slim beginner advice needed pls

This is my first post, I've joined today, had a look at other posts
and seems that you are all a helpful bunch, hopefully you can help me
too with some advice.

I am 29yo. 168cm and weight 60kg. I used to be very skinny when i was
18 i weighted 50kg and under and worked out for a couple of months to
gain 8-10kg. Since then I worked out on/off (MORE OFF THAN ON). But
now with all the info available I would like to do it right and get
fit as well as bulk up.

ATM I can train 3 times a week (Mon, Wed, Sat) maybe for 1hr - 1 1/2
hr, I am going to start taking a protein shake. Can you please advise
on the type of diet i should stick to, and the type of exercises for a
slim beginner, I would like to get a bigger chest, arms and broad
shoulders, and also not gain a gut from eating the wrong things.

I just started working on my chest and arms last nite, so any advice
that can get me there quicker and help me cut corners will be
appreciated.

Thank you.

On Mar 6, 9:03 pm, "Charlie" <carlo.santiste...@gmail.com> wrote:
> This is my first post, I've joined today, had a look at other posts
> and seems that you are all a helpful bunch, hopefully you can help me
> too with some advice.
>
> I am 29yo. 168cm and weight 60kg. I used to be very skinny when i was
> 18 i weighted 50kg and under and worked out for a couple of months to
> gain 8-10kg. Since then I worked out on/off (MORE OFF THAN ON). But
> now with all the info available I would like to do it right and get
> fit as well as bulk up.
>
> ATM I can train 3 times a week (Mon, Wed, Sat) maybe for 1hr - 1 1/2
> hr, I am going to start taking a protein shake. Can you please advise
> on the type of diet i should stick to, and the type of exercises for a
> slim beginner, I would like to get a bigger chest, arms and broad
> shoulders, and also not gain a gut from eating the wrong things.
>
> I just started working on my chest and arms last nite, so any advice
> that can get me there quicker and help me cut corners will be
> appreciated.
>
> Thank you.

Hey Bro. Congrats on deciding to get in better shape. IMO there is no
real way to cut corners.
Just a matter of eating right and putting the time in at the gym.
Focus on eating 3000 calories a day while bulking.
Good rule of thumb is 30% fat, 30% protein, 40% carbs. Bench is a
great exercise for chest/arms. Arnold's are good for
the shoulders. Stick with the basics, but do them well and you'll
grow.

On Mar 7, 4:20 pm, "ratm4...@hotmail.com" <willlin...@gmail.com>
wrote:
> On Mar 6, 9:03 pm, "Charlie" <carlo.santiste...@gmail.com> wrote:
>
>
>
> > This is my first post, I've joined today, had a look at other posts
> > and seems that you are all a helpful bunch, hopefully you can help me
> > too with some advice.
>
> > I am 29yo. 168cm and weight 60kg. I used to be very skinny when i was
> > 18 i weighted 50kg and under and worked out for a couple of months to
> > gain 8-10kg. Since then I worked out on/off (MORE OFF THAN ON). But
> > now with all the info available I would like to do it right and get
> > fit as well as bulk up.
>
> > ATM I can train 3 times a week (Mon, Wed, Sat) maybe for 1hr - 1 1/2
> > hr, I am going to start taking a protein shake. Can you please advise
> > on the type of diet i should stick to, and the type of exercises for a
> > slim beginner, I would like to get a bigger chest, arms and broad
> > shoulders, and also not gain a gut from eating the wrong things.
>
> > I just started working on my chest and arms last nite, so any advice
> > that can get me there quicker and help me cut corners will be
> > appreciated.
>
> > Thank you.
>
> Hey Bro. Congrats on deciding to get in better shape. IMO there is no
> real way to cut corners.
> Just a matter of eating right and putting the time in at the gym.
> Focus on eating 3000 calories a day while bulking.
> Good rule of thumb is 30% fat, 30% protein, 40% carbs. Bench is a
> great exercise for chest/arms. Arnold's are good for
> the shoulders. Stick with the basics, but do them well and you'll
> grow.

thank you for the advice re: the 3000 calories, is this something
to stick to everyday even if that is my day off training?
I forgot to mention that I am also playing soccer for about 1hr twice
a week (Mon and Thu).

