new to the life

[laslo101]

hey i just signed up to this forum and i am 17 years old. i would really like to start training to do a natural body building show. i live in hamilton and any advice on how to start my training process would be greatly appreciated from diet to workouts. let me know any info you need. thank you so much. i won't waste your time. laslo

[TheNaturalBodybuilder]

Give us some background. What have you been doing up to this point? What are your stats? What kind of training do you do? What are you currently eating? Tell us as much as you can and we can help.

[gsxr750]

Hey man welcome. What gym do you work out at?

Plenty of excellent natty BBrs on here that will help you out so stick around :)

[laslo101]

i'm 6' 187 lbs ... working out for 2 years now... i was 248 and got down to my lightest at 178. i work out 5 days a week with hiit cardio 4 of those days ..

bi tri
pull downs 4 sets
incline skull crushers 4 sets
over head extensions 4 sets
one arm extensions pull downs 4 sets
decline skull crushers 4 sets

seated db curls 4 sets
preacher curl close grip 4 sets
preacher curl wide grip 4 sets
db across chest curl 4 sets
21's 3 sets


chest shoulder
7 sets decline bp
6 sets incline bp
4 sets flat
4 sets cable fly
4 sets close grip push outs

front db raises 3 sets
side db raises 3 sets
barbell raises to chin 4 sets
shoulderpress with bar 4 sets
shoulderpress with db 4 sets
shrugs with db 3 sets
shrugs with bar 3 sets

back legs
lat pull down 4 sets
behind head pull downs 4 sets
t bar 4 sets
close grip seated pull 4 sets
over bench raises 4 sets
lat cable pull 4 sets

leg press 4 sets
squats 3 sets
standing reverse curl 4 sets
calf raises 4 sets
seated calf raises 4 sets
abs all days
most excersises i aim for 8 - 10 reps


as for diet i eat
2 slices w/w toast w/ natty pb and protein shake with 50g protein 1 whole banana, 350 ml skimmed milk and 2 ice cubes

2 ww wraps with turkey and hot sauce
2 little yogurts
handful of almonds
banana

chicken breast and 2 cups brown rice or fish and brown rice or chicken and baked potatoe

..would pics be a benefit ? thanks and work out at goodlife fitness upperjames

[O-Train]

When do you want to compete? 17 is kind of young. I did my first show at 20. There are good natural bodybuilding shows in Hamilton so that makes it easy.

[LIVEHARD]

i'm 6' 187 lbs ... working out for 2 years now... i was 248 and got down to my lightest at 178. i work out 5 days a week with hiit cardio 4 of those days ..

bi tri
pull downs 4 sets
incline skull crushers 4 sets
over head extensions 4 sets
one arm extensions pull downs 4 sets
decline skull crushers 4 sets

seated db curls 4 sets
preacher curl close grip 4 sets
preacher curl wide grip 4 sets
db across chest curl 4 sets
21's 3 sets


chest shoulder
7 sets decline bp
6 sets incline bp
4 sets flat
4 sets cable fly
4 sets close grip push outs

front db raises 3 sets
side db raises 3 sets
barbell raises to chin 4 sets
shoulderpress with bar 4 sets
shoulderpress with db 4 sets
shrugs with db 3 sets
shrugs with bar 3 sets

back legs
lat pull down 4 sets
behind head pull downs 4 sets
t bar 4 sets
close grip seated pull 4 sets
over bench raises 4 sets
lat cable pull 4 sets

leg press 4 sets
squats 3 sets
standing reverse curl 4 sets
calf raises 4 sets
seated calf raises 4 sets
abs all days
most excersises i aim for 8 - 10 reps


as for diet i eat
2 slices w/w toast w/ natty pb and protein shake with 50g protein 1 whole banana, 350 ml skimmed milk and 2 ice cubes

2 ww wraps with turkey and hot sauce
2 little yogurts
handful of almonds
banana

chicken breast and 2 cups brown rice or fish and brown rice or chicken and baked potatoe

..would pics be a benefit ? thanks and work out at goodlife fitness upperjames

Looks like you work hard welcome CBB is a good place to be !!

