Had my first ever trips to the gym last week!
 

And it hurts !! :1orglaugh

It's only taken me 33 years but i got there in the end. It's not to lose weight or anything. Quite the opposite actually. Trying to bulk up a little and eat a shitload in the process.

Will see how it works out. I'll either get bored VERY quickly, or stick to it and finally change my body shape which i've had since High School :1orglaugh

If you get REALLY FUCKING SORE? Don't give up. Just lighten up. We all want to do it in a day, which of course isn't possible.

Diet, start off with low weight, small weight. Fell the burn but don't think you can cut it the fuck out in a week. That will leave you laid up in bed for two weeks.

Chill, treadmill, some arms at like 10-15lbs... maybe bench like 60-80 lbs. It will happen.

Also, don't worry about other assholes in the gym if you go to a public one. You're doing the right thing.

Best advice? DIET and CARDIO > BOOZE and WEIGHTS

The cardio will make everything fall into place naturally as you get healthier. Good luck on your journey :thumbsup

I hope a big ass muslim sat either side of you, staring you in the eye and waving the Blag Flag of Islam while you pumped your flabby ass. :1orglaugh

Its one helluva ride....slow and steady wins the race! If you need any diet/training advice I'd be more than welcome to offer a hand. What are you starting at height/weight wise?

And this healthy mother fucker right here knows what he is talking about. :2 cents:

:thumbsup

Keep it up until at least 20 or so consecutive sessions, after which it will gradually become second nature.

ps. if you get bored occupy yourself while working out or switch the exercises up (which you'll want to do anyhow for continued growth/progress)

Right now i am 155 lbs and about 5' 11"...

Thanks !!!!!!!!! :thumbsup

audiobooks/podcasts are the answer to the boredom.

for me at least.

if you focus on building muscle, the fat will take care of itself.

if most people understood this, there'd be less people losing weight and gaining it all back. Good luck, and just remember to judge your progress by the mirror or tape measure -- not by the scale.

Solid advice here...youll pack a good 10-15lbs on in no time. After that is the hard part :1orglaugh. I started at 115 and got into the 190's at my heaviest...in the 175-180 range now. Much more practical and im not force feeding myself 24/7 :1orglaugh

35 was when I started to put on weight....

I used to go 6 days a week, now I only do 4 a week

Aspirin is your best friend the first couple of weeks at the gym. Your second best friend is water.

After a couple of weeks the intense pain from using muscles that you have not really worked out before (just walking doesn't count) will STOP hurting like that so as others have said "don't give up" it will pass and you will start to see definition and be motivated to keep it up!

Now get to the gym - NOW!

Also, remember that you make progress when out of the gym -- so don't go every day.

Don't stick to set number of reps and sets. Do what feels right for your body.

My bench press numbers have shot up recently by taking a week off (sometimes two) in between heavy bench press days. Finally in the 225 club.

How important is protein shakes to you guys ?

I spent £35 (say $55) on a tub which has lasted only 10 days (3 shakes each day)...

I get Nitrotech for about $35 at Vitamin Shoppe and that lasts for about 3 weeks for me. But I don't do 3 a day...I get a lot of my protein from meals.

I have 1 shake a day post workout the rest is from whole food sources. I took a lot of protein supplementation out by using liquid egg whites...they're pasteurized and do not have the slimy consistency of a raw egg white (or risk of salmonella). I take that and mix it with Walden Farms calorie free chocolate syrup...tastes like yohoo. Ill do that 1-2x a day depending on my schedule. being that you are 155 I think you can get all your required nutrition from whole food sources without any issues. The key here is to not eat as much as humanly possible. I did that and all you do is gain fat with a little bit more muscle. Take the lean bulking approach, eat slightly over maintenance and gain as much lean mass as possible while keeping fat gains down. Quality of your calories is huge in bodybuilding. Its not just cals in vs cals out.

these days if i go in gym i think i may die the next day :)

I could barely drive my car after my first visit to the gym. You will like the results and you will love the gym.

Oh that was a laugh. The journey home. I was gear crunching and all over the place. So basically i was driving like my gf...

It's the price you pay. :upsidedow Results won't happen overnight but you'll notice them eventually, keep it up pal.

Protein shakes help, especially post workout but try and get the rest of your protein intake from other sources. I don't eat fish so things like tuna are off the table for me. I get all my meats, poultry, egg whites, etc. from here now: http://www.musclefood.com/ - very very convenient and exceptional quality. Their chicken breasts are amazing! The hache steaks BRILLIANT!

dont be aggressive at the start that can make you quit very fast

Even Low Dose of Aspirin Can Cause Intestinal Bleeding

http://www.webmd.com/news/20001109/e...tinal-bleeding

I agree with Phil, you can get all the nutrients you need from real food plus you get the added benefits of all the micro nutrients that you won't get from protein shakes.

Shakes are only supposed to be a supplement, not a replacement for a good diet.

A couple of things I'll add

1) Don't overtrain, most people make this mistake and end up injuring themselves. Your rest days are crucial for recovery.
2) Get your diet right, having a healthy diet is key. Cut out the junk food and the alcohol
3) Patience - You're not going to get results overnight so don't give up in the first few weeks
4) Training partner - Find someone to train with. Not only will this push you but you won't get bored or give up as easily
5) Do you want a six pack? If so, don't do too much ab work in the beginning because those abs won't be visible until you're below 10% body fat.

