Trying to get in shape

First of all, start taking a good creatine transport system like Phosphaplex or CellTech. This is essential in pumping up your strength quickly. Second get your protein intake way up. like 1.5 to 2 grams per pound of bodyweight. If you are not overweight, get your carb intale (no junk food) up to 500-600 grams per day. These excess caloried and protein are necessar for real muscle growth.

As far as exercises, stick with the tried and proven MASS builders like squats, deadlifts, bench presses, and barbell curls. After warmup, work VERY heavy - only 2 or 3 sets. Intensity is the key here - a spotter is suggested. Don't worry about hitting each bodypart with multiple exercises. You are going for size not shape at this point. The four exercises above are all you should need. Three times per week should suffice (2 if you are 40yrs or above. Good Luck!

Author	Comment
Baroco Unregistered User (11/15/02 3:23 pm) Reply	Trying to get in shape Hi, I'm trying to get built up and all. Right now I'm still in the 'wimp phase' of training (maximum bench load isn't even to 100 yet) and need some sort of workout organization so I don't waste time trying to figure out what exercises to do and how much. What do you recommend for maximum strength increase and maximum volume (size) increase? I want to look buff without getting silly like the professionals do. Maintaining some element of smoothness and roundness to the muscles as they grow.
onebuffbear Unregistered User (11/17/02 1:36 pm) Reply	Trying to get in shape First of all, start taking a good creatine transport system like Phosphaplex or CellTech. This is essential in pumping up your strength quickly. Second get your protein intake way up. like 1.5 to 2 grams per pound of bodyweight. If you are not overweight, get your carb intale (no junk food) up to 500-600 grams per day. These excess caloried and protein are necessar for real muscle growth. As far as exercises, stick with the tried and proven MASS builders like squats, deadlifts, bench presses, and barbell curls. After warmup, work VERY heavy - only 2 or 3 sets. Intensity is the key here - a spotter is suggested. Don't worry about hitting each bodypart with multiple exercises. You are going for size not shape at this point. The four exercises above are all you should need. Three times per week should suffice (2 if you are 40yrs or above. Good Luck!
Baroco Unregistered User (11/18/02 11:26 pm) Reply	Typical high-protein rhetoric Yeah, I understand that high-intensity (fewer than 4 reps before exhaustion) is good for building muscle. About the protein, I personally feel that 300 grams is ridiculous, but I can increase my protein intake a little. I eat lots of legumes, nuts, rice, and cheeses, all of which are excellent sources of non-meat protein, plus some fish/seafood and occasional poultry to balance it out. I save red meats for holidays and special occasions.
onebuffbear Unregistered User (11/20/02 6:44 pm) Reply	typical hig protein rhetoric not rhetoric buddy.... There are few things that are a constant - that is they work for everybody and the one constant is large amounts of protein to build mass. Check all the various mags very rarely do they agree on anything... but they all agree on this issue. You want to build? then get your protein intake up. It is hard to do without suplimenta protein (powders). If you really want to build..... get your protein intake up. Otherwise, don't cry when you don't get res ults.
Baroco Unregistered User (11/20/02 9:48 pm) Reply	And where to get ALL this protein??? Oh I forgot. I eat eggs too. Really, should I just consume HUGE amounts of powdered proteins or somethin'? Do you think I as a college student can really afford this?!?
onebuffbear Unregistered User (11/22/02 6:42 am) Reply	And where do I get all this protein??? You don't need the high dollar fancy stuff. Despite all the hype about additives, there is evry little difference between whey proteins. Prices are way down, even for the cold filtered stuff (which IS better). Shop around the net (try prosourceonline.com to start) or check out your local gym. I buy 5 pounds at the gym for $29 dollars.... and that lasts me at least 6 weeks or so (eating 3 regular meals and 3 protein drinks day. I really can't stress the importance of the need for protein. I can talk from experience on this. After I lost all my weight, I decided to build mass so I hit the weights very hard, following estabished routines etc. I got very strong, but I actually lost size. When I started my arms were about 16 inches. After 8-9 months of lifting heavy, the were down to 15.25. Within months of getting the protein up, they were in the 17's. The protein was the only change I made to my diet/supplements. Don't be a fool like I was.
Baroco Unregistered User (11/22/02 10:15 am) Reply	Okay, I'll add SOME supplements... ...But I'm not going to go to the extreme.
beefyboyz ezOP Posts: 31 (11/26/02 6:00 pm) Reply	Re: Okay, I'll add SOME supplements... Hey Buddy, You'll do fine. BuffBear here really knows his stuff and he won't steer you wrong, he speaks from much experience having been a competitive bodybuilder himself. Hit the gym on a regular basis, make the workouts count, and eat like BuffBear recommends and you'll do fine. Keep us posted as to how it goes. Jim & Bob AKA Da BeefyBoyz <HR>Visit our website: <A HREF="http://www.beefyboyz.com" TARGET=_blank>www.BeefyBoyz!.com</A>

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