Newbie with Lifting

[V-dubbin]

Okay, so I am 18 and a freshmen in college and have lifted weights maybe 2 times in my life. I am now wanting to get into a routine that doesn't take much time but is effective since I work full time. I am 5'11 and 135 pounds, way too skinny. Somebody want to help me out on a workout routine and some supplements to take? I'm not looking to get huge cause i know that won't happen. Just toned and a little bigger

Thanks.

http://i1200.photobucket.com/albums/bb336/oehawks3/5360_1143698991408_1195470890_30951834_7928078_n.j pg

Yes, I know I'm skinny as shit.

[sebaz]

You won't be able to grow without reading this thread http://www.kcsr.org/showthread.php?t=260 or one like it. You have to eat big to get big.

I'm sure Sylva/Whitebird/other swole crew member will chime in with workout advice.

But yeah, you need to eat.

[Albatross]

I'll come back to this later: BUT.

You're already doubting yourself. I was ~140 @ 6'1, and now almost 200lbs.

And I have a kid, a full time job, and a gf. Its possible.

[SickBoy]

read the nutrition thread posted above by sebaz
read the "Post your workout" threat thats in this section for routine help
check out other fit forums, such as bodybuilding.com

And put that doubt out of your head about knowing you're not going to get big. I've been a tiny fuck all my life and started lifting for the first time about this time last year at 115lbs, now i'm sitting at 155 and still expecting to get bigger.

[sebaz]

FWIW, I have a friend who started at 5'7" 120lbs last year, and now he's 155 and still bulking, with a very visible six pack. He already lifted hard, but couldn't gain until he started eating his ass off. He now buys chicken breast and natty peanut butter in bulk. :lol2:

[kufan121]

eat eat eat! then eat, and after that eat some more. Try and take in a gram of protein for every pound that you weigh/ or would like to weigh within the next few months. Protein shakes obviously can help with getting you enough protein, but remember the (male) body can only absorb anywhere from 25-35 grams of protein at a time, so these meals/ shakes should be spaced throughout the day. WHEN you do get protein, look at the serving size and typically 1.5 scoops should be right around 35g or so. You may also want to look into weight gainers, as they have a high caloric count as well as an excellent source of protein.

[Sylva]

your statement about how much protein the body can absorb is not correct

[kufan121]

your statement about how much protein the body can absorb is not correct

In my exercise physiology class the professor said for females its around 20-25 grams and males can vary from anywhere from 25-35g. But please inform us of what is the correct amount.

edit: it obviously depends if the protein is from solid food (slower digesting), or a protein shake. What I guess I should have clarified is that taking a 60g (WHEY) protein shake wouldn't be completely absorbed or "used" in the body, but would be much more efficient in two shakes @ 30g each.

[Sylva]

<p>Personally I would be upset that they are teaching you outdated information. A simple google search will see that is a myth that was debunked years ago and was never really backed by any scientific research. If it was true, you'd say most should never eat over 4oz of chicken or one scoop of why protein as that would be the limits of what their body could use in a single sitting. now does that really sound true to you?</p>

[mild83]

<p>Personally I would be upset that they are teaching you outdated information. A simple google search will see that is a myth that was debunked years ago and was never really backed by any scientific research. If it was true, you'd say most should never eat over 4oz of chicken or one scoop of why protein as that would be the limits of what their body could use in a single sitting. now does that really sound true to you?</p>

Excellent point, Sylva. Look at cavemen, for example. You trying to tell me those bros measured out 4 oz of bison? Heck no, those bros took in about 100 g of protein in a sitting. Cavemen were ripped and had strength out of this world.

[shaun y]

Heck no, those bros took in about 100 g of protein in a sitting. Cavemen were ripped and had strength out of this world.

i would like you to back this up please. anthropologists don't even know what neandertals' faces looked like so i really doubt they know what the muscle definition was.

[sebaz]

i would like you to back this up please. anthropologists don't even know what neandertals' faces looked like so i really doubt they know what the muscle definition was.


:bowrofl:

[Sylva]

HEY GUYS, I GOT HUGE EATING 4oz of protein at a time!!!!!!!

[mild83]

i would like you to back this up please. anthropologists don't even know what neandertals' faces looked like so i really doubt they know what the muscle definition was.

I just figured it was common knowledge in the broly world. A more modern example would be modern day bber's. Now way Cutler takes in only 40g of brotein every 2-3 hrs, he'd be eating all day.

