Hi all, i'm new to all this so please bear with me!

Been using the gym nowe for the last 2/3 weeks mainly for the social side but also to sort my body out......ive always been slim with a 'podgy' stomach and my weights always been around 10/10.5 stone, I always used to eat crap for dinner and never had any eating patterns.

I go to the gym a minimum of 3 times a week, I try and go every day but due to my job its not always possible.

I normally start by doing 3 mins of 3km walking, then 7mins of 6km walking followed by 5mins of 10km running, then 10mins on the x-trainer, 10mins rowing and 15mins cycling.
From here I use the machines, I know which ones I use but I cant remember the names lol

I asked at the gym if someone could advise me what to eat and what not to, they're trying to skank me off by telling me to sign up with a personal trainer at £140 a month who can give me an eating plan.

Basically I just want to get a bit bigger all over, a few muscles and tone up my stomach. (im using the abs machine/stomach crunch for this)

Someone suggested to me that I should be getting the protein shakes to help me along but I wanted some definitive advice, I dont want to spend the next year eating the wrong things and gaining nothing.

At the moment im eating weetabix for breakfast, fruit for a mid morning snack, tuna pasta for lunch, then jacket spud/tuna/salad for dinner.

Could anyone give me a bit of help with what I should be eating and what I should be avoiding???


Cheers in advance,
Paul

 

You don't need to pay £140 a month for anything mate, as there is enough information out there readily available free of charge. First of all, I would do your weights before cardio, as I can't see you having the energy afterwards. Even if you do, you won't have as much as before, so won't be hitting the muscles as hard as you could. You'd be better of with a pait than a personal trainer. Someone who will be with you for the journey, if they get into it.

Protein shakes are basically a meal replacement. So if you had 6 meals a day, four of those could be cooked meals and two of those could be shakes. Example:

8:30 - Protein shake with some wholemeal toast.

10:30 - Chicken and rice.

12:30 - New potatoes with chicken.

3:00 - Protein shake.

5:30- Chicken and rice.

8:00 - Protein shake.

You can change that around so you are getting your carbohydrates in before you train, and you can also change the meat to turkey, tuna, fish etc. I have chicken breast because it's what Paul off here put me on, and it just so happens I like it the most. You also don't need to have any protein shakes, and could have all meals. But protein shakes can be cheaper, and also quicker. If you are in college or work and don't have a long break, you can make one fairly quick and drink it as you go much easier than a meal. I take meals to college in a tupperware box, which is OK as I have three good breaks.

When it comes to the training you don't want to just use the machines, you can use the free weights too. You could do Shoulders and Arms one day, Back the next, Chest another and then legs another. The thing to remember is nothing happens over night. I've not noticed a difference in the 9 months I've trained, and then last week I looked at an old picture of myself and thought 'Woah; look at the size of my shoulders'.

So:

Monday - Chest.
Tuesday - Back.
Thursday - Shoulders
Friday - Legs.

You could also train every body part twice a week for a while as you're new to it and will only be doing ligther weights.

You could avoid accessive alcahol. I don't have any at all, but that's more to do with me not being a massive fan of it to begin with. Although I am sure it has made a nice difference. You certaintly don't need to live like a monk though, as the lad I train with is a respectable size, and he throws 25 + pints down his neck on a Sunday. Chocolate and junk food are the obvious to avoid, but if you're not majorly overweight I wouldn't worry too much about it.


Get lots of sleep, 8 hours and diet well. I have a little break off the diet on a Sunday, as my mum does a roast dinner and I save myself to scoff it down as I love them.

I'm kinda' new to all this myself, so I can't go too much into detail.

Last of all, search for Scoobys Workshop on google, this man has lots of good advice and loads of videos with different excersises.

I hope this helps, but like I said I am no expert myself.

Benni.

 

Who ever told you this has no idea about nutrition m8 honestly.A protein shake is absolutely no substitute to a meal.They are added in to up your daily protein NEVER to replace a proper meal.6 meals a day alongside 2 protein shakes is what you should be doing or in an ideal world no protein shakes would be needed as you should get enough through meals alone

 

Paul put me on a diet which consisted of 3 meals and 3 shakes. I kidna' get the feeling he does know what he is talking about when it comes to nutrition so I'll stick with it.

Benni.

 

Carry on then m8 im saying fuck all more

 

I'm just telling you what my diet is. It consists of three meals and three shakes, in the order as posted above. The first shake is with oats or wholemeal toast if I don't have oats, and the last one is with an apple.

