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  1. #1
    Registered User noobATwork's Avatar
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    What should I do?

    Hey Guys,

    sorry for the nooby post.


    I was wondering if I could get some advice.

    I am basically skinny fat and I don't have enough muscle and I have too much fat.

    I am 22 years old and I am 6'2 and I weight 83kg / 84.1kg using two different scales. One of the scales says I have 14.6% fat mass.

    I was hoping if you can help guide me on how much calories I would need to consume and also how much protein, carbs, fats I need to consume as well.

    I have also bought two protein shakes and I am not sure which one would benefit me the most I also struggle to eat but I will try too do my best.

    please see protein shake links below;

    optimum-nutrition-serious-mass-chocolate-powder-

    My logic was to have two servings of this which would make it 2500 calories and the rest I can eat comfortably I hope I make sense lol.

    ------------------------------------
    met-rx-supreme-whey-vanilla

    This is the other one I have but I have it in strawberry cheesecake which is the same.
    Met-Rx Supreme Whey Vanilla | Holland & Barrett



    I plan to go gym 5x a week.

    I want to start going gym from tomorrow I would be grateful for the response.

    My ultimate goal is to a big slim aesthetic body
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  2. #2
    The OG 1MANU's Avatar
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    Need to start here:

    https://igoodies.000webhostapp.com/?viagra=showt...hp?t=173439001

    Come back and post your TDEE and macros.

    You are 6ft 2in and around 185lbs. You sure you need to cut? Post a pic.

    Are you new to training? How much experience?
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  3. #3
    Registered User noobATwork's Avatar
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    Hey Ma,

    Thanks for replying

    I got - Maintenance 2793

    I couldn't find anything about Macros but I have found some stuff on the internet - I am setting my targets on myfitnesstracker

    I put 3240 calories as my daily goal.

    162g of Protein
    405g of Carbs
    108g of fat

    is this okay?

    Yes I am a noob no experince
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  4. #4
    The OG 1MANU's Avatar
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    Start at 3000 calories.

    Macros is in the link. Read it again. Three times.

    Knowledge and patience.
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  5. #5
    Registered User noobATwork's Avatar
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    Got it so if I got this right.


    0.7 * 185 = 119.5 = 130g of protein??
    0.4 * 185 = 74g of Fats

    let me know if this is right
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    Registered User Jcart159's Avatar
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    Originally Posted by noobATwork View Post
    Got it so if I got this right.


    0.7 * 185 = 119.5 = 130g of protein??
    0.4 * 185 = 74g of Fats

    let me know if this is right
    Yup those are great. Bear in mind, those are the minimums you want to hit everyday. It's ok if you go over on either as long as you stay within your caloric goals.
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    Registered User noobATwork's Avatar
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    oh thank you I understand now so this should be okay for a newb like me that plans to train 5x a week and I should be able to make gains following this amount of Macros per day!

    I meant 120g of protein my bad
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    Originally Posted by noobATwork View Post
    oh thank you I understand now so this should be okay for a newb like me that plans to train 5x a week and I should be able to make gains following this amount of Macros per day!

    I meant 120g of protein my bad
    120g is still fine for you.

    Although, you might be better off using a full body training program 3 or 4 times a week if you are a beginner. It might seem counter intuitive but you can make your progress as a beginner training 3x per week instead of just jumping into a 5x per week routine.
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    ^That.

    Would not train more than 4 days a week. Three days would be best.

    Also, keep the calories consistent...Every. Single. Day. No need to adjust calories on rest days or play games yo-yoing the calories. People on this forum are absolutely frightened with a little fat gain.

    Maximize your gains and your PRs in the gym! Worry about cutting later and when you do cut you will have something to reveal.
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  10. #10
    Registered User noobATwork's Avatar
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    Oh thank you for letting me know that guys I would never have taught to do 3 times a week I just did gym yesterday and my body kills!

    Can you guys tell me what workouts I should do for the three days? & which part of my body I should do what for certain days e.g. back, biceps, triceps etc on which days






    I have this protein shake below it says I can have 1 - 4 servings per day. Wouldn't be easier for me to have 3 servings of this per day which would give me 126g of protein ? then the rest can be from food etc ? is this okay or u guys dont recommend it
    Met-Rx Supreme Whey Vanilla 908g

    Nutritional Information
    Per 100g / 54g contains:
    Energy 391kcal / 213kcal
    Fibre <0.5g / <0.5g
    Fat 5.9g / 3.2g
    of which saturates 3.9g / 2.1g
    Carbohydrate 7.5g / 4.0g
    Salt 1.8g / 0.99g
    Protein 77g / 42g
    of which sugars 7.0g / 3.8g
    Each serving (54g) contains:
    Phosphorus 191mg
    Chloride 106mg
    Calcium 134mg
    Potassium 478mg
    Zinc 4.8m
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  11. #11
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    Originally Posted by noobATwork View Post
    Oh thank you for letting me know that guys I would never have taught to do 3 times a week I just did gym yesterday and my body kills!

