Question: Starting my journey into bodybuilding. Need just some quick tips.?

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Answer #1:

As far as nutrition and bodybuilding it is very important.

Try and eat six meals per day focusing on protein first, then healthy fats last clean carbs.

For protein go with lean beef, turkey, chicken, etc.

For fats, natural peanut butter, fatty fish like sardines, or fish oil, I like Carlson’s Liquid fish oil.

Healthy carbs, things like sweet potatoes, yams, brown rice, vegetables, and fruits.

Also, post workout is the idea time to take in a protein carb mix.

Try Beverly Internationals Muscle provider mixed with dextrose.

For your workouts, forty-five minutes to an hour is good.

Since you are trying to lose some fat you can keep the rest periods between sets to thirty seconds or less.

If you were trying to put on muscle I would recommend that you did not work about the time between sets so much.

Good luck

Hope this helps

Answer #2:

Diet is 75% of bodybuilding. Get 4000-4500 calories a day, 250-300g of protein a day, 100g of fat, 400g carbs (This is the 40-30-30 diet, which is commonly used in bodybuilding) Eat every two hours on the dot, fruit or veggies with every meal, this will help get rid of some fat.
eat about the same amout at every meal. Within the day, you should be getting some egg white, lean chicken, lean beef, tuna is a good idea, and plenty of milk. Fat helps provide sufficient testosterone, protein helps repair muscle, carbs provide energy throughout the day. Also, you should get a multivitamin. Drink at least a gallon of water a day, which boils down to (pun intended) 1 8oz glass an hour.

Workout: 6 exercises, 4 sets of 8-10 (8 when you bump up to a new weight, and once you can do it 11 times, bump up the weight). ALWAYS lift with a spotter. A workout buddy is not only a great way to hang out with a friend, it's very motivational. workout one body part a day. Here's my routine:

Monday: chest- Bench Press, Crossovers, Dumbell Press, Weighted Pushups, Decline press, Incline dumbell flies.
Tuesday: Back- Wide grip Lat Pulldowns, Dumbell Bent over Rows, Deadlifts, Close grip Lat Pulldowns, Seated Rows, Back Flies, Pullups.
Wednesday: Legs- Squats, Leg Extensions, Calf Raises, Leg Curls, Leg press, Calf press.
Thursday: Shoulders- Hang cleans, Military Press, Upright Rows, Dumbell Shoulder Press, Shoulder Shrugs, Front and Side Raises.
Friday: Arms- Tricep Pulldowns, Preacher Curls, forearm curls, hammer Curls, Skull crushers, Concentration Curls.

Workouts should last no more than 90 min. I sometimes like to superset my lifts, but you can give your aelf a little bit of rest between sets and exercises. You want to train one, at most two muscle groups a day, that's it, in order to allow ample recovery time. The body needs about 72 hours to fully recover a muscle group. If you ever need any advice or help, email me. With this routine, I gained 25 pounds of muscle in 7 months.





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