hi there

[dixiesleg]

Im just new here, have just started gym lately and want to make sure im doing right things so any pointers would be appreciated thanks
m 26 and pretty small and slight so just started some strenght training before i try to build muscle mass and try definning muscle..is this ok? had planned on doing this for about 6-7 weeks<going gym 3 times a week> working opposite muscles

What kind of foods should I be eating, a workmate suggested foods high in protein low in fat, would this be ok?

Again sorry If this is silly questions but am very ignorant in whole area.

cheers

[7digits]

welcome.

[jproudj]

There isn't a great deal of difference between strength training and 'muscle mass' training, particularly if you're just starting. The results generally depend on how much you eat. I wouldn't restrict yourself to a 6-7 week plan, just find something you like and keep doing it until it doesn't work.

What do you mean 'working opposite muscles'? What's your routine?

Good foods for putting on muscle are chicken, tuna (any fish really) beef, turkey, pork and carbs like potatoes, wholegrain bread, pulses, rice, pasta. And obvously fruit and green veg etc Protein is important, try and get roughly one gram of protein for every pound of bodyweight but don't worry too much about it. Carbs are also important, you can't build muscle without carbs and you can't workout properly without carbs. Try and eat 5-6 meals per day.

I wouldn't worry too much about fat if you're small - you need some fat in your diet anyway - but obviously junk food isn't recommended. The most important thing is probably the amount of calories, if you're expending more than you're taking in, you're unlikely to grow for very long. You can still get stronger but it'll be harder to put on muscle.

[dixiesleg]

Thanks for advice, appreciate it
Have started on medium weights <machine weights not free wieghts yet> whicj i find hard to lift after about 7-8 reps on my first set.
Im generally rying to do ten reps at three sets

Start by work pec region and biceps, the do lats and triceps, work on front and back of legs the beforedoing some stomach work and more lat work.

Cool down with weight lunches, back extension and stretches.. just started so am taking it easy, dont want to do myself injury or do somthing very wrong
thats why im worried about diet to
I was tols my body fat is @14% <this make sense> and should be at 8-9%
So have ct down on alcohol and wiped junk food fom ny diet <well apart from crisps, theyu are my weakness, especialy since i gave up cigarettes

[jproudj]

8-9% is very low, 14% isn't that high. I'm at roughly 13% and you can see my abs.

Also try and move on to free weights ASAP, if you're not confident with them get someone to show you in the gym. You don't have to start heavy. They're much better for you than machines.

Read the 'stickied' threads on this site and try and include these exercises in your workout:

Bench Press
Bent over barbell Row
Squats
Deadlifts
Overhead barbell press
Pull Ups
Dips

But I wouldn't do all this on the same day. When you get used to free weights you can sort out a routine.

[ktinspired]

Welcome to the forum dixiesleg.CONGRATS on the quitting smoking!! It was one of the hardest things Ive ever had to do. GREAT JOB!

[narcsarge]

Welcome to THE RIDE!

[NiteHawk]

Welcome aboard Dixielegs.

[jennyd]

Welcome to BB4U.

Out of curiousity....How "small and slight" are you? Because 14% bf is not high at all, especially for a female.
Did a trainer tell you that you need to be at 8-9%? That's pretty low, so I'm just confused as why someone would tell you that that's what you should be at.
I mean, I'm not saying that there's anything wrong with wanting to lower your bodyfat, but for someone to say that that's what you "should" be at is confusing to me.

[dixiesleg]

ha ah im male

im about 5ft 9 and 12 st but am very slight part from belly whicj a lot of is down to beer and junkfod id say to be honest

yeh was trainer whoo said it to me alright when he was helping me out with my programme....maybe i should get new advice of different trainer?????
although it seemd ive already got better advice in here after just two days... for which i am thankfull

[Cammo]

Gidday mate!

[dixiesleg]

dhia dhuit

[jennyd]

Originally Posted by dixiesleg

ha ah im male

HaHaHa....Wooops.
Idunno why I just assumed you were female.

Either way...8-9% is still pretty low for anyone to say that's what you SHOULD be at.
That trainer probably just wanted your money.