TSR Muscle Building Society For Men

I'm back from my first gym session, now I've got to go for my second one. I'll be back soon though to answer all your questions so hold on for a bit !

hmm i'll consider the pic thing but, come to think of it, i think that - at the moment - my body's quite similar to that of charlotte church. like this pic actually http://justjared.buzznet.com/images/2006/05/charlotte-church-bikini.jpg just that i'm a shorter version. i suppose.

so as you can see i'm quite desperate to... change.

now can the advice be ph9-ish? the charlotte church thing is scarily accurate y'know.

enjoy your sesh at the gym

I'm still considering whether or not I should stick with splits in my work outs or start doing something like TBT instead.

major binge today but I dont care been to gym today and need this binge to get out of my system then ill feel alright again.
advice?
going for a major run tomorrow morning :d
and need to go to the doctors about my periods
woot for being a ********.

I'm a total noob when it comes to building anything, pretty much ever since I stopped sports.

I have a bench press and alot of free time on my hands. Where do I start?

i'm going to jump on ExNihilo's bandwagon as well, if there's room. although now i'm at the bottom of the list i'll have to wait :'(

as for frame size, my wrist is 5.5", however when i was born all my dad could say was LOOK AT THOSE FOREARMS! and i've generally been wide all my life. i'm 5'8". since youre doing a veggie friendly diet for lillian i can just adapt that i guess.

question: i'm going swimming tomorrow. is this a waste of my time? i hear conflicting views. i'm not sure i can face weights etc. if i swam 30-60 mins 5 x per week would i get toned and hott? when i go swimming how far should i aim to swim?

(p.s. today i had 69g of protein - 21% of overall cals, not bad for a veggie eh?)

exnihilo you've become our fitness guru

nihilo why do you go twice per day?

Lol, Hmm, if you're like her you need to go on a cut first to get toned and actually have visible muscle. Again, I'll recommend you the same thing as Lilian, but with a few things changed.

Training regime: Bill Starrs 5x5, Read more about it here:

http://www.geocities.com/elitemadcow...Linear_5x5.htm

Follow the program exactly. It's more or less based on the big three compound lifts: Bench press, Squats and Deadlifts.

You'll need to do quite a heavy weight, A weight you can lift 5 times but no more (Positive failure on 5th rep.) This regime is for beginners and will give you a nice little overall layer of muscle to start on.

Diet: Needless to say, your protein intake must be 1g/lb of Bodyweight. You can get this from drinking Whey protein shakes, depending on your choice, milk, eggs, cottage cheese and every kind of meat on the planet. Keep your calorie intake in 500 cal DEFICIT for a month on this diet. Just find any product with high protein which is suitable to your diet. Eat complex carbs before and after your workouts, make sure you drink a fast absorbing protein after your workout (Whey.) If you choose to do so, Eat your cottage cheese right before bed because it has Casein which is digested over 8 hours so it makes you stay Anabolic for the night. A cutting diet is based on High protein, medium carbs, low fat. You want to be cutting out EVERY fatty food possible. You have restrict yourself to meat, eggs, dairy, fruit, veg, poultry etc. No processed foods. You're allowed one BIG cheat meal a week for that stuff so save it for then. For Cardio I'll recommend MAX-OT style cardio (Don't follow the weights program, too complex for you atm.) www.ast-ss.com -> MAX-OT. Do cardio everyday in addition to that. Weight lifting is very very efficient on terms of calorie burning, I burn 700+ calories in my very short workouts.. Wrist size 5.5 probably places you in.. Ectomorph regions, but you've probably put on weight due to your sedentary lifestyle and bad eating habits, Were you thin as a child? or chubby?

Swimming is quite a good calorie burning activity, but only if you're swimming laps. If you're just floating around then no So don't float around, Get in, Do as many laps as you can to failure, get out. Eat complex carbs before you go for the swim so you have enough energy to actually do this to your full potential
No, You wouldn't get toned and hot from just swimming, you'll gain a base but it'll mostly be composed of fast twitch muscle which isn't dense/sexy looking. I'm afraid you'll have to lift weights and get some more protein in there girl!
Wrist size 5.5 probably places you in.. Ectomorph regions. Were you thin as a child? or chubby?
QUOTE]

i was chubby as a child. ("LOOK AT THOSE FOREARMS!"), until i was 10, then i slimmed down, then i got chubby again, it's only in the last 2 yrs i;ve been slim.

could u estimate how many g of f/c/p and overall cals should i aim for on days where i exercise, days when i lift, days when i dont?
(female aged 19, 57kg, 5'8" : BMR=1429)

dammit i'll have to lift weights. i dont suppose swimming is detrimental though. and swimmers look hot, right

(female aged 19, 57kg, 5'8" : BMR=1429)

Yep. Weight lifting > Cardio.

'The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.'

Sounds like my physique (but erm, whats BMR? Same as BMI?)
BMR is basal metabolic rate, i.e. what i would burn if i stayed in bed all day doing nothing. wow, if you have the same physique as me that's dead cool, i've never met anyone whose said that!

As an ectomorph myself, I have been recommended to eat 'whatever I like and lift heavy' by a trainer. Now although this isn't going to guarantee me the same excellent results as if I'd sort my diet out plus lifting heavy, its a nice way to get into weight lifting if it all feels a bit overwhelming. There is so much to learn! Just a suggestion....



Have you ever lifted before? Its so much more satisfying than cardio.