I live in Australia, I am a bit of a lactose intolerant, however i can
eat some dairy food like cheese and yogurt but not milk, does anyone
know of any products in the Aussie market that are any good? (we do
get imported products as well)

Thanks again, I didn't expect to receive some advice so soon

IMO...
food - 30:60:10 pro:cho:fat poss. 30:50:20..
plenty of carbs give you energy for your workouts, and fill the muscle with
glycogen and water giving fuller muscles.

meats (lean: chicken, beef, pork etc)
fish (lean:white, tuna, oily - not fried)
w/g rice
w/g pasta
potatoes/sweet potatoes
you get the idea.... eat loads too

exercise: 3xper week ios good place to start mate,
concentrate on big exercises.
Deadlifts
Squats
Bench press
Militarypress
closegrip bench
barcurls etc.......

2 - 3 compound exercises per bodypart will work wonders fella... should do
anyway, did for me...
"Charlie" <carlo.santisteban@gmail.com> wrote in message
news:1173243830.803977.293880@c51g2000cwc.googlegr oups.com...
> This is my first post, I've joined today, had a look at other posts
> and seems that you are all a helpful bunch, hopefully you can help me
> too with some advice.
>
> I am 29yo. 168cm and weight 60kg. I used to be very skinny when i was
> 18 i weighted 50kg and under and worked out for a couple of months to
> gain 8-10kg. Since then I worked out on/off (MORE OFF THAN ON). But
> now with all the info available I would like to do it right and get
> fit as well as bulk up.
>
> ATM I can train 3 times a week (Mon, Wed, Sat) maybe for 1hr - 1 1/2
> hr, I am going to start taking a protein shake. Can you please advise
> on the type of diet i should stick to, and the type of exercises for a
> slim beginner, I would like to get a bigger chest, arms and broad
> shoulders, and also not gain a gut from eating the wrong things.
>
> I just started working on my chest and arms last nite, so any advice
> that can get me there quicker and help me cut corners will be
> appreciated.
>
> Thank you.
>

Charlie wrote:

> ATM I can train 3 times a week (Mon, Wed, Sat) maybe for 1hr - 1 1/2
> hr,

Three full body workouts, or maybe Push/pull/full upper/lower/full kind
of split. Three full body workouts recommended.

> I am going to start taking a protein shake. Can you please advise
> on the type of diet i should stick to,

Avoid sweets and very fatty foods. Eat veggies, with every meal
preferably, and preferably raw veggies too. Most of your protein
intake should come from meat, fish and diary products. Drink your
shake post workout, but do not rely on your shakes. You need mostly
food.

> and the type of exercises for a slim beginner,

Mostly compound movements. A little bit of isolation won't hurt, but
you need to know where it's needed first.

> I would like to get a bigger chest, arms and broad
> shoulders,

Bench press, dumbbell row, overhead press, chinups. For arms do
curls and triceps pushdowns.

> and also not gain a gut from eating the wrong things.

You can gain a gut just as easily by eating too much of the right
things.

> I just started working on my chest and arms last nite, so any advice
> that can get me there quicker and help me cut corners will be
> appreciated.

Do not try to "get there" too quick and do not cut corners. In the
long run (and you should plan long term) you'll be much better off
without cutting corners.

