WHERE DO I START

lou12782 · 31-05-2006, 02:30 PM

IM LOUIS IM 23 LIVE IN ESSEX AND BASICLY AM LOOKING TO START CHANGING MY LIFE STYLE I AM 5FT 7 AND CURRENTLY WEIGH AROUND 16 1/2 STONE SO A BIT ON THE CHUNKY SIDE ALTHOUGH I AM PRETTY BROAD SHOULDERED AND REASONABLY STRONG

I HAVE NOT REALLY GON TO A GYM IN YEARS THE LAST TIME I WENT I HAD TO LOOS WEIGHT TO DO A PARACHUTE JUMP AS YOU HAD TO BE IN LINE WITH THEIR HEIGHT TO WEIGHT RATIOS.

THE PROBLEM I HAVE GOT IS BASICLY I HAVE PRETTY MUCH NO IDEA, I KNOW WHAT I WANT TO ACHIEVE BUT NEED TO HAVE STRICT GUIDLINES TO FOLLOW THAT I KNOW I WILL THEN STICK TO AND ENJOY

I BASICLY LIKE MY SIZE BUT WOULD LIKE TO BE WELL WELL BUILT!! INSTEAD OF FAT

PLEASE ANYONE WITH ADVICE COULD YOU PLEASE HELP ME OUT I AM LOOKING TO SET UP A DIET PLAN WORK OUT PLAN AND BASICLY RESTRUCTURE MY LIFE ACCORDINGLY I AM PLANNING TO GET MARRIED IN 2008 AND WANT TO BASICLY LOOK THE DOGS B*****KS AND WHO KNOW IF ALL GOES WELL I WOULD DEFFINATLY LIKE TO TAKE THINGS FURTHER...

Dinosaur · 01-06-2006, 08:46 AM

Your goal seems to be to loose body fat and basically tone up. As you have menetioned that you do not really want to loose any size i would therefore set a weight goal of 14 stone a drop of 2 1/2 stone a lot i know but you will look better for it.

Day 1
bench press x 3 sets of 12 rps
incline press x 4 sets of 12 rps
biceps barbell curl 3 sets of 12 rps
triceps cable pushdowns 4 sets of 12 rps

Day 2
Shoulder press 4 sets of 12 rps
dumbell raises to sides 3 sets of 12 rps
Legs 4 sets of leg press 20 rps
hamstrings of 15rps

Day 3
Back chin up 4 sets as many as you can do
cable pulldown to front 4 sets 12 rps
Calves 5 sets of loads and loads of reaps till they are on fire, suppose that goes for every muscle.

You will need to add more sets in after say 2 months.

I say 12 reps as this will help to tone and burn fat, ive also spread everything over 3 days so you could choose to train Mon - Wed - Fri as this is easier for beginners eventually you may want to step thing up.Sundays is always a complete rest day.

You will need to change your carb intake id advise you to go and buy a book all about Low GI and this will educate you on the right cards to eat. Try not to eat carbs after 6 pm and try to spread your meals over 6 instead of 3. At times it may be best to limit carb intake to loose weight. I.E Instead of toast go without, chips just leave them to one side. If you consume cards then go for things like brown bread, basmatti rice, Marks & spencer GI cerial. or Porridge with a little jam in for taste. Dont forget your protein intake. You can buy a whey prtotien mix this will help to feed your muscles and help in recovery.

Gee am i boring you yet, as you can see you can go on and on, get into the gym get some sessions behind you then ask more.

No doubt a few guys on here will have a different view, i personally think the above is fine for a beginner as you get to know more you can change your training to suite.

All the best

Dino

lou12782 · 01-06-2006, 09:51 AM

thank you very much for your help trust me not boring i am ineed of some good advice so thank you

the only one thing that will be a struggle is the chin up is there anything i could substitute this with as i have never in my life managed to do more then one pathetic i know but unfortunatly its true

also any hints on where the best place to buy the protien there are so many sites it get confusing

Dinosaur · 01-06-2006, 12:52 PM

You can replace chinups with Lat pulldowns to the front or behind. Don't give up on chinups, i started off doing 1 now i hit 15 +.

With reference to whey protien you can buy this from one of the advertisers on here follow the link http://www.bigredshark.com/whey_protein.htm Dont forget after your work get some carbs down you and then a scoop of whey protien.

Hopefully the above helps.

Dino

lou12782 · 01-06-2006, 02:26 PM

THANK YOU AGAIN FOR THE ADVICE MUCH APPRECIATED

I HAVE BEEN LOOKING INTO THE GI DIET AS YOU SAID AND ITS NOT AS BAD AS I THOUGHT I AM A BIG POTATOES PERSON AS I DONT EAT VEG SO I THOUGHT I WAS GOING TO END UP STARVING BUT MANAGED TO GET A GOOD DAILY PLAN WORKED OUT SO THAT ALONG WITH THE WORKOUTS YOU RECOMMENDED I SHOULD HOPEFULLY BE WELL ON MY WAY

START DAY AS OF MONDAY, SO FINGURES CROSSED

lou12782 · 01-06-2006, 02:40 PM

SORRY I ALSO FORGOT TO ASK I KEEP ON READING A LOT ON THIS SITE ABOUT CREATINE WOULD YOU ADVICE THIS AT ALL TO HELP

Dinosaur · 01-06-2006, 03:55 PM

No i would not recommend that you use this, as your main goal is to loose weight and tone up. when using Creatine your body tends to hold onto water so making you seem bigger, it's like the guy in the gym who boasts of having 18inch guns, but hey take away the water retention and fat and he will be lucky if he's left with 15 inch guns.

