Questions, Please Help.

[Request]

While I finally decided to sign up to this forum, alot of good information around here and good people.... which I'm hoping I can pull on for some thoughts/information.

I am very interested in competing someday at the Novice, and then perhaps provincial level but I'm not sure where to start.

I DO NOT have vast experience in lifting and am a beginner to the weight room. That is not to say that I don't understand proper form or basic weight lifting exercises as I have spent the past 5 years reading about proper lifting techniques and just never put any of it into play. *sigh* lol

I just turned 26 years old, am 5'9" and 235lbs.

Now I went to this gym that is owned by a man from Manitoba that regularly competes in Provincial competitions but never places that well. Either way I figured he would have the experience to start me down the right path...

Well here is what he put me on for my training...

-----
This circuit is to be done 3 times through, 3 times a week with every exercise incorporating drop sets.

**All of these movements are done on machines**


Tree Choppers x 3 drop sets
Mid Row x 3 DS
Seated Bench x 3 DS
Rear Delt Extensions x 3 DS
Chest Fly x 3 DS
Bi Preacher Curl x 3 DS
Seated Hammer Pushdowns x 3 DS
Seated Military Press x 3 DS
Leg Press x 3 DS


(Drop sets being for example if I did Mid Rows at 55lbs for 10 reps, then immediately do 45lbs for 10 reps, and then finish with 35lbs for 10 reps.)

---------

And he has me do this three times through. I'm not sure exactly what he thinks he has me doing here which is why I'm coming to you CBB... I want your insight and experience and lemme know if any of this makes sense to you...


Thank you for your time.


**IF needed pics of my current build can follow to get a picture of where I am**

[The Grim Repper]

Training is just part of it. Your diet is a huge part.

Where are your core exercises? Flat bench, deadlifts, squats? These are core mass muscle builders and should be incorporated in there in my humble opinion.

For me, machines are for finishing up. Free weights with dumbells and bars are my meat.

[Request]

Thank you for the reply....

I understand diet is an extremely important part of it. I was just so confused by this training that he recommended to me that I wanted to get some second opinions.

My biggest concerns honestly was that there were NO big movements (squat, deadlift, bench)

*shrugs*

I dunno...

Which is why I'm askin around =D

Keep the replies comin'

[Request]

It also crossed my mind maybe he is putting me on this high rep, high almost cardio like workout so that I can drop the fat first and then start focusing in on building muscle? Or does that even make sense? LOL!

[AlladdinSane]

Pics.

[baza]

You should search for DC training or Doggcrapp training. It's a better split than what was given to you.

Sounds like he made a program that wouldn't have you inthe gym 5 days a week, get you in shape and drop some fat.

It's not awful, but could be a lot better.

[Request]

You should search for DC training or Doggcrapp training. It's a better split than what was given to you.

Sounds like he made a program that wouldn't have you inthe gym 5 days a week, get you in shape and drop some fat.

It's not awful, but could be a lot better.



**Will update with pics**

Yah, he had me doing 30 mins cardio 4-5 times a week as well... if that helps.

[AlladdinSane]

Are you fat? If so, then this would make a little bit of sense (initially anyways).

It seems to me like he threw a very simple plan at you that wouldn't require any extra attention on his part, though. There are much, MUCH better plans out there.

[baza]

**Will update with pics**

Yah, he had me doing 30 mins cardio 4-5 times a week as well... if that helps.

Depends what your goals are really.
If you just want to be in decent shape, drop some bf and not be a 'gym rat', there is nothing wrong with a 3 day program with cardio.

[Request]

Alright here come the pics,

*embarrased*

Anyways here goes nothin'...

And like I stated in the initial post my goal is to someday be able to compete even at a Novice show... or the MABBA provincials, etc...

Hope this helps... and yes, Im currently fat! LMAO!