--
Andrzej Rosa

On Mar 8, 3:22 am, Andrzej Rosa <bakt...@yahoo.com> wrote:
> Charlie wrote:
> > ATM I can train 3 times a week (Mon, Wed, Sat) maybe for 1hr - 1 1/2
> > hr,
>
> Three full body workouts, or maybe Push/pull/full upper/lower/full kind
> of split. Three full body workouts recommended.
>
> > I am going to start taking a protein shake. Can you please advise
> > on the type of diet i should stick to,
>
> Avoid sweets and very fatty foods. Eat veggies, with every meal
> preferably, and preferably raw veggies too. Most of your protein
> intake should come from meat, fish and diary products. Drink your
> shake post workout, but do not rely on your shakes. You need mostly
> food.
>
> > and the type of exercises for a slim beginner,
>
> Mostly compound movements. A little bit of isolation won't hurt, but
> you need to know where it's needed first.
>
> > I would like to get a bigger chest, arms and broad
> > shoulders,
>
> Bench press, dumbbell row, overhead press, chinups. For arms do
> curls and triceps pushdowns.
>
> > and also not gain a gut from eating the wrong things.
>
> You can gain a gut just as easily by eating too much of the right
> things.
>
> > I just started working on my chest and arms last nite, so any advice
> > that can get me there quicker and help me cut corners will be
> > appreciated.
>
> Do not try to "get there" too quick and do not cut corners. In the
> long run (and you should plan long term) you'll be much better off
> without cutting corners.
>
> --
> Andrzej Rosa

Thank you to you all, this is definitely great advice which will get
me started

Charlie <carlo.santiste...@gmail.com> wrote:

> This is my first post, I've joined today,

Welcome to MFW, Charlie.

> had a look at other posts and seems
> that you are all a helpful bunch, hopefully
> you can help me too with some advice.
>
> <snip> get fit as well as bulk up. <snip>

Hey, here's Pete's advice from elsewhere in this newsgroup:

"Straight sets, about 4-6 with 5-10 reps, short of failure, with 2-4
minutes rest between sets.

I leave the gym in better shapes as when i walk in. A LOT better.
I discovered that this way of training, when i trained at home about
20 years ago, was very productive.

I trained like a powerlifter, its just that i included exercises such
as curls, skullcrushers and a few other isolation movements.

At the age of 28, i was aprox. 210 pounds. I trimmed down to 190. On
purpose. Then i started to train heavy, one exercise a day, at first 6
sets of 6 reps. Later that was all the way up to 15 sets. That was
from sept. 93 to march 95

I went from 190 to 250 pounds in 18 months. Last 3 months i took 500mg
testerone/week.

I was strong, horny and bloated. GOD, i was happy ;-O"

And on the diet front, more info from The Pete Archives:

"Try this;

Blend .5 liter non-fat milk with a small cup, about 150cc of *whole*
milk powder. The kind they give to children.
Throw in a large banana, and add several scoops of Whey.

Repeat 4 times a day.

Add a generic Multi Vit/Min tab, and the right amount of Creatine.

Eat eggs, fish and steak every day. (not all 3, 2 out of 3 is fine)

There, i just gave ALL i know about nutrition. Good luck! "

Note: The preceding information courtesy of The Unauthorized Pete
Training and Nutrition Archives.

--
Curt

In news:1173316696.921693.151610@n33g2000cwc.googlegr oups.com,
Charlie <carlo.santisteban@gmail.com> typed:
> On Mar 8, 3:22 am, Andrzej Rosa <bakt...@yahoo.com> wrote:

[...]

>
> Thank you to you all, this is definitely great advice which will get
> me started

Let's hope you keep going also!

--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchille

On Mar 8, 4:46 pm, "Bully" <bull...@proteinbars.co.ok> wrote:
> Innews:1173316696.921693.151610@n33g2000cwc.google groups.com,
> Charlie <carlo.santiste...@gmail.com> typed:
>
> > On Mar 8, 3:22 am, Andrzej Rosa <bakt...@yahoo.com> wrote:
>
> [...]
>
>
>
> > Thank you to you all, this is definitely great advice which will get
> > me started
>
> Let's hope you keep going also!
>
> --
> Bully
> Protein bars:http://www.proteinbars.co.uk
>
> "A pessimist sees the difficulty in every opportunity; an optimist sees
> the opportunity in every difficulty." Sir Winston Churchille

That's right atm I am into it, I had my second workout last nite, so
far so good, I am going to the stock up on the right food this
weekend. However I find that after 3 months of working out I start to
lack the motivation to keep doing it. How do you keep motivated. I
work out at home I have my own gym equipment that I bought and
collected over the years.