Dont complicate things keep it simple for now, and lets see where we are in a months time and maybe then we can rejig the training and possibly get the diet nailed better. 6 months ago i was 14 stone fat now im 12 stone lean good set of abbs, so i know what im talking about.

Remember carb restriction and cardio is the key to loosing weight (someone will disagree with that) but thats what works for me.

Stay focused, use possitive energy (imagine walking down the isle, looking lean, suited up you will feel untouchable, imagine your honeymoon night) use all this as possitive and draw energy from them and you should stay focused.

dino

Nick500 · 01-06-2006, 04:20 PM

I agree with what dinosaur said about creatine, although you could maybe use creatine ethyl ester to avoid the water bloat. Even so, at this point the creatine won't really be doing much... make sure you take omega oils and multivitamins though.

Also, lou, its impolite to talk in CAPITALS on a forum, so try and speak to normal case....

Cheers

Nick

mattvik64 · 01-06-2006, 04:35 PM

Have you had a look at myprotien.co.uk? I think its probably the best supplement company on the market, well ive seen huge gains in the last 5 months using there protien and creatine etc...., There products are by far the cheapest in the UK due to them not wasting money on fancy packaging. You can get a 10lb tub of whey for about £25. If you decide to order enter this code mp11444 in the discount box on the payment page and you will recieve 10%discount. I know 10% is not that great but its better than nothing!!!

Nick500 · 01-06-2006, 07:57 PM

mattvik,

we don't really appreciate 'pimping' of certain supplement companies for personal gain, its tiring to see; it causes tension with the other companies sponsoring this site and generally makes you look like you only want credit in your MP account and your an advert.

31-05-2006, 02:30 PM	#1 (permalink)
lou12782 Under Construction Join Date: May 2006 Posts: 12 Rep Power:	WHERE DO I START IM LOUIS IM 23 LIVE IN ESSEX AND BASICLY AM LOOKING TO START CHANGING MY LIFE STYLE I AM 5FT 7 AND CURRENTLY WEIGH AROUND 16 1/2 STONE SO A BIT ON THE CHUNKY SIDE ALTHOUGH I AM PRETTY BROAD SHOULDERED AND REASONABLY STRONG I HAVE NOT REALLY GON TO A GYM IN YEARS THE LAST TIME I WENT I HAD TO LOOS WEIGHT TO DO A PARACHUTE JUMP AS YOU HAD TO BE IN LINE WITH THEIR HEIGHT TO WEIGHT RATIOS. THE PROBLEM I HAVE GOT IS BASICLY I HAVE PRETTY MUCH NO IDEA, I KNOW WHAT I WANT TO ACHIEVE BUT NEED TO HAVE STRICT GUIDLINES TO FOLLOW THAT I KNOW I WILL THEN STICK TO AND ENJOY I BASICLY LIKE MY SIZE BUT WOULD LIKE TO BE WELL WELL BUILT!! INSTEAD OF FAT PLEASE ANYONE WITH ADVICE COULD YOU PLEASE HELP ME OUT I AM LOOKING TO SET UP A DIET PLAN WORK OUT PLAN AND BASICLY RESTRUCTURE MY LIFE ACCORDINGLY I AM PLANNING TO GET MARRIED IN 2008 AND WANT TO BASICLY LOOK THE DOGS B*****KS AND WHO KNOW IF ALL GOES WELL I WOULD DEFFINATLY LIKE TO TAKE THINGS FURTHER...

01-06-2006, 04:20 PM	#8 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:	I agree with what dinosaur said about creatine, although you could maybe use creatine ethyl ester to avoid the water bloat. Even so, at this point the creatine won't really be doing much... make sure you take omega oils and multivitamins though. Also, lou, its impolite to talk in CAPITALS on a forum, so try and speak to normal case.... Cheers Nick ______________________ - Obsession is what lazy people call dedication -

01-06-2006, 07:57 PM	#10 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:	mattvik, we don't really appreciate 'pimping' of certain supplement companies for personal gain, its tiring to see; it causes tension with the other companies sponsoring this site and generally makes you look like you only want credit in your MP account and your an advert. ______________________ - Obsession is what lazy people call dedication -

