New ??'s, total squid
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New ??'s, total squid - 11/21/2005 7:56:41 AM
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Schnauzer
Posts: 19
Joined: 11/21/2005
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I have no knowledge on this, and i am just wondering if anyone can give me some ideas of how to start working out. i need to know what workouts to do, how long to do them, everything. i dont know if anyone likes these, but i have a bowflex lol, its my dads really. i want to know what workouts work the best so that im not just wasting my time.
so any advice on what i should do to get going and gain muscle would be very helpful.
if you need more information from me before giving advice let me know.
thanks :)
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RE: New ??'s, total squid - 11/21/2005 4:45:57 PM
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Schnauzer
Posts: 19
Joined: 11/21/2005
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my goals are pretty much to look ripped ;) lol im a small little nothing. im 17 im like 5 4 or 5 5' haha uuch its pathetic, but i am proportional for my shortness lol.
im wondering if theres any good workout i can do with just the bowflex. that would be easiest for me since i already have it.
(in reply to danmirage)
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RE: New ??'s, total squid - 11/21/2005 8:29:37 PM
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danmirage
Posts: 6347
Joined: 11/20/2005
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Bowflex is fine!
I have beast friends that built scary bodies on a bowflex!
What do you mean by ripped?
I mean... lets get specific...are you happy with your physique and want to get cut or do you want some size first then get cut...these are in opposite directions with different diets and training.
No matter what, bowflex comes with a video and a poster and some work out recommendations...start light and high rep (15-20) at first with 1 major exercise per body part. Get the feel of it, get a pump, concentrate on perfect form and breathing.
Then... based on your goals, slowly dial in to what is appropriate.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Schnauzer)
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RE: New ??'s, total squid - 11/22/2005 7:17:04 AM
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Schnauzer
Posts: 19
Joined: 11/21/2005
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size then cut.
thanks for the info :)
also, how do you check your bf%
and what do i need to eat lol
< Message edited by Schnauzer -- 11/22/2005 7:26:12 AM >
(in reply to danmirage)
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RE: New ??'s, total squid - 11/22/2005 10:56:08 PM
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danmirage
Posts: 6347
Joined: 11/20/2005
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Again...
-Read the pdf you were sent when you signed up...FITNESS_EXPOSED_1.0.pdf.
Answers alot of questions.
>>"how do you check your bf%"
...all the methods YOU can use to test you bodyfat yourself are...how to put this..unreliable on a one time basis. They are better used on an ongoing basis.
That said, there are many methods you can use at home to track body fat over time:
---Using the tape measure (circumfrence measurements)...This may not be the best for muscled types but its ok for a general idea...
---Skinfold Calipers...I like this method if you use a 3, 4 or 7 point test, but for some (4 and 7) you need someone to help you take measurements from the back. 4 and 7 point tests are my preferred method.
---Bio-Electric Impedance...so far this seems to be an alright method that is easy and one person can do it.
Here is a calculator that allows you to use skinfold calipers or tape measure
http://www.pcis.net/gagne/fitness/Entry.htm
Here are links to the best prices I have found for the latter two items from amazon:
Skinfold Calipers
Bio-Electric Impedance
>> "what do i need to eat"
The quick answer...
Go to the following post at the top of All Forums >> [Bodybuilding & Fitness] >> Nutrition
“How Many Calories Do You Need: Calorie Calculators”
…and download the calculator from the bottom of the post.
With my answer and that calculator you can:
1) Determine your daily caloric needs for your goals
2) Determine and track your Bodyfat (measure once a week at same time with same tools)
Longer answer:
If you are truley interested in growth you should:
- Determine your Maintenance calories
- Add 500 calories to that if you want growth
- Determine what the right mix of carbs, protein and fat is for your unique body
- Design a menu plan around this information, with healthy food choices to fill out your meals
- Determine your body fat % and keep track of it weekly or tri-weekly so you know what your body is doing
- Follow your menu plan
- Train smart and intensley
- Make changes as needed to keep in a calorie surplus and keep the training just intense enough to maintain growth.
Any questions about that?
< Message edited by danmirage -- 2/3/2006 11:12:23 AM >
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Schnauzer)
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RE: New ??'s, total squid - 11/23/2005 12:14:26 PM
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Schnauzer
Posts: 19
Joined: 11/21/2005
Status: offline
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thanks again for all the info...
how do i determine my maintenence calories lol?
(once i read that thread i might know, if it says)
i tried to find the bowflex video but i cant. hopefully i can figure something out with that.
for positive failure, on the last rep should you barley be able to finish it and have a really hard time with it, or should it be the last rep you can do without straining so hard.
< Message edited by Schnauzer -- 11/23/2005 12:49:40 PM >
(in reply to danmirage)
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RE: New ??'s, total squid - 11/23/2005 12:55:07 PM
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Schnauzer
Posts: 19
Joined: 11/21/2005
Status: offline
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i got my BMR now to calculate my TDEE i have to know my activity level, im wondering what i should choose for this, because right now im not real active but im going to start working out so i will be more active, should i choose what im going to be doing, or what ive been doing latley.
(in reply to danmirage)
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RE: New ??'s, total squid - 11/23/2005 1:10:49 PM
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Schnauzer
Posts: 19
Joined: 11/21/2005
Status: offline
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my TDEE is 2286.
so i guess now i need to figure out where to go from here.
what would you suggest, because i dont really need to lose any fat, or gain any, i just want to gain the muscle. but i guess i need to gain for the muscle.
< Message edited by Schnauzer -- 11/23/2005 1:20:42 PM >
(in reply to Schnauzer)
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RE: New ??'s, total squid - 11/23/2005 2:52:22 PM
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danmirage
Posts: 6347
Joined: 11/20/2005
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When figuring BMR to gain muscle, figure what you are going to be doing.
