AFC_Schism said:
Thank you for the help and just being cool about this guys, especially Espi/CarlitosWay. I've got two guys on my dorm floor that I'm going to start going to the gym with 3 times a week and hopefully we'll be able to increase it once I get a feel for it. I'm new to this part of the forum and I was wondering if you guys could point me in the right direction for a set of work outs to do and possibly a good diet plan (I'm in college so I do have some kind of limited resources) to follow? I feel like the other half of the equation aside from the psychological aspect is that I just don't really know what I'm doing in the gym and since I have no real routine (or a routine that I can make sense of) I get discouraged because I don't start getting results.
Copy and pasted from another site....read and apply. IF you want to get the biggest and most aesthetic physique you gotta train like a bodybuilder. I don't care what anybody says. I also included some great nutrition info....guy dissing out the advice is also a licensed clinical dietitian/nutritionist who also enjoys lifting lots of slag iron
I wrote this bible about 4 times on this board over the course of a few years. I've copied and pasted it here because...
... I'm daring, maybe even double or triple or quadruple daring, and urging all on this board--newjacks, T-tards, begginers, veterans, armchair experts, editors, writers--to offer anything else useful for getting as big as possible!
We will now have a thread in which we can put an end to the utter ridiculousness that is running wild on this board - the utter insanity of thinking, speaking of, and doing the dumbest **** ever to infect ALL of physical culture. I've limited it to bodybuilding here because of the subject at hand and this is the bodybuilding forum. I do recognize that this virus of stupidity and intellectual weakness has infected ALL of the strength training world - not just bodybuilding, but personal training, powerlifting, Olympic lifting, and even the whole regular "keeping in shape" crowd (a group I respect as well).
Give it up, chumps!
> Frequency: 1 to 2 times per week per muscle group.
> Body split up over 3 to 6 sessions, depending on frequency and number of muscles trainer per session.
> 2 to 3 muscles trained at each session.
> Sets and reps: Warm up and ramp up to 1 to 2 all-out blast sets of 6 to 15 reps - depending on what you grow best from.
> 2 to 4 exercises per muscle group, including both compound and isolation exercises. Large muscles usually get 2 compound and 1 or 2 isolation exercises and small ones usually get 1 or 2 compound exercises and 1 or 2 isolation exercises.
> STEADY-STATE Cardio as need for in- and off-season for 20 to 60 minutes. YEAH, that's right - NO ****ing intervals, kettlebell complexes, sandbag hauling, or anything else that 240+ pound bodybuilders NEVER do!
I'm making a new, revised edition by adding a nutrition bible to the bible. It's not for pre-contest, but for a manageable lifestyle, get-big, feel-good diet.
> Protein. Most people set it at 1 to 2 grams per pound of bodyweight, or if going by percentage of a diet, 30 to 40% of total intake -whatever floats your boat. This topic has been beaten to death!
Protein list
pork
beef
chicken
cottage cheese
cheese
protein powder
turkey
eggs
egg whites
all kinds of fish - oily (salmon, trout, sardine, mackerel) and lean (tuna, halibut, cod, flounder, and so on)
yogurt (has carbs too - actually more carbs than protein)
Greek yogurt (less carbs, more protein)
> Starcy carbs. Most people set it as 30 to 50 percent of the diet, depending on how good they do with them. I personally do quite ****ty with a ton of starchy carbs, but if you do good with them, so be it.
Starchy carb list
quinoa
whole-grain bread
whole-grain pasta
brown rice
oatmeal
sweet potato
oat bran
corn
> Fruits, beans, veggies. This is what has been recommended to make up most of your carbs throughout the day, thanks to nutritionists Lonnie Lowery and John Berardi. I'm with them. Eat these with most of your meals and leave the starchy carbs for the post workout and breakfast meals, unless you're extremely active, have an insane caloric allotment, or do great with them.
List
All veggies
All fruits
All beans
> Fats. Make up 30 percent of the diet. 1/3 saturated, 1/3 monounsaturated, 1/3 polyunsaturated. I don't bother counting this, but make sure I get a blend of fats.
List
olive oil
fish oil (I don't take caps. I eat a piece of salmon or a can of sardines.)
flaxseeds
flaxseed oil
nuts
coconut oil
macadamia nut oil
egg yolks
full-fat cheese
medium- to high-fat meats
> P + C and P + F versus mixed meal war. Do what works for you and what you have faith in. I'm with Berardi and Lowery.
> Peri-workout. Whey and/or milk protein or can of tuna and whatever simple carb floats your damn boat! Yeah, it can be a can of coke, low-fat chocolate milk, Surge, OJ, grape juice, or Kool Aid powder. I've used all sources and I've not noticed one damn difference in my physique, strength, or recuperative ability. Or you can actually live on the edge and go next door to the Chinaman and order a SOLID MEAL (gasp) of brown rice, steamed chicken, and veggies.
> Supplements. Most are **** and unnecessary. If you're eating 6 to 10 servings of veggies and fruits per day and eating enough nutrient-dense food overall, you don't need much, if any, of them.
Now I ****ing dare anyone to tell me what else needs to be here or what else 99 percent of newbies, intermediate, and even some advanced people need!
Routines that you can follow...just apply what was said in the first part as far as how many exercises and what kind to do for each muscle
Day 1: chest, biceps
Day 2: quads, hams, calves
Day 3: off
Day 4: shoulders, tris
Day 5: off
Day 6: back, abs
or
Day 1: chest, triceps, biceps
Day 2: quads, hams, calves
Day 3: off
Day 4: shoulders, back
Day 5: off
Day 6
ff or Repeat Chest/tris/Bis etc(depending on recovery )
or what I'm doing currently
Day 1: chest, triceps
Day 2: bis, forearms, quads, hams, calves
Day 3: off
Day 4: shoulders, back
Day 5: off
Day 6: off or Repeat Chest/tris etc(depending on recovery )
Or also an upper/lower body split would be suffice (great for athletes )
Here's a good one that's very thorough
http://www.defrancostraining.com/articles.html