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01-06-2006, 08:46 AM	#2 (permalink)
Dinosaur Join Date: May 2006 Posts: 62 Rep Power:	Your goal seems to be to loose body fat and basically tone up. As you have menetioned that you do not really want to loose any size i would therefore set a weight goal of 14 stone a drop of 2 1/2 stone a lot i know but you will look better for it. Day 1 bench press x 3 sets of 12 rps incline press x 4 sets of 12 rps biceps barbell curl 3 sets of 12 rps triceps cable pushdowns 4 sets of 12 rps Day 2 Shoulder press 4 sets of 12 rps dumbell raises to sides 3 sets of 12 rps Legs 4 sets of leg press 20 rps hamstrings of 15rps Day 3 Back chin up 4 sets as many as you can do cable pulldown to front 4 sets 12 rps Calves 5 sets of loads and loads of reaps till they are on fire, suppose that goes for every muscle. You will need to add more sets in after say 2 months. I say 12 reps as this will help to tone and burn fat, ive also spread everything over 3 days so you could choose to train Mon - Wed - Fri as this is easier for beginners eventually you may want to step thing up.Sundays is always a complete rest day. You will need to change your carb intake id advise you to go and buy a book all about Low GI and this will educate you on the right cards to eat. Try not to eat carbs after 6 pm and try to spread your meals over 6 instead of 3. At times it may be best to limit carb intake to loose weight. I.E Instead of toast go without, chips just leave them to one side. If you consume cards then go for things like brown bread, basmatti rice, Marks & spencer GI cerial. or Porridge with a little jam in for taste. Dont forget your protein intake. You can buy a whey prtotien mix this will help to feed your muscles and help in recovery. Gee am i boring you yet, as you can see you can go on and on, get into the gym get some sessions behind you then ask more. No doubt a few guys on here will have a different view, i personally think the above is fine for a beginner as you get to know more you can change your training to suite. All the best Dino

01-06-2006, 09:51 AM	#3 (permalink)
lou12782 Under Construction Join Date: May 2006 Posts: 12 Rep Power:	thank you very much for your help trust me not boring i am ineed of some good advice so thank you the only one thing that will be a struggle is the chin up is there anything i could substitute this with as i have never in my life managed to do more then one pathetic i know but unfortunatly its true also any hints on where the best place to buy the protien there are so many sites it get confusing

01-06-2006, 12:52 PM	#4 (permalink)
Dinosaur Join Date: May 2006 Posts: 62 Rep Power:	You can replace chinups with Lat pulldowns to the front or behind. Don't give up on chinups, i started off doing 1 now i hit 15 +. With reference to whey protien you can buy this from one of the advertisers on here follow the link http://www.bigredshark.com/whey_protein.htm Dont forget after your work get some carbs down you and then a scoop of whey protien. Hopefully the above helps. Dino

01-06-2006, 02:26 PM	#5 (permalink)
lou12782 Under Construction Join Date: May 2006 Posts: 12 Rep Power:	THANK YOU AGAIN FOR THE ADVICE MUCH APPRECIATED I HAVE BEEN LOOKING INTO THE GI DIET AS YOU SAID AND ITS NOT AS BAD AS I THOUGHT I AM A BIG POTATOES PERSON AS I DONT EAT VEG SO I THOUGHT I WAS GOING TO END UP STARVING BUT MANAGED TO GET A GOOD DAILY PLAN WORKED OUT SO THAT ALONG WITH THE WORKOUTS YOU RECOMMENDED I SHOULD HOPEFULLY BE WELL ON MY WAY START DAY AS OF MONDAY, SO FINGURES CROSSED

01-06-2006, 02:40 PM	#6 (permalink)
lou12782 Under Construction Join Date: May 2006 Posts: 12 Rep Power:	SORRY I ALSO FORGOT TO ASK I KEEP ON READING A LOT ON THIS SITE ABOUT CREATINE WOULD YOU ADVICE THIS AT ALL TO HELP

01-06-2006, 03:55 PM	#7 (permalink)
Dinosaur Join Date: May 2006 Posts: 62 Rep Power:	No i would not recommend that you use this, as your main goal is to loose weight and tone up. when using Creatine your body tends to hold onto water so making you seem bigger, it's like the guy in the gym who boasts of having 18inch guns, but hey take away the water retention and fat and he will be lucky if he's left with 15 inch guns. Dont complicate things keep it simple for now, and lets see where we are in a months time and maybe then we can rejig the training and possibly get the diet nailed better. 6 months ago i was 14 stone fat now im 12 stone lean good set of abbs, so i know what im talking about. Remember carb restriction and cardio is the key to loosing weight (someone will disagree with that) but thats what works for me. Stay focused, use possitive energy (imagine walking down the isle, looking lean, suited up you will feel untouchable, imagine your honeymoon night) use all this as possitive and draw energy from them and you should stay focused. dino

01-06-2006, 04:35 PM	#9 (permalink)
mattvik64 Under Construction Join Date: Jun 2006 Posts: 1 Rep Power:	Have you had a look at myprotien.co.uk? I think its probably the best supplement company on the market, well ive seen huge gains in the last 5 months using there protien and creatine etc...., There products are by far the cheapest in the UK due to them not wasting money on fancy packaging. You can get a 10lb tub of whey for about £25. If you decide to order enter this code mp11444 in the discount box on the payment page and you will recieve 10%discount. I know 10% is not that great but its better than nothing!!!