Measurements:
Waist: 40"
Arms: 14"

Both of these were the last time I checked about a month ago... =/

[ironwill]

crap, dont be embarrassed bro...the transformation pics will be awesome, for sure.....i give you credit for throwing them up...good for you....its tough to throw up pics when not at your best opening up for proper critique, i admire that, says a lot about you bro.....good for you....stick around, there will be a tonne of info here to help you in your journey...you already have the most important part down....the goal....if the goal is to compete, giver shit..

[Request]

crap, dont be embarrassed bro...the transformation pics will be awesome, for sure.....i give you credit for throwing them up...good for you....its tough to throw up pics when not at your best opening up for proper critique, i admire that, says a lot about you bro.....good for you....stick around, there will be a tonne of info here to help you in your journey...you already have the most important part down....the goal....if the goal is to compete, giver shit..

Thanks bro, that means alot!

I'm still trying to figure out wether or not I should stick with what this trainer gave me and go at it for a month straight or so and reevalute where I am then... and see what he wants to do at that point... or start something like Starting Strength now and add as I go? Not sure what would be best for me as it's obvious I have a high BF % and also need to put on some muscle... which to do first... lmao...

[AlladdinSane]

1. Good for you to have the gutz to post up pics.

2. I really wasn't trying to be rude when I asked. Sorry if that's how it came across.

3. Looking at the pics, it's clear that he wants you to achieve a certain level of muscular conditioning initially.

That being said, I still don't like this:

Tree Choppers x 3 drop sets
Mid Row x 3 DS
Seated Bench x 3 DS
Rear Delt Extensions x 3 DS
Chest Fly x 3 DS
Bi Preacher Curl x 3 DS
Seated Hammer Pushdowns x 3 DS
Seated Military Press x 3 DS
Leg Press x 3 DS

My take on it, still running with the same kind of theme:

Deadlift x 5
Bench x 10 x 3DS
Weighted Decline Board Situps x 10 x 3DS
Seated Cable Row x 10 x 3DS
Seated Shoulder Press x 10 x 3DS
Low Back Extensions x 15
Step Ups x 15
Preacher Curl x 10 x 3DS
Cable Pressdowns x 10 x3DS

...or something like that.


OR somebody else said DoggCrapp. You could look into that even for a later date.

[ironwill]

Good stuff aladdin...personally, when you get tired of doing what you are doing and get a wee bit more advanced, then get into DC, NOT YET as you really need to get the basics down, be able to focus and really hit the muscles and really beat them with 1 working set......You will get there, but for now stay with something like aladdin put up, or whatever you like, but do research on DC in the meantime, you will love it...Im doing that in a few months again after a few other things im doing...But i had DC as my trainer for over a yr, and his stuff is absolutely great......

[Request]

Thanks Alladin and Ironwill for all the help. Alladin you were absolutely not coming off as rude and anything I can tell you about myself or show you through pics or progress pics that will help you, help me on this journey I'm more than willing to do.

Having said that I feel like I may be bugging you guys a bit to much, but oh well... I'm gonna throw out a couple more questions.


1 - There are 2 particular movements that I'm kinda weiry about doing on my own without the help of a spotter etc... not saying that I cannot do them... just want to get your opinions on wether they can be done without spotters.

They are: Bench Press and Squats. What do you think? Ive also heard some opinions that using a smith machine while doing these is basically cheating your body, which is not what I want to do.


2 - Also do you guys have any good links on DroggCrapp? Ive heard good things about it as well... but I did a google search on it and there is some much un-itemized/un-organized garbage sites that it is amazing. LOL!

Look forward to hearing from you guys... and Alladin if I follow that program for the first couple months till I get some muscle conditioning to handle bigger loads... different workouts... how much cardio would you suggest doing with it? Just on the off days? That is what I was thinking about, off days and around 30 mins a day....
Also the initial workout I had posted from this trainer he had me doing all those excersises 3x over... like 3 rounds of the circuit was that your intention as well or just 1 time through?
Anyways
TTYL

[AlladdinSane]

First week: Run through once.
Second week: Run through once.
Third week: run through twice.
Fourth week: run through thrice.
Fifth week and beyond: increase weight when possible (not just when you feel like).

