Workout, diet and supplment help please.

[JohnBoy1]

Hi guys im completly new to all this stuff but looking to work out and hard. Ive read lots on diets, training and supplements I could use but when it comes to putting it all together I just seem to loose it. Is there any chance anyone could help me set something up so I can start working on it. I know im asking for alot but im struggling .

Im 20 years old, 5ft 4". 126LB. 12%bf.

Look forward to the replies, and thanks.

P.S. Didnt know where to post this because its asking for a little of everything lol.

[CMB]

Hi guys im completly new to all this stuff but looking to work out and hard. Ive read lots on diets, training and supplements I could use but when it comes to putting it all together I just seem to loose it. Is there any chance anyone could help me set something up so I can start working on it. I know im asking for alot but im struggling .

Im 20 years old, 5ft 4". 126LB. 12%bf.

Look forward to the replies, and thanks.

P.S. Didnt know where to post this because its asking for a little of everything lol.

Alrightly, I'll make an attempt to help you out piece by piece in a simple, efficient means. There will be many back and forths between us.

To start off, how long have you been training? What kind of food do you eat on a daily basis? Do you have any supplements? If so, which ones?

[MickeyKnox]

Your TDEE is probably around 2K.

Normally i don't do this for a variety of reasons, but here's a some stuff to get the ball rolling. Tweak it for you up or down depending what your goals are.


2000 Calorie Diet

Meal 1: 30g Oatmeal
1 scoop protein powder
Total: (~230/5/25/30)

Meal 2: 100g Banana
227g Fat Free Greek Yogurt
Total: (~230/0/30/20)

Meal 3: 141g Tuna(1 can)
2 slices Whole Wheat bread
10g Mayonnaise
Total: (~390/10/40/30)

Meal 4: 200g Chicken Breast
125g Sweet potato
Green Veggies
Total: (~360/5/20/45)

Meal 5: 200g Chicken Breast
125g Sweet potato
Green Veggies
Total: (~360/5/20/45)

Meal 6: 200g Apple
34g Natural Peanut Butter
Total: (~300/20/35/10)

Meal 7: 2 String Cheese
Total: (~160/10/0/15)

Total: (~1950/55/170/195)


Exercise routine:

Day one: Delts, triceps, abs
Day two: Back, traps, rear delts
Day three: REST
Day four: Chest, biceps, abs
Day five: Quads, hams, calves
Day six: REST

All movements are performed with PERFECT FORM (this is a must IMO)

All rest periods are short (60-90 seconds, 90 seconds being only for the BIG LIFTS - Deadlifts, Leg Press etc...)

All movements are performed as follows with a few obvious exceptions where it is not safe/ possible to do easily;

Set 1 - Warm up/ Feel Set
Set 2 - Feel Set / Close to failure
Set 3 - Working set (To failure and beyond, including forced reps, negatives, force negatives, statics pauses)

*One thing to note is that you CANNOT REST DURING YOUR WORKING SET! You go to failure and then you carry on with the help of a spotter (still you must keep tight form as your spotter does the cheating for you), you do not stop and allow the muscle to rest and recover. Your tempo needs to remain there all the way to the death, DO NOT PAUSE AND ALLOW RECOVERY.

Progressive Tension Overload:

Progressive - Adding weight/ reps/ extra stimulus

Tension - Where that weight is going. On the muscle as tension.

Overload - Takining a muscle to failure - overloading the muscle with something it has not before experienced.

Progressive Tension Overload creates adaptation.


Good luck.

[JohnBoy1]

Thanks for the help guys much appreciated.

[liftology]

Well if you are just starting to work out, I would recommend starting strength by Mark Rippetoe to get a good base then after 6 month - a year start a basic bodybuilding split. As for dieting I agree with Mickey, just eat a bit over maintenance but take advantage of those gains your first year, they will be the best.