Just joined back gym - help!

rizzee

Hi, i'm a 6ft, 18 y.o male and around 10 and a half stone.

I've always been quite healthy throughout my life, participating in sports teams, gym the odd time etc. I just got a gym membership for a local gym down the road so i'd like to get into the gym full time (4-6 times a week?)

My aims are to put on a bit of weight and muscle.(some people say i'm skinny, others say i'm fairly muscley & toned -it's a bit of a mix) I want to effectively see results on my arm muscles, abdominals, legs and back.

I just don't know where to start, thats why I need help! What foods etc. would I need to eat? What has lots of carbs?

What fitness plans would you recommend in the gym? I've lots of questions bursting to come out but I can't really explain them if you get


me! I'm sure you know what I mean anyway Any advice/suggestions would be brill Thanks a million!

rizzee

Anyone? I've been trying to find fitness routines/plans online without sucess. Also looking for dietary plans.

Thinking of starting next week sometime if I get it sorted properly Cheers!

bigstar

you need lots of food. milk is great, nuts, peanut butter, cheese, all dairy really. just more food in general. 10.5 stone is very light for your height, so just eat more and see how you get on.

for a routine google starting strength, its a good place to start. and eat.

squod

There is starting strength. Also there are build your own programme yokes online.
http://www.bodybuilding.com/fun/workoutdatabase.htm

Or maybe a three day split routine. Three sets of eight reps of each exercise, at a weight you find challenging. Please get an instructor to teach you how to do these. Not something to try by yourself.

Day one
Bench Press
Inline Press
Tricep dips
Cable Tricep Kick-Backs.

Day two
Squat
Machine leg extension
Machine leg curl

Day three
Deadlift
Pull-ups or lat-pull down
Barbell Shoulder Press
Dumb-bell Lateral Raises
Cable Bicep-Curl

Eros_Panties

I was in exactly the same position about 6 months ago. 6ft and I was about the same weight (actually lighter).

Diet is really important. The first month or two I was at the gym I maintained my usual diet and while I got fitter nothing happened. anyway the pin dropped when I switched my diet.

I've gained about 8 kilo's since...

Here's my general diet.

Mornings
2 boiled eggs (with either orange juice or a pint of milk)
11:00
two banana's maybe an apple
2:00
pasta salad with cheese and boiled egg
dinner
something wih chicken / pork chop / steak /meatballs
7:00
125 grams of walnuts with pint of milk
supper
protein shake / warm milk.

then as random snacks and drinks over the course of the day I'll have a tin of tuna, more milk (lots of milk I aim for at least 2 litres a day), whey, bananas,walnuts.

about 3100 calories a day. I took me ages to get used to eating so often but now its second nature. I actually find myself having to resist occasionally.

I'm a beginner compared to most people here but seeing as you seem to share similiar issues to me I thought I'd share what worked FOR ME.. your mileage may vary

as for gym workouts free weights work way better than machines. squats ftw.. even though my technique still needs work