partyboy69erk

Hi guys, I came to this forum as I diddnt know where else to go.
Im 28, I'm 5'8, I weigh 85.6 KG. I go to the gym 4 days a week, I do a 45 minute workout on Cardio, running, cycling, and those ski and rowing machines. Then I do 10-15 mins of weights, bicep curls, chest exercises, shoulder exercises.

My diet throughout the week: no breakfast, Apple and Orange at 10am at work, Cold porridge with full skimmed milk at 12.30, an apple at 3 o clock, and may have a sandwich at 5pm, if not at work.
I have my main meal at 8.30pm which is chicken Salad, or a spaghetti bolognaise.

And at the weekend it's kinda like anything goes as I like to go out and socialise on a saturday night which does lead to some drinking. - Im being honest so I can have proper feedback

I need to lose weight and get definiition, can anybody help with a meal planner and training ideas.

Mark

trickymicky69

keep the cardio to two lots of 30 mins weekly. train the weights for 45mins-1hr three times a week. by upping the weights each session you will increase your metabolism. you need to eat breakfast firstly and really you should try and eat protein with every meal. also try getting some good fats like fish oils. apart from that your diet seems pretty clean. dont be depressed this is the place to get some good info and we will help you as much as possible

__________________
'those who look but do not see, go away no wiser than whence they came"

hackskii

Your diet is too low in protein, too low in fat.
Too much cardio and not enough weights.

Those carbs will not allow you to lose weight.
You need to drop those down and up the fat and protein.
It is really that simple.

__________________
"Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin


Scott


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JohnO

Hi ParyBoy

Your thread said your depressed, about what?

Ther are some great people on here that can help you with diet and training I'll let them do that.

Don't be to hard on your self, follow the basics advised and you'll go far.

The exercise will help with depression as it releases chemicals in your body that will make you fill good.
?
Keep us posted

Bump for more training and diet help.

partyboy69erk

Hi thanks for the advice.
Reason im depressed is im very stodgy (and have slight breasts) jokingly my mates have took the mick, the dont realise that sometimes it gets to me. Basically I would like to get a lot more lean, and good definition, i do more and more cardio and light weights and seem to get nowhere. Reading from your advice above I have been going very wrong, SO...
Please could sombody write me out a training plan (including time and what days)
I work mon-Friday 8 - 4.30. So gym would have to be after 5.

And also could somebody write out a little meal planner for me what and when to eat it. I want to be able to take my shirt off this summer, and im prepared to go to any lengths to shape up following good advice.
My friend and I have joined this forum and are both starting the gym together (extra motivation), if somebody has the time to email a training and meal plan to rich26d3@yahoo.co.uk then this would be much appreciated.

Thanks again guys

JohnO

Partyboy I think your asking just a little too much in one go AKA tell me what to eat and how when to train etc.

Read the board get some feel for training and how it works, start by posting a diet that you think might work and then let people help from there.

In general, do more weight based exercise rather than CV to tone and build muscle.

Don't eat to little as (i am now finding out) this can cause more problems.

Use your buddy for motivation in the gym and with your eating.

Don't get ****ed off if it doesn't happen in a week, it takes time. Look for weight loss of around a 1-1.5lb per week to ensure its fat.

You could start with an all over body work out twice per week. This hsould get you used to training and how all the weights and kit works.

Your gym will be able to show how to do one of these and may also help you with diets.

JohnO

This is by BIg and its in the reading room on this board

How to Grow
HOW TO GROW

Most people are frustrated with their lack of progress in bodybuilding. Here's a brief outline of my options/recommendations for how best to succeed.


TRAINING
------------
The best training method is dual-factor training. However, this is complicated, and in general for people with less than 2-3 years lifting experience who can't yet deadlift over twice their bodyweight, this is overkill. HUGE gains can be made on a simple single-factor low volume routine with progressive resistance for a long period of time for most people, without the need for dual-factor. Since the vast majority of people are in a chronically overtrained state, a brief deload period is required, followed by a two-day split intense training routine, such as this:

Mon
----
Flat Bench Press 2 x 8
Parallel Barbell Rows 2 x 8
Weighted Chins 2 x 8
Standing Military Press 2 x 8

Thurs
------
Back Squats ATF 2 x 8
Stiff-Legged Deadlifts 2 x 8
Calf raise 2 x 10
Weighted ab crunch (hold dumbell on your chest) 2 x 10

These don't include warm-ups, of which you should do a few progressive sets that don't tire you out, but instead warm you up and get your CNS stimulated. Remember to stretch also. The exercise order and reps can be tweaked of course, but do NOT add in a bunch of isolation exercises. Isolation work is great for a 250lbs+ bodybuilder looking to bring up a weak body part, but for the average circa 200lbs lifter who wants to get huge, you don't need to "tone" your biceps with endless curls. You need serious exercises that pack on serious mass... that is compound work like deads and squats - so do NOT swap out squats for leg press or similar. And do NOT add extra volume, or do any "burn-out" sets to feel a pump. Feeling like you've worked a muscle is a false sense of progress. ALL that matters is that you're keeping form strict with full ROM and are adding weight to the bar each week.

Which brings me to the key to the success of this routine - progressive resistance. That is, continually adding small amounts of weight each week. To get bigger, you need to get stronger. Adding small weights each week add up. Adding 1-2kg/week to your squat won't seem to make much difference on a week-to-week basis, but over the course of a year, that's an extra 50-100kg (along with the extra mass to match). That's immense.

