So, just what can you expect in terms of gains? Pay attention to your midsection, you want to gain muscle, not fat. Bodybuilding.comâ and BodySpaceÂ® are trademarks of Bodybuilding.com. The top guys have strong genetics and, yes, drugs on their side. This is an individual thing. This was likely due … Refer to these for your selection of foods. You may even be able to attain your new healthy eating habits. Jim Brewster - Jim is an expert trainer with years of valuable knowledge! As time goes on, you can add to this as your goals and budget dictates. As your body adapts, you will feel pretty good. Stages of Natural Bodybuilding Step by Step, Beginner's Guide to Bodybuilding: How to Build Muscle, Get Lean, and Stay Healthy Kindle Edition by George Strong (Author) Format: Kindle Edition. You could even cut them out altogether if you can handle it. What to expect—most new bodybuilders, regardless of age, get into it after seeing a picture of some current/past bodybuilder. With these, your will get the body you have always dreamed of! If you neglect fruits and vegetables and other high fiber foods, focus on adding them into your weekly nutrition plan. Click here to determine your max heart rate! Be realistic, and strive to be the best you that you can be. Phase one will last two weeks. On training days, you should make two additions to your eating plan: a pre/during workout drink and a post workout shake. This way when you strip the fat you will have abs to see. I like the original creatine monohydrate by itself, this needs to be mixed with a sugary drink, I use Gatorade. For instance, if you eat a lot of fast food, make an effort to consume more nutritious meals. The first month, after warm-ups, 2-3 sets per body part is good. Phase one will last two weeks. Using breakfast as an example, look at the chart below: Carb cycling allows for the benefits of reducing carbs in terms of fat burning, while still maintaining good energy levels to perform your rigorous workouts. Larry Scott won the first ever Mr. Olympia contest held in 1965 after he already won Mr. World, Mr. America, and the Mr. Universe titles. More importantly, eating more throughout the day will help boost your metabolism. One of the newer concepts in supplementation is the idea of a carb/protein drink that you can have leading up to and during the workout. This works well and powers me through my workout. Reps at this stage are 10-12 per set. Syntha-6 is another of this type of product. If you need to see how an exercise is performed, you can watch the exercise videos on Bodybuilding.com, I highly recommend this. I believe we can keep your caloric level in the same range. Your protein intake should be 1 to 1.5 grams of protein per pound of bodyweight. This phase can be the most challenging and beneficial part of this program. This extremely common! I mean smaller meals. So let's take action now towards reaching your fat burning goals. This is why rest days are important, to allow soreness to disappear before training again. Click Here For A Printable Log Of Routine #1 - Month #1. Phase two will last four weeks and phase three will last six weeks. The “X” factor is important. If you have been eating four to six times a day your metabolism should now be more efficient. Drugs are a personal choice, but my experience is as a natural bodybuilder, so I'm not going to pretend to know a lot about how steroids affect your gains. All rights reserved. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. 5.0 out of 5 stars 4 ratings. From day 1, you should keep a log of your exercises, weight used, reps and sets performed, time the workout started and ended, and how it felt: was this set or that set hard, too easy, how did the exercise seem to feel. As you work out, think about that muscle and it's function. Now, you must be sure your calorie intake is adequate and your protein intake is high enough. Whether the goal is to lose pounds or gain muscle, Mark is there to tailor a fitness program of food consumption and smart training. We just want to shift those calories to healthier foods. Inflammation is a local response to cell damage within a tissue and is a chain of events that helps the body to repair, re-form, or form new scar tissue. Metabolism level is determined like this: For this same man, let's assume he has a faster metabolism and is more active: This formula determines what you need to maintain your current weight. This series of articles is written for the beginning bodybuilder, someone who either has been training a very short time with some initial knowledge of weight training, but who is unsure of what they're doing, or someone just starting out. When we start out, we take a... 2. The number of meals you eat has a significant impact on your metabolic rate. Many people want to lose fat and tighten up, adding some but not a lot of muscle. This is good to, provided you don't mind the caffeine buzz. It’s around this time that we start considering ourselves serious lifters. If you have any questions about it contact me at email@example.com. Of the B vitamins and at least 300 mg. of vitamin C. Creatine is a time tested product important for energy and volumizing—this means it can cause the muscles to swell in size. When adding calories, monitor how the extra calories effect your physique. Currently, milk, or casein protein is popular because it's slow digesting, this is good if you can't have a shake as often as you'd like or before going to bed. Regardless of the goal, however, you have to go into it with some kind of plan. Since I work out late, I don't want the caffeine but I do want the "volumizing" effects of this drink plus the anabolic effects of the other drink, so I mix Gatorade with a creatine/nitric oxide/glutamine/BCAA powder. Bodybuilding.com has complete descriptions and video demonstrations of every exercise I'll list in the upcoming "routines" sections, so take the time to watch them and take the time to work on proper execution with a light weight. Everyone is different, with different lifestyles, and age plays a big role, so exact numbers are impossible to quote, but most new lifters see impressive strength and size gains in their first six months or so of training. The first order of business should be to set some goals. With these, your will get the body you have always dreamed of! The Curl Monkey Stage This will help the body burn fat for fuel. Most of the exercises that should make up your initial training are called compound, or basic, exercises. There are various types of protein out there, as well as several " formula" powders. Vary your low and high carb intake around that amount. Everyone starts at the local level and gradually builds their way up to the national level. The classic 3-days a week, full-body routine, training Monday-Wednesday-Friday, is of little use beyond getting a feel for the exercises and working on form. The concept of these types of products goes way back and are time tested and proven. In time, you will have no problem "connecting" with the muscle you are working. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. There is more than one way to perform a rep, and there are numerous tempos you can use, but for now, follow the above. Now is the time to take the time to learn good habits—do the exercises the right way, learn to feel the muscles each movement is supposed to be working. Your physique will be changing and you will be very happy about that. Probably the most common example is a carb drink like Vitargo mixed with protein and maybe creatine. If fat loss is your goal, decrease calories by about 500 per day. So, just what can you expect i… It is not a good idea to immediately pig out on tons of pizza and sweets. As far as protein, start emphasizing leaner cuts of meat. If you're in good shape and want to get experience, try competing and see if you've got what it takes to move on to the next level of competition, and maybe even go pro. In the bodybuilding world, we call this "cleaning up" your diet. They have no idea of what types of foods they should be eating, or when they should be eating them. Then we'll just have to take it from there. The idea of changing your routine after a certain time to prevent staleness. What happens then is we lose these trainees because they have no guidance, they're grossly overtraining and they burn out. Continue with your fat burning cardio sessions and do this phase for four weeks.