just started and i need to lose weight ie fat - UK-Muscle Body Building Community

vance · 07-08-2006, 03:59 PM

i have just started training and im wanting to lose weight ie fat but i also want to gain muscle. im 6ft 4in and weight around 17 stone and have a really bad bm of 29% i need help i have already cut out junk food and i dont smoke or drink so thats a plus.and im also eating more every two to three hours.i am willing to take supplements to assist my goals. im currrently going to the gym 3 times a week m/w/f.
i need help in which weights i should do to help my goal and how meny reps and sets.
i think the trouble will be is that i have no one to train with i cant aford a personal trainer and all my mates are beer swigging city types.
please help
vance

Tatyana · 07-08-2006, 09:07 PM

Have you read the sticky on TIPS for beginners ?

And there is also Newbie Heaven by Cookie which specifically answers stuff about reps and sets.

Enjoy!

x
x
x
T

squat_this · 07-08-2006, 09:13 PM

Losing considerable body fat while gaining muscle is basically impossible mate, hence why bodybuilders "bulk up" during their off-seasons so they can gain muscle.
In terms of losing fat, u want to be doing cardio (60% of your max heart rate) about 4 times per week for between 45-60mins. This will help u lose the fat but is dependent on your diet. You want to keep your protein content high (chicken, egg whites, fish etc.) and your good fats high, while at the same time cycling your carbs. i.e. have one day a week of high carbs, 3 of medium, 1 low, and 2 none. Mix them up though.
Doing weights to build muscle will help as the more muscle you have, the more calories you will burn. FInd a rep range that are making gains off...workout 3 times a week (legs/push/pull). Don't p*ssy out of working legs...squat, squat, squat and deadlift, deadlift, deadlift.
Hope this helps a little....far more knowledgable people will reply shortly!

**hackskii** · 07-08-2006, 10:54 PM

Diet is key to fat loss.
Weight training is key to muscle gains.

If you are just starting out then yes it is possible to gain muscle and lose bodyfat. It wont be impressive but it is obtainable.

Gotta tell ya it will take some lifestyle changes for this all to be effective.
I tried losing weight while drinking and It isnt very effective.

You will have to be dedicated though.

Post up your diet and lets just see if we can make changes.

vance · 08-08-2006, 06:36 AM

cheers for the info, this is what i eat now before it was crap ie no breakfast take away for lunch and dinner sometimes plenty of coke the drinking kind and chocolate this is my current diet now which i started last week the 24th of july the times i eat change as i work shift work so when im on 6-2 i get up around 5.00am and have porrage with water followed by a maximuscle promax shake/ 9.00 am i have a promax diet shake/11.00 i try to have a piece of fruit 13.00 i will have a chicken breast with veg and salad wash down with plenty of water 15.00 a promax diet shake/ 18.00 steak/chicken/pork with veg and salad 21.00 promax diet shake bed by 22.30. now if im working 2-10 everything is the same just start it at 08.00 not 05.00 what i need is for someone to say this is what you should eat and the times and you will reach your goal.
please help guy's and gul's i am determend to win and i will do anything to lose my fat gut.
cheers vance

**hackskii** · 08-08-2006, 06:03 PM

5.00am and have porridge with water followed by a maximuscle promax shake

9.00 am I have a promax diet shake

11.00 I try to have a piece of fruit

13.00 I will have a chicken breast with vegetable and salad wash down with plenty of water

15.00 a promax diet shake

18.00 steak/chicken/pork with veg and salad

21.00 promax diet shake

I had to break down your diet like this so I could figure it all out.
A few things, I like to drink my water about a half hour before my meals or an hour and a half after my meals.

I would add more good fats to that diet and I like fish oils the best, olive oil is good too, so it avocado, olives and nuts. The highest of all fats in a nut is macadamia nuts, where they have 1 gram of fat per nut.

Again, you are eating 4 shakes a day and I prefer whole foods to processed foods, so what I am really trying to say eat a can/tin of tuna instead of some of those shakes.

I was just reading on some of the websites and they suggest just two shakes replacing meals.
I am not too sure of your total calories either. At the end of the week you should lose probably at least a pound. If there is no weight loss then you will have to drop the calories some.

Also that 11:00 piece of fruit should be something low in the GI like berries or apples, what would make this even better would be 3 oz me meat, half an apple and a couple of fish oils….perfect….

