[Pitt1988]

Thought I'd ask some of the hardcore gym goers on here for some advice, the internet just seems to be full of contradictory advice.

Basically I am 6' 3" and currently weigh 90kg, admittedly I have some body fat otherwise I'd probably look a bit of a tank.

But, currently I am not too interested in doing cardio and have been concentrating on putting on muscle. Don't go to the gym but have a bench and dumbells at home so can manage the main muscle groups in the garage, and have been doing so 5 days a week.

I have been mixing my exercises up quite a lot to keep my body guessing, as well as keeping it a generally high intensity workout with supersets.

Babbled on a bit there, sorry! What I was getting down to was some advice on diet. I know it's fairly obvious that, to put on muscle, I am going to have to up my calorie intake somewhat but am unsure as to whether this could just lead to putting on more weight in fat.

A general days diet for me would be something along the lines of: 1 protein shake in the morning, one post workout, porridge with banana and honey, tin of tuna, salad with olive oil all over it and snack of another couple of pieces of fruit.

Writing that out, it actually seems very little. Anyone point me in the right direction of what to eat, when and how much etc. Thanks for taking half an hour of your life to read all that!

Cheers guys!

[mikestraws]

(Original post by Pitt1988)
I have been mixing my exercises up quite a lot to keep my body guessing

This part made me lol the most.

Basically, to put on muscle, you are going to put on some fat. Don't worry about it.

You'll make more gains on a better routine no doubt.

[Pitt1988]

(Original post by mikestraws)
This part made me lol the most.

Basically, to put on muscle, you are going to put on some fat. Don't worry about it.

You'll make more gains on a better routine no doubt.

Oh, that'll be some random **** I've got from my friend the internet then?

So basically stick to the same routine and muscle group for each day, per week?

Just not really sure what to eat, I know that I obviously shouldn't be eating takeaways and crap. But could it be as simple as munching a tin of beans, more canned tuna and some other lean meats every day?

[mikestraws]

(Original post by Pitt1988)
Oh, that'll be some random **** I've got from my friend the internet then?

So basically stick to the same routine and muscle group for each day, per week?

Just not really sure what to eat, I know that I obviously shouldn't be eating takeaways and crap. But could it be as simple as munching a tin of beans, more canned tuna and some other lean meats every day?

This should give you the right idea.

[Sammydemon]

(Original post by Pitt1988)
Oh, that'll be some random **** I've got from my friend the internet then?

So basically stick to the same routine and muscle group for each day, per week?

Just not really sure what to eat, I know that I obviously shouldn't be eating takeaways and crap. But could it be as simple as munching a tin of beans, more canned tuna and some other lean meats every day?

How do you manage a workout of different sets of muscles each day? Tell me what you general weekly routine is.

[Pitt1988]

TOUCHÉ. Guy made me laugh, sense talker.

[Pitt1988]

(Original post by Sammydemon)
How do you manage a workout of different sets of muscles each day? Tell me what you general weekly routine is.

I think I might have phrased that wrong to be honest, thought it may have been misunderstood.
Like I say, I haven't been sticking to a set routine and muscle group each day, it's just been constantly changed. But I have been working biceps, triceps, back, shoulders, traps, lats, abs and legs, throughout the course of the week

But just today for instance I did bench (though my bar is flimsy as hell, can only manage 50 on it which is fine, for now) Doing like 4sets of 15 reps. Inbetween each set was 10 curls on each arm with 13kg. No rest between.
After that was back (couldn't name the exercise but knees bent, back straight lifting bar and weights to my chest and back) 4 sets of 10 at 50kg. Inbetween that, shrugs with same bar and weight. No rest between.
Finished off with 21's, 4 sets with 25kg. On top of that, the usual 50 press ups in the morning, 50 before bed.
Admittedly though, today wasn't a long or particularly strenuous workout as I've not been feeling great.

Need to go out and get a new bar very soon, the weight's getting a little easier.

But, as I have already been corrected. I need to sort out a proper routine, focus a lot more on punishing just one of two muscle groups, instead of going in and out of different ones each time. More compound sets I guess.