Start off with weights that are easy to hit the rep ranges, and load up from there. Be extremely conservative. Your first few weeks on this routine should be relatively easy. The slower you load, the longer you'll be able to load for.

Yes, you will plateau eventually. That is a given. It may be after 4 weeks, or it may be after 4 months+. As SOON as you plateau, you need to change things up. If something doesn't work from one session to the next, it will NOT suddenly start working in another week/month/year's time (with the exception of it just being a one-off bad workout). You can get past a plateau in many ways. Diet is the first thing that should be looked at (see below). Assuming this is good, a brief deload period, followed by a simple change to the program (such as changing the rep range and starting off light again before loading back up) is the next step. If this doesn't work, then an overhaul of the exercises is the next step. The main thing is: do NOT stick with something that isn't working today.


DIET
------
Quite simply, it's all about protein. To grow, you need protein, and lots of it. If you're not growing, assuming your training is effective (i.e. you're still gaining strength), then you're not eating enough protein. If you're 200lbs and want to get to 250lbs+, you need to eat like a 250lbs+ bodybuilder.

You get a lot of 160-180lbs fitness enthusiasts telling you that you don't need large amounts of protein to grow, but look at any seriously huge bodybuilder - the vast majority of them (if not all of them) are pounding down the protein.

Try it. Assuming you're around 200lbs and want to grow, shoot for 400g of protein a day and see what happens.

How do you eat that much protein? From as much whole food as possible, but let's face it, you're unlikely to be able to eat well over a kg of meat amongst other food without hitting the protein shakes. The main thing is to get the protein down you. If that means downing a protein shake with every meal to bump up your protein intake, then so be it.

What about fats and carbs? There are certain amounts of essential fats you need in your diet. These can be obtained from fish oils. As for essential carbs, there are none (arguably aside from post-workout.. see below). Eat carbs depending on your body type. A raging ectomorph will need more carbs than a carb-sensitive endomorph at the same protein level. Green veggies are useful for vitamins and minerals, but let's face it, when you're pounding down the protein, it can be hard to chow down on a ton of veggies too, so just hit a multi-vitamin if you prefer.

Water. Drink as much of it as you can. Keep a bottle of water with you whenever possible, and sip it all day long. Keeping hydrated at all times is vital.

Post-workout nutrition is imperative. You need protein and carbs as soon as possible after workout. The protein for muscle growth, and the carbs to replenish the glycogen depleted from your workout. An ideal ratio for a 200lbs bodybuilder is 60g of protein and 80g of fast-acting carbs (usually dextrose or maltodextrin). Adjust these quantities in the same ratios depending on your size.


SUPPLEMENTS
-----------------
Very few actually work and as a rule, if in doubt, save your money. With the absense of enough vitamins and minerals in your diet, a multi-vitamin tablet is useful. Creatine is also a useful supplement, particularly if there aren't enough red meats in your diet. Other than that, use whatever money you were about to spend on the latest "get big quick" supplement fad and buy a nice juicy steak instead.

hackskii

There are many sample diets floating around.

It would be easier to post your diet and then we can modify it for your taste.
This is the best apporach so you can learn how diets are done. It is a learning process too.

__________________
"Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin


Scott


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bdc

there is so much information you could be given- i will try and be as brief and to the point as i can to avoid waffle

- stress releases a catabolic 'breaking down' hormone which will seriously affect your training, it might not only impede muscle development but actually break down existing muscle, try some stress releasing techniques- all pt's should be able to help you with this if they are worth their money
- your diet is horrific lol, when losing weight it isnt a case of the less you eat the better, starvation isnt a healthy way to lose weight and will increase the chances of coming back on due to the drop in your basal metabolic rate
- diet wise add a clean source of protein to every meal, aiming for a meal/decent snack every 2-3 hours is the simplest advice i can give, missing breakfast isnt great at all, breakfast kickstarts your metabolism in the morning as well as giving your body energy for the day, adding unsaturated fats to your diet is something often overlooked by people, again releasing hormones that will help your with your goal
- if you are serious about losing weight you need to address your alcohol intake for various reasons, including calories you are consuming along with hormonal responses your body will make to this, a night of drinking can ruin a day of clean eating
- weight training is paramout for losing fat for many reasons, include more weight training and get a routine sorted from someone who can diagnose one properly, getting one over the internet doesnt cater for your needs personally, to give you an idea, muscle contractions use calories, bigger movements involve more muscle groups working, along with releasing more anabolic (growth) hormones in the process to help you along, making squatting and deadlifting far better than leg extensions and leg curls, and far far better than no leg work at all (just because someone might not want big legs doesnt mean legs dont have a place in your workout)
- i have read the articles by big and there is some very useful information but dont follow a generic routine because its written by someone knowledgeable, that routine would be useless to some people for various reasons, i.e. if someone wanted a functional core for their kickboxing training your abs with crunches is training in a sagittal plane of motion alone- not applying to most the movements they would want to be strong at
- i have said it already but get a routine from someone who knows their stuff, go to a pt if you can afford one and get one that analyses your posture, effective weaknesses, inflexibilities etc etc

i could say more but have just realised how much i have written, it will be quite a lot to take in, if you want more information just ask, otherwise- good luck