Newbie seeking bodybuilding advice
First of all hey, I'm nick and it's a pleasure to meet you.
About a year ago i became interested in bodybuilding and decided to change my life, i weighed 420lbs and had a bf% of 50 with 5% muscle. In about a year i had made it to 230 lbs with a bf of 15 and 40% muscle ( I know these figures as a sports specialist at my local gym helped me get them). I was very close to my goal of 10% bf and trying to get 50% muscle, it was my goal to revert the bad shape i was in, however i had suffered a injury which put me out of gym for a few months and when i healed i started a new job and with my collage, by time i finished collage, i had to go to work when work was out gym was closed, so i didn't have the free time and on my days off i slacked. which brings me to today, today i weight 290 lbs, with 23% bf and 30% muscle. I've decided i want to take body building seriously as last year i had not taken it as serious as i should have as it was a pass time due to unemployment.
I really am trying to do this seriously and i desperately need advice from those who know better than myself, I've started last week and lost 10lbs of my weight, which isn't much but is a good start. I set myself a goal of wanting to weight 210 lbs again by august. However i don't just want to lose weight the main goal is to gain muscle, so I wanted people's advice on what i should do in terms of calorie intake limits, bodybuilding supplements, how long i should do cardio(I was told by someone to limit it to 40 mins as it can stop you gaining muscle). Any advice would be great.
What I do now:
Well i work 5 days a week in the evenings from 6-11 and im in collage from 7am-4pm, it takes me an hour to get to work so i generally have from 4-5 to relax when im working, so what i do is on monday after work i workout at home with my barbell and dumbells for 2hrs then on wednesday on my day off im in the gym for 3 hrs on saturday im in gym for 3 hrs before i go to work. Even though im pushed for time, i try not to let my busy schedule of collage,studying and work become an excuse for not going to gym.
The only supplement i use is La muscles fat stripper, I want to start taking protien shakes and have been tempted to get the noriteen deals they're offering, however i wanted some pro recommendations first.
Anyways, I look forward to seeing peoples replies.
I will do my best to help.
Congrats on the weight loss. I am going to do a few man chores but I will be back with some questions.
Focus on the things you can control:
1) Trying to get stronger using a good workout program.
2) Losing weight.
You know how many calories it takes for you to lose weight. For us to toss out numbers isn't going to help much. I suggest getting to 210, keeping track of your calorie intake, and making proper adjustments from there.
You really don't "need" to do any cardio. Weight loss comes primarily from diet. With that said, 3-4 sessions per week of 20-30 minutes is great for overall health. I wouldn't do cardio for weight loss, I would do it for health.
Supplements I recommend a quality multivitamin, fish oil and whey protein. make sure you are taking in at least 200 grams of protein per day while cutting the weight.
Once the weight is of you will continue with your workout plan while bringing your calories back to a more normalized level.
Muscle building takes years. Look at it as a 3-5 year plan. Once the weight is off you can build muscle the right way.
As far as a workout with weights, I would do anything over 75 minutes a day. You don't need volume, you need to improve your strength and build muscle.
What exercises can you do at home? Squats? Bench?
What calorie level have you been eating at when your weight loss is full steam?
What workout programs have you used so far?
I totally agree with BTB. Bodybuilders take years, and decades, to perfect their bodies, diets, and routines. Don't be so hard on yourself...I wish patience could be a supplement.
A good full body routine (lots on this site), 2 or 3 times a week, would be a good place to start (along with the cardio as BTB said).
I've been trying to lean out myself. My first month was no weight loss (but I made several weight and rep PR's-so I didn't get too upset). I adjusted my diet, and started to see progress. Abs truly are made in the kitchen.
Oh yeah, you don't really need fat burners - just a good diet and workout plan. Multivitamin, whey, EFA's is all you really "maybe need".
Awesome points with everything, BTB great take on cardio.
Just keep lifting and eating right, the results will come. Even a lean 210 is a pretty scary lookin dude. LOL
You can't lose tissue and gain tissue at the same time, however you can lose tissue and become a strong MF'er at the same time.
I don't take any supps except for whey protein. Not even a multivitamin, once you learn how to eat properly you will realize all supps do is mess with your stomach.
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