Noob wanting to get huge muscles with exercise!!!!!
JordanK7593
Posts: 47
Hi All,
Im a 20 year old , 6" 3' and reasonably fit.
I want to join the cops in 3 - 4 months and want to build muscle mass and get huge muscles. The problem is... I have no idea how or where to start? I enjoy cardio and running (I ran my first full marathon 3 weeks ago) but I don't want to be the lanky dude who can run but not put cuffs on a guy!! I have a bit of belly fat (wouldn't say I'm skinny but wouldn't say I'm obese)
I'm about 95 Kg and 6"3'
My questions are.
1. Can you help me?
2. Where do I start
3. What do I eat? (specifics please)
4. Any supplements I need to take?
5. What are some good websites I can get info from
6. What do I need to buy
7. And what excerices should I start doing?
and 8. Is it possible to get to a good size in 3 - 4 months If I started now?!?!?!
My brother is (ironically) a bodybuilder but I don't really want to ask him. (People with older brothers will know why)
Today is the day I start excersing
Im a 20 year old , 6" 3' and reasonably fit.
I want to join the cops in 3 - 4 months and want to build muscle mass and get huge muscles. The problem is... I have no idea how or where to start? I enjoy cardio and running (I ran my first full marathon 3 weeks ago) but I don't want to be the lanky dude who can run but not put cuffs on a guy!! I have a bit of belly fat (wouldn't say I'm skinny but wouldn't say I'm obese)
I'm about 95 Kg and 6"3'
My questions are.
1. Can you help me?
2. Where do I start
3. What do I eat? (specifics please)
4. Any supplements I need to take?
5. What are some good websites I can get info from
6. What do I need to buy
7. And what excerices should I start doing?
and 8. Is it possible to get to a good size in 3 - 4 months If I started now?!?!?!
My brother is (ironically) a bodybuilder but I don't really want to ask him. (People with older brothers will know why)
Today is the day I start excersing
0
Replies
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Short answers -
Base your routine around bench, OHP, squat, deads and rows.
Eat. Eat some more. I like high protein, decent carbs.
If you are just starting, you don't need supplements.
Things to buy - don't worry about it yet, outside of a gym membership of course.
And time, it will take time.0 -
first joining any police force or state trooper academy and having big muscles is kind of not a great idea.
It's just going to slow you down.
not sure where you get this notion from but it's not really the best- you run- A LOT. You ever see a body builder running?
yes- but you can help yourself too1. Can you help me?
here- and google2. Where do I start
food.3. What do I eat? (specifics please)
lots
and lots
of food.
no- protein at best4. Any supplements I need to take?
what are you five? google5. What are some good websites I can get info from
Strong lifts
Starting Strength
new rules of lifting
a gym membership6. What do I need to buy
OMG GOOGLE7. And what excerices should I start doing?
Squats
Deadlifts
Overhead Press
Pull Ups
push ups
Burpeesand 8. Is it possible to get to a good size in 3 - 4 months If I started now?!?!?! [/qoute]
No.
you vastly underestimate how long it takes to build muscle. Yes you'll see gains- but you aren't going to get huge- my friend took 10 months training for his BBing comp and he lifted 2x a day and had a professional coach.0 -
first joining any police force or state trooper academy and having big muscles is kind of not a great idea.
It's just going to slow you down.
not sure where you get this notion from but it's not really the best- you run- A LOT. You ever see a body builder running?
yes- but you can help yourself too1. Can you help me?
here- and google2. Where do I start
Yup, I think that covers most, if not all of it. :drinker:
food.3. What do I eat? (specifics please)
lots
and lots
of food.
no- protein at best4. Any supplements I need to take?
what are you five? google5. What are some good websites I can get info from
Strong lifts
Starting Strength
new rules of lifting
a gym membership6. What do I need to buy
OMG GOOGLE7. And what excerices should I start doing?
Squats
Deadlifts
Overhead Press
Pull Ups
push ups
Burpeesand 8. Is it possible to get to a good size in 3 - 4 months If I started now?!?!?! [/qoute]
No.
you vastly underestimate how long it takes to build muscle. Yes you'll see gains- but you aren't going to get huge- my friend took 10 months training for his BBing comp and he lifted 2x a day and had a professional coach.0 -
first joining any police force or state trooper academy and having big muscles is kind of not a great idea.
It's just going to slow you down.
not sure where you get this notion from but it's not really the best- you run- A LOT. You ever see a body builder running?
huh?
ETA: Completely unrelated, LuluChick looks veddy, veddy familiar....0 -
All the cops near me are the ones dealing gear ( not kidding)...don't go that route though.
Hypertrophy workout, lotsa food, and time.0 -
Hang in there with this site ,you will find nice people that won't just point to Google .heck why come on this site at all if that's the answer0
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okkkkkk then.Hang in there with this site ,you will find nice people that won't just point to Google .heck why come on this site at all if that's the answer0 -
first joining any police force or state trooper academy and having big muscles is kind of not a great idea.