Another thing, you are not getting enough sleep either.
Sleep is very important and I think a couple of weeks ago I saw on the news where women lost more weight when they slept a bit longer getting the required amounts of rest.
Cortisol is raised when we dont get enough sleep and you really dont need this spiking when you are dieting, it is counter productive.

vance · 09-08-2006, 10:32 AM

thanks hackskii for the info i maybe being a bit dumb but wouldent eating nuts add to my weight problem as you probably guessed im not to hot on the nutrition side of things.
cheers for all your help guy's
vance

vance · 09-08-2006, 11:56 AM

Sorry guys one more question im currently taking maximuscle promax diet in between meals and maximuscle promax after working out now i bought this thinking its the best stuff on the market they sold me on the advert's.
But want i want to know is what do you think is the best protein shake i can take im not worryed about cost.
cheers vance.

bestshot · 09-08-2006, 01:11 PM

i must say scott you give great advice !! we are lucky to have guys like you helping us newbies on this forum

christian...

vance · 09-08-2006, 01:17 PM

I second that
vance

**hackskii** · 09-08-2006, 03:01 PM

Thanks.

I do drink a protein shake after a workout but I rarely have more than one a day but yesterday after dinner I was really hungry so I had another.

Other than that if you design your meals yourself using the diffrent macro's (carbs, fats, proteins), you cant get much better than that.
Most of the highly processed food is void of nutrition, void of fiber, and tend to spike blood sugars higher and that even includes protein powders.

Let me give you an example.
meat has, protein, zinc and vitamin B12, vitamin B6, Iron, Niacin.
A 3 oz. serving of lean beef contributes less than 10% of the calories in a 2,000-calorie diet. At the same time, it supplies more than 10% of the Daily Value for these nutrients.
Half the fat in lean beef are monounsaturated, the same type found in olive oil.
1/3 of beef's total saturated fat comes from Stearic Acid, which has a neutral effect on cholesterol in humans.

So, you cant go wrong by varying your diffrent foods around to get the best benefit of all the profiles that you need.
Sure you can live on one thing but after a while you need the benefits of diffrent foods to get out of what you need.
Varity is the spice of life.

Even the seasonings have something to do with this picture, hell, garlic is a natural anti-fungal and is great for your cholesterol, ginger is a natural anti-inflammatory, that's just to name a couple.

I just think that you can do more bang for your buck with whole foods and not to mention it is cheaper and tasts better.

07-08-2006, 03:59 PM	#1 (permalink)
vance Newbie Trainer Join Date: Aug 2006 Posts: 26	just started and i need to lose weight ie fat i have just started training and im wanting to lose weight ie fat but i also want to gain muscle. im 6ft 4in and weight around 17 stone and have a really bad bm of 29% i need help i have already cut out junk food and i dont smoke or drink so thats a plus.and im also eating more every two to three hours.i am willing to take supplements to assist my goals. im currrently going to the gym 3 times a week m/w/f. i need help in which weights i should do to help my goal and how meny reps and sets. i think the trouble will be is that i have no one to train with i cant aford a personal trainer and all my mates are beer swigging city types. please help vance

07-08-2006, 09:13 PM	#3 (permalink)
squat_this The legend that is LBND!!! Join Date: Jan 2006 Location: Surrey Posts: 1,350	Losing considerable body fat while gaining muscle is basically impossible mate, hence why bodybuilders "bulk up" during their off-seasons so they can gain muscle. In terms of losing fat, u want to be doing cardio (60% of your max heart rate) about 4 times per week for between 45-60mins. This will help u lose the fat but is dependent on your diet. You want to keep your protein content high (chicken, egg whites, fish etc.) and your good fats high, while at the same time cycling your carbs. i.e. have one day a week of high carbs, 3 of medium, 1 low, and 2 none. Mix them up though. Doing weights to build muscle will help as the more muscle you have, the more calories you will burn. FInd a rep range that are making gains off...workout 3 times a week (legs/push/pull). Don't p*ssy out of working legs...squat, squat, squat and deadlift, deadlift, deadlift. Hope this helps a little....far more knowledgable people will reply shortly! __________________ Welcome to this thing of ours...a.k.a the UK-Muscle Mafioso Wasps - Premiership Champions '02-'03, '03-'04, '04-'05, '07-'08 Heineken Cup Winners - 2004, 2007

07-08-2006, 10:54 PM	#4 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	Diet is key to fat loss. Weight training is key to muscle gains. If you are just starting out then yes it is possible to gain muscle and lose bodyfat. It wont be impressive but it is obtainable. Gotta tell ya it will take some lifestyle changes for this all to be effective. I tried losing weight while drinking and It isnt very effective. You will have to be dedicated though. Post up your diet and lets just see if we can make changes. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

