Beginning weight training

Borger

Hey this is my first time in this forum and i would like to ask you guys for some advice! I am 17 and I really want to start doing weights.... both for strength and for bulk. I weigh 64Kg and i would really like to increase this over the next few months. Can you give me any tips on diet and what exercises I should do to start with and are supplements a good idea? I'd appreciate any advice you could give me!:o

EileenG

Eat clean. Lots of fresh unprocesssed food, eggs, oily fish, fresh meat and chicken, lots and lots of green veg, some olive oil, dairy, fruit, wholegrains. Cut out the junk, all the sugary processed crap that most supermarkets are full of. Cottage cheese is a good snack.

Include a quality protein, a healthy fat and a green veg in every meal. Add fruit, nuts, wholegrains etc as suits your goals. Take a whey shake after heavy lifting, real food the rest of the time.

In the gym, lift heavy, concentrating on compound lifts like squats, deadlifts, bench press, pull-ups, dips, bentover rows, stiffleg deadlifts, military press etc. www.exrx.net is a great site for showing you how to do them.

Nate--IRL--

Posted from another thread.......

Read this guide, read it again. Print it out and read it again. When you think you have a handle on what it is saying, read it twice more just to make sure.

Then go here to learn how to lift properly.

All the information you need is there in those 2 links, the rest is up to you.

Nate

discus

That first link is a great read!

Borger

thank you for the links. I am sure they will provide very useful in the future!:)
this new diet i have to go on will be a challenge but i think i am up to it! just one more question. would dumbell exercise rather than benching be better for me or does it matter? personally i prefer using dumbells

EileenG

Barbells are better for building mass, and increasing overall strength, but dumbbells are also great for more specific work, and for doing one side at a time, or if you are working without a spotter.

Ideally, do both.

Keyser Söze

im quite similar to this guy although im 20, can anyone suggest a good protein supplement to take post workout?

EileenG

Basic whey protein. ON do a very popular one, with lots of nice flavours, but really, any whey is fine. Don't get anything with the word Mass or Gain in the name.

Keyser Söze

EileenG wrote: »

Basic whey protein. ON do a very popular one, with lots of nice flavours, but really, any whey is fine. Don't get anything with the word Mass or Gain in the name.

Can you explain why? because I am looking to bulk up.
Thanks for the response

EileenG

Keyser Söze wrote: »

Can you explain why? because I am looking to bulk up.
Thanks for the response

In that case, it's not so bad, but it's much cheaper to make your own weight gain mix. Why pay for a lot of added sugar when you can add your own for next to nothing.

Whey plus glucose plus creatine is a good mass builder.

Keyser Söze

EileenG wrote: »

In that case, it's not so bad, but it's much cheaper to make your own weight gain mix. Why pay for a lot of added sugar when you can add your own for next to nothing.

Whey plus glucose plus creatine is a good mass builder.

cool, thanks, gonna stay any from creatine though, i heard about mass x from nutrition x as a good weight gainer?

EileenG

The first ingredient is sugar, and it's only 30% protein.

Why are you staying away from creatine? Not everyone responds to it, but for the majority who do, it's an excellent supplement.

Keyser Söze

EileenG wrote: »

The first ingredient is sugar, and it's only 30% protein.

Why are you staying away from creatine? Not everyone responds to it, but for the majority who do, it's an excellent supplement.

30% feck that, just a personal thing on the creatine nothing else.
Alright thanks for the info appreciate it! Will have to do a bit of research to find the right protein supplement.

Keyser Söze

this is the one im on about just in case, says low in sugars? http://www.nutritionx.ie/products/mass-x/

Nate--IRL--

Get some Whey, flavour with honey. 82% Protein and very cheap.

Try here http://www.myprotein.co.uk/bulk-supplies/unflavoured-protein/impact-whey-protein-(unflavoured)/

Somebody will be along soon with a 5% discoiunt code you can use too.......

Edit:-

Keyser Söze wrote: »

this is the one im on about just in case, says low in sugars? http://www.nutritionx.ie/products/mass-x/

58% Carbs & 30% Protein according to the Nutritional information page

Nate

Keyser Söze

Thanks for the help!

Brian?

Nate--IRL-- wrote: »

Get some Whey, flavour with honey. 82% Protein and very cheap.

Try here http://www.myprotein.co.uk/bulk-supplies/unflavoured-protein/impact-whey-protein-(unflavoured)/

Somebody will be along soon with a 5% discoiunt code you can use too.......

Edit:-


58% Carbs & 30% Protein according to the Nutritional information page

Nate

I like the way that the tag line says "Low in sugar and fats" but the first ingredient is maltodextrin.

Keyser Söze

thers no getting away from the sugar is there?!

Nate--IRL--

Keyser Söze wrote: »

thers no getting away from the sugar is there?!

Carbs (fast= Sugars & slow= starches,etc.) Have their place while bulking (esp. post workout) but you have to be aware of what you are consuming, and why. Understand what you are consuming and you are more than half way to you goals

BTW if it wasn't obvious, he was commenting on the Mass X not the Whey, the quote system didn't work out right.

Nate

j1974

EileenG wrote: »

Eat clean. Lots of fresh unprocesssed food, eggs, oily fish, fresh meat and chicken, lots and lots of green veg, some olive oil, dairy, fruit, wholegrains. Cut out the junk, all the sugary processed crap that most supermarkets are full of. Cottage cheese is a good snack.

Include a quality protein, a healthy fat and a green veg in every meal. Add fruit, nuts, wholegrains etc as suits your goals. Take a whey shake after heavy lifting, real food the rest of the time.

In the gym, lift heavy, concentrating on compound lifts like squats, deadlifts, bench press, pull-ups, dips, bentover rows, stiffleg deadlifts, military press etc. www.exrx.net is a great site for showing you how to do them.

that's some damn great advice. Kudos on the Protein shake comment, ONLY after training. REAL food rules.