starting working out.

[giorgio]

Hello everyone and happy new year,
I haven't been on this site for a long time, about three years but I used to be a member a long time ago. Just saying that to explain why my first post is a Non PE related one.
Anyway I have just started working out in the gym because i'm really skinny and i want to get bigger and I know some guys here work out so I am just looking for any advice. I have also bought some protein shake and i was wondering if i should only drink it on the days i work out or everyday?
My plan is to work out monday, wednesday, friday. Legs on monday and the rest on wednesday and friday.
Thanks a lot.

[Rum_Runner]

Best advice is eat well good protein sources fish lean red meat. Good carbs and your fruits and vegetables. Low fat dairy then you will not need many protein shakes. Start off right. If you are just starting out I would do some total body work outs. Where you use multiple muscle groups. Try not to spend more then 45 minutes in the Gym then it turns into a job.:mrgreen

[Baseballer8]

I'll bump the workout thread for you. Lots of good info



BTW nutrition is 24/7 even if you don't workout that day your body is still repairing itself. Look to get 200 total grams of protein from you diet daily. Use the protein powder only if you are lacking protein in your normal diet.

[Bootyhound]

If you are trying to really bulk up, drink as much protien and eat as much protein/food as possible...

If you are already solid and want to put on lean muscle

just before, after (if you don't have a quality meal afterwards), and before you sleep on resistance days.

Remember it is a supplement so anytime you can eat protien eggs, milk, fish, chicken etc...

than you won't need it.

You should at least eat 75% of your body weight in grams of protien, and you can mix it up.

one week go low protein, (of course don't do your most intense workout this week) and than overload on protien for a week or 2 like 1.5x's your weight.

does that make any sense, if you go on a bulking program try to eat like a Beast for 3 weeks

than just maintian weight and boost the cardio and lower fats (basically do a short-term cut cycle) and carbo's for a week or 2 before you start another bulk cycle. Try to stay close or only slightly below caloric needs dureing cut cycle

If you want to get bigger, try to increase your weight/set/or reps it doesn't matter which one but try to increase on of those variable to overload the muscle and promote growth.

Oh yeah and remember this, always use a comfortable weight, slow and steady you will get bigger and stronger. I say only go 110% in other words extreme workout every 3 weeks, the other sessions should be almost comfortable and methodical almost relaxing or rejuvienating.

Than crank it up and go for new weight or set benchmark everyt third week around that time protien levels should be high.

Drink water, and keep a journal don't do anymore than 8 sets per body part unless you get some roids or have hit a platue.

I hope this helps yo

[giorgio]

Thats all very helpful, thank you.