NewbiePhil

hi guys i've just started getting serious about getting the fat off and building up some great muscle. I'm tall, 6'2, with broad shoulders but currently very little definition except maybe pecs and back of my neck ( i swim a lot) Have problem with weak legs too.

I've heard so many different things regarding diet and trainign frequency that I'd love someone who'd actually been through it to lay it on the line!

My aims are to imrpove cardio fitness, bulk up, and basically look ****ing hot hehe

any help appreciated!
also looking for gym buddies if you're in north london

dmcc

1. Take it easy - start with a 3-days-a-week routine for the first few months, with just one or two exercises per muscle group. Say, for example, chest and shoulders on day 1, back and arms on day 2 and legs on day 3 (legs can take a bit more punishment). After 3-6 months, try 4 days a week.

2. Your workout shouldn't take more than 45 minutes, I'd say, and keep the cardio to the end.

3. Don't forget your legs.

4. Eat right - protein is your friend.

5. Learn to do the exercises properly. Not only will this reduce the risk of injury, you won't look like an eejit - we've all seen that guy trying to build great arms through half-rep curls.

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NewbiePhil

i'll do a bit of observing at the gym cos i reckon i am doing a few exercises wrongly. so once a week on each group is enough? would doing them 2 x a week actually make any difference?

i currently have a bit of fat on me, lets say i'm a 32 inch waist when i could be a 30. is the old fat-burn low level exercise thing true? how can u integrate that into the rest of the programme?

for example i was thinking sometihng like:

monday: arms/chest
tues: cardio
weds: abs / back
thurs fat burn
fri legs / cardio

what do you think?

can i really do theser things at once or should i concentrate on one first, like the fat burn?

dmcc

TBH I am going from my own experience - I started on a 3 day routine and then went to 4. If you've never done any training you'll find that you'll be bl00dy sore the day after, so will want to take a few days off between doing the same bodypart twice!

I don't see any shoulders in your suggested routine and not enough rest. As for the fat, I wouldn't say that you're fat from the sound of things - now me, I'm a fat bloke. With the weights, you'll find that you should lose a bit.

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Chris4Pez

the only thing i would say TBH is just make sure your eating is right in terms of calories and also your macro's (which basically is protein, fats and carbs which should be in a 40/30/30 ratio) i would also do exercises like compounds (bent-over row, dead-lifts, Over Head Press which is also referred to as OHP and squats as well as bench press) i wouldnt train too many times a week either as 2-3 is more than enough when your first starting out! i would probably do a 3 day split of it was me and not do too many sets per exercise as you dont want to full into over training!

Post up your diet as this is the most important thing as well as training!

One last piece of advice i would give is be patient with all your results and dont try to rush the progress one bit as it will come but not over night!

NewbiePhil

the diet i am going to start as of next week is:

eggs for breakfast

one of those shake things btw breakfast and lunch

lunch has usually been a sandwich but should maybe start pasta / tuna type lunches?

another shake tihng

then i usually eat a huge dinner but reckon i need to cut it down. should i try to minimise dairy? what are the main fat traps to avoid: cheese is prob a big one, as well as alcohol.. how obsessed do i need to be about cutting out fat?

dmcc

Not very. You need fat to live, and as long as you are eating good fats, then don't worry too much. Say about 30% of daily calories from fat - 1 gram of fat is 9 calories, I believe.

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NewbiePhil

seems theres some calculating to do. you guys seem to know how many calories you're getting and where it comes from. that's apretty different approach to eating to the one i'm used to! Should I be actively making a note of my calorie intake?

i'm not a total novice when it comes to weights: i've been training for about 2 months now but very sporadically and with no real programme. however i think my muscles have got over the initial shock: i dont get much pain after training now. or does that mean i'm not pushing hard enough hehe

the three day split is the one which is also realistic in terms of time too so reckon thats the best one, but should i cut out sometihng and have a rest day then?

dmcc

I don't I just eat. Though I try not to eat too much cräp. Just stick to lean meats (beef, chicken, turkey), oily fish (tuna), veg, and good crabs and you'll be OK. Stick a good quality whey in there too.

Stick to a 3-day split with compound exercises, like Chris said, and make a note of what you are lifting so that you can monitor your progress. If you're lifting the same week after week, you need to take action.

Make sure you rest enough - you don't grow in the gym, as is often said. As you swim, keep at it - I'm told it's good exercise. But I would still make sure you have two days a week rest. Otherwise, you might burn out.

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Chris4Pez

TBH i think that is too many shakes try to keep shakes as a minimum and not have them instead of a meal, try having meals like chicken and rice, or pasta with tuna etc a mixture of carbs and also protein, the only time i would avoid fat is after a workout as a post workout meal should not contain fat as this is when the body is most likely to keep the fat in your body as your body is most vulnerable!

Like i said i would work on the ratio of 40/30/30 for your diet and workout how many calories you need to either maintain your weight or even better grow, there are a few good posts on here that tell you how to work it out if you look for them (i would m8) and most of all enjoy your training and experiment with it as this is the fun bit! and remember more is less when your first starting out (in other words dont go over training)