I was wondering if anyone would be willing to help with a training plan, nutrition plan and what supplements to take? The challenge is... I need it step by step. For example for the training plan I need to know what exercises to do on what days and how many sets to do. For a nutrition plan I need to know what to eat for bfast, snack, lunch, snack and dinner. I don't understand what it means for 50/20/30 and definitely don't know where to start in figuring that out. And, as for supplements I don't even know where to start. I think to help you out I should give you a little background on myself and what I have done. I was a college athlete and ran track and cross country so even though I sound completely clueless I do know what the majority of weightlifting exercises are. My problem is I don't know what exercises to do. When I was in college I always had some do my training plan for me. I am struggling with what to do now. I get very discouraged and will quit one program and try a new one. I know the concept of eating healthy and that you should eat several times a day, but I struggle. I want to tone my body that has seemed to turn a bit flabby in certain areas. I contemplated the idea of doing figure competitions, but I wanted to see what condition I could get my body in first. I know that in order to get my body in shape eating is a good part of it. I would rather someone give me examples on what to eat and how much than tell me percentages of things I should be eating. I am 5'1", 30 yrs old and 123lbs and looking for a body make over. So, with that being said would anyone want to be my online trainer. I have no problem with working hard.

This type of request usually involves some type of investment, as NO ONE will provide this kind of ongoing service for free. Beverly products are highly suggested during this process.

Jiggles,
A great place to start is the Frequently Asked Questions section of the homepage www.bodybuildingworld.com. This section has everything you are looking for. A nutrition plan you can follow to the tee (I would start with Achieving a Fat-to-Muscle Transition plan). Training for the figure athlete is in section III. This will give you an exact, day by day training program. As for supplements, you can call 1-800-781-3475 and speak directly to a BI consultant for help formulating a plan. I would recommend Ultimate Muscle Protein, Glutamine Select and a daily multivitamin like the Ultra 4 to begin. You can read more about these products here http://store.beverlyinternatio...rce.exe?display=home.
The key to success is establishing a clear plan and sticking with it for at least 4-6 weeks. You will defintely be able to see some results in this amount of time. You can also continue to use a plan as long as you are still seeing results. Switching up your plan every couple of weeks is definetely detrimental to success.
CR

quote:

I get very discouraged and will quit one program and try a new one. I know the concept of eating healthy and that you should eat several times a day, but I struggle.

It actually sounds like a training partner would be the route you may be looking for because you start, then toss it.

For now, try starting with the basics and do your running. Once you can do a good time begin a weight lifting program to be INCLUDED with your running.

The 50/20/30 is a food break down and is not always in the order of Protein, Carbs, Fats as other will change the order of Carbs/Fats/Protein. Nonetheless, it is the amount of total calories in ratio to be a percentage for that time period or day.

Since all was handed to you, you're either going to need some serious training, or begin reading some of the previous posts. There's a lot of good information on the board.

All of the info offered here by the fellow board members is great. Spend some time digesting the info from the website, FAQs, the board, etc. There is a wealth of info here.

Also, if you aren't receiving the No Nonsense Magazine, go to http://www.beverlypublications.com/signup/ to sign up right away. The No Nonsense comes out about every quarter and each issue is a course in bodybuilding/figure training, dieting and supplementation.

If you get signed up right away, you should make it on the list for or next mail out, which should arrive to you at the end of the month – and this magazine, is super great because it’s a Collector’s Issue of all this years magazine articles.

Good Luck!

Rachel Wade
Team BI

Thanks for all the helpful replies. I took your advise and have found some great information that will help me. I cannot wait to start...thank again.

It sounds like you may need/want a personal trainer. There are lots of personal trainers, but few good ones.
Regardless, step 1 is still the same.
1. Join a hardcore gym.
2. Watch and ask questions. Don't be afraid of the musclehead guys. Most guys are very enthusiastic about what they do and will be more than eager to help.
3. If you have the money, ask the musclehead about a personal trainer; they know who is good in that gym.
4. Learn the exercises. Look for videos on youtube or bbdotcom.
5. Read this site!! There are tons of diets and training programs. They will tell you exercises and exactly what amounts to eat and when. Find an example plan from someone close to your body type. Post that diet on your fridge.
6. Rinse and repeat.
This learning process is all a part of the hard work. Each body is different and you need to learn what works for you.