godders

hi ,

you guys are prob bored of answering all the same questions but here goes !

i am currently 194lbs , 27% body fat ! not really trained before apart from the odd bit of football ! i really wanna build up to about 225lb and get my body fat down to about 10% !

im really confused about how to go about it ! eating , training , protein intake etc

any help would be really helpful !

invisiblekid

Right - where to start??

First of all you're on the right track - you know your need to sort out your eating!

You need low GI carbs such as Oatmeal, Brown Rice and Sweet Potatos in your diet and plenty of protein.

Something like:

Morning Cardio - 45 mins. Keep it low intensity or HIIT(high intensity interval training). This will be something like Fat Burn or Hill on most x-trainers.

Meal 1:
Lean Protein (usually a shake for me or scrambled eggs - 1 whole egg and 4 egg whites), 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (tuna/prawns/chricken - you get the idea) (2 tbsp flax seed oil )

Meal 3:
Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition - Protein Shake + Carbs (Dextrose/Maltodextrin)

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax

I got this from another forum and it worked wonders for me. I dropped from 22% to just over 12% in 8 months. I usually cheated once per week - saturday night a couple of beers and whatever i wanted to eat. You do need to do this from time to time. There are too many shakes in that diet really, but you can sub these for lean protein once you know what you're doing.

As for training a push/pull/leg routine is usually the best.

Mon: Chest/Tris/Shoulders (Flat Bench, Incline Bench, Dips, Skull Crushers, Shoulder Press)

Wed: Back/Bis (Lat Pulldown, Deadlifts (maybe not right away) Upright rows, Incline Curl, BBCurls)

Fri: Legs + Abs (Squats (maybe sub with Leg Press), Stiff legged Deads or Leg Curl, Leg Extension, Calve Raises, Heavy Abs.

Try and alternate certain exercises, but stick with Deads, Squats and Bench if you wanna increase in size.

Now this a primer - you need to start slowly and build up to this. Keep the weights low and the form perfect for the first few weeks. Possibly even use machines instead of free weights until you feel ready.

Thats my advice anyway, I'm sure some people will agree - some will disagree, but it worked for me.

__________________
Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

godders

would you do the cardio everyday ?

also as for the pwo shake ,what would you recommend ? maltomass from LA ?

can i use this as a substitute for one other meal in the plan mixed with a protein shake?


phil

invisiblekid

I usually did cardio 4 times per week. On days I didn't weight train, but avoided clashing with leg day or the day after leg day. Cardio isn't the key to fat loss - but IMO you'll need to not only help shift some weight but also to increase stamina, endurance and your general health.

My PWO shake was 30g Whey Protein and 25g Dex & 25g MaltoDextrin. You could just use 50g Dextrose. I've never used anything else so couldn't really comment. I know some poeple say that on a cutting diet you're better off using slower release carbs in your PWO - something like fine oats. You might wanna explore this option.

I wouldn't sub a proper meal for a shake unless you have no other option. Proper food is better in almost all situations.

__________________
Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

invisiblekid

Oh, one other thing. You need to be drinking a lot of water. At the very least a gallon IMO.

__________________
Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".

godders

thanks for your advice ! will get on this right away !

phil