Has anyone heard of GNC 100% Whey Protein? I am taking this once a day
in the morning or twice a day right after a workout. Just wondering if
anyone has some feedback on the product.

Cheers everyone

On Mar 8, 4:46 pm, "Bully" <bull...@proteinbars.co.ok> wrote:
> Innews:1173316696.921693.151610@n33g2000cwc.google groups.com,
> Charlie <carlo.santiste...@gmail.com> typed:
>
> > On Mar 8, 3:22 am, Andrzej Rosa <bakt...@yahoo.com> wrote:
>
> [...]
>
>
>
> > Thank you to you all, this is definitely great advice which will get
> > me started
>
> Let's hope you keep going also!
>
> --
> Bully
> Protein bars:http://www.proteinbars.co.uk
>
> "A pessimist sees the difficulty in every opportunity; an optimist sees
> the opportunity in every difficulty." Sir Winston Churchille

That's right atm I am into it, I had my second workout last nite, so
far so good, I am going to the stock up on the right food this
weekend. However I find that after 3 months of working out I start to
lack the motivation to keep doing it. How do you keep motivated. I
work out at home I have my own gym equipment that I bought and
collected over the years.

Has anyone heard of GNC 100% Whey Protein? I am taking this once a day
in the morning or twice a day right after a workout. Just wondering if
anyone has some feedback on the product.

Cheers everyone

On Thu, 8 Mar 2007, Charlie wrote:

> However I find that after 3 months of working out I start to lack the
> motivation to keep doing it. How do you keep motivated.

Results. After three months, you're measurably stronger, and
just-about-noticeably bigger, and then you want MORE, so you keep at it.

Plus, i'm slightly OCD, so once i'm in a routine, i can stick to it. I had
a week layoff recently, and i'm having a really hard time getting back
into the groove :-/.

> Has anyone heard of GNC 100% Whey Protein? I am taking this once a day
> in the morning or twice a day right after a workout. Just wondering if
> anyone has some feedback on the product.

It's whey protein, right? It'll work exactly like any other whey protein.

tom

--
Yulava? Niob Yam!

In news:1173395651.725067.283430@64g2000cwx.googlegro ups.com,
Charlie <carlo.santisteban@gmail.com> typed:
> On Mar 8, 4:46 pm, "Bully" <bull...@proteinbars.co.ok> wrote:
>> Innews:1173316696.921693.151610@n33g2000cwc.google groups.com,
>> Charlie <carlo.santiste...@gmail.com> typed:
>>
>>> On Mar 8, 3:22 am, Andrzej Rosa <bakt...@yahoo.com> wrote:
>>
>> [...]
>>
>>
>>
>>> Thank you to you all, this is definitely great advice which will get
>>> me started
>>
>> Let's hope you keep going also!
>>
>> --
>> Bully
>> Protein bars:http://www.proteinbars.co.uk
>>
>> "A pessimist sees the difficulty in every opportunity; an optimist
>> sees the opportunity in every difficulty." Sir Winston Churchille
>
> That's right atm I am into it, I had my second workout last nite, so
> far so good, I am going to the stock up on the right food this
> weekend. However I find that after 3 months of working out I start to
> lack the motivation to keep doing it. How do you keep motivated.

I don't know. I've been working out [properly ] for about 8 years now and
since hitting some new PBs last week I've never been more motivated.

> I work out at home I have my own gym equipment that I bought and
> collected over the years.
>
> Has anyone heard of GNC 100% Whey Protein?

Yup.

> I am taking this once a day
> in the morning or twice a day right after a workout.

You don't "take" whey like you would take a medicine!

> Just wondering if
> anyone has some feedback on the product.
>
> Cheers everyone

The bottom line is 1/ does it taste nice 2/ do you think you are getting
value for money?




--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill