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So ya i just started going to the gym and i need some advice i just wanted to know more about creating a routine and stuff and exactly what to eat im currently only working on my abdominal area and upper body.My goal is to get toned at first then from there build muscle now im a small guy pretty much 5'2 5'1 or something and about 100 pounds one of the trainers recommended me nitrotech he also recommended vpx noshotgun for pre work out and vpx no sythensize not sure how its spelled for postworkout whats your opinion on it.

At the momment my schedule looks look like this :

monday chest/arms
tuesday back
wednsey not sure maybe chest
thursday shoulders
friday arms
weeks ends off lol

now ur probably wondering why u asking us when u can ask the trainer well thats cause they charge .Well u have a session to talk after that they show u a flyer with prices advertising there help pretty much. The price is too much if i can remember i believe its like 30 bucks for an 1 of personal training.Sigh i thought the program of trainers they offer was free but whats free is pretty much the basic of the basic. They just ask whats your goal and how many reps,supplements thats about it.


err i was gonna write more but ya i gotta get off lol.

im not sure about bodybuilding but for the usual cuts/buff, its not as hard as you think... just work on all your muscles rather than just tending to one, i dont do much myself, biceps,triceps,back,shoulders,abs,calves,quads, and i guess thats pretty much it lol. bodybuilding cant just be decided, you have to think about what your auctually doing to your body. if you want to be the buff guy but without doing body building, then just work out 3x a week, on all your muscles and etc.

and also cardio is a big part of everything, so do that as well.

for food, eat healthly, tahts pretty much it lol

how old are you?

and are you really only 5'2''? You should see a doctor because thats not normal

I remember posting this in another threat, but wtvr,

Just thought i would drop by a little site for you to check out. This site was created by a University friend of mine, who is studying H&K at Uni, and well he is pretty damn ripped. So it looks like he knows what he is talking about.

http://www.tmutano.ws

Hope you enjoy it.

Key-J wrote:I remember posting this in another threat, but wtvr,

Just thought i would drop by a little site for you to check out. This site was created by a University friend of mine, who is studying H&K at Uni, and well he is pretty damn ripped. So it looks like he knows what he is talking about.

http://www.tmutano.ws

Hope you enjoy it.

Damm, seriously thank you man, that site actually seems very useful, I finally found some good info.

But I'd also like to know some exercises that doesn't require like alot of things like dumbbells and stuff that some people don't have.

The NO products he recommended are vasodilators that give a you a better "pump" during workouts. They allow more blood into your muscles.. DON'T take them during cardio, unless you want to feel super light headed and/or pass out. Trust me. Also, you don't have to go with what he recommends.. Walmart actually sells a nice Body Fortress NO product that's cheap (thats the only sup I get from wally world other than vitamins).

5'2" and 100lbs. That's medically underweight. You shouldn't be trying to get "cut" or lean.. how could you be any more lean? You need a muscle base to appear toned. At only 100lbs I don't think you will have much.

What you need to do is eat a good clean healthy diet of fruits/veggies/lean meats and the occasional red meats. No fast food..sodas..etc. Take in MORE calories than your RMR (Resting Metabolic rate) which for you is about 1400 calories. Plus the calories burned while working out.. say 500-800 a day to be safe. So.. to bulk up and not gain fat (again, think CLEAN diet) you need to eat about 500 more calories a day than your body consumes. 2400-2600 for you.

Now, you will need to adjust this to fit your metabolism, daily activity etc. If you currently eat 3000 calories a day and don't gain weight then your obviously have a high metabolism. (Which I bet you do) Increase calorie intake accordingly. Also, try to eat 1 to 1.5 times your body weight in grams of protein daily. A good way to do this is with whey protein. Idk where you live but SAMS club here has a good deal on Whey, 23G per serving and only 130 calories. Be careful of some wheys that are a lot of protein but also TONS of calories per serving. On a good clean bulk/workout plan you should gain about 2lbs of mass per week.

The goal here is to build muscle mass and bulk up cleanly to avoid fat gains. Then..once you have a nice base of muscle, you "cut" or lean down to appear toned.

I'd definitely throw in leg workouts in your weekly routine. Keep it interesting and don't over work any one muscle too much each week.

Take it easy at first.. don't overload yourself with workouts. Here's an example.

Monday - Chest / Tri's / Abs
Tuesday - Legs
Wednesday - Abs / Rest
Thursday - Back / Shoulders
Friday - Biceps / Abs
Weekend - Rest

Right now I'm in the "cutting" stage.. eating less calories than I burn and doing a little cardio / interval training in with my heavy lifting.

Hope this helps.

*typed up real quick..probably full of grammatical errors.

EDIT: Were only 2 posts when I started typing that XD Key-J posted a nice link.

ineedhelp wrote:
monday chest/arms
tuesday back
wednsey not sure maybe chest
thursday shoulders
friday arms

I suggest you do chest once a week, that's at least what my friend says. You should do abs every day, they only take a day to rebuild them selves. Hopefully when you say arms you are doing triceps and biceps.

Pally wrote:I suggest you do chest once a week, that's at least what my friend says. You should do abs every day, they only take a day to rebuild them selves. Hopefully when you say arms you are doing triceps and biceps.

Yes and no. If you do an intensive ab routine they will, like any other muscle, need at least 24 hrs to recover. However, if it's a "not so intense" workout then you could work them out everyday.

But why do this when you can get the same results only working them 3-4 times a week.

The super sore, "omg don't make me laugh" the next day is what lets you know you trained them right.

EvGa wrote:The super sore, "omg don't make me laugh" the next day is what lets you know you trained them right.

I love being sore I really find that part fun.

Pally wrote:
I suggest you do chest once a week, that's at least what my friend says. You should do abs every day, they only take a day to rebuild them selves. Hopefully when you say arms you are doing triceps and biceps.

ya he recommended i do abs every day and obliques which i am doing well i was going for chest 3 times a week because i want another day at the gym and i dont know what to work on and i had weight lifting class back in hgih school we worked on our chest about 4 times a week also incline bench press was included and i did fine i did see results but 2 years without doing it your results turn to nothingand ya im working on triceps and biceps.

Jstar1 wrote:how old are you?

and are you really only 5'2''? You should see a doctor because thats not normal

im 20 yes im short i now thats not the average height i think its normal take a loook at the eastern side of the world

5'2" and 100lbs. That's medically underweight. i think im shorter than that but ya i do look skinny im working on gaining weight clean weight not just junk food.

You shouldn't be trying to get "cut" or lean.. how could you be any more lean? You need a muscle base to appear toned. At only 100lbs I don't think you will have much.

i first need to get toned before i gain muscle getting toned is like a pre step.Eh ya 100lbs u be surprised how my body looks its not amazing but for a month workout (workout no supplements i did random workout everyday pretty much a no plan and i only went like 3 times per week) now that i have a workout plan+ some recommended products i think i will do better and look better


If you currently eat 3000 calories a day and don't gain weight then your obviously have a high metabolism. (Which I bet you do) yup i do

The NO products he recommended are vasodilators that give a you a better "pump" during workouts. They allow more blood into your muscles.. DON'T take them during cardio, unless you want to feel super light headed and/or pass out. Trust me.

hmm he did recomend i do 5 min cario before i start i guess its to get my heart rate up
what about just jogging on the tread mill for 5 min on a low speed or power walking or is that too much i dont want to pass out O_O


going to bed ill post tomorow

and thanks for all the comments

EvGa wrote:The NO products he recommended are vasodilators that give a you a better "pump" during workouts. They allow more blood into your muscles.. DON'T take them during cardio, unless you want to feel super light headed and/or pass out. Trust me. Also, you don't have to go with what he recommends.. Walmart actually sells a nice Body Fortress NO product that's cheap (thats the only sup I get from wally world other than vitamins).

5'2" and 100lbs. That's medically underweight. You shouldn't be trying to get "cut" or lean.. how could you be any more lean? You need a muscle base to appear toned. At only 100lbs I don't think you will have much.

What you need to do is eat a good clean healthy diet of fruits/veggies/lean meats and the occasional red meats. No fast food..sodas..etc. Take in MORE calories than your RMR (Resting Metabolic rate) which for you is about 1400 calories. Plus the calories burned while working out.. say 500-800 a day to be safe. So.. to bulk up and not gain fat (again, think CLEAN diet) you need to eat about 500 more calories a day than your body consumes. 2400-2600 for you.