[laslo101]

thank you i really do try and i really want to step it up even more. i would like to compete by next year sometime i know it is young but starting now i can't see it being a bad idea and i have the determination just need the knowledge.. thanks livehard

[LonelyBedouin]

Your diet needs some work. Are you eating just those three meals? Bulking or cutting?

And yea good for you to start training and getting ready for a comp at 17. You will blow competitors out of the water when you do decide to enter your first show.

[laslo101]

yes just the three but i am learning about the ever 2.5 hours eating and im trying to get a solid diet down to start by monday. i am a determined person and for anyone that is helping me out here i won't waste your time. and any help is greatly appreciated. i'm going to post pics tomoro for critisism on what i need to do first. figure best way to know what diet and training i should be doing

[Dryvrgrl]

I eat more than that... and Im a 115 pound fitness girl!!
add two more meals of chicken and rice and about another 3 scoops of protein... you gotta fuel that body!

[laslo101]

ya i'm getting a diet down now in the nutritional thread take a look all help is welcome and needed. want to start by monday. thanks for advice so far though everyone

[Mr Ontario]

I would love to see a pic of this 115lb girl :)



I eat more than that... and Im a 115 pound fitness girl!!
add two more meals of chicken and rice and about another 3 scoops of protein... you gotta fuel that body!

[Dryvrgrl]

I would love to see a pic of this 115lb girl :)

Rock and roll!! haha
first contest... 9 months of natural training

[Tiamat]

Awesome work girl!! You look great. Nice tats.

[Mr Ontario]

Wow! Look at you, aren't you a cutie :)


Rock and roll!! haha
first contest... 9 months of natural training

[laslo101]

wow you look amazing congrats .. and only 9 months

[Dryvrgrl]

Thanks!
yeah... I was a runner before, so always thin, but just skinny... when I started I couldn't bench the bar!. now I can bench quarters!
I was on 4600 kalories through most of the winter... so when I saw the diet posted on here... It caused me some concern, that's not enough food!!

and yeah.. I have alot of ink.

[laslo101]

ya lol im getting it in check though i will be doing a lean bulk with around 3350 cal a day according to the calculations i was told to do.

[Natty]

I eat more than that... and Im a 115 pound fitness girl!!
add two more meals of chicken and rice and about another 3 scoops of protein... you gotta fuel that body!

^^^This is true...you'd be suprized by how much you should actually eating, protein at every meal is one of the basics. You need to learn about what types of foods to eat at what times (ie Post workout- whey and dextrose/sugar, Upon waking - whey and complex carbs, before bed - slow digesting proteins with fats, no carbs - {cottage cheese)

There is a world of knowledge on this board so ask away bro

[laslo101]

so its been a while since i posted. i did a lean bulk and put on about 12 lbs over the summer which imo was good because i didn't notice any fat gains. i weigh 192 and want to be around 175 ripped. i have never had the noticeable abs all the time or obliques aka cock lines. i am currently on a 4 day split with cardio every day except my leg days and 1 rest day. so 5 days a week hiit. my diet i was thinking about doing was 2000 cal a day

first meal
6 egg whites
1 cup oats

second meal
10 almonds
chicken breast
green beans

protein shake 55g( i get the cosco protein weigh 32.99 5 lbs does this matter?)

fish,chicken, red meat(one of them)
brown rice
green veggy

protein in water after workout

protein before bed in water

i have never tried a creatine or fat burner should i? and any suggestions greatly appreciated i want the abs!

[JacktheThriller]

hey man u need to scale back those workouts and get really basic. 6' 187, is pretty skinny, u would be facing guys that r 5,6 and the same weight. U need to take some serious time in the gym b4 thinking about a show. dont take this personally i got the same wake up call a while back. Try training 3 times a week. Doing huge compound lifts. Mon Squat, bench, row Wed Deadlift, shoulder press, dips Fri same as mon, just increase ur poundages by small amounts (5 pds total) every lift. U will grow.

[laslo101]

ok thanks for advice and its long term goal i know i need to get alot bigger.

[Makarov]

like Ruhl. TRAIN HARD!
Get that protein in, eat your meals every 2-3 hours.
and stick to the basics for the first few months!
Remember. it's not the quantity of the weight but the quality of the movement.
and dont overtrain it! Workout appropriate to your schedule. take time to make your weekly workout routine and post it here for others to comment. Were all here to help!