I've seen fantastic gains, so something must be working?

Benni.

 

I'll be totally honest and say i have seen alot of diet's paul have gave people in the past as they said worked for them but if i could make any changes it would be appreciated.When i seen the diet's i was shocked at how piss poor they were tbh.I have nothing against paul at all was just shocked that the diet's he was giving people they actually seen any difference as the diet's consisted of so little food.I have since sorted so many diet's and people are now growing like weed's

I dare you to post your diet on muscletalk,ukmuscle or any other sites you use and see what they say and im sure they will more than agree with me you need 6 meals and 2 shakes a day atleast!

 

I don't need to post my diet anywhere... I am happy with my progression and as far as I'm concerened Paul knows enough for me to not need to go and join a website to question his nutritional knowledge. I only need to take a quick look at his own physique to realise they aren't as 'Piss poor' as you make out.


Benni.

 

And what about the amount of gear he ran to get that physique m8? paul admits he's nowhere near the size he was but the diet's he's giving people are very bad not even taking into consideration their daily routine age height or anything just a very basic diet that my german shephard would struggle to put weight on with

Plain and simple 3 meals and 3 shakes per day will not give you enough protein and nutrition to grow anywhere near as good as you potentially could grow end of,well unless your 4ft tall and are a girl lol

 

I agree with Sned, Benni you could manage some egg whites with the whole meal bread in the morning. You can buy them online ready to go, also take the shake before bed (with milk) and have some real food at 8pm for example. But in all honesty join up to a forum as above, there is so much information available on there.

 

Cheers atleast someone know's what theyre talking about

 

I'm not trying to grow to my maximum potential. I am trying to loose weight, and the diet Paul has given me is based mainly around doing so. I don't care what steroids he was on, you don't get to that size without a good diet.

I appreciate other advice, but this diet is working for me, so I'm going to stick with it.


Benni.

 

All the best with it benni and if your happy then that's all that matters

 

Cheers.

Benni.

 

Ok now for my Harsh Words.

There are far far FAR too many people on this forum that think they know what they are talking about when in fact they actually really dont and have read it somewhere else.

I have a Diploma in Sports Nutrition which isnt worth the paper its printed on.

Different things work for Different people and always will.

There is So many different varitaions/approaces you can take to building a diet for someone.

Snedboy, you always seem to have something to say about peoples ideas whether it be about diets/gear etc but you have your pictures on another posts which looks like you have never seen a gym in your life, with next to No devolopemnt in any area.

This may sound Harsh and isnt a dig at you but when you preach so much about knowing things you kinda need to make sure the one doing the preaching can back it up.

You openly post that you are taking gear but its as clear as day from your pictures that you are notready for it, i dont care about past courses you may have done etc, point is there is something seriously wrong if your taking what you say you do and look how you do. Again not trying to be nasty but you need to realise people will take what you say for granted as the dont know any better.

If Benni is trying to lose weight there is no reason why he can not swap a meal for a shake providing everything else is in tact and he is still getting enough other meals.

Plenty Top Bodybuilders who due to work load etc cant get meals down them and will have a shake instead.

My first meal of the day is a Protein shake/smothie and has all the imporatnt things i need to kick start my day and 100% just as good if not better than the likes of 10 egg whites with some oats etc.

Most importantly you really need to understand the average joe on here is hardly trying to be Jay Cutler so they WILL get away with having a few shakes etc.

Yes 6-8 meals a day is the ideal world but so for people who have a serious approach to the sport or competing etc.

Most people cant commit to that nor want too, I know some Guys in seriosly good shape that could easly stand on a stage and look good that only eat 3-4 Solid meals per day and a shake when required but looks Bloody well and Train a few days per week.

Ive worte many diets for people and always bare in mind the lifestyle they have etc.

My current training Partner has lost 3 stone in 2 Months and Toning up well, but due to work he cant eat lots of meals, so eats 3 Meals per day and the rest are shakes etc.Looks bloody good for it too.

Yes if you want to get some decent size or cut up nicely eat as many good meals as you can ideally every 2 1/2-3 hours but if your life dont allow that, try get as many as you can and enjoy it as much as you can.


Thats my Rant over for today.

Brad

 

As you have posted everyone has their point of view so i put my points across just like you have here.As for development i have came a long way since i started back but i have always openly admitted my diet is shit compared to what i preach and i know i need to improve but thats my problem no one else's

Just cause i aint built like a tank doesnt mean i dont know what im talking about.Look at alot of the best trainers in the world for top athlete's,need i say more?

