulk up my upper body, not to the extent of ridiculous, but to gain greater biceps and pec muscles, while working on my lower abdomen.

I want to stay fit and retain a healthy diet through it also.

As it stands I'm somewhat intimidated heading to the weights section of the gym, I could easily cycle 15k, run 10k and row 2k in the gym or out on the road, and be ready for more, its the weights section I want to try and introduce also.
Current Diet In Detail
Previously the 3 square meals a day.

Cereal Breakfast w/ full fat milk

Lunching @ noon : 6 slices of bread + filling [cheese ham etc.]

Evening Dinner: 5/6 Potatoes, veg and red meat or chicken

But now I find myself snacking between each meal on another sandwhich maybe or some chicken and so on. And I feel hungrier also due to going to the gym.

I do in general avoid sugary and crappy foods but they do creep in every so often also.

Drinking 6-7 litres of milk outside of foods also.



Current Training Regime
~2 times a week (1 hour-1,5hours each stint)

[Attending college with a very well stocked gym so these hours can and will be greatly increased if nessacary]

As previously mentioned Treadmill / Ski Machine, Bike, Rowing machine. Little or no weights whatso ever.

Notes

I'm in no way trying to turn myself into Brian O Driscoll over night but I would like to somehow at least shrug part of this skinny frame off, I find that I am eating quite alot of food as it stands and I've seen lads my age do this and just start putting weight on, and turn out to be very bellied come 25/26/27.

I have the will power and can dedicate the time, its really the intimidation factor of it all, and a real, oh god, where to start feeling.

If this isn't detailed enough please point to where I need to explain more and I will be happy to answer.

All help and advice is greatly appreciated.

Thanks,
Graham

Chucky the tree

Do you want us to post up a routine for you? Do you need advice on what excercises to do?

Do you want a full body workout or divide it into a split? i.e on monday do chest biceps, wednesday back, triceps. Friday - legs shoulder or something similiar.

A few general points. You will need to get plenty of protien in your diet. Set up an account on www.fitday.com and enter the foots you eat and see what it comes to. For every lb you weigh, try get them same amount of grams in portien and carbs.

Switch your milk to low fat. If you eat white bread, switch to brown. Going by your current diet, you getting no where near enough calories.

Start eating 5/6 meals a day now. What breakfest is it? Oatmeal is very good breakfest. Get plenty of water aswell, at least 2 litres every day. but going by your milk, you'll probaly spend most of your day pissing.

You shouldnt feel intimidated at all. Everyone starts at the bottom. Concentrate on getting your correct form, rather then worrying about the weight you are lifting. The amount of people i see swinging a big **** off weight up and done when doing a bicep curl is unreal. A complete waste of time.

TerrorFirmer

6 or 7 litres of milk....a day? That just isn't healthy. That about 12-14 pints, which of full fat milk, would translate to about 3000 calories from milk alone....somehow I don't think this is correct.

ApeXaviour

HavoK wrote:

6 or 7 litres of milk....a day? That just isn't healthy. That about 12-14 pints, which of full fat milk, would translate to about 3000 calories from milk alone....somehow I don't think this is correct.

Even if it was skimmed milk, the amount of lactase you'd have to produce can't be good. You actually cannot physically produce enough to digest 3.5 litres in one hour. ie it will be coming back out both ways.

That's not to say milk is not good! Too much of anything is bad though so I'd advise keep it to 2-3 litres a day. And switch to half-fat or skim if you're worried about the belly.

amazingemmet

I was in roughly the same stats as you a few months a go i now weigh 90kg and am approaching single digit bf%

First thing first, you need to eat more i took the "see food" diet i.e eat as much clean food as possible a day
Here's my sample diet to give you the idea

8am Porridge with protein mixed in, 2 eggs scrambled on toast

10ish am, chicken fillet brown bread some salad etc

1300: chicken or turkey, brown rice/ cous cous, salad and maybe a shake as well

1600: snack of nuts and dried fruit etc

pre gym: brown bread sandwhich: generally chicken or turkey with cheese and salad

post gym: shake, 2:1 ratio protein to carbs

dinner: Meat and veg not much carby food though

snack: various bits and bobs no carbs though

bed: protein shake with a spoon or two of olive oil mixed with it, Doesn't taste as bad as it sounds

Supplements, flax seed oil, Zma or a zinc supp, multi-vitamin, creatine and whey protein

My basic program which i think is a great for beginners is

Deadlift 2x8 (2 sets of 8 reps)
Squat 2x8
military press 2x8
Supported bent over row 2x8
chin ups/lat pull down if you can't chin 2x8 (palms away grip)
bench press 2x8
Dips 2x8

Everytime you do the program change the order of the exercises. and goodle them if you don't know what they are stick with that program for 2 months and see how you do. Also limit your cardio work as much as possible.

nah_biy!

Ok cool I'll try get my head around that, as regards the milk that should have been glasses, ie. half pint minimum.

I'm not 100% certain on names equipment and so on but I'm sure good old google will help out

Cheers

Chucky the tree

google smoogle.

http://www.exrx.net/Lists/Directory.html

Thats pretty much all you will need. Click on the right sit for a list of excercises for said muscle group.

Transform

Brian o driscoll - i would aim a little higher than him!

Though he is looking better this season

daveirl

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amazingemmet

Sorry that was meant to be 8-10 reps oops

Dragan

daveirl wrote:

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Because he has to stop drinking so much in season?

daveirl

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