warren_1987

hey people first off , i want to apologises for the number of posts latley from me im just eager to get going an cant understand alot of the jargon in some articles from various places.

my aim is to look good, im not aiming to get into the bodybuilding seriously as im a fighter and would not handle the guys at big weights. im currently

170lbs
5'11''
15% bf

i was hoping to maybe gain like 5-7lbs of lean mass and drop bf% to maybee 11ish but i know that you cant do both at same time and id probly prefere to drop bf% and thn do a seriously clean diet to add a bit of mass rather than putting weight on now as i dont fel happy with the ammount of fat and if im not happy it will make it harder for me to stick at bulking.

i have been doing 5x5 my routine is on a diffrent topic, but im chopping and hanging to suit .

but can i just get a bit advise on how to do this? or can i loose bf% and add a few lbs,

i just feel im waisting time as ill read that something im doing is wrong so i change then something else tells me thats wrong etc etc

cheers guys

MartialArtMan

There are far more experienced and knowledgeable people than me on here but I'll pipe in anyway...

Last time I got into weights I weighed 87kg. I worked out for 3 months or so and still weighed 87kg BUT my waist was two inches smaller. Whilst I'm lead to believe that it is nigh on impossible to add serious mass whilst losing bodyfat I think that in the early stages the extra demand on your body from lifting will have a positive effect on your body fat levels unless you've seriously increased your food intake.

I've just started my weight training again, I've started a log, I've made it very basic concentrating on the big lifts for a couple of sets each. No one has told me I'm wrong, although no one has told me I'm right either, but sticking to the big lifts is pretty much a fail safe way to train...

In my opinion

warren_1987

im doing all the major lifts and lots of cardio just not sure what is likley to happen with my training + my diet,

will i get a bit biggar? smaller ? less fat etc etc i just dont want to be waisting my time for what im doing and eating.

you will know yourself (guessing by ur name) that weight class is very important in mma and i can afford to get too out of shape to put on weight hence why i want to strip fat then build lean mass incase a fight comes up

MartialArtMan

I see. Well you're not gunna find out what is going to happen to your bod until you have been doing it for a while. As I said I maintained my weight but lost inches of my waist thus must have gained muscle, which is your goal....

I think that you'll just have to go for it and make changes when required (reduce calories, increase cardio, etc), from what I can gather weight training is very much trial and error, finding out what works best for you.

Sorry to not be of any further help.

warren_1987

BUMP - i really need help here lads i feel so depleated, i feel lke no matter what im reading i dont understand from articles and i dont know how strict a beginner should take it , i have read the stickys etc but then i made a diet and apparently it was ****e lol

if i go down the route of trying to build and eat more will i put on fat as i really want to see some definition on me, but will it be easier to do it by adding mass.

please somebody help:boohoo:

13stonetarget

Warren, chill dude ;)

What's your diet like at the moment?

warren_1987

pathetic i think lol,

well here it is

i try to eat every 3 or few hours but have been sleeping in and bad tempered so think im overtraining. anyway

mon

wake 9.30

9.45 - 2 weetabix +semi skimmed milk
11- 12.20 - gym
1.00 - prot shake mixed with oats
2.30 - quorn burger , 1 slice white bread
2.50 - orange
4.00 - 1 boiled egg
6.30 - chiken breast, taty, carrots, green beans,butter beans
10.30 - chiken breast, 1 boiled egg,apple
1 - prot shake + t, spn peanut butter



yesterday

wake - 10.30
11.20 - slice brown bread toast
1. - shake
1.30 - chiken breast sarnie
3.30 - 2 weetabix semi skimmed milk
7.15 - wholmeal pasta , chopped tomatoes and veg mixed in
10.00 - prot shake


work out is 5x5 mon wed and thurs split chest tri, back bi and legs shoulders tue and thurs cardio

cheers mate for any help

JawD

Ive just stuck some comments in your diet thread fella. Dont worry though. Im on the verticle learning curve myself and yeah its alot to take in. One step at a time though (note the comment under my forum name).

Eat good - Sleep good (Ive seen your posts, you have no worries there lol) - and Train HARD. You need to tweak your diet. As for training, just start to pick up the core guidelines. Stick to good solid compound movements. If you do cardio, do it on its own day etc and if you are doing cardio for fat loss etc then make it gentle cardio. I do 2 days a week cardio only and try to keep my BPM to around 65-70%.

If you have found a routine that you can get into (like the 5x5) then excellent. Good start. Now track your progress, make sure each week you are looking for improvement either by that extra rep or knock the weight up one. Keep your movement controlled and in good form. No race to finish a rep. Make each one count. Just keep that up and have a week off after around 9-10 weeks. Then maybe tweak your routine somewhat.

You will see progress

warren_1987

i have been told im not eating enough , i ont want to put on fat as ummer is approaching , could i build any size in the next month to 6weeks and then cut the fat out for summer or would there not be enough time to see any ifrence cheers lads lifesavers

Five-O

Yes and if I remember rightly I wrote out a VERY rough diet plan for you, tbh mate I think your wanting it all mapped out for you, read up and read up again....the sticky's are very newbie friendly, I think its because you can't be ar$ed personally.

If you are a fighter....there's no way you should end up putting more fat on unless you constantly eat cr@p.

Con

Jaw D i love that avatar!!!!!

Fighters dont cry so whats with the crying face, what kind of fighter any way?

warren_1987

kickbox for club, and boxed (past now) for club an county. just looking to join my mma club now though but not much grappling experience.

hey five-o i know you did and thankfull for it but from your i mae mine then got told it was shi-te with no explanation lol so thats why im lost. and trust me its not i want it all one iv spent the last week reading an trying to tweek things but apparently not well lol

JawD

I put an explanation in the other thread Warren. You aint eating enough protein, good fats or food in general.

warren_1987

yeah cheers to all for the comments im trying to sort it out lol going to get some stuff tomorow.

can i ask a question thogh,

if i increase what im eating for a month to six weeks and cut the two days cardio down to 1 tabata performed exersice at the end of my routine on a mon wed and fri and maybee swimm on a sat will i gain any muscle size so then i can cut up a bit before summer or is this a too short period?? thanks guys.

JawD

Sorry fella, dont quite understand that last paragraph

You need sort that food intake period, not just for 4-6 weeks. I think, and correct me if wrong here, are you saying you should bulk for 4-6 weeks then cut?

I might be wrong, but I think your time scales are way too short. Id take a longer view at things perhaps.

From memory, you dont have a bf% issue. Id just increase your food intake along the lines I pointed out. Keep the food clean (and I dont mean wash it ) and train. I dont think Id be worrying about bulking or cutting at the moment.

Do that, then in 3 months with the new food regime and new workout check what progress you have made. Then you will begin to learn how your body reacts to it.