Also it's worth reading sites like Mens Fitness for useful/interesting articles. I can also recommend a few YouTube channels if you're interested

I have given him all the advice under the sun, I was even at home in Scotland last week, with him 4-5 days and he still won't listen. He trains with my brother, who knows his shit, he is on a solid cut right now and about to start a new bulk in 3-4 weeks. Scotts problem is he is a very fussy eater, he doesn't eat chicken. I laid out his workout plan for him, my brother confirmed it was good to go, I gave him a meal plan but the way he eats, he needs the protein shakes to reach the goal.

I eat chicken 4-5 days a week, 1 protein shake per day, plenty of nuts, milk, fruit, veggies. Scott won't do much of that. He needs to start eating some boiled eggs for breakfast with some fruit, that would be a huge breakthrough for him.

I get Gold Standard, 5lb tub from vitamin shoppe for $55, I told Scott to get the same one but in the UK, the 2lb tub is the same price as the 5lb tub in USA.

I had chicken for the first time yesterday FYI... :winkwink:

Haha gotta eat big to get big....im eating close to 2lbs of ground turkey a day on top of 20-30 egg whites (liquid), post workout shake, and other meals. You need protein to grow my friend!

I walk 4 days a week about 3.5 miles a day. The the Gym the same 4 days. about 1.15 hours per day.

This is what i follow pretty religiously:

Meal 1:
12oz liquid whites
1cup oatmeal OR 4 slices Ezekiel bread OR 1.25 cups rice
¼ cup berries (black/blue/rasp) (OPTIONAL)
2 fish oil caps

Meal 2:
8oz Steak
1cup green veggies

Meal 3:
6-8oz Chicken or turkey or tilapia
1 cup jasmine rice or 8 oz yam

Meal 4:
8 oz chicken, turkey, or tilapia
1 cup green veggies

Meal 5: 1-1.5 hr before workout
6 oz Chicken or 6 oz tilapia
8oz sweet potato OR 1 cup jasmine Rice (10oz or 1.25c on legs and chest day)

intraworkout (during)
1.5 scoops aminolinx by ProSupps + ½ scoop Karbolyn

Meal 6 :Immediately POST WORKOUT:

1.5 scoops ISOFLEX
1.5 scoops KARBOLYN


1 HOUR LATER
Meal 6:
10oz liquid whites or 6oz Turkey or 8 oz tilapia
1 cup any green veggie
2 fish oil caps + 1 serving natural PB


If still awake::: another meal is okay must be 6oz tilapia OR can of tuna (plain)



NOTES:

-If its not on the diet don’t eat it

-OFF Training DAYS- cut carbs in HALF

-Fluids - Must have at least 1.5 gallons of water per day (count the Green Tea as water). Stay away from fruit juice. Keep the sugars low to zero. Diet Soda is okay once a day

-Splenda, truvia, mustard, hot sauce, sugar free ketchup, and seasonings are all okay

-CHEAT MEAL—1-2 cheat MEALS per week

Wow, pretty intense. Think it will be a slow but sure route for me. Introducing something new most days. As Ross said i have always been fussy as hell when it comes to food. Since i have never been heavy in weight, i've never really paid much attention.

I'm actually curious now about your current build sir. Got any pics you'd share on here ??

Actually gym is not my style but do not give it up :thumbsup

For when you are doing cardio, get a Ipod and listen to some music. It helps me. 20 minutes on the bicycle and 20 minutes on a treadmill. I don't listen to it when I use the weight machines.

post some pic to see the effect :pimp

Well you have to realize that with your increased physical activity you will need to make up those calories PLUS cals/nutrients used to recover from your workout.

Me before and after new diet - http://i57.tinypic.com/ad11.jpg
GF before and after new diet - http://i62.tinypic.com/334kjmo.jpg

We both follow similar meal plans hers is just less calories...about 1/2 of what I eat.

What was the period between pic 1 and 2? Amazing progress. It's sad how many people think that eating a lot of food and working out will make them look like you, or bigger, in a matter of weeks. A lot of people don't realize the time, effort and committment it takes to get the way you look. Kudos man.

Thanks! I worked my ass off trying to "get ready" for a vacation lol. It was great motivation to get me where I really wanted to be. There is about 9 months between the 2 pictures, I was 170 in the above picture at around 11/12% bodyfat, 185 in the last picture at 7%

I am going for 7 yrs now, about 6 months per year, its good time killer, you feel better and gain muscle

if it burns and hurts that means u are putting in work. when i played ball i worked out 3 times a day.

for you gaining size will require a lot more calories. 155 is pretty light, hard to go wrong at that weight as long as weight training is a part of it.


dude, stop calling it a club.. when you get to 315 maybe... hehe

Hey Phil, those pics are impressive!

What do you do about fat gains while trying to bulk, while I know its impossible not to gain fat when trying to bulk ideally I would like to keep it to a minimum. Cut carbs and up the cardio?

Thank you! Honestly when I switched over to my new diet and added in cardio I recomped to what you see as the end result. I upped my calories about 50-100 cals every 2 weeks progressively for 32 weeks and was able to shred up and gain some size.

Wow, quite incredible sir !! :thumbsup

Pretty solid. My goal for the next 12 weeks is to cut from 198lbs to 185lbs (6' 1") then do a recomp.

You definitely can do both at the same time and id venture to say you can lose that 13lbs in 1/2 the time you gave yourself. I got my results eating 320G+ carbs a day

Even his before picture looks better than most guys after pic.

Yeah basically. But still incredible the change even from that. Kudos ! :thumbsup

What percentage of guys can bench 2 plates? 10% maybe? I'd call that a club.

Anyway, I can do 225 for 6 reps and my one rep max is about 260. I'm on my way to 315 if I keep working at it.

here's some reading...
If you can bench over 225, you're a big bad man. Here's why: : bodybuilding