Already stated i dont practice what i preach and i can only advise people on how to get the best from their diet and training,if thats so wrong then i wont bother my time but everyone i have helped seems to be making good progress.Not everyone will take my word for granted but if they do follow what i say then you will know yourself they will develop the aims they are looking for.Have you ever seen a post from me where i have advised a bad diet,bad gear advise or training?If so i will happily have a read over and if your right i'll hold my hands up

As said everyone is different and nobody can or will have the perfect diet or training routine but we can all come together and help others as much as possible and thats what i do.I may not be the next arnie,cutler or ever coleman but i feel my advise is good and sensible

 

Now im confused, so many conflicting pieces of information.

Benni: Thanks for taking the timeto write that all out, very much appreciated.

Snedboy: As Benni, thanks for your advice.

Bradz: I'm going to fire a PM your way if you dont mind?!?

 

Thank's a lot Brad. The above post means a lot to me, as I was confident the diet was fine. At the end of the day, Snedboy could have told me what he wanted but I'll never take his advice over Paul's and that's the end of it.

I've nothing against him, and I've had good advice from him in the past, which I've took and it worked, but as far as dieting is concerned, Paul knows what he is talking about, and I'd put my life on this. For Snedboy to come out and claim it was very bad diet was and is a bit of a joke. Honestly Coupe, if you wish to loose a bit of weight the diet I gave you is fine. It's working for me and once I am have reached my ideal weight loss I will make a thread. Brad doesn't see a problem in it, and he's hardly small, is he? Both he and Paul look more than good enough to take their opinion as fact. Well not fact, but you know what I'm trying to say. I'm sure once you've lost the stomach, someone will sort you out a bulking diet.




Benni.

 

I've refrained from posting on here as I don't know sod all about nutrition and don't claim to.

What I do know though is that there are ways of getting your point across without saying I look better than you so I'm right or saying that someone elses advice is piss poor. I don't know anyone from this site but I would like to think as adults we can discuss things without having to stoop that low can't we? Paul done it a while back with something to someone and I said the same thing, being arrogant isn't the way to win an arguement. Plus its going to stop people posting progress pics in the future for fear of being judged. I know I havent posted any up to date pics and that is one of the reasons why.

Lets help the OP out chaps and leave the battles to the playground? I don't wish the one area of the site I enjoy to turn to rat shit over some personal argument. I'm not taking anyones sides, nor do I wish to get involved in the fake gear battle. I just don't see this as contructive, sorry.

 

I gave good advice... I also tried to refrain from personal insults.

Benni.

 

Your right kieron and i take that back as i didnt mean it as an insult at all.Should have said it in simple terms 'diet waseant up to scratch for the person' so i do agree i could have and should have said it better

Sometimes i get a bit too hard headed in my opinion's of things and say,or type in this case,the wrong things but meaning no harm or insults so to paul i apoligise if you take offense it really waseant meant in that matter

I do feel that whatever im replying to lately on here im now getting personal attack regarding my knowledge due to my physique which is unfair as im sure many people who give advise on here regards mechanicals of cars areant mechanics so surely me not being a competing bodybuilder or sports nutritionalist doesnt mean i dont know what im on about?

Were all in here for the same reason and i feel i give advise to the best of my ability,sometimes saying things wrongly but not meant that way,and same with others but surely were all entitled to our own opinions?

Thanks Kieron for calming things down again lol the sensible one of us

 

I'm not questioning your knowledge, and I never will. I took your advice when it came to taking steroids for tendonitis. I could have had a free course to help it from friends in the gym and I turned it down because of what you said. I've certaintly got nothing against you, but Paul's diet is working for me and I am getting what I wanted out of it, so I thought I'd pass it on to someone who wished for similair goals.

Benni.

 

The OP weighs 10.5 stone, in my opinion he would gain the muscle he wants by eating more. I honestly misread the thread and thought he wanted to bulk earlier up.

 

OP don't worry about the belly now, it will look smaller when the rest of your body grows! go on bulk, you know you want to!!

 

i too done the same tbh and forgot benni was cutting not bulking but as you said in your second post kiddie OP go on a bulk you know you wanna

 

Well there you go, lol! I gave him my diet because I am cutting. If he was asking about bulking I wouldn't have even began to try and advise, as I've no idea who bulking works. All I know is you eat like a horse... LOL.


Benni.

 

Group hug!

 

Sorry benni my bad m8.Your advice is spot on m8

 

Cheers. I'll go with that group hug...

Benni.