Need some direction

[Rhino]

Hey all...

First off, this site absolutely rocks...

I need some help, however, with a bit of a programme, and also with my diet.


A bit of history - I've been weightlifting for about 4/5 years, with no goals in mind other than to lift.... As much as I enjoy being the bulkier one of my friends, it got stale and I took a year off.

All my mates were into the BB side of lifting, but I wasn't. Something to do with 40% BF, but don't let the figures fool you.

I now would like to get into Powerlifting, and am slightly confussed as to what exercises to do, and my biggest let down is my diet, so really need help there too!

I have multi vitamins everyday, and have creatine, and protein on stand-by....

Currently trying to get my fitness levels back up to scratch.

So, if anyone has actually read through this (possibly the longest post I've ever made) and wouldn't mind sharing some knowledge, the please do. And I thank you in advance.

Rhino

[VINNY]

RHINO, See my reply on your bicep strenght question yesterday and apply the same general principles.
You MUST have a goal, or target both short term and long term otherwise you will fall into the trap of just going to the gym and doing the same old thing which will give you some results but you will reach a plateau and never break through it.

Try setting yourself targets for 6 reps as detailed in the bicep strenght reply for a range of common exercises. I suggest:
Leg press, curl, tricep extn, Lat machine pulls to chest, military press, standard Bench press, deadlifts and squats. You could add others but this will cover the basics and the powerlifting lifts.
Having these targets will give you some short term goals which you will quickly see results from, this in itself will give you encouragement.
Longer term why not think about entering a powerlifting competition? They are friendly and sociable and you will get to know people who are very willing to help.

Diet is pretty obvious sit and think about it, you know what to do and dont need to be told.

I would only take creatin for a month at a time then come off it for a month
otherwise it can mess up your gut. I use it for a month prior to a competition then stop.

Hope this helps.

[Rhino]

Vinny, cheers for the advice, it's exactly what I was after.