CrazYmonkeY159
Expert Member
Disclaimer - I am not a medical professional nor am I a personal trainer or dietary nutritionist. If you want to exercise caution I recommend you consult with medical professionals before doing anything hard on your body. Also another thing to add is that weightlifting programs come a dime a dozen however there are a few popular weightlifting regimes that are kinda respected in the weightlifting/bodybuilding community and have shown promising results for many many beginners.
Dieting
Now, If you are under weight and are looking to to gain muscle mass, you should still fix your diet. focus on getting a high amount of protein in your diet while eating moderate carbohydrates and lowering the fat use a TDEE calculator to find out how much food you should eat in order to gain muscle. I would recommend you to eat 10-25% above your daily requirement to make muscle gains, so for example if your caloric requirement is 2000, then you should eat 2200 calories to be eating at a 10% surplus. Bear in mind you will certainly also gain body fat as well.
Overweight individuals should follow the same steps as underweight people however they should focus on eating at 10-30% below their caloric requirements.
There are various eating regimes or diets which help you manage your caloric intake especially if you are overweight. One of which is the Ketogenic diet and the other is Intermittent Fasting. I would recommend you however to just fix your diet at a caloric level before doing more advanced dieting. More information on dieting in general and good healthy foods can be found here
Weightlifting
Weightlifting for beginners is for the most part quite well documented and understood by many people, because most people were indeed beginners at one stage into weightlifting. Most bodybuilders and weightlifters will swear by compound lifting and compound movements. A compound lift is an exercise which requires one to recruit various different muscle groups in order to achieve the lift. As a beginner you will also have the privilege of experiencing "noob gains" which is the term given to describe the almost linear progression of lifting power numbers that a beginner has. The stronger and more intermediate you become as a lifter, the less your rate of progress becomes.
There is a well understood beginner lifting program called starting strength. It is a program that focuses on heavy compound lifting (bench/dead lift/squats etc) to build muscle. If anything Starting Strength (SS) also gives you a good basis as a body builder to move onto more intermediate lifting programs.
Supplements
Creatine - Creatine is a really good performance and recovery supplement used by many many athletes
Fish Oils - Fish Oils contain Omega 3 which is a great supplement that athletes use to deal with joint inflammation
Protein Shakes - Should be used as a dietary supplement to help you meet your dietary goals. Most protein shakes are also mixed in with BCAAs which are Amino Acids that reduce muscle break down and improve protein synthesis (the process used that describes the rebuilding of muscles)
There are more supplements that are not listed however I think that I have listed the main ones. Remember to consult medical professionals and follow it up with extensive research.
You can find more detailed information on reddit's fitness faq , dare I say /fit/'s Sticky on 4chan, and also the bodybuilding.com forums. And closer to home there is a bodybuilding mega thread where people discuss dieting, training, and answer questions. Feel free to pop in. And remember this requires patience, discipline and dedication.
Dieting
Now, If you are under weight and are looking to to gain muscle mass, you should still fix your diet. focus on getting a high amount of protein in your diet while eating moderate carbohydrates and lowering the fat use a TDEE calculator to find out how much food you should eat in order to gain muscle. I would recommend you to eat 10-25% above your daily requirement to make muscle gains, so for example if your caloric requirement is 2000, then you should eat 2200 calories to be eating at a 10% surplus. Bear in mind you will certainly also gain body fat as well.
Overweight individuals should follow the same steps as underweight people however they should focus on eating at 10-30% below their caloric requirements.
There are various eating regimes or diets which help you manage your caloric intake especially if you are overweight. One of which is the Ketogenic diet and the other is Intermittent Fasting. I would recommend you however to just fix your diet at a caloric level before doing more advanced dieting. More information on dieting in general and good healthy foods can be found here
Weightlifting
Weightlifting for beginners is for the most part quite well documented and understood by many people, because most people were indeed beginners at one stage into weightlifting. Most bodybuilders and weightlifters will swear by compound lifting and compound movements. A compound lift is an exercise which requires one to recruit various different muscle groups in order to achieve the lift. As a beginner you will also have the privilege of experiencing "noob gains" which is the term given to describe the almost linear progression of lifting power numbers that a beginner has. The stronger and more intermediate you become as a lifter, the less your rate of progress becomes.
There is a well understood beginner lifting program called starting strength. It is a program that focuses on heavy compound lifting (bench/dead lift/squats etc) to build muscle. If anything Starting Strength (SS) also gives you a good basis as a body builder to move onto more intermediate lifting programs.
Supplements
Creatine - Creatine is a really good performance and recovery supplement used by many many athletes
Fish Oils - Fish Oils contain Omega 3 which is a great supplement that athletes use to deal with joint inflammation
Protein Shakes - Should be used as a dietary supplement to help you meet your dietary goals. Most protein shakes are also mixed in with BCAAs which are Amino Acids that reduce muscle break down and improve protein synthesis (the process used that describes the rebuilding of muscles)
There are more supplements that are not listed however I think that I have listed the main ones. Remember to consult medical professionals and follow it up with extensive research.
You can find more detailed information on reddit's fitness faq , dare I say /fit/'s Sticky on 4chan, and also the bodybuilding.com forums. And closer to home there is a bodybuilding mega thread where people discuss dieting, training, and answer questions. Feel free to pop in. And remember this requires patience, discipline and dedication.