Now, you will need to adjust this to fit your metabolism, daily activity etc. If you currently eat 3000 calories a day and don't gain weight then your obviously have a high metabolism. (Which I bet you do) Increase calorie intake accordingly. Also, try to eat 1 to 1.5 times your body weight in protein daily. A good way to do this is with whey protein. Idk where you live but SAMS club here has a good deal on Whey, 23G per serving and only 130 calories. Be careful of some wheys that are a lot of protein but also TONS of calories per serving. On a good clean bulk/workout plan you should gain about 2lbs of mass per week.

The goal here is to build muscle mass and bulk up cleanly to avoid fat gains. Then..once you have a nice base of muscle, you "cut" or lean down to appear toned.

I'd definitely throw in leg workouts in your weekly routine. Keep it interesting and don't over work any one muscle too much each week.

Take it easy at first.. don't overload yourself with workouts. Here's an example.

Monday - Chest / Tri's / Abs
Tuesday - Legs
Wednesday - Abs / Rest
Thursday - Back / Shoulders
Friday - Biceps / Abs
Weekend - Rest

Right now I'm in the "cutting" stage.. eating less calories than I burn and doing a little cardio / interval training in with my heavy lifting.

Hope this helps.

*typed up real quick..probably full of grammatical errors.

EDIT: Were only 2 posts when I started typing that XD Key-J posted a nice link.

WOW just WOW, did you really just told a 100 pound person to eat 3000 calories worth a food per day ? I won't even add to that the "high-metabolism" and "protein" talk, no1 should be listening to you and do you know how I call people in the "cutting" stage ? .......... ya fatassses ....... any idiot can start eating and bench 20 more pounds in a couple of weeks but they will always end like the fat unhappy losers they were at day one.............

Careful not to overdue it! You don't want to look like this do you?

Sacchin wrote:Careful not to overdue it! You don't want to look like this do you?

*gasp* how can you ditch on such a perfect smile !

lol no seriously my brain is having a hard time processing such an unreal face.

Commitment & Discipline .

Ash wrote:Commitment & Discipline .

I have neither =o

If you ask me I'll tell you is all about education.

Drink some powerthirst.

If you're a short dude I would really advice you to just do enough work to get your muscles in shape rather than pumping them bigger. The way I do my training, I just do a full body routine (not 1 muscle group per day) - of course in boxing its a bit different.

Love wrote:WOW just WOW, did you really just told a 100 pound person to eat 3000 calories worth a food per day ? I won't even add to that the "high-metabolism" and "protein" talk, no1 should be listening to you and do you know how I call people in the "cutting" stage ? .......... ya fatassses ....... any idiot can start eating and bench 20 more pounds in a couple of weeks but they will always end like the fat unhappy losers they were at day one.............

-You obviously have no idea what you are talking about. And you failed to read the part "2400-2600 for you.". ?? Eating 400-500 over your maintenance calories is fine if its healthy food and your going to the gym. You can't tell me with him being 5'2" and 100lbs that he doesn't need to gain weight. And, you also failed to read his reply saying he does eat 3000 calories a day already, as I assumed, congrats on looking like a dumbass.

-You also missed the part about eating healthy clean foods.

-If he is 5'2" and 100lbs its fair to assume he has a high metabolism. Which he obviously does since he eats 3000 calories a day already.

-The 1 to 1.5g of protein per pound of body weight is completely fine? I fail to see what your problem is. Feel free to elaborate.

-Cutting because I'm a fatass? Really? You know nothing about any of this. I was 5'9" 185lbs when I began cutting 4 weeks ago. 165 now and super lean. I'll begin bulking up again once I move into my new apartment at the university Im attending next year. (They're building a new gym)

So until you can backup your flaming, please gtfo.

TO OP: The NO won't bother you with a short cardio warmup. It's just when you do a lot that it can start to mess with you.

And my first post was just a general guide of how I would do it if I were you. There are many ways of going about it. Main thing, like Ash said, stick to it and you'll see results. Good Luck.

EvGa knows what he's talking about.. listen to him (dont listen to Love).

If you want to see better long term (ish) results, you should go for Bulk --> Cut.

As in, put on weight and muscle by consuming more calories than your using, and going for low reps with heavier weights. This'll allow you to build muscle much quicker, but you'll also put on excess fat.

