Cliff's Column

Q: Hi Cliff,

I am very interested in bodybuilding at the moment but really don't know where to start. I have tried going to the gym before, and taking different types of supplements - mostly proteins, but i never really saw any gains, so i just quit for a while.

Right now I am trying to gather as much information as I can, but there is so
much out there that I'm confused. My main goal is to get bigger, but I would really like to get more cut than huge.

I look pretty skinny, but have trouble with my chest and stubborn belly
fat. I believe its called the skinny fat syndrome or something like that. The problem is I just don't have much of an appetite. Sometimes I go hours and hours without eating because I'm really just not hungry.

I would like to know how i can improve my eating habits, what are the best kinds of foods to eat and at what time to eat them, what supplements to take and at what time as well.

Thank you. Take care

-Rusty


Cliff Otto:

A: Hey Rusty,

I am glad that you had the courage to ask for help. There are many people out there like you, who experience what you are currently going through.

Bodybuilding is a lifestyle. It is something that takes motivation and determination. Generally it takes six weeks for something to become a habit. Most people who give bodybuilding a try can never make it through those first six weeks. One piece of advice I can give you is to not to give up. You will get sore and you will get bored, but this is only temporary.

I am going to try to map out a workout and supplement routine to try to help you get going.

Workout Routine:

For the first month try doing full-body workouts three times a week to help get the body acclimated to lifting. The time of day you workout really doesn't matter that much, as long as, when you go, you give it your all.

After the first month, try splitting your workouts into separate body parts. This will allow you to isolate certain muscles and give others a rest throughout the week. Here is a sample split:

Monday: Chest
Tuesday: Legs
Wednesday: Off
Thursday: Back
Friday: Shoulders
Saturday: Arms
Sunday: Off

This is just a blueprint. You can tweak it to fit your schedule by either giving yourself more time to rest or grouping together different muscle groups.

Supplementation:

Protein is a must. At least one gram per pound of body weight. Take one scoop first thing in the morning to stop your body from fasting. Take another scoop 30 minutes prior to working out. Take two scoops immediately after working out. And finally one before going to bed.

You have to drink that many a day, but that is what I do. By doing this, you will get in two to three extra meals a day on top of you food, which will help speed up your metabolism and increase your appetite. It is important to try to eat or drink a shake every two to three hours.

Some other things you can take are L-arginine (for pumps in the gym and nutrient delivery to muscles), L-Glutamine (for muscle repair), BCAA's (for protein synthesis), and Creatine (for muscle strength, size and recovery).

Hope this helps. If you have any questions feel free to write!

Cliff

Email Cliff at ottoclif@hotmail.com

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