Cardio:

First week: 3x/week @ 20 min/session
Second Week: 4x/week @ 20 min/session
Third week: 5x/week @ 20 min/ session
Fourth week: 5x/week @ 25 min/session
Fifth and every second week after until 50min/session reached: add 5min/session.


Now let's talk diet... :D

[PdH]

Ive also heard some opinions that using a smith machine while doing these is basically cheating your body, which is not what I want to do.

There's nothing wrong with using a Smith machine Bro. I only use a Smith for squats because of a recurring back injury and make great gains. Benching on a Smith is fine as well, but IMO DBs are more effective. Just start light with DBs until you get control of the movement.

[Request]

Now let's talk diet... :D

EDIT: Quick question before we get into diet, that workout is still being ran 3x a week right? Only non-consecutive days?

:confused:

Ok Alladdin, here we go! Lets blow this shit up!

Lets talk then because I don't think I know too much on diet... and definately not values for foods or how much I should be taking in, stuff like that...

Here is an example of what I "think" (what I was going to do???) a diet plan based on my stats, etc should look like for me till I get lean and then start focusing on putting on some clean muscle...

Would also like to point out that I said something about this particular diet plan to this trainer and he didn't have much to say on it... which I suspect is a bit off lmao...


------
Meal #1 - 1 Scoop Whey (24g taken with water), bowl of Whole Grain Cheerios

Meal #2 - 6 oz chicken breast, bit of BBQ Sauce

Meal #3 - Apple/Banana

Meal #4 - (after workout) 1 Scoop Whey (24g taken with water)

Meal #5 - 6 oz chicken breast (or steak/pork chop/lean ground beef patty), medium baked potatoe, vegtable (broc/peas/cauliflower/etc)
------


This is basically what I got in my head... I can honestly say that I feel as tho it is lacking but I'm not sure why...

Alladdin if you think you could come out with some advice, and maybe even point out what totals I should try to be hitting per day as far as cals/pro/carbs/fats go and the easiest way to get there it would be greatly appreciated.

I have a feeling your going to laugh at that diet tho, lol....

TTYL

[AlladdinSane]

EDIT: Quick question before we get into diet, that workout is still being ran 3x a week right? Only non-consecutive days?



Right. M W F works for most people.

Great to see what the plan is (although it will need to be changed), but a starting point is just as important. Tell me how you have been eating to end up looking like you do. Everything down to the dirtiest detail. (I'll know if you're lying ;) )

[L3]

Everything down to the dirtiest detail.

easy tiger, take it to PM's or you'll upset B2J :lick

[AlladdinSane]

HA!

[Request]

Alladdin

Up till I was about 21 years old I always hovered around 170lbs... I never weight lifted much but I was always athletic...

Then I took up a job that took up alot of time and to be honest for the better part of the last 4-5 years have lived on junk food, and other garbage. I mean it was nothing for a typical saturday to be...

9 am - Breakfast... most of the time eating out. Very large portions. McDonalds alot... ordered a BLT Bagel meal with OJ, with another BLT Bagel on the side.

Mid Morning, around 10:30 or 11:00am... usually some junk food. Doritos/Potatoe Chips... perhaps a glass of Pepsi.


4 PM - Supper... again I ate out alot... so Burger King was a good one, Double Whopper meal. When I didn't eat out ate stuff like...

- 5-6 Chicken Fingers with Plum Sauce (that would be the meal)

- 7-8 Perogies with fried bacon/onions (that would be the meal)

- Premade Pizza's/Half the pizza (Delicio or however you spell it)

- Kraft dinner with brown beans and diced hot dogs in it! (Uck! Yeah I know!)

Stuff like that...

Anyways always throughout the day I was drinking soft drinks, I can remember eating lots of chips/doritos... lots of ice cream products... ugh...

