n_reid

Hi everyone, I've been looking for some advice and thought this would be the best idea to find it.

After about 6 months off due to lack of funds I've started training again. I've went down from about 12st to just pver 10 (due to illness aswell), but this time I've decided to diet aswell. I'm training about 5/6 times a week ie. Bicep day, back and shoulder day, chest day, abs and tricep day. My main diet consists of Either 3 scrambled eggs for breakfast or bowl of Oatmeal mixed with apple sauce and banana, Yoghurt or fruit salad mid morning, 350g or thrkey or chicken breast with salad for lunch, tuna & pasta or more chicken and salad, or even a steak sometimes. I finish work at 5.30 and train from 6 til about half 7. I've got a bit of fat stored round my lower abs that I'm also trying to shift so I'm running a lot as well, anything to get the heart beating, but my main worry is I'm not doing something right. If anyone can give any advice or needs more information, please reply. Thanks

13stonetarget

Hi mate, what are your goals? Fat loss? Building more muscle?

Try a routine similair to this:

Monday:

Flat bench press
Incline dumb bell press
Military press
Shrugs
Core work

Wednesday:

Squats
Good mornings
Maybe farmers walks, lunges etc
Core work

Friday:

Pull ups / chins
Dead lifts
Barbell rows

You don't need to train weights 5/6 times a week, 2-3 is all you need for 45 minutes at a time.

n_reid

Hi mate thanks for replying. My main goal is to build, also to get rid of fat I'm storing in my lower ab, theres not much fat on me at all but thats were it seems to get stored (just from not doing much for 6 months). Also forgot to add, I'm not using any supplements at the moment, but will be from end of the month

13stonetarget

Okay mate. You're best of focusing on one thing or the other - building muscle or losing fat. It's possible to do both but it's likely that you'll either not make great muscle gains or not make good fat loss if you try to do both.

Either way, diet is very important and you want to be eating 6 or so meals a day regardless of your aim.

If you're aiming to gain muscle, you need to eat lots of protein, some good fats and plenty of good healthy carb's. You'll want to eat lots of meat, eggs, fish, sweet potatos, oats, brown rice, veg, nuts etc. You'll probably want about 250grams of protein a day.

If you're aiming to lose weight, it's easiest to go for a low carb, high protein & fat diet. Avoid white bread, white rice, chocolate, crisps etc (you should try to avoid these snack sort of foods anyway), and eat lots of protein, healthy fats etc and keep your calories about 500 below your maintenance level, e.g. assuming you need 2500 calories to hold a steady weight, eat 6 meals a day which in total make up 2000 calories...

Do cardio a couple of times a week and do your weight training 2-3 times a week.

Good luck ;)

n_reid

Cheers mate, appreciate it

gurry

I agree with 13stone lose the cardio and concentrate on weight gain. you cant gain and lose at the same time.

clean diet and training for max of 1 hour at high intensity compound movements will get the size on. once at a size you wanna maintain then consider deficit calorific intake cardio and or more targetted training exercises. follow 13stnes routine and you wont go far wrong.

ease in slowly following the lay off. try to build up number of reps on final set or weight. dont try to run before you can walk.

Adampski

How tall are you mate can I ask?

n_reid

Sorry about the delay in replying mate.

I'm 5"7