[Sammydemon]

(Original post by Pitt1988)
I think I might have phrased that wrong to be honest, thought it may have been misunderstood.
Like I say, I haven't been sticking to a set routine and muscle group each day, it's just been constantly changed. But I have been working biceps, triceps, back, shoulders, traps, lats, abs and legs, throughout the course of the week

But just today for instance I did bench (though my bar is flimsy as hell, can only manage 50 on it which is fine, for now) Doing like 4sets of 15 reps. Inbetween each set was 10 curls on each arm with 13kg. No rest between.
After that was back (couldn't name the exercise but knees bent, back straight lifting bar and weights to my chest and back) 4 sets of 10 at 50kg. Inbetween that, shrugs with same bar and weight. No rest between.
Finished off with 21's, 4 sets with 25kg. On top of that, the usual 50 press ups in the morning, 50 before bed.
Admittedly though, today wasn't a long or particularly strenuous workout as I've not been feeling great.

Need to go out and get a new bar very soon, the weight's getting a little easier.

But, as I have already been corrected. I need to sort out a proper routine, focus a lot more on punishing just one of two muscle groups, instead of going in and out of different ones each time. More compound sets I guess.

You need to do both fewer sets and fewer reps as well as more weight. 3 sets of 5 is always the best place to start. Are you really benching (with proper form) 50 for all those reps and 4 sets? I struggle to manage 45kg with 3x5.

As for your routine you should basically go by starting strength at least to begin with:

A: Squat 3x5, Bench 3x5 and deadlift 3x5
B: Squat 3x5, Overhead press 3x5 and power clean 3x5

You can add another weight exercise if you wish but don't go too mad, those lifts are all compound and will work all important muscles. Lift you max for each exercise.

[Pitt1988]

(Original post by Sammydemon)
You need to do both fewer sets and fewer reps as well as more weight. 3 sets of 5 is always the best place to start. Are you really benching (with proper form) 50 for all those reps and 4 sets? I struggle to manage 45kg with 3x5.

As for your routine you should basically go by starting strength at least to begin with:

A: Squat 3x5, Bench 3x5 and deadlift 3x5
B: Squat 3x5, Overhead press 3x5 and power clean 3x5

You can add another weight exercise if you wish but don't go too mad, those lifts are all compound and will work all important muscles. Lift you max for each exercise.

Yeah, my chest has never been a problem. Proper form, wide grip, all the way down to touch my chest. Makes me look pretty out of proportion actually; big chest with arms that don't match lol.

Cheers for that like. I'll look at doing that to start with then, will probably incorporate 1 muscle group at the end, each time.

[Pitt1988]

(Original post by Sammydemon)
You need to do both fewer sets and fewer reps as well as more weight. 3 sets of 5 is always the best place to start. Are you really benching (with proper form) 50 for all those reps and 4 sets? I struggle to manage 45kg with 3x5.

As for your routine you should basically go by starting strength at least to begin with:

A: Squat 3x5, Bench 3x5 and deadlift 3x5
B: Squat 3x5, Overhead press 3x5 and power clean 3x5

You can add another weight exercise if you wish but don't go too mad, those lifts are all compound and will work all important muscles. Lift you max for each exercise.

Just did the first routine today with another weight exercise. Never done squats before but **** me, there's muscles in my legs that I never knew existed. Killing!

[Sammydemon]

(Original post by Pitt1988)
Just did the first routine today with another weight exercise. Never done squats before but **** me, there's muscles in my legs that I never knew existed. Killing!

Yes, the squat is easily the most important lifts. You will really feel it for the first couple of weeks. I hope your form is spot on before you start adding weight and finding your max. If you are lifting badly you can really injure yourself or cause long term damage. Remember:

Neutral back/spine (inclusing your head, keep it facing forward!)
Ass out
Below parallel
Weight on your flat foot (no toes!)

You don't want to be doing the 1/4 squats or 1/2 squats you see in commercial gyms. Consult (decent) Youtube videos or a good book if you aren't sure. Anything by Rippletoe is trustworthy.

