Advice?

[Mladen]

Alrite well im 18, i weight about 155. My goal is to big rid of fat around the stomach and build a bigger body.

I do workout 3-4 times a week.

day 1 - chest and triceps
day 2 - back and bicepts
day 3- legs
day 4 - shoulders and abs

I have protein but i dont really know how to use it.

Morning = Oatmeal
Lunch = Usually a chicken/turkey sandwhich
Dinner = Soup, with chicken breasts.

So if you guys can gimmie some advice as what i should do each day at working to get big and stuff like that thanks!

[Josh]

If you want to gain some muscle mass, you're going to need to eat more than what you have listed. By working out 4 days per week, you're going to be burning more Calories than normal, and that doesn't even look like enough food to maintain your weight with no exercise.

To get rid of the fat around your stomach, you just have to do cardio. You can't really target that specific area. The fat will come off gradually around your whole body, and it has a tendency to stick to that area and burn from there last.

Protein is easy to take. You just mix it up with water or milk and drink it. Best to take it when you get home after your workout when your muscles need it for repair. If you can afford it, maybe also have some with your breakfast.

I am still new to this, and am quite small myself, so take this for what it's worth, and I'm sure the more experienced people on here will chime in with more useful info.

Oh, and welcome to CBB :)

[Mladen]

So should eat more? and what type of cardio do you think i should do?

[natenator]

So should eat more? and what type of cardio do you think i should do?
No cardio.

Hard ass training + well structured nutritional plans will recomp you nicely especially at 18

[Mladen]

Do you know anywhere i could get a nutrition plan?

[natenator]

Do you know anywhere i could get a nutrition plan?
Start with:

3 whole eggs, 8 egg whites
1/3 cup oatmeal (dry weight)


8oz chicken (raw)
6oz sweet potatoes


8oz lean ground beef (spice the hell out of it if you need)
1 cup rice


1.5 cans tuna (use fat free mayo if needed)
6 rice cakes


8oz chicken, lean steak, lean fish
green salad
olive oil + lemon juice salad dressing


50 grams whey protein
2tbsp peanut butter


done.

Once you know how you respond to an initial plan you can tweak from there (more or less) but I'd bet with hard ass training you'd grow well on the above...

[Mladen]

And sorry to be a pain in the ass, but is there like a workout plan i could follow.

I go to the gym almost everyday.

[natenator]

And sorry to be a pain in the ass, but is there like a workout plan i could follow.

I go to the gym almost everyday.
shoulders
bi's/tri's
legs
off
chest
back

Compound movements only. Balls to the wall. Proper form, controlled negative and explosive contraction.

[Mladen]

alrite thanks !!

[420]

A great way for a beginner to start putting on size is to record your:

Daily nutritional intake

Exercises
-intensity
-repetitions
-weight


look back at your log once a week and ensure the following week you set higher goals. Ill tell you that when your strength increases and you pay close attention to your nutrition, you will grow.

[buildinthaskinnys]

Listen to these dudes they know the score, they'll also tell you that consistancy is king.
Also Make sure you eat bigger than you are, but do it in increments so if you are 155 pounds now eat like you are 165, I dont need to tell you to eat clean as I can see you are already eating good wholesome foods, log every weight/set/rep/and calorie, if you are getting stronger you are getting bigger but it takes time so use patience and dont lift with your ego, lift with your hamster wheel.

[howie]

This is a good training program. http://www.scivationbooks.com/triphase.htm

I would recomend the 12 week program for you.

You DO NOT need supplements suggested at the end either just the training

[mmx]

I would say as a beginner, forget AAS and do compound exercises: http://www.startingstrength.net/workouts

Proper squats, deadlifts, power cleans, shoulder presses and bench presses alone will give you mass you never thought you could achieve. Drink 2 gallons of milk everyday and lift heavy if you want to grow big.

[buildinthaskinnys]

I would say as a beginner, forget AAS and do compound exercises: http://www.startingstrength.net/workouts

Proper squats, deadlifts, power cleans, shoulder presses and bench presses alone will give you mass you never thought you could achieve. Drink 2 gallons of milk everyday and lift heavy if you want to grow big.

2 gallons of milk? haha thats a good one man you almost had me.

[Dozer1980]

as always great advice nate


shoulders
bi's/tri's
legs
off
chest
back

Compound movements only. Balls to the wall. Proper form, controlled negative and explosive contraction.

[mmx]

2 gallons of milk? haha thats a good one man you almost had me.

lol, my bad; meant liters, not gallons. :)