Need Some Help

[Slasher]

Hello my name is Brett. Been in the rs community for a little bit but this clan is the only site i know that gives good fitness advise. Im currently 18 ive never been skinny but ive never been over weight but im looking to build muscle/stamina. Ive got my motivation and i know what ill be doing it for most likely for me to be conferrable in my body and like what I see. I haven't started training since i played hockey 3 years ago so i forgot almost everything there was. when i hit 210 when i never wanted to go over 200 i decided to lose it i didn't do it by working out or anything just watched what i was eating and i am now currently sitting at 170-180. Now im just looking to turn the fatness into muscle and im looking for help. Im more interested into loosing my stomach fat before i work on my arms.

 

Questions

 

What do you think about when making a work out schedule and how do you go about making it?

 

All these workout supplements what do they do and do they work/worth getting?

 

Best workout for abs?

 

Any advise on what im doing that will help me?

 

 

 

[Hitter]

When you first start training you will have trouble putting together a good workout plan, best off checking out some good sites which have some training plans and diets such as bodybuilding.com or simplyshredded.com and adjust volume and frequency to something your body can handle

[Horizon]

When you first start training you will have trouble putting together a good workout plan, best off checking out some good sites which have some training plans and diets such as bodybuilding.com or simplyshredded.com and adjust volume and frequency to something your body can handle

[Wrecka]

Check out Www.bodybuilding.com for some guides and go from there. I don't think you need an ab workout it's more about low bf. Gl. 

[Andrew]

[Steroids]

you just need to do a lot of research. clearly have very little understanding of anything so i can't spoon-feed you every topic. go look at loads of stickied threads/articles on reputable forums etc.

 

 

 Now im just looking to turn the fatness into muscle

 

not how it works, Brett.

[Havoc]

smoke weed drink water 

[Sc1m1tar]

going to the gym and lifting weights is the easy part, heck even doing cardio (sucks big time) thats all the easy part. learn to count calories / track macros. figure out how you much you need to maintain your body weight and then put yourself into a calorie deficit. 

Edited August 18, 2014 by Sc1m1tar

[Jimihendrixq]

I usually recommend general 5x5 strength programs (meaning 5 sets of 5 reps) for beginners. You will be able to gain strength and size very quickly doing this if you're just starting out and you stick with it. The sites the other guys suggested have some good stuff too and you shouldn't have any problem finding a beginner program. If you're really serious about it you should try to count macros/calories as well. The myfitnesspal app is a convenient way to do that. Use a BMR calculator to determine your daily caloric needs and try to be ~10% under that value if you want to lose fat.

 

As for supplmenents, creatine is by far the most effective and is relatively cheap, but you can get great results without it especially as a beginner. Get some whey protein if you have trouble getting enough protein intake daily, but whole food is just as good.

 

If you do a strength routine based off of heavy compounds (such as a 5 by 5) you will be activating abs pretty well. If you want to do more iso work for them just look up some routines, pretty much anything can work. Make sure you hit obliques as well with some sort of twisting movement.

 

Try to pick a routine that you can stick with long term and not get too overwhelmed at first. Hope this was helpful and feel free to ask any other questions you have and check in with the forum brodog

[Slasher]

I usually recommend general 5x5 strength programs (meaning 5 sets of 5 reps) for beginners. You will be able to gain strength and size very quickly doing this if you're just starting out and you stick with it. The sites the other guys suggested have some good stuff too and you shouldn't have any problem finding a beginner program. If you're really serious about it you should try to count macros/calories as well. The myfitnesspal app is a convenient way to do that. Use a BMR calculator to determine your daily caloric needs and try to be ~10% under that value if you want to lose fat.

 

As for supplmenents, creatine is by far the most effective and is relatively cheap, but you can get great results without it especially as a beginner. Get some whey protein if you have trouble getting enough protein intake daily, but whole food is just as good.

 

If you do a strength routine based off of heavy compounds (such as a 5 by 5) you will be activating abs pretty well. If you want to do more iso work for them just look up some routines, pretty much anything can work. Make sure you hit obliques as well with some sort of twisting movement.

 

Try to pick a routine that you can stick with long term and not get too overwhelmed at first. Hope this was helpful and feel free to ask any other questions you have and check in with the forum brodog

Thanks for the help was wondering if you could help me with the calculating. I idle on foe teamspeak under the name Slasher or Brett. 

[Jimihendrixq]

I don't use TS, but the simple way is to just read nutrition labels and measure things out. If you want to be more precise get a food scale, which can be bought for $10 to $20 and are a good investment if you use it every day. Also the myfitnesspal app has most things covered and I think a BMR calc as well.

 

To find your BMR just use an online calc such as http://www.bmi-calculator.net/bmr-calculator/ then input your activity level to estimate daily caloric needs. You'll need to track calories and weight for a few weeks to see how accurate this is and make adjustments accordingly. Try to be as honest as possible here or else you're not doing yourself any good.

 

If you're naturally thinner your maintenance intake will be slightly higher than the estimate, and vice versa. Experiment with it for a few weeks and you should have a pretty good idea of what you need.

[Andrew]

all jokes aside

 

http://www.bodybuilding.com/

 

all the answers to your questions

you wont get a serious response here unless its from tris or one of the pigs