Once your at whatever weight (its all up to preference), you then cut. Focusing a lot more on aerobics to lose the fat you put on while bulking, but you'll still have to do weights to keep the muscle.

I think you mentioned supplements, in which case Protein (shakes) would probably be what is best for you. Theres always creatine and stuff like that.. but i dont know much about that, and probably isn't a good idea for a beginner.

Err, i've probably just said what EvGa said, but oh well. And yeah, the website Key-J posted is real useful.. read it!

Exactly. Bulk to build strength and mass then cut to be lean and "ripped". While cutting your goal is to maintain the muscle you gained while bulking and if done right you can even gain a little extra. That's where the 1 to 1.5grams of protein per pound of body weight comes in.

See mate , every where you go & ask for advice about body building (internet forums , college or even the gym itself) you'll find tens of people with hundreds of different routines , exercises & diets BUT only a very few who actually look good , those few are the people who actually commit & have discipline more than others .

One of my all my time quotes
“The key to my exercise program is this one simple truth: “I hate my body.”
“Do you understand that the second you look in the mirror and you’re happy with what you see, baby, you just lost the battle!”

& it takes 3~4 months to look like "you've been training lately"

so don't rush things up or you'll get disappointed so fast that makes you wanna quit early .

The one thing my trainer always says is make sure your workout is different each time. If you do the same exact lifting, cadio, ab exercises everytime you'll stop seeing results because your body grows too used to the routine. But he does MMA training so maybe it's different. I don't really know anything about weight lifting, but if you want some creative ab exercises that'll make you feel like you got hit by a truck let me know.

lavapockets wrote:The one thing my trainer always says is make sure your workout is different each time. If you do the same exact lifting, cadio, ab exercises everytime you'll stop seeing results because your body grows too used to the routine. But he does MMA training so maybe it's different. I don't really know anything about weight lifting, but if you want some creative ab exercises that'll make you feel like you got hit by a truck let me know.

Well its true that you should change your routine every so often when weight lifting, as obviouslly your body grows by adapting. The bigger the shock to your body from the routine, the more it has to adapt to cope with the change.

But changing routine every time is a bit excessive. I've always thought the best was around every 8 weeks or so, but i'm not really sure.

Toasty wrote:

lavapockets wrote:The one thing my trainer always says is make sure your workout is different each time. If you do the same exact lifting, cadio, ab exercises everytime you'll stop seeing results because your body grows too used to the routine. But he does MMA training so maybe it's different. I don't really know anything about weight lifting, but if you want some creative ab exercises that'll make you feel like you got hit by a truck let me know.

Well its true that you should change your routine every so often when weight lifting, as obviouslly your body grows by adapting. The bigger the shock to your body from the routine, the more it has to adapt to cope with the change.

But changing routine every time is a bit excessive. I've always thought the best was around every 8 weeks or so, but i'm not really sure.

even every 6 weeks is good.

Ok now I'm really concerned.

I came here and started reading, and I myself have been working out, I'm still 14 but before I started I was ashamed of myself, now I'm quite better but still not toned.

And now I'm concerned because I've never taught of the time the muscles take to rest and after reading some stuff on that website Key-J provided I got even more confused...

Ok so let's say I want to work out biceps/legs/abs during the summer holidays, what should I do?

Sets, exercises, etc.?

Resting is the most important thing.

When you train you actually sort of damage your muscles (don't know the exact word for it in English), and when you rest your muscles regenerate and while they regenerate, they grow. This is how your muscles grow.

as for the training itself, please don't use to heavy weights. it's about the technique and not about the weights. you got to have the feeling that your muscles are pumped up after the exercise. you got to feel them burning.

as for your food, don't worry about it too much, just make sure you don't eat alot of fat, only healthy and make sure to eat ALOT of protein. you need aproxx 1,6 gram for each kilo. So if you're 100 kilo, you need 160 gram of proteins each day.

and make sure to train everything and stick to your schedule. don't skip any muscles. you're training your whole body, not only a couple of muscles.

kepp this in mind and you should be fine

When you're working out your muscles tear and regrow, and yes at the least a day in between work outs is good for that muscle group. Thats why you're usually gonna find people discussing workouts with lifting and a day of cardio/abs work out in between just to break it up and let the rest of your body rest and regenerate.

THIS might be very helpful.