08-08-2006, 06:03 PM	#6 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	5.00am and have porridge with water followed by a maximuscle promax shake 9.00 am I have a promax diet shake 11.00 I try to have a piece of fruit 13.00 I will have a chicken breast with vegetable and salad wash down with plenty of water 15.00 a promax diet shake 18.00 steak/chicken/pork with veg and salad 21.00 promax diet shake I had to break down your diet like this so I could figure it all out. A few things, I like to drink my water about a half hour before my meals or an hour and a half after my meals. I would add more good fats to that diet and I like fish oils the best, olive oil is good too, so it avocado, olives and nuts. The highest of all fats in a nut is macadamia nuts, where they have 1 gram of fat per nut. Again, you are eating 4 shakes a day and I prefer whole foods to processed foods, so what I am really trying to say eat a can/tin of tuna instead of some of those shakes. I was just reading on some of the websites and they suggest just two shakes replacing meals. I am not too sure of your total calories either. At the end of the week you should lose probably at least a pound. If there is no weight loss then you will have to drop the calories some. Also that 11:00 piece of fruit should be something low in the GI like berries or apples, what would make this even better would be 3 oz me meat, half an apple and a couple of fish oils….perfect…. Another thing, you are not getting enough sleep either. Sleep is very important and I think a couple of weeks ago I saw on the news where women lost more weight when they slept a bit longer getting the required amounts of rest. Cortisol is raised when we dont get enough sleep and you really dont need this spiking when you are dieting, it is counter productive. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

09-08-2006, 01:11 PM	#9 (permalink)
bestshot ON THE PATH Join Date: Jul 2006 Location: Burnham-on-crouch essex Posts: 37	awsome i must say scott you give great advice !! we are lucky to have guys like you helping us newbies on this forum christian...

07-08-2006, 09:07 PM	#2 (permalink)
Tatyana My name is EARL Join Date: Jan 2006 Location: On my bloody bike doing cardio Posts: 3,463	Have you read the sticky on TIPS for beginners ? And there is also Newbie Heaven by Cookie which specifically answers stuff about reps and sets. Enjoy! x x x T

08-08-2006, 06:36 AM	#5 (permalink)
vance Newbie Trainer Join Date: Aug 2006 Posts: 26	cheers for the info, this is what i eat now before it was crap ie no breakfast take away for lunch and dinner sometimes plenty of coke the drinking kind and chocolate this is my current diet now which i started last week the 24th of july the times i eat change as i work shift work so when im on 6-2 i get up around 5.00am and have porrage with water followed by a maximuscle promax shake/ 9.00 am i have a promax diet shake/11.00 i try to have a piece of fruit 13.00 i will have a chicken breast with veg and salad wash down with plenty of water 15.00 a promax diet shake/ 18.00 steak/chicken/pork with veg and salad 21.00 promax diet shake bed by 22.30. now if im working 2-10 everything is the same just start it at 08.00 not 05.00 what i need is for someone to say this is what you should eat and the times and you will reach your goal. please help guy's and gul's i am determend to win and i will do anything to lose my fat gut. cheers vance

09-08-2006, 10:32 AM	#7 (permalink)
vance Newbie Trainer Join Date: Aug 2006 Posts: 26	thanks hackskii for the info i maybe being a bit dumb but wouldent eating nuts add to my weight problem as you probably guessed im not to hot on the nutrition side of things. cheers for all your help guy's vance

09-08-2006, 11:56 AM	#8 (permalink)
vance Newbie Trainer Join Date: Aug 2006 Posts: 26	Sorry guys one more question im currently taking maximuscle promax diet in between meals and maximuscle promax after working out now i bought this thinking its the best stuff on the market they sold me on the advert's. But want i want to know is what do you think is the best protein shake i can take im not worryed about cost. cheers vance.

09-08-2006, 01:17 PM	#10 (permalink)
vance Newbie Trainer Join Date: Aug 2006 Posts: 26	I second that vance

09-08-2006, 03:01 PM	#11 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	Thanks. I do drink a protein shake after a workout but I rarely have more than one a day but yesterday after dinner I was really hungry so I had another. Other than that if you design your meals yourself using the diffrent macro's (carbs, fats, proteins), you cant get much better than that. Most of the highly processed food is void of nutrition, void of fiber, and tend to spike blood sugars higher and that even includes protein powders. Let me give you an example. meat has, protein, zinc and vitamin B12, vitamin B6, Iron, Niacin. A 3 oz. serving of lean beef contributes less than 10% of the calories in a 2,000-calorie diet. At the same time, it supplies more than 10% of the Daily Value for these nutrients. Half the fat in lean beef are monounsaturated, the same type found in olive oil. 1/3 of beef's total saturated fat comes from Stearic Acid, which has a neutral effect on cholesterol in humans. So, you cant go wrong by varying your diffrent foods around to get the best benefit of all the profiles that you need. Sure you can live on one thing but after a while you need the benefits of diffrent foods to get out of what you need. Varity is the spice of life. Even the seasonings have something to do with this picture, hell, garlic is a natural anti-fungal and is great for your cholesterol, ginger is a natural anti-inflammatory, that's just to name a couple. I just think that you can do more bang for your buck with whole foods and not to mention it is cheaper and tasts better. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by hackskii; 09-08-2006 at 03:05 PM.