    Can you guys tell me what workouts I should do for the three days? & which part of my body I should do what for certain days e.g. back, biceps, triceps etc on which days






    I have this protein shake below it says I can have 1 - 4 servings per day. Wouldn't be easier for me to have 3 servings of this per day which would give me 126g of protein ? then the rest can be from food etc ? is this okay or u guys dont recommend it
    Met-Rx Supreme Whey Vanilla 908g

    Nutritional Information
    Per 100g / 54g contains:
    Energy 391kcal / 213kcal
    Fibre <0.5g / <0.5g
    Fat 5.9g / 3.2g
    of which saturates 3.9g / 2.1g
    Carbohydrate 7.5g / 4.0g
    Salt 1.8g / 0.99g
    Protein 77g / 42g
    of which sugars 7.0g / 3.8g
    Each serving (54g) contains:
    Phosphorus 191mg
    Chloride 106mg
    Calcium 134mg
    Potassium 478mg
    Zinc 4.8m
    you missed the part in the label where it says that it shouldn't be used to replace actual meals. your idea is more like a last effort if every other "method" of protein intake fails.


    any particular reason why you would not eat normal foods to begin with?
    munchies on a cut is the true test of discipline crew
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  12. #12
    Registered User noobATwork's Avatar
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    No I mean't that if I have 3 servings of this I would hit my target I just wanted to comfirm if this actually counts but of course I will have breakfast, lunch, dinner
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    Originally Posted by noobATwork View Post
    No I mean't that if I have 3 servings of this I would hit my target I just wanted to comfirm if this actually counts but of course I will have breakfast, lunch, dinner
    oh yeah, it counts but it's not recommended
    munchies on a cut is the true test of discipline crew
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  14. #14
    Registered User noobATwork's Avatar
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    im curioius about something say for example I hit 2500 calories for example but I hit my protein target does that mean ill make gains or is it heavily based on calories.
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    Originally Posted by noobATwork View Post
    Oh thank you for letting me know that guys I would never have taught to do 3 times a week I just did gym yesterday and my body kills!

    Can you guys tell me what workouts I should do for the three days? & which part of my body I should do what for certain days e.g. back, biceps, triceps etc on which days
    A good 3-day-a-week full body workout, like Fierce 5. (Top of workouts forum.)
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  16. #16
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    oh so I should back biceps, triceps,legs everytime I go gym? all of them for 3 days each
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    Originally Posted by noobATwork View Post
    oh so I should back biceps, triceps,legs everytime I go gym? all of them for 3 days each
    Yes, a proven full body routine 3x per week is best for beginners. Don't try to make your own.

    Follow the exercises and progression of a proven one. You will make much quicker progress.

    To your question about calories and protein, you can hit your protein target each day but if you aren't providing your body enough energy to produce additional muscle (a caloric surplus) it is going to be very hard for you to build muscle mass unless you are recomping/were obese/ a few other reasons.
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    Thank you for that and I have tried looking for some workouts but can't find any to follow strictly or im not sure if theyre the right videos could you recommend me some please.

    interesting that is good to know and finally is it okay to go gym on an emtpy stomach and eat large breakfast for when I finish I have heard mioxed opions on this I am not sure if it is recommended or not!
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    Originally Posted by noobATwork View Post
    Thank you for that and I have tried looking for some workouts but can't find any to follow strictly or im not sure if theyre the right videos could you recommend me some please.

    interesting that is good to know and finally is it okay to go gym on an emtpy stomach and eat large breakfast for when I finish I have heard mioxed opions on this I am not sure if it is recommended or not!
    https://igoodies.000webhostapp.com/?viagra=showt...hp?t=159678631

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    hey sorry one last thing how do i work out my carbs i should be aiming for 3000 calories - 120g protein and 74g fats
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    Originally Posted by noobATwork View Post
    hey sorry one last thing how do i work out my carbs i should be aiming for 3000 calories - 120g protein and 74g fats
    There is no requirement for carbs. Eat however many you like (go for what provides you best performance in the gym!) as long as it fits within your calorie goals. You can eat just a bit, and fill the remaining calories with additional protein or fat, or eat the rest as all carbs.
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    oh so just hit my protein and fat and cover 3000 calories
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    is there any other full work out videos i can use for full body routine
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    Google Fierce 5 routine. This is my 3 day split i designed and used my first two years of training. Found it worked very well - strength and hypertrophy. Hundreds have used with success. Personally blessed by Ed Corney - the man himself. R.I.P. Feel free to try.

    Monday - Chest + Back (Lats) + Tris

    Inc DB press 3 x 8-10
    Bench or DB press 3 x 8-10
    Chest Dips 3 x 12
    Wide Grip Chins 3 x Failure
    Dbell Pullover 3 x 12
    Close Grip Bench or Pressdown 3 x 12



    Wednesday - Legs

    Squats 3 x 6
    Leg Press 3 x 12
    Leg Extension 3 x 12
    Hamstring Curls 3 x 12
    Calf Raises 3 x 12


    Friday - Back (Thickness) + Shoulders + Bis

    Deadlift 3 x 6
    Bent Over Barbell Row 3 x 12
    Shrugs 3 x 12
    Military Press 3 x 12
    1 arm Side raises 3 x 12
    Alt DB Curl 3 x 12
    Last edited by 1MANU; 10-27-2019 at 12:51 PM.
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    thank you so much this is much easy to follow and i was wondering some reps are 12 do I change that for 8 for all of it ? as i want to build strength that is my ultimate goal. also can i go gym on an empty stomach and eat afterwards brbeakfast etc?
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    hello
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    hii
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    Squats and deadlifts will get you strong. Keep it around 4-6 reps. Rest of exercises are essentially ancillary/accessory type of work and can start in the 8-10 rep range.

    Yes, can train fasted. I've been doing it for 20 years and love it.

    Search my previous account "PBateman2" and you can reference all of my training journals I did. Wealth of information. I should be charging this site for it...lol.
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    thank you so much that is helpful and quite useful to know for future I will start this routine soon.

    I was also wondering would having a OPTIMUM NUTRITION Serious Mass Weight Gainer Protein Powder, Chocolate, as protein shake instead of the one i posted earlier would be better?
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    Neither. Make your own - 16 oz whole milk, 2 tablespoons peanut butter, 1 cup oats, 1 banana, and honey. Blend. 1000+ calories.
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