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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 01-09-2010, 10:13 PM   #1
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Default Diet for Begginer's Routine

First of all, I am not sure if I am actually allowed to start a thread like that. I provide support in another forum and I know how annoying it is to see the same thread being posted over and over again, but I already tried using the search and didn't find a clear answer. So, why dont give it a try ?

1) I read "John Christy Appreciation Thread" (ty pal) and I would like to know if that routine fits a begginer profile ? I have some experience, so I think I could perform all those exercises well.

1.1) If so, what diet should I follow ? I am willing to take supplements.

1.2) If not and I decide to follow one of the routine posted on the "Weight Training Routines For Beginners" (any preference or w/e I pick should work?) thread, do you guys have any diet that should work ?

Thanks in advance !
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Old 01-09-2010, 10:22 PM   #2
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Originally Posted by Sten View Post
First of all, I am not sure if I am actually allowed to start a thread like that. I provide support in another forum and I know how annoying it is to see the same thread being posted over and over again, but I already tried using the search and didn't find a clear answer. So, why dont give it a try ?

1) I read "John Christy Appreciation Thread" (ty pal) and I would like to know if that routine fits a begginer profile ? I have some experience, so I think I could perform all those exercises well.

1.1) If so, what diet should I follow ? I am willing to take supplements.

1.2) If not and I decide to follow one of the routine posted on the "Weight Training Routines For Beginners" (any preference or w/e I pick should work?) thread, do you guys have any diet that should work ?

Thanks in advance !
Welcome to the forum.

Regarding John Christy's routine, I think it's a fairly straightforward approach that could be used by beginners and intermediates. If you aggressively work on progression with that routine, it will serve you well.

Regarding diet, where are you at currently? About normal weight, underweight or overweight? And are your goals size first, both size and strength or just strength? I am assuming primarily size?

If you're normal weight and looking for size, I like a more staggered approach to diet. Eat more on workout days, a little less on non-workout days, and allow yourself a completely free day once a week. But if you're underweight or overweight, that approach would have to change based on your goals.

Let me know your weight and goals, and we'll look at several possible diet approaches.
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Old 01-09-2010, 10:29 PM   #3
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welcome sten,

to answer #2, we really need more information about you.
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Old 01-09-2010, 10:30 PM   #4
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You are right. I am looking for size (actually more definition then size). I'd say that I am about normal weight (6ft and ~183pounds).
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Old 01-09-2010, 10:31 PM   #5
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You are right. I am looking for size (actually more definition then size). I'd say that I am about normal weight (6ft and ~183pounds).
whats your body fat%?

do you have any pictures?

any past experience lifting?
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Old 01-09-2010, 10:39 PM   #6
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It was 11% like 3mothes ago. It shouldn't have changed.

I looked for it, but I don't have any clear photos of me shirtless. I could take one once I get my camera tho.

Yes, I am pretty familiar with almost every exercise. I usually lift for 5months, then vacations ruins everything and I feel all lazy about getting back to gym. But that time it won't be just one more new year's resolution bs !
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Old 01-09-2010, 10:40 PM   #7
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You are right. I am looking for size (actually more definition then size). I'd say that I am about normal weight (6ft and ~183pounds).
Well, there are several diet approaches.

One is slow and steady...eat about 300-500 more calories then maintenance level, and eat about 80% good food. This allows for some cheat foods each week.

Another approach is more of a zig zag approach. Eat maintenance level on non-workout days, 1000 calories above maintenance on workout days, and allow for one free day where you eat whatever you want.

A third approach, you could "bulk" for 2 weeks...basically eating whatever you want, and eating big...as if 4500+ calories per day. The next 2 weeks after that you eat at maintenance level. If you tend to gain fat quickly, these two weeks could be at 300 to 500 calories below maintenance.

If you tend to be a hardgainer with a fast metabolism, a fourth approach would be to eat at least 700-1000 cals above maintenance for extended periods of time.

All of these approaches basically hinge on what your maintenance level is. Do you know about how many daily calories keeps you at the same weight? If you don't know, a good starting point is 3000 to 3500 per day.

If you don't know how many calories causes you to gain or lose weight, I would recommend eating 4000 per day for a month, and seeing what this does for your weight.
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Old 01-09-2010, 10:56 PM   #8
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Cool dude, I will do some research and come up with a smth to post here.

Thank you !!
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Old 01-10-2010, 08:52 AM   #9
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Cool dude, I will do some research and come up with a smth to post here.

Thank you !!
Let me know if you have any more questions.
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Old 01-11-2010, 01:46 PM   #10
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Here you are what I came up with.

Meal 1
2 scrambled eggs (195cal)
2 toasts (110cal)
8 oz glass of natural juice (~150cal)
Avg. Cal: 455cal

Meal 2
Slice of pineapple (50cal)
***** I need some help here. what else ?
Avg. Cal:

Meal 3
White rice (403cal)
Steak (300cal)
Salad
8 oz glass of natural juice (150cal)
Avg. Cal: 933cal

Meal 4
3 Turkey + light mozzarella sandwich (light bread) (462cal)
Milk (120cal)
Avg. Cal: 582cal

***WORK OUT***

Right after- 17oz chocolate milk (340cal)

Meal 5 (1hr later)
whey protein shake with milk (240cal)
Pasta (330cal)
Tuna / chicken (290cal/200cal)
Avg. Cal: 816cal

Before bed
Milk (240cal)
Fruits ?
Eggs ?


TOTAL: 3336cal


This is the general routine that I will try to adapt the calorie consumption to whatever approach I decide to follow. What do you think of that ?

Questions:
1. You shouldn't eat carbs after 6pm. True or false ?
2. Any preference on the kind of milk ?
3. Do never use the smith machine. Use dumbbels instead. True or false ?
4. Considering the 'zig-zag' approach, should I eat on maintance level even if I am doing aerobics that day ? What about the whey shake ? Should I take it after aerobics ?
5. I am not familiar with that nomenclature: "Deadlift 2-5 x 5-15". I mean, when you say "Deadlift 1 x 5-15", I assume that I am supposed to perform as many reps as possible. But when the number of sets varies as well, how am I supposed to determine how many reps/sets I should do ?


Thank you for your patience !!
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