But yeah that is what a typical day would look like....

Such an ugly diet... lol... atleast Im about to make the effort to change all that around... thank god!

[INked]

crap, dont be embarrassed bro...the transformation pics will be awesome, for sure.....i give you credit for throwing them up...good for you....its tough to throw up pics when not at your best opening up for proper critique, i admire that, says a lot about you bro.....good for you....stick around, there will be a tonne of info here to help you in your journey...you already have the most important part down....the goal....if the goal is to compete, giver shit..

Great attitude on both you and the Mrs.Always positive coments and feeback.:yeah

[marino]

crap, dont be embarrassed bro...the transformation pics will be awesome, for sure.....i give you credit for throwing them up...good for you....its tough to throw up pics when not at your best opening up for proper critique, i admire that, says a lot about you bro.....good for you....stick around, there will be a tonne of info here to help you in your journey...you already have the most important part down....the goal....if the goal is to compete, giver shit..

Well said Ironwill, Request nothing but support and information here. Good Luck

[Request]

Well said Ironwill, Request nothing but support and information here. Good Luck

Thank you very much man... =D

Alladdin you still out there somewhere? LMAO...

[ironwill]

Great attitude on both you and the Mrs.Always positive coments and feeback.:yeah
thanks inked...i really appreciate the feedback.....

[AlladdinSane]

Alladdin

Up till I was about 21 years old I always hovered around 170lbs... I never weight lifted much but I was always athletic...

Then I took up a job that took up alot of time and to be honest for the better part of the last 4-5 years have lived on junk food, and other garbage. I mean it was nothing for a typical saturday to be...

9 am - Breakfast... most of the time eating out. Very large portions. McDonalds alot... ordered a BLT Bagel meal with OJ, with another BLT Bagel on the side.

Mid Morning, around 10:30 or 11:00am... usually some junk food. Doritos/Potatoe Chips... perhaps a glass of Pepsi.


4 PM - Supper... again I ate out alot... so Burger King was a good one, Double Whopper meal. When I didn't eat out ate stuff like...

- 5-6 Chicken Fingers with Plum Sauce (that would be the meal)

- 7-8 Perogies with fried bacon/onions (that would be the meal)

- Premade Pizza's/Half the pizza (Delicio or however you spell it)

- Kraft dinner with brown beans and diced hot dogs in it! (Uck! Yeah I know!)

Stuff like that...

Anyways always throughout the day I was drinking soft drinks, I can remember eating lots of chips/doritos... lots of ice cream products... ugh...

But yeah that is what a typical day would look like....

Such an ugly diet... lol... atleast Im about to make the effort to change all that around... thank god!

Cool. Let's do this.

Meal #1 - 2 whole eggs, 6 egg whites, 3/4 cup oatmeal, 1 Tbsp olive oil

Meal #2 - 1 Scoop whey protein

Meal #3 - 6 oz chicken breast, 3/4 cup brown long grain rice, 1 Tbsp olive oil

Meal #4 - 1.5 cups 1% cottage cheese, Apple/Banana

Meal #5 - (after workout) 2 Scoop Whey (48g taken with water), 3 scoops Gatorade powder

Meal #6 - 6 oz chicken breast (or steak/pork chop/lean ground beef patty), 2 cups frozen mixed vegetables (broc/peas/carrots/cauliflower/etc), 1-2 Tbsp olive oil

6 Tbsp of condiments (Ketchup, BBQ Sauce, Hot Sauce, Mustard, etc) total per day.


There's a general guide. Hope it's okay.

Sorry it took so long, I've been really busy today.

[Request]

Cool. Let's do this.

