Ready to start!!

Bobza

Hi, new to the forum and already impressed.
I have just turned 24 and am looking to make some big changes in my body/diet/fitness.I am pretty clued up(with lots to learn)on the GENERAL dietary requirements needed to get my body the way i want it, which is toned up to start with then bulking.
I have been in a bit of a limbo for maybe the last 3-4 years, neglecting my body, too much beer, drugs, clubbing etc and want to make a fresh start.
At 18-20 years of age i trained quite hard with limited knowledge and had a good phsique at about 15-16stone which i was proud to show off, now at 24 it has hit me that i need to get in shape again, although not in BAD shape, my standards are high still and i know what i want.
Alot of my mates are taking steroids, although from what i have seen here, not at all properly, just jabbing themselves with whatever, not eating right, sniffing loads of coke and thinking they are invincible.
I have always been big, and since the age of 18 they have been trying to get me on the steroids telling me i'll be a monster LOL, but i havent budged yet and dont intend to, so i have just bought two tubs of Phd Synergy and some Pro-Meal Replacement sachets for a start, and am looking to begin seriousley within the next fortnight.
My main problem, even after quitting, dope,tabs and cocaine on my own, funnily enough is my diet, i just cant(but will)stop eating shit, and am hungry ALL the time.
I am big boned and heavy, looking to burn excess fat and tone up to make a good foundation then start building good muscle(not bodybuilder more athletic)and working on fitness and flexibility, my current stats are:

6'3"
18.10stone
Approx 27%bf
Approx 37%mm

Any advice/help greatly appreciated, cheers.

Tall

Hi mate.

Have you got your training routine sorted?

We could do you a sample diet but without knowing your circumstances (what you can/can't eat/when you can eat etc) its a bit difficult.

Why don't you post up wjat you think you should be eating and then we can critique it...?

Cardio and a clean diet will drop your BF off.

Sorry the post is short, hopefully it will act as a base to get some more responses

Bodyworks

first things first. get in the gym and start training. hard. get that right, then go from there.
oh, and don't be scared to eat a lot if you're getting hungry. you'll grow quicker if you feed yourself enough. although you probably know what you should or shouldn't be eating.

Bobza

I havent got a training routine now as such, but from training in the past, usually start with:

10 mins static bike
150-250 sit ups(ab roller)
Then usually any two body parts for 30-45mins(alternating through week)
10 mins x-trainer
5 mins treadmill brisk walk cooldown

I know this doesn't seem like alot but i think its a good place to start, then gradually increase weight/cardio time.
I work full time in a phsically demanding job, so eating lots isnt really a good option but two solid eats a day during work and a big evening meal + shakes and a meal replacement is do-able. I already drink lots of water and sort of know what i should be eating, but remember i want to tone with lean muscle presently so should i limit what i eat?
Am currently off work sick with a bad back, so wont be starting immediatley, but really want to progress on my core muscles i.e, abs,lower back and my sides as i feel this area needs sorting first, any suggestions?

Bobza

Oh and TALLANDSKINNY, i can and will eat almost anything so fire away with that sample diet if you dont mind m8.
At the mo during the week i usually eat:

7.30am-banana and apple or orange
9.30ish-Pro flapjack protien bar
12pm-gonna try to have a Pro-MR from now on + snack
4ish-mixture of pastas,bacon,chicken,fish,whatevers available really.
10ish-snack(fruit,leftovers etc)
Drink lots ov water through the day aswell.

Let me know what you think.

Tall

Theres an example cutting diet which is stickied in the diet section which would be a good start for you mate.

bulldozer

Welcome to the board buddy.

I eat more than that before 10 am... lol .... There isnt a lot of food there, how long have u been eating that diet mate??

As TH&S said, have a good read around the board in the nutrition section mate. This might sound weird to you, but you have to feed the muscle and you can basically eat yourself slim!!

In other words you can eat a whole lot more food than you are now (the right foods at the right time) but actually looose more weight!! Coupled with a good training routine.

As i said tho bud, have a read around. Knoledge is power!

Good luck

Bobza

Been eatin like that for about 2 months now, but i make up for it at the weekends, usually shite tho lol, but i do eat.
The thing that gets me is that altough i quite drastically reduced what i eat about two months ago and haven't really trained since then i haven't lost any weight, maybe even put on a bit?
I am never going to lose that much weight as i am close to my natural i think, being big boned, but then again thats not really my goal, just reduce body fat and gain muscle.

Tall

Don't worry about weight loss so much, just focus on building muscle and loosing fat.

The mirror and the tape will tell you how you are doing better than a set of 'dumb' scales.

Whats your exercise routine?

bulldozer

Reason why you may not have lost any weight since cutting back is you are basically starving yourself mate. So your body basically thinks to itself, oh sh*t and goes into storage mode. Basically holds onto all the bodyfat it can because your body doesnt know when its gonna get its next feed.

No offence either bud, but i like to tell it how it is and there is no such thing as being "big boned" atleast not now u mean it.

With a good sensible diet, regular low intensity cardio and a good training routine you will be able to transform yourself in time