It's just going to slow you down.
not sure where you get this notion from but it's not really the best- you run- A LOT. You ever see a body builder running?
huh?
ETA: Completely unrelated, LuluChick looks veddy, veddy familiar....
I'm not saying it's not possible to build muscles AND run- but you do a lot more running at any academy than lifting. That's all. My friend was huge when he went to state trooper academy- and he has probably lost 20 lbs of muscle since he went there.0 -
Hang in there with this site ,you will find nice people that won't just point to Google .heck why come on this site at all if that's the answer
while i'm sure the OP appreciates your valuable contribution, his questions have already been addressed. and when a person has 20 questions in their OP, google, or a book, are going to be their best resource.0 -
Hang in there with this site ,you will find nice people that won't just point to Google .heck why come on this site at all if that's the answer
while i'm sure the OP appreciates your valuable contribution, his questions have already been addressed. and when a person has 20 questions in their OP, google, or a book, are going to be their best resource.
lol, right?
not that he was told "just google it" anyway...the person who suggested google also gave a lot of other answers and told him to google the exercises she listed.0 -
Hang in there with this site ,you will find nice people that won't just point to Google .heck why come on this site at all if that's the answer
Whereas, your answer was far more enlightening... :noway:
1. Eat more food than you burn
2. Do heavy progressive lifting focussing on squats, deads, ohp, bench (Stronglifts or starting strength if you are more of a beginner. There are other programs if you are a more experienced lifter.) Focus on form before weight. You don't want to injure yourself before joining up.
3. some high intensity cardio to improve cardiovascular health
4. Sleep well
5. Gets plenty of protein to build the muscles (aim for about 200g)
6. Eat lots of nutrient rich foods to help with your overall health and recovery from exercise.0 -
This day in age you would need to be living under a rock to not know Google is an option. I'm not a MFP expert but venture to say you come here to get a more direct answer and maybe actually find people with similar interest . Sorry if I offended the gods of this site .0
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Hang in there with this site ,you will find nice people that won't just point to Google .heck why come on this site at all if that's the answer
Whereas, your answer was far more enlightening... :noway:
1. Eat more food than you burn
2. Do heavy progressive lifting focussing on squats, deads, ohp, bench (Stronglifts or starting strength if you are more of a beginner. There are other programs if you are a more experienced lifter.) Focus on form before weight. You don't want to injure yourself before joining up.
3. some high intensity cardio to improve cardiovascular health
4. Sleep well
5. Gets plenty of protein to build the muscles (aim for about 200g)
6. Eat lots of nutrient rich foods to help with your overall health and recovery from exercise.
This right here. I'd also recommend getting a trainer at a gym to give you a tour and a couple lessons on form. Free weights are preferable over machines. Instead of focusing on bodybuilding, aim for strength. They are not synonymous.0 -
This day in age you would need to be living under a rock to not know Google is an option. I'm not a MFP expert but venture to say you come here to get a more direct answer and maybe actually find people with similar interest . Sorry if I offended the gods of this site .
0 -
This day in age you would need to be living under a rock to not know Google is an option. I'm not a MFP expert but venture to say you come here to get a more direct answer and maybe actually find people with similar interest . Sorry if I offended the gods of this site .0
-
This day in age you would need to be living under a rock to not know Google is an option. I'm not a MFP expert but venture to say you come here to get a more direct answer and maybe actually find people with similar interest . Sorry if I offended the gods of this site .
Apology accepted.0 -
This day in age you would need to be living under a rock to not know Google is an option. I'm not a MFP expert but venture to say you come here to get a more direct answer and maybe actually find people with similar interest . Sorry if I offended the gods of this site .
Apology noted. We forgive you. Run along now. Bzzzz. Bzzzzz
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:laugh:This day in age you would need to be living under a rock to not know Google is an option. I'm not a MFP expert but venture to say you come here to get a more direct answer and maybe actually find people with similar interest . Sorry if I offended the gods of this site .
Apology accepted.
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Bodybuilding.com. There are a lot of different programs there. You might look at the ALLPRO Beginner program, there is a huge forum there,
http://forum.bodybuilding.com/showthread.php?t=4195843
and for nutrition:
http://forum.bodybuilding.com/showthread.php?t=156380183
Mike0 -
My favorite website is Bodybuilding.com They have so much information and even the programs they have are free.0
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The advice you have gotten is great. I would recommend finding a program instead of creating one on your own. At least until you get more experience.
Starting Strength, Strong Lifts 5x5 are often recommended and have been proven to work but there are lots of others.
This one looks pretty good to me also.
http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
200g of protein at you height and weight is a good target. Shoot for a minimum of 70g of fat. The rest of your calories can be made up of whatever you want. Carbs will give you good energy.
