YetiMan

Hello every one!

I have made a few threads about a few things, got some info and advice now I have my plan! My ultimate goal as I am a rather large guy (pretty much take up a door way)my goal is loose weight till I get to a slimmer figure than what I have now and bulk up on muscle instead of my current fat.

Stats
Age 23
Height 6 Foot 3 or 6 foot 4 on a good day!
Weight 20 stone 1pound – 3 pounds

I am now looking at training 4 days a week. I am looking at doing the below


Sunday – I will hit the weights hard for a hour as the gym has no one down it on a Sunday. I don’t have what I will be doing to hand but mainly on this day I will be working biceps, triceps, pecks. 35 mins to 70 mins of Cardio – x trainer.

Monday- I will do Cardio only – 2 hours or so of mixed cardio, bike, x trainer. I cant run very far at the moment, well I can but for 1 min.

Tuesday- Day off!

Wed- Weights again, hard! Working biceps, triceps, back and shoulders. Again 35 mins – 70 mins of cardio – x trainer

Thursday - I will do Cardio only – 2 hours or so of mixed cardio, bike, x trainer.

Friday – Day off

Sat – Day off

Reason for this as much as I want the muscle my main goal is to shift the weight. I mean what good is muscle if all you can see is flab!

That is the training side of things. The other side diet etc follows,

7am - wake up, bang 3 grenades go for a 2 mile walk.

8am - breakfast! Two bits of toast, spread, 2 scrambled eggs, brown sauce and coffe! If I get a bit fed up of this I have two toast, a can of tuna and melted mature cheese on top!

10:30am – Protein shake

1pm – Brown bagget with salad and either Tuna Mayo or Chicken Mayo

3:30pm – Protein Shake

6-6:30pm – Meat and Veg, try and keep meat to chicken but some times beef.

9 – on a training day another protein shake

11pm-11:30pm – Can of tuna or plane chicken breast or protein shake.

All protein shakes I have skimmed milk in.

This is my plan and im currently sticking to it. The only thing I will prob change that I can think off is the Grenades to T5’s.

Can any one think of better I could do with the above? Advice and criticism welcome!

Thanks,
Thor.

YetiMan

I will not be doing any leg work because to be honest my legs are already quiet defined. I guess carrying around all my weight over the years has made them rather large! which is good. So leg work is not something I will do until I have lost a bit of weight!

Slamdog

do the leg work.....

my legs are the same, used to carrying too much extra weight but boy, does it help with losing weight when you work them. they are the biggest muscles in your body, use the most energy... not working them is like eating another meal of crap....

and change the skimmed milk for water in the shakes... you save another 150+ calories that way.

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YetiMan

Ok mate I will work the legs and I will try and stomach the water with the shake! Ok it might not be so bad as I got chocolate whey at the moment

Slamdog

I much prefer shakes with water... they are not so heavy in the stomach.

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YetiMan

true, I guess I been kinda using mine like a mini meal to put a edge on the hunger. I will try one when I get home tonight. :beer1:

Slamdog

they still are a meal with water... the average shake is between 200-500 calories...(brand dependant)

don't just gulp it, take your time and it will fill you a bit better.

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TH&S

You're going to be asked to back that statement up you know that don't you...

As Slam said - do the leg work. Miss bodyparts out at your peril bud...

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D: 220 | B: 140 | S: 210

Bulldozer

Best way to build muscle in your ENTIRE body is working your hips/legs/back muscles. i.e ... squats and deads.

All other exercises's are unimportant in comparison. (Yes even bench press and bicep curls )

Best way to alter your body compositition = build some muscle.

Best way to build muscle = squats and deads.

Not doing squats and deads etc = silly

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YetiMan

Thanks guys I decided to work in my legs once I done my cardio. So two times a week. Lol ill post a pic and every one will prob laugh

Ok thank you, I find squats really hard, should I use a free bar or the smith machine? I find being a big fella I bang my knees like a mofo on the machine. Also dead lift is that when you stand, keep back straight bend knees and pull up and stand up at the same time?

Bulldozer

Free bar squats all the way buddy. Smith machine is a definate NO NO.

Deads and squats are hard, thats why they work , nobody said it was easy ;)

Deadlift....... http://www.exrx.net/WeightExercises/...BDeadlift.html

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YetiMan

Lol, Thanks for that. Maybe my legs will get the pump and burn that non of the machines give me! Thanks once again - especialy for that link :love:

YetiMan

A quick question, should I use creatine? I am trying to loose weight would this be good to use? The guy in my gym last night recommended it just wanted some one elses views and what not. - He described it as giving you more energy and a bit more power.
From what I have read some use it for bulking. While I am loosing weight in my fatty area's I want to gain in my muscle. Is this the right thing for me?

Slamdog

it is up to you really.. i wouldn't go overboard with supplements until you were actually needing them. you will gain muscle as you lose fat (i am for sure) without using anything else.

for example.. my legs have got bigger and more defined without creatine, purely from deadlifting and squatting. i still have a belly, i could still lose a couple of stone of fat but things are going the right way. My belly is still shrinking and i'm able to move more weight so therefore my muscle must be either getting bigger and stronger and my fat must be going if my weight on the scales is actually staying the same or i'm doing something physically impossible....

tell a lie... i'm actually using a fair number of fish oil caps per day........ when i tried creatine it seemed to do bugger all...

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YetiMan