Also, every cave drawing I have seen, the dudes are shredded.

[Sylva]

FUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUU

[kufan121]

<p>Personally I would be upset that they are teaching you outdated information. A simple google search will see that is a myth that was debunked years ago and was never really backed by any scientific research. If it was true, you'd say most should never eat over 4oz of chicken or one scoop of why protein as that would be the limits of what their body could use in a single sitting. now does that really sound true to you?</p>

Like I said earlier I realize that eating solid foods with protein/meat has different types of protein, and also digest more slowly than a whey shake/bar (obviously). I guess the point I was ultimately trying to make was that taking a 60g shake isn't going to be completely utilized by the body as it digests rather quickly. I know when I was younger I would take 60g per shake; and every time I made one I thought "Well if 20g per scoop is good, then ill just take 3 scoops and it will become 3x as good".

[sebaz]

HEY GUYS, I GOT HUGE EATING 4oz of protein at a time!!!!!!!

I fucking knew it.

BRB, going to the bistro next door for a 4oz sirloin.

[Sylva]

@KU, I don't believe that's true either. why would something in a more simple form be less utilized by the body.

[shaun y]

so if i eat 3500cal 200g protein in a few shakes every morning for breakfast and don't eat anything the rest of the day, that wouldn't be any worse than if i spaced the same macros out throughout the day?

[sebaz]

I fucking knew it.

BRB, going to the bistro next door for a 4oz sirloin.


Lololol.

I went there, and they had a foldy thing on the table advertising a low fat/low carb plate with 4oz cuts of steak, chicken, pork, or fish.

:bowdown:

[Sylva]

who said that sean? you sound like a fucking retard in your post.

[mild83]

so if i eat 3500cal 200g protein in a few shakes every morning for breakfast and don't eat anything the rest of the day, that wouldn't be any worse than if i spaced the same macros out throughout the day?

who said that sean? you sound like a fucking retard in your post.

Pretty sure it was directed at me. My point is that your body can process more than 35 g of protein at one sitting. There are bber's that I have read about that don't eat until noon, eat anything/everything in their macros til 8 pm, then do it over again. They mostly seem to do okay. I just don't put a whole lot of faith in the "rule" of eating 35 g of protein every 150 mins.

[Sylva]

you're talking about "lean gains" protocol

[shaun y]

who said that sean? you sound like a fucking retard in your post.

you were pretty much saying that your body can process whatever amounts of intake you throw at it. or is that just the case for protein?

[Sylva]

<p>&lt;p&gt;That is not what I said at all, I just said 30g was incorrect. Reading &amp;gt; you&lt;/p&gt;</p>
<p>&nbsp;</p>
<p>however, the body is an amazing thing and can hadle much more of many things then people give it credit for.</p>

[jwdb1fish]

I've always heard that the avg male can process 10g/hr.

Nobody weighing 200lbs +/- can call themselves average.

Lots of smaller meals. 6-7/day. If you aren't trying to get swole you don't need more than 1g/lb of your desired body weight. Try to keep it even, as not to spike your blood sugar levels. You should get good gains and stay lean if your diet is well balanced, and you are busting some butt in the gym.

40/40/20 protein/carbs/fats is a good place to start. Tweak it from there.

If you want to gain, and maintain those gains you need to track your calorie intake. Weight gain and maintanace is all about eating enough of and right types of foods to support said mass.

There are lots of paths that lead where you want to go. Just my .02

[Azrael]

What kind of faggot eats a 4oz steak?

[mild83]

What kind of faggot eats a 4oz steak?

Beta, silly

[shaun y]

i dont think i hit anywhere near 230g of protein a day and my legs are still exploding out of my pants.

[jwdb1fish]

Everyone has a different metabolism as well. Hard to factor that in.

Hence the keep eating advice from most everyone in this thread.

Keeping a steady supply of nutrients in your blood stream is critical to growth. That combined with proper training and sleep habits.

Be as consistent as you can be in your training, eating, and sleep patterns.

Ditch the protien shakes/bars. Maybe a scoop of whey protien pre/post workout, but from there whole foods are the trick.

Somebody want to help me out on a workout routine and some supplements to take?

PM/Call me if you want to hit the gym for a week and we can work out a nice routine for you.

Maybe I can get that dig rematch between the Audi of doom and ze V-Dub :)

Edit: Better make that call me. Looks like you got banned?? :lol2:

[Diamond Star]

brb 400+ carbs a day.