Meal #1 - 2 whole eggs, 6 egg whites, 3/4 cup oatmeal

Meal #2 - 1 Scoop whey protein

Meal #3 - 6 oz chicken breast, 3/4 cup brown long grain rice

Meal #4 - 1.5 cups 1% cottage cheese, Apple/Banana

Meal #5 - (after workout) 2 Scoop Whey (48g taken with water), 3 scoops Gatorade powder

Meal #6 - 6 oz chicken breast (or steak/pork chop/lean ground beef patty), 2 cups frozen mixed vegetables (broc/peas/carrots/cauliflower/etc)

6 Tbsp of condiments (Ketchup, BBQ Sauce, Hot Sauce, Mustard, etc) total per day.


There's a general guide. Hope it's okay.

Sorry it took so long, I've been really busy today.


Holy crap! You did the whole plan for me! Thank you very much Alladdin. Just a couple questions is all... then I swear I will let you ignore me for awhile... (lol jokes... I dont care if you take a day or so even to respond, your info is priceless)...

1 - If I workout in the morning... should that Meal #5 follow the workout whenever time of the day it is (sorry might be a stupid question just wanted to make sure).

2 - Also for that meal that 3 scoops of gatorade powder, would that be put right in with the protein shake?

3 - So I guess I should just be pretty strict and follow this food guide until I get down in bf % and stabalize somewhere and then maybe address the need for more/less protein/cals/etc based on those current stats?

4 - Also what am I doing with the olive oil in those meals? Usually my chicken breasts will be precooked, etc. Mixing it with stuff I guess? LMAO!

I also will be drinking tons of water throughout the day... as Ive heard that is a good idea as well.

Look forward to hearing from you...

[marino]

I also will be drinking tons of water throughout the day... as Ive heard that is a good idea as well.

Try drinking about 4 litres a day to start. Ease into it you will going to the bathroom alot.

[marino]

.

[AlladdinSane]

Holy crap! You did the whole plan for me! Thank you very much Alladdin. Just a couple questions is all... then I swear I will let you ignore me for awhile... (lol jokes... I dont care if you take a day or so even to respond, your info is priceless)...

1 - If I workout in the morning... should that Meal #5 follow the workout whenever time of the day it is (sorry might be a stupid question just wanted to make sure).

2 - Also for that meal that 3 scoops of gatorade powder, would that be put right in with the protein shake?

3 - So I guess I should just be pretty strict and follow this food guide until I get down in bf % and stabalize somewhere and then maybe address the need for more/less protein/cals/etc based on those current stats?

4 - Also what am I doing with the olive oil in those meals? Usually my chicken breasts will be precooked, etc. Mixing it with stuff I guess? LMAO!

I also will be drinking tons of water throughout the day... as Ive heard that is a good idea as well.

Look forward to hearing from you...


- 1. Meal #1 should always be the first thing you do. If you workout in the morning, it'll always be after Meal #1. And yes, Meal #5 will always be right after the workout.

- 2. Put the Gatorade right in the protein shake if you want. That's totally cool.

- 3. Yeah. Stay strict. Be aware of "hunger" vs. "wanting to eat". They are not the same thing. If you are "hungry" daily after a week of this plan, then we can start by swapping your chicken for red meat in half of your dead-animal meals.

- 4. Olive oil: Fry your food in it, put it on your rice, spoon right down, whatevers.

- 5. Water: 8 litres minimum/day.


I rarely help people on the boards because they rarely follow through and I feel like I've wasted my time. In this case, though, you seem pretty wound up to get this shit done, so I figured I'd give you a hand.

Hope it works out for ya! :yeah

[Request]

Thank you again Alladdin for all the information and help. As well as everyone else who has contributed to this thread. You advice and help is priceless.

Having said that Ive decided NOT to train......









JOKES!


Seriously thanks for all the advice again and Alladdin I can understand your hesitation to helping some unknown person on a bodybuilding board. I can say this... I am very hyped and pumped up about getting this started and without your diet help could have been on the road to failure pretty easily. Repped.

[AlladdinSane]

Bwahahahaha... You had me for a split-second! jerk. ;)

Thanks man. Maybe head over to the "Logs and Journals" section and start something up over there so we can watch your progress and help you out when you need it.