[Pitt1988]

(Original post by Sammydemon)
Yes, the squat is easily the most important lifts. You will really feel it for the first couple of weeks. I hope your form is spot on before you start adding weight and finding your max. If you are lifting badly you can really injure yourself or cause long term damage. Remember:

Neutral back/spine (inclusing your head, keep it facing forward!)
Ass out
Below parallel
Weight on your flat foot (no toes!)

You don't want to be doing the 1/4 squats or 1/2 squats you see in commercial gyms. Consult (decent) Youtube videos or a good book if you aren't sure. Anything by Rippletoe is trustworthy.

I'm pretty sure I got it right, though I had to put some padding at the top of my back to rest the bar; it was killing the top of my spine with the weight on it. I can tell I'm going to find it harder tomorrow, probably going to end up with a bit of cramp at some point later on. Can honestly say I don't think I have ever used them muscles before.

I started with about 35kg, don't want to risk trying anything too heavy when I'm here on my own; probably end up killing myself.

[Sammydemon]

(Original post by Pitt1988)
I'm pretty sure I got it right, though I had to put some padding at the top of my back to rest the bar; it was killing the top of my spine with the weight on it. I can tell I'm going to find it harder tomorrow, probably going to end up with a bit of cramp at some point later on. Can honestly say I don't think I have ever used them muscles before.

I started with about 35kg, don't want to risk trying anything too heavy when I'm here on my own; probably end up killing myself.

Yes that sounds about right and 35kg is a good start, I think that was my first squat too. I maintain that you should double check on your form though, its by far the most important thing. There are so many people you see in the gym that think they know what they are doing but really, have no clue at all. Also, you'll get used to the weight of the bar on the top of your spine, I don't use one of those pads and am lifting 70kg now, which is more than my body weight.

[Pitt1988]

(Original post by Sammydemon)
Yes that sounds about right and 35kg is a good start, I think that was my first squat too. I maintain that you should double check on your form though, its by far the most important thing. There are so many people you see in the gym that think they know what they are doing but really, have no clue at all. Also, you'll get used to the weight of the bar on the top of your spine, I don't use one of those pads and am lifting 70kg now, which is more than my body weight.

Did the same again today and didn't feel too bad!

Just ordered some supplements as well, see how they go. Got it from myprotein, you used them before?

Bought a bundle of true whey, fructose, Conjugated Linoleic Acid tablets, Creatine Ethyl Ester tablets and HMB amino acid tabs.

To be fair, I'm not convinced as to the effect of them but gonna give it all a bash for as long as they last. I'm sure the least that concoction will do is give me more energy / better recovery and the protein will do the obvious.

[TheInformer]

(Original post by Pitt1988)
supps

You went a bit overboard on the supplements there lol.

Stick to the basics - whey and creatine, until you have a better idea of what you're doing.

[Sammydemon]

(Original post by Pitt1988)
Did the same again today and didn't feel too bad!

Just ordered some supplements as well, see how they go. Got it from myprotein, you used them before?

Bought a bundle of true whey, fructose, Conjugated Linoleic Acid tablets, Creatine Ethyl Ester tablets and HMB amino acid tabs.

To be fair, I'm not convinced as to the effect of them but gonna give it all a bash for as long as they last. I'm sure the least that concoction will do is give me more energy / better recovery and the protein will do the obvious.

Sorry, delayed reply...

I have never used supplements before but a friend has just ordered a massive tub of whey so I might take some off his hands and give it a try. I usually just drink milk and eat as well as possible.

If you really want to pop something useful then use steroids, but if you don't fancy the side effects, don't bother!

[Pitt1988]

(Original post by Sammydemon)
Sorry, delayed reply...

I have never used supplements before but a friend has just ordered a massive tub of whey so I might take some off his hands and give it a try. I usually just drink milk and eat as well as possible.

If you really want to pop something useful then use steroids, but if you don't fancy the side effects, don't bother!

No worries.

I was debating steroids but I think I do enough damage to my liver anyway and I'd feel like I was cheating a bit. I just got my delivery yesterday afternoon so did my first day with it today, as well as eating substantially but well at the same time. If you ever buy some whey, I'd advise the raspberry ripple flavour, it's delightful lol!