Originally Posted by Spoony
If you don't mind me asking, how did you start shaping up? I am in a very similar situation as far as height and build are concerned (6'3" 125lbs) and I could use some help getting started. It's so hard to find decent fitting clothes when you have a 35 inch chest but are my height. *sorry for the slight derailment here*
for beginners, i'll advise all clients to do generally the same thing if they can handle it (i.e. able to perform basic functions like walking or doing pushups, etc.): lift big and eat big. being as small as you are, and with beginner's gains, you will honestly be able to eat so much food and still be able to gain pretty cleanly and, if you don't get stupid with diet, maybe even lean up a bit. there are a few core exercises that you can do circuit style, start with 1 round, then 2, then 3, and after you hit 3 you can start going up in weight. once you get to the point where your numbers are going up, focus on rep ranges and do as much weight as you can and fit between the range (6-8 was optimal for me personally -- trial and error. this one works for most people i deal with). anyway, core exercises -- big compound movements squat (don't do these until you get comfortable in the gym) deadlift (don't do these until you're very comfortable & won't hurt yourself -- +20% chance of injury for this exercise, but they work oh so good) bench press military press pullups, assisted if necessary dips, assisted if necessary bent over rows (don't do these until fairly comfortable. not part of the "big 6," but i love them) it usually costs me about 50 or 60$ for a week's worth of food, but it is mighty boring. several pounds of chicken and ground sirloin, and some steak's if they happen to be on sale. brown minute rice, and frozen mixed vegetables are the staples. oh, and eggs/oatmeal/peanut butter [note: if you don't have constraints you can do better. i'm in a dorm without a meal plan. storage/time/cooking equipment isn't optimal, but i do manage]. the point is you just have to plan it out and eat accordingly. shoot for 6 meals/day including shakes if you so choose, take it up to 8 if you can. protein with every meal, sugars pre/post workout, otherwise complex and/or fibrous carbohydrates (i'm a HUGE carb fan contrary to the norm. i know they help me grow -- so i consider them just as important as protein). some healthy fats before bed to slow protein digestion; keep the fat ratio <20% on either side of the workouts. raise it to 30-35ish otherwise. timing is huge, keep the body anabolic to show your hard work. supplements if you so choose: protein powder - whey is fine, but if you're just getting one, i prefer a blend. hydrosolate will be best post workout, followed by microfiltrated whey isolate, then ion exchanged whey isolate, whey concentrate. the fast absorbing whey is best PWO, but you'll likely be taking 2-3 per day, in which case blends are far superior due to slower absorption. there's also soy and casein just to name a few. i have my favorites but i won't whore them out here -- PM if you would like the names. vitamin - not centrum, not a megamen -- flintstones absorb better. do your research on these. i prefer my liquid vitamin generally, but i'm using a powdered version now because it takes up less space. less than 10% of most vitamins are absorbed into the body. there's a reason vitamins are the #1 reason septic tanks get clogged. for reference, when a centrum comes out you can still see the C. glutamine - everyone has mixed reviews on this amino acid, but i swear by the stuff. it's god's gift to my sore muscles -- helps me recover so much faster. also aids in immune function (i'll spare you the nitty gritty as to why). i have right now 3 different protein powders, 2 glutamines (1 for testing -- new product), and a vitamin. if you're starting out i would just stick to the basics. when i started i had 1 protein (blended), 1 glutamine, and 1 vitamin. there's more i'm sure, but i think i've written quite enough. the biggest thing is learn as much as you can. don't read everything and treat it as fact, question everything. don't consider yourself to be at a higher conditioned level than you actually are -- it's a recipe for overtraining on some of the programs out there. anyone who would like more info is welcome to PM me for general advice, recommendations, or supplement info. my qualifications: certified personal trainer certified sports nutritionist manager of a sports nutrition store, albeit remotely (i'm at wharton right now, but i guess i was good enough that they let me keep my job) former skinny bastard -- gained 40 lbs while losing 3% bodyfat in first four months of training (i knew exactly what i was doing before i started to be fair. i'm an information whore). started at 132 @ 11% b.f., was at 175 @ 8% b.f. after 4 months. currently standing about 185/190 and fairly lean -- 12% the winter is for bulking!! i figured i'd answer here since the question was asked here. we should really take this to another thread now though. back to your regularly scheduled WAYWN.