gym rat

carb cycling is varying your carb intake daily on a weekly basis, have a look in the loosing weight section, loads of info on it with mock diets etc

woodinator

here are some pics of me:

gym rat

to be honest mate, you've got a good base for building some muscle, forget about the fat loss and look into doing a clean bulk, imo your not a fat person, with the clean bulk and a few cardio sessions a week, ul put on abit of size and tighten up around your abdominal area

woodinator

i used to be alot fatter...and as you can see ive got stretch marks around my waist. But there is still podge there

gym rat

the podge will go as the rest of your body gets bigger dude, how much weight did you loose, your on the right track anyway mate

woodinator

yeah i weighed 14 stone 6 now i weigh 12 stone 8...but i weighed today and im 13stone so we'll go with that!

Im going to the gyym at 8, gonna do 500cals of cardio, but only after i do some weights....lets hope not many people will have the same idea! lol

JawD

Thats not a beer belly man *pokes own stomach*. Take a look in my journal at my pics even then Id dont think I'm "that" bad. Pfft. ;)

As said, you have a great base to start from, dont worry about fat loss.

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woodinator

Just got back from the gym...

Did 200 torso pivots (100 each side- try and get the buldge down)
50 sit ups
tried to do leg raises with a medicine ball between my feet but just couldnt do it!
100 dumbell curls sat down (free weights) on 14kg (not that much i know, but i normally lift 16kg and ive only just started lifting again)
did 500cals on crosstrainer
did 5 min walk, 5 min sprint, n then 5 min walk again on treadmil
did 100 tricept pushes on 65kg
did 30sit ups on 50kg

any good?

irwit

Being honest thats a pretty awful routine mate!

You really need to look into getting a proper training routine mate. 100 dumbell curls is going to do pretty much nothing except swell up your bicep for a few days. Its not going to promote muscle growth and its not going to burn much fat.

Also doing ab workouts doesnt make you lose fat from your stomach, its myth from infomertials for things like the ab master 5000. You only lose fat all over your body, you cant spot reduce.

If you want to lose fat then you want to burn calories, if you want to gain muscle you want to work the whole body, not just one arm muscle.

Squats and deadlifts will have you sweating buckets in seconds and use the body as a whole so you will get maximum growth.

Have a read about the Getting Started section and after you have had a good read through previous posts on starting routines, then ask any questions you have regarding where you should be headed.

TH&S

You need a new routine.

Why are you bulking to try and get your belly down?

Try this:

Do a normal, common training routine. Theres a sample one in my siggy.

Do core work after each workout.
Practice a stomach vacuum every day.
Make sure your posture is correct.
Do some inversion therapy to reset the position your stomach is held in.
Do gentle cardio each day

From your photos your just holding some stomach fat.

I'd have a guess based on your photos, that you skip breakfast/meals, consume alot of carbs and like a drink...

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D: 220 | B: 140 | S: 210

woodinator

No i dont skip meals... (only on sometimes on weekends i dont have breakfast) ive stopped eating carbs....i have potato wedges/ jacket potato now and then, and youre right i do like to drink, however, ive given up the cider/beer and now i drink vodka...as its not as bad for you (contains less calories...or so ive been told anyway)

woodinator

by the way...does anyone have any diagrams of what deadlifts etc are?


As i dont have a clue what they are...as for squats, do you mean squat thrusts?

Im really lost here

woodinator

dont worry about the above question...im such a retard.

Google picture search...DUH!! Self ownage there.

Still need to get to grips of what to eat and then ill be good to go i think!

So you guys are saying 5 reps of 5 right?

Should i start small and go higher??

Also, what are your thoughts on creatine? should i get creatine or whey protein shake? which one is better for bulking?

John

Mrdaveyk

creatine and whey are different things, the search button would help as theres many past posts about both

i have both

as for rep rage, its going to vary per person

i got 10 reps of just over comfort weight then up the weight and less the rep 3 times

so its like 10, 8, 6, Fail, upping the weight each one

Train hard and heavy, best advice on here and its so simple, too many people train in their comfort zone

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13stonetarget

Hi John,

Try something along these lines:

Monday:

Flat bench press
Incline dumb bell press
Military press
Shrugs
Core work

Wednesday:

Squats
Good mornings
Maybe farmers walks, lunges etc
Core work

Friday:

Pull ups / chins
Dead lifts
Barbell rows

As for diet, think along these lines:

Meal 1: Oats + protein shake, banana
Meal 2: Tuna + baked potato
Meal 3: Small steak, green veg, sweet potato
Meal 4: Chicken breast in wholemeal pitta, banana
Meal 5: Salmon with green veg, sweet potato
Meal 6: Cottage cheese

Don't bother with creatine for the time being. You can use protein shakes, but try to stick to whole foods if possible.

Hope that helps.