NOTE: You do not NEED to gain fat in order to gain muscle if you are willing to: create a plan and stick to it, track your lean body mass and body fat to see what is happening, and make appropriate adjustments.
Based upon your genetics, your body may want to gain fat along the way, which you can trim off by gaining muscle and using the fat for energy.
Go here and put in YOUR stats at the top
http://www.freedomfly.net/Documents/calorie_calculator.xls
It has columns for: Maintain, Build Mass, Lose Weight
It already figures in the extra calories for caloric surplus (gaining) and deficit (losing)
Now keep going!
- Determine your Maintenance calories -- Done!
- Add 500 calories to that if you want growth -- Done!
- Determine what the right mix of carbs, protein and fat is for your unique body
- Design a menu plan around this information, with healthy food choices to fill out your meals
- Determine your body fat % and keep track of it weekly or tri-weekly so you know if you are gaining fat or muscle or both..to adjust diet and training accordingly
- Follow your menu plan
- Train smart and intensley
- Make changes as needed to keep in a calorie surplus and keep the training just intense enough to maintain growth.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Schnauzer)
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RE: New ??'s, total squid - 11/24/2005 7:49:40 AM
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Schnauzer
Posts: 19
Joined: 11/21/2005
Status: offline
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so am i supposed to check the calories in everything i eat and plan it out so that at the end of the day ive had 2786 calories?
now to figure out my mix of carbs, protein, and fat. 
(in reply to danmirage)
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RE: New ??'s, total squid - 11/24/2005 8:12:44 AM
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Schnauzer
Posts: 19
Joined: 11/21/2005
Status: offline
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http://www.calorieking.com/foods/
i found this site to check the calories, carbs, and protein in foods, im not sure if it will really help me, but i thought it might. could you list me off some meals and stuff that you think would be good for me? just so i have an idea of what i should be eating. like an example of 1 day of what and when you eat.
(in reply to Schnauzer)
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RE: New ??'s, total squid - 11/24/2005 10:41:08 AM
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danmirage
Posts: 6347
Joined: 11/20/2005
Status: offline
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Preferably, you create a meal plan ahead of time and eat by your plan. Then you only have to calculate once. The first menu plan you make is a template that you can then customize week to week to reflect preferences and adjustments to keep in the zone for your goals.
Since my diet is about 500 calories more than yours will likely be and probably a completely different mix..it would not help much.
But here is template for someone whos system performs best with a mixed diet (=nearly balanced carbs and protein by %)
1 Basic Meal
Protein/fat (3 ounces baked organic chicken)
Fiberous carb (1/2 cup steamed organic broccoli)
Starch carb (1/4 cup cooked organic quinoa)
So if your TDEE is 2286 - you might shoot for 2750 calories (about 20% more)
If you break that into 5 meals that is ~550 calories a meal.
The basic answer, without assessing you to get it perfect, is that once you establish your daily caloric intake, the food plan can fall within the following percentages:
- Protein-15-30%, carbohydrates-40-75%, fat-10-30%
- Identify the sensible foods you like and assemble them within the above percentages and incorporate a few of your favorite treats
Make adjustments based upon your observed, measured, and "feeling" responses to the diet.
People on this site have recommended Fitday.com as a place you can keep a nutrition journal for free...I would use it to create a menu plan instead of to record what I ate - at first. I have not registered to see if it would work as I use and sell a program that does this...and affiliates of my company are designing a web based program that would do what I am referring to...but it looks like fitday could solve that for you for free.
Also keep a journal of what you actually ate, did, how you felt, how you performed...
If you have gotten this far, you are way ahead of the game!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Schnauzer)
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RE: New ??'s, total squid - 11/24/2005 3:14:37 PM
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Schnauzer
Posts: 19
Joined: 11/21/2005
Status: offline
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thanks alot 
theres just one thing im still confused about. i dont understand how to get the proper calories and still get the corret amount of carbs, protein, and fat. how is it that i make sure the foods have the right percentage of each that you showed me?
lol sorry about all the questions, im just trying to make sure i get this right.
i appreciate it :)
< Message edited by Schnauzer -- 11/24/2005 3:29:19 PM >
(in reply to danmirage)
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RE: New ??'s, total squid - 11/24/2005 8:24:00 PM
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danmirage
Posts: 6347
Joined: 11/20/2005
Status: offline
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People on this site have recommended Fitday.com as a place you can keep a nutrition journal for free...
This means you can enter foods and observe the calories and protein carbs and fat by % and grams.
I would use it to create a menu plan instead of to record what I ate - at first.
I have now registered to see if it would work, and I see it would. As a trainer I have a lot of experience with creating diet recommendations for my clients using another program designed specifically for this, so it is easy for me to see how to do this...
You can use fitday to put in foods and observe the changes in pro/carb/fats and it is free. There will be a short learning curve...but the rewards will be...immense.
Those percentages are the range of healthy possibility. Your body responds best to something in that range. Unless you have an assessment that tells you where to start, you will need to experiment and see what 1) feels the best 2) satisfies your hunger 3) gives you energy 4) Makes your body respond the way you want it to!
Keep asking questions as long as you have them. That is partly what this board is here for right?
If you are not clear on the basics of nutrition..Protein/Carbs/fat/Calories/4-4-9 gram to calorie conversion...then you should read some of the articles at the top of the Nutrition section relating to basic nutrition. Once you grasp that you will have the tools to control your menu plan to attain your goals.
Keep posting!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Schnauzer)
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RE: New ??'s, total squid - 11/28/2005 8:16:19 AM
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Schnauzer
Posts: 19
Joined: 11/21/2005
Status: offline
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thank you :)
(in reply to danmirage)
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