General Advice to a novice

joejoem

Hey I just saw the other thread and the advice coming from Joc so I was hoping to get the same from experienced gym users. While I am fairly recent in the game I have a good basic knowledge so with all due respect to you all I would love just to hear from the experts like Joc, Transform, easygainer etc, but if you have something important to add....

Me 6' 7", 14.25 stone, 24 years old


My GoalTo improve the body I have now. I am close to a "permanant" (when I say that I mean when I walk its there, or when I lean forward or back etc but the muscles arent as visable as I would like.) six pack, and my chest and shoulders are developing and I would like to bring them further. I have no reason fro extra strenth and I dont want to be enourmous, I would just like to improve what I have and reach apoint where I didnt think there was much more I could do to improve my body, I would probably aim to put on another stone. Also general fitness is imortant to me, but I do quite a bit of cardio too.



My Diet

Breakfast - Whey Shake with porridge oats thrown in, some natural jogurt and a spoon of honey. Two slices of wholegrain toast with flora and honey.

11am - one (half) tuna sambo (tuna, low fat mayo, onion and tomato) & a piece of fruit (apple or bananna)

1pm - three tuna sambos (three halves)


3pm - two pieces of fruit and some nunts (either redskin peanuts or walnuts)

6pm - dinner. Grilled chicken salad or steak and salad


8:30 - some fruit


11pm - protein shake

(On gym night add protein shake afterwards (around 9pm) & creatine shake at the mo)

I have one crash meal a week, usually something like a fry on a sunday morning.

My gym routine is

Monday - Chest & back 1 1/2 hrs - 2 hrs then soccer for an hour, five a side, allot of running

Tuesday off (maybe some abbs)

Wenesday - Shoulders and Arms 1 1/2 hrs - 2 hrs then soccer for an hour, five a side, allot of running

Thursday off

Friday - Chest and back 1 1/2 hrs - 2 hrs.

Sunday - Shoulders and Arms, legs 3 - 3 1/2 hours

The supps Im on are just wheny protein and creatine which I am nearly finished. I think thats all! I also take Vitamin E and Centrum A - Zink

joc_06

well since your goals are very general id say you really arent going too far wrong at all.
diet is always the first thing to improve and you have that sorted.
unless you're competitevly involved then your training seems ok.

the only advice i can give is get your body fat tested and start doing it regulary using the exact same means every 6 weeks or so. if you drop a % then you'll have your 6 pack. no other way unfortunately.

other than that unless you actually get some serious goals like bench 100kg, or 100m under 12s then i cant really help.
At your height there are lots of things you could be great at!
Ever play rugby or basketball?? Ever measure your Vertical Jump? If its around 30" you could have some serious currency in those sports considering your height.

I spose im kinda obsessed with goals and being the best at something. I'll probably never get there but i'll prob never stop trying to get there either. I just dont understand GENERAL.

BFS. a T.L.A. i live by...

joejoem

joc_06 wrote:

BFS. a T.L.A. i live by...

Big Fcuking Swing & Toora Loora Aldi?

Thanks though! Yeah I do want to set myself goals, and to Bench 100kg is one of them, I hope to have that by christmas, Im on 60kgs minus bar now

Transform

joejoem wrote:

Big Fcuking Swing & Toora Loora Aldi?

Thanks though! Yeah I do want to set myself goals, and to Bench 100kg is one of them, I hope to have that by christmas, Im on 60kgs minus bar now

The way you outlined what and how you are getting in great shape should be the format for all future posts - excellent!!

On the nutrition -
1. use butter (really butter in a block) not the plastic flora rubbish, lotsof posts on this before so i will not go into how bad it is.

2. Use a better mulitvit. supplement as centrum are very weak and of poor quality - i personally recommend Neways, Solgar, Quest or twin labs.

3. Let us know the brand of the protein supplement as quality varies

4. Overall nutrition is very sound and it sounds like alot to most but readers should not your height and weight - hence you need to eat more

Training

Good overall program i however would never spend more than 1 hr doing my weights - this is just persaonal as i tend to train HIT style.

Vary reps, sets and pairing of exercises regularly i.e almost every week.

e.g. chest & Triceps, legs and back etc or even one whole week focusing mainly on one muscle group - blitzing.

Keep it up and its good to post about success and progress rather than another post on talking about it so well done

joc_06

Transform wrote:

i tend to train HIT style.

:eek:
big no no in my book

Transform

joc_06 wrote:

:eek:
big no no in my book

Joc 06 there is no one best way- i have trained and trained people for years using so many methods. HIT, hardgainer, bbuilding, low reps, high reps, supersetting, blitzing every week i would use different methods and for what i want it works well for me

Joejoem let us know how you get on

joejoem

Thanks for the advice, I will do, just so I know, what is a HIT program?

joc_06

true there is no one best way but for power athletes HIT is the worst method ever.
Its basically doing one set to failure. the power you build under complete fatigue is supposed to be greater than when you are doing low reps high intensity.
Its basically the greatest load of horsesh!t ever. Maybe it would work for bodybuilders, i dont know but for athletes its nonsense.

http://www.charliefrancis.com/index.php?option=com_content&task=view&id=25&Itemid=2