New Member Here looking for advice

[Devildog89 Profile]

As the title states, I'm new to M&F, and was in need of some advice as far as a routine and supplementation.

A Little about why I'm here: I have been going to the gym as mostly a "conditioner" going 2-3 times a week (if that) to maintain my weight and strength level for the past couple of years. My experience level I would say is a 4/10 in terms of what to do, Sets, Reps, etc. I recently made a "Best Transformation" bet with a friend of mine and am looking for a bit of help. Also aside from this "bet" Im looking to improve myself. I tend to be the person in the gym who does what he can do looks a little bit confused and then leaves. I find myself confused as to what I'm doing because most often I will look up a workout and finish it thinking, I don't feel a thing or "Am i doing this right?". Walk out of the gym and only 20-35 minutes has past. I would label myself as an Ectomorph, I have always been the Skinny guy who couldn't put on muscle.

Stats: I currently weigh 197 lbs 6'2''

Lifts: Bench - ~160 max (x3-4)
Squat: N/A
Deadlift: N/A
Pullups: 20
3 Miles: 20:XX - 21:xx

Supplements I currently own:
Multi - The orginal Animal Pak
Pre workout: GAT Nitraflex
Creatine: Natural Freak Kre-Alkalyn
Post workout: Dark Matter
Protein: Monster Milk
Misc: Prime, Viradex XT

I am looking to Put on muscle and loose fat (as is everyone else in this world), but I want to do it the right way. My maximum weight is 214lbs, although my ideal weight is 185-195. I can (and will) workout every day in addition to our PT. If anybody can suggest a workout or some tips on supplementation and or lifting with cardio being maintained It would be greatly appreciated.

Thanks,

J

[locke Profile Website]

Take a look at Defranco's "Built Like a Badass" program. Lays out a bunch of info on the gym side of things, gives you the number of sets, reps, progressions each week, etc., his youtube channel has tons of vids on how to do exercises, too. And, the program is three days a week, so it leaves plenty of time for whatever else you want to do.

As for supplements, past some protein powder, fish oil, and vitamin D, they are mostly a waste of money. You'll do better with a nice steak than anything at GNC.

[Devildog89 Profile]

Thanks for your reply Locke,

I've had problems with fish oil in the past due to allergies. Is there anything that can be substituted?
I'll look into the "Built Like a Badass" program as well as his videos on youtube.

Semper Fi
J

[WJMH Profile]

[quote="Devildog89"]As the title states, I'm new to M&F, and was in need of some advice as far as a routine and supplementation.

A Little about why I'm here: I have been going to the gym as mostly a "conditioner" going 2-3 times a week (if that) to maintain my weight and strength level for the past couple of years. My experience level I would say is a 4/10 in terms of what to do, Sets, Reps, etc. I recently made a "Best Transformation" bet with a friend of mine and am looking for a bit of help. Also aside from this "bet" Im looking to improve myself. I tend to be the person in the gym who does what he can do looks a little bit confused and then leaves. I find myself confused as to what I'm doing because most often I will look up a workout and finish it thinking, I don't feel a thing or "Am i doing this right?". Walk out of the gym and only 20-35 minutes has past. I would label myself as an Ectomorph, I have always been the Skinny guy who couldn't put on muscle.

Stats: I currently weigh 197 lbs 6'2''

Lifts: Bench - ~160 max (x3-4)
Squat: N/A
Deadlift: N/A
Pullups: 20
3 Miles: 20:XX - 21:xx

Supplements I currently own:
Multi - The orginal Animal Pak
Pre workout: GAT Nitraflex
Creatine: Natural Freak Kre-Alkalyn
Post workout: Dark Matter
Protein: Monster Milk
Misc: Prime, Viradex XT

I am looking to Put on muscle and loose fat (as is everyone else in this world), but I want to do it the right way. My maximum weight is 214lbs, although my ideal weight is 185-195. I can (and will) workout every day in addition to our PT. If anybody can suggest a workout or some tips on supplementation and or lifting with cardio being maintained It would be greatly appreciated.

Thanks,

J[/quote]

1. Lose all the supplements. Go with a simple whey protien mixed in skim milk and a craetine monohydrate mixed in apple juice. Lose the commercial crap.

2. Look up thread 'answers to questions ii'

3. Focus on the compound exercises. Dead lift, Squats, Bench Press, Military Presses.

Start with that.