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elissalowe
09-17-2007, 08:30 PM
Quick Start Guide to BBR

Planning Your Diet

1) You can use either a) the calculations from the e-book; or b) the Meal Planner to work out how many calories and grams of protein, carbs, and fat you need for your gaining diet. The Meal Planner uses the exact same calculations from the e-book and saves you doing the math.

You can open the Meal Planner using the link on the menu bar or by clicking here: http://www.bodybuildingrevealed.com/members/calculator.php

The Meal Planner will provide you with the number of total calories, protein, carbohydrates, and fat to start out with.

If you need to add or subtract calories, use the Calorie Variator (at the end of the Meal Planner report).

2) After you determine how many calories you need, you have two options:

a) Create your own diet using the Diet Planner. You can access the Diet Planner using the link on the menu bar or by clicking here: http://www.bodybuildingrevealed.com/members/diet.php

OR

b) Use a pre-made diet that matches your calorie requirements. The diets are coded into the Diet Planner, and can be transferred to your personal folder, to be used as is, or modified. You can also download a pre-made diet that matches your calorie requirements from here:
http://www.bodybuildingrevealed.com/members/tools.php?do=view&tool=11


If you have any questions on the BBR diet then post in the Nutrition/Diet section of the forum.

Your diet can be made public or private. If you would like others to see and offer feedback on your diet, make it public.

Supplements

The reviews in the BBR e-book cover the majority of ingredients/nutrients used in bodybuilding supplements. There is, however, a lot of information to read through. If you simply want a summary to help you get started on your supplement stack, turn to page 389. This is the Supplement Scoreboard, which you can use to see which ingredients are worth using, and which arenít.

If you have any questions on Supplement ingredients or brands, perform a search using the search link on the toolbar. If you don't see any information on the supplement you're interested in, please post a review request here: http://www.bodybuildingrevealed.com/members/forumdisplay.php?f=11

Training/Workouts

There are several sample workouts included in the BBR e-book - these range from beginner to advanced levels. Donít be put off by the notion of doing a ďbeginnerĒ workout: even a basic routine can challenge more advanced trainees, if done correctly.

Beginners (< 6 months training) should begin with the whole body workout p. 402

Intermediate trainees (< 1 year) can use either:
a) 3 day split routine located on p. 404-405.
b) 4 day split routine located on p. 407Ė408.

More advanced trainees might want to try either:
a) the Charles Poliquin workouts, starting on p. 466
b) Willís Hybrid Training program, starting on p. 527

Detailed exercise descriptions can be found starting on p. 416 (Chapter 6) and 486 (Charles Poliquin Bonus Section). There are also exercise videos available here: http://www.bodybuildingrevealed.com/members/videos.php

Pre-written and blank workout forms are available on the forum here: http://www.bodybuildingrevealed.com/members/tools.php?do=view&tool=11 Whichever workout you do, itís important to keep detailed records.

There is also plenty of workout information available on the BBR forum, in the training section here: http://www.bodybuildingrevealed.com/members/forumdisplay.php?f=24 If you have a routine that you would like feedback on, post it here: http://www.bodybuildingrevealed.com/members/forumdisplay.php?f=51

Motivation

Some tips for setting goals and/or staying motivated:

1) Read through Chapter 4 of the BBR e-book.

2) Download Progress charts here:
http://www.bodybuildingrevealed.com/members/tools.php?do=view&tool=11

These can be used to keep track of your short and long term goal and benchmarks for progress.

3) Begin a workout journal here: http://www.bodybuildingrevealed.com/members/forumdisplay.php?f=54

As you post updates and information, you can get useful feedback and encouragement from other members.

4) Post pictures of your progress in the Gallery here: http://www.bodybuildingrevealed.com/members/album/showmembers.php/cat/500 Outstanding ďbefore/afterĒ photos may also be eligible for a cash reward, and could be featured in future e-book updates.

The BBR Forum

The forum is organized by topic: it will help to look around and see how itís laid out before posting questions. Our moderators can edit and relocate posts, but itís easier for all concerned if things are correctly posted to begin with.

Please post an introduction here: http://www.bodybuildingrevealed.com/members/forumdisplay.php?f=32

There is also an FAQ section here: http://www.bodybuildingrevealed.com/members/faq.php?faq=vb_faq


Welcome to BBR!