Training

[CEdwards]

Hello

I have decided that I want to start the gym. I've recently started a new job (about 2 months) which is close to the lesiure centre. I would go to the gym after work so it is ideal.

I've done a bit of research and decided to start the stronglifts 5x5 program where you start on the bar (20kg) and add more weight every time.

Now, in the Gym they only have the smith machine, would this still work?

Also, with dieting, I have a poor diet and there is not a lot of food that I like. How much calories should i be consuming every day?

I will also find it hard to eat so much as i won't have the time to do so in work, would protein shakes be better off?

Also, can you recommend me any supplements etc that would help me?

Any help would be appreciated

Many thanks

[frenchcarparts]

Use this for your calories http://www.freedieting.com/tools/calorie_calculator.htm

You can still do most things on a smith machine, not quite the same tho

[CEdwards]

Started last night. went pretty well

Only thing I need to sort out now is Diet, i'm not eating enough and i am not sure what protein shake I need to buy

Any suggestions?

[jones91]

What type of protein shake are you after and what are your goals? are you after like a complete weight gainer or bulk powder with lots of calories and protein in, pure protein or whey, or creatine etc?

[CEdwards]

What type of protein shake are you after and what are your goals? are you after like a complete weight gainer or bulk powder with lots of calories and protein in, pure protein or whey, or creatine etc?

Well I don't have any goals, Just see how this program goes and i'll see what I weigh after it. But I do want to bulk up

I was thinking about buying the Hurricane XS all in one, and also buy Impact Whey

[McGuire86]

Well I don't have any goals, Just see how this program goes and i'll see what I weigh after it. But I do want to bulk up

I was thinking about buying the Hurricane XS all in one, and also buy Impact Whey

Surely you have goals. Do you want to get fitter ? Lose weight ? Add muscle mass ? Improve your agility/flexibility ? You wouldn't just train for the sake of it ?

Ask yourself what you are trying to achieve then research into the sort of diet you need to consume. There's no point adding supplements with a shit diet, you will just be throwing your money away. Supplements give the idea away, they are to supple your diet.

[vtr91]

But I do want to bulk up


theres a goal right there..
to bulk up, you need to be in a calorie excess.. whats your height and weight atm?

although the 5x5 workouts are good, i personally dont think its a very good way to bulk.. your strength will improve well, but your not placing enough time under tension on your muscles (strain) to cause them enough trauma to trigger growth.
anything from 8-12 reps/set is ideal.
doing compound exersizes over isolation exersizes is alot better aswell as your recruiting more muscle groups to help out with a lift or motion.

[McGuire86]

Haha oops, thought he said ' I don't want to bulk up '

[vtr91]

i just had to double read that incase i read it wrong haha

[CEdwards]

Thanks for the replies lads! And @VTR91 - I'm 6"1 and about 12 and a half stone.. At the moment im just researching into diets and workouts trying to find the right one, and someone suggested this;

Day 1
Bench Press 3x6-8
Incline Chest press 3x6-8
Shoulder Press 3x6-8
Lateral Raise3x6-8
Triceps Extensions 3x8-12

Day 2

Leg Press 3x6-8
Leg Curls 3x6-8
Leg Extensions 3x6-8
Seated Calf Raises 3x6-8

Day 3

Lat Pull-down 3x6-8
Seated Row 3x6-8
Bent Over Row 3x6-8
Upright Rows 3x6-8
Bicep Curls 3x8-12

Day 4

Squats 3x6-8
Dead Lifts 3x6-8
Standing Calf Raises 3x6-8
Abdominal Crunch 3x10-15

What do you think lads?

[jones91]

Personally I think a routine like the below would be better, as the above routine works some muscles much harder than others

Day 1

3 x dumbell shoulder press
3 x dumbbell side raises
3 x barbell front raises
3 x upright row
3 x shrugs

Day 2

3 x lat pull down
3 x dumbbell seated row
3 x seated row
3 x dead lift
3 x dumbbell bicep curl
3 x barbell bicep curl

Day 3

3 x flat bench press
3 x incline bench press
3 x dumbbell flys
3 x cable crossovers
3 x tricep extensions
3 x tricep dips

Day 4

3 x barbell squats
3 x machine press squats
3 x leg extensions
3 x leg curls
3 x sit ups
3 x crunches

You could probably get the above routine a bit better but had to write this in 5 mins at work, but should give you a better idea :)

[b0t13]

the routine jones said is much better imo

its more structured and targets muscle groups properly

[CEdwards]

Thanks for the reply mate. Appreciate the effort

How much reps would you start off with 6 or 8?

And would it better for me to start off with low weights and add more as weeks go by?

And is 3000 cals the calories i should be looking at with about 180g of protein a day?

Thanks again

[jones91]

That's ok mate lol, the diet, weight, reps etc depends on what you want to achieve really, if you want to bulk up and get big, then you want ideally at least 4000 calories a day and 200 odd grams of protein a day, and eat about every 3 hours or so, and do 6-8 reps in the gym. If you want to tone up, then you ideally a diet with no more than 2000 calories a day, but still keeping the protein levels high, and do 10-14 reps per set

When first starting out in the gym it's always a good idea to start on 10-14 reps and not push yourself too hard, as your body won't be used to the effort output, then increase the weight and effort as your body starts to get used to the regime

[CEdwards]

That's ok mate lol, the diet, weight, reps etc depends on what you want to achieve really, if you want to bulk up and get big, then you want ideally at least 4000 calories a day and 200 odd grams of protein a day, and eat about every 3 hours or so, and do 6-8 reps in the gym. If you want to tone up, then you ideally a diet with no more than 2000 calories a day, but still keeping the protein levels high, and do 10-14 reps per set

When first starting out in the gym it's always a good idea to start on 10-14 reps and not push yourself too hard, as your body won't be used to the effort output, then increase the weight and effort as your body starts to get used to the regime

4000 calories would be really hard for me to have as i sit behind a Desk mostly throughout the day from 9-5.30.. I was thinking of getting an all in one shake (Hurricane XS) take one in morning and one before bed, and also buy whey protein, twice a day. That alone would give me 600 calories and 100g of protein..

[DusheR]

4000 calories would be really hard for me to have as i sit behind a Desk mostly throughout the day from 9-5.30.. I was thinking of getting an all in one shake (Hurricane XS) take one in morning and one before bed, and also buy whey protein, twice a day. That alone would give me 600 calories and 100g of protein..

Shouldn't be too hard. Shakes are a good idea yes, although will work out expensive. Try adding denser foods to your diet, peanut butter etc. Helps adding the calories without needing to force feed.

Write out your current diet?