Figure out what your maintenance calories should be and try to eat a couple hundred calories over that. Dont worry about meal timing or frequency. Its all nonsense. Just eat when you want to and try to get all your calories in. With your height, weight and activity level I have a feeling you will be eating all the foodz. Lucky.
If you are running marathons you are probably good on cardio. Might want to scale that back a bit if it interferes with gaining weight.
This link here is filled with great info you should try to read through. Will save you a ton of time on your learning curve.
http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read
You may need a protein supplement if you have trouble reaching your goal but it is not necessary if you can reach it with your regular diet. Save your money and stay away from any others.
Patience is also a key but you being a 20 year old male, new to lifting, you could see some major growth right away. Lucky.0 -
Hang in there with this site ,you will find nice people that won't just point to Google .heck why come on this site at all if that's the answer
because I know i'm the ONLY One who googles MANY sites before even thinking of posting a thread.... seriously. <headscratch>
Every website has a search function- and google will hit MANY different sites.
I try to be as helpful as I can- but that's a lot of questions that can/should be done in their own time researching.
And yes- davpul spot on...
lift.eat. sleep. cardio.
lol that was probably a much shorter well put together answer.
I like it. 0 -
Many, many times I google for the answer to a question someone on an internet forum asks (often because I'm interested myself), then tell them the answer.
A lot of people live under rocks, it seems.
The Elephant in the room seems to be 'juice'. From the little I've read (and it's not an area I've researched much, nor have gone near even considering for myself) - you can gain muscles pretty quickly if you bump your testosterone up.
Of course, that's illegal. But, there's plenty of things showing cops doing illegal things. No idea if they drug test for any of them.
As others have suggested - if you want to be a better cop, then muscles probably aren't the best thing to focus on.
While having more muscles won't hinder you in man to man physical confrontations - better skill at dealing with those situations will make a much bigger difference I expect. Martial arts that deal with real life situations and holds etc.
Better yet, brush up on your general interaction, negotiation and the like skills - so you avoid getting in to those situations in the first place!0 -
Many, many times I google for the answer to a question someone on an internet forum asks (often because I'm interested myself), then tell them the answer.
A lot of people live under rocks, it seems.
The Elephant in the room seems to be 'juice'. From the little I've read (and it's not an area I've researched much, nor have gone near even considering for myself) - you can gain muscles pretty quickly if you bump your testosterone up.
Of course, that's illegal. But, there's plenty of things showing cops doing illegal things. No idea if they drug test for any of them.
As others have suggested - if you want to be a better cop, then muscles probably aren't the best thing to focus on.
While having more muscles won't hinder you in man to man physical confrontations - better skill at dealing with those situations will make a much bigger difference I expect. Martial arts that deal with real life situations and holds etc.
Better yet, brush up on your general interaction, negotiation and the like skills - so you avoid getting in to those situations in the first place!
Not necessarily illegal (at least not in the States). Google "your doctor your dealer" for an interesting series.0 -
As others have suggested - if you want to be a better cop, then muscles probably aren't the best thing to focus on.
While having more muscles won't hinder you in man to man physical confrontations - better skill at dealing with those situations will make a much bigger difference I expect. Martial arts that deal with real life situations and holds etc.
Better yet, brush up on your general interaction, negotiation and the like skills - so you avoid getting in to those situations in the first place!
As a criminology major, this right here. While some cops are huge, you really dont need to be that huge, sure you look intimidating but you just have to know how to defend yourself.
I just commented in this thread cause i wanted to say that I am a criminology major....awkward0 -
I'm going to offer a counterpoint in favor of huge muscles. If you want to NOT have to defend yourself as often, get as big as you can. People are much, much, MUCH less likely to try the big guy on, whereas the average size or smaller guy (or female) will end up showing off those self defense skills more often. There's a reason the bouncer at the club is HYOOGE. The tiny guy might have the skills of Bruce Lee but he's going to be at risk every time someone tests those skills out.
.....disadvantage of being HYOOGE is that they think they will be able to outrun you. So you might have to give chase more often. I'll take that over getting swung on tho.0 -
Try Starting Strength. I don't think it's for everyone, but if you're a novice and looking to bulk, there are amazing gains to be had from it, and the novice period seems to be around 3-6 months.0
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Right answers.Short answers -
Base your routine around bench, OHP, squat, deads and rows.
Eat. Eat some more. I like high protein, decent carbs.
If you are just starting, you don't need supplements.
Things to buy - don't worry about it yet, outside of a gym membership of course.
And time, it will take time.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
After a workout dont eat carbohydrates. It has a negative effect on your growth hormones. So leave some time after the workout before eating. Growth hormones are important to gain muscles.
Find out more of this usefull information on http://musclemaximum.org/
Joris St.0
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