atm-12

Hi,

I haven't posted on here in a while due to lack of training activity :(

I seem to have a problem, I get really physched to workout, build muscle and go to the gym. This normally lasts around a month and then I go back to my old ways of being lazy and putting on weight.

Does anyone have any tips on sticking with it?

This time I am going for a different goal, I want to mainly loose weight and become leaner. I think I will concentrate mainly on my diet?

I know I should be eating every few hours and taking in lots of protein but I want to get a solid diet together so I know exactly what to eat and in what amounts every day!

Can anyone help?

warren_1987

record everything, take pics make a log. it spurs me on when i see my lifts increasing and i take pics of myself every two weeks and i never want to wait to take the pics but it makes me work hard at the gym as i know the pics dont lie. also take a log book in the gym with you and record how many reps sets and weight you lift and increase each week.

other than that get a grip, and man up get your a$$ to the gym lol

hope it helps warren

YetiMan

I started a journal about my weight loss and I find I look at my pics every week - my starting off ish pics and I think to my self I never wanna get like that again. I have goals, I wanna do MMA and after doing that for a while progress on to proper body building.

I have goals which I keep working towards, every month I take pictures and see the difference. At times I think I just wanna eat crap but the comments people have given me on my journal help me along, not only would I be letting my self down but I would be letting down all the people who have helped me along the way.

Also I want to prove to my self its something I can do. Yes I am big boned, but that is no excuse for being fat. Its just a lazy persons way out of getting in to shape. Every one has there own goals and if you want them bad enough you will get them. Bruce Lee said something once about a fight - if a man is determined to bite your ear of, no matter the outcome of the fight he will bite your ear off - if you are that determined to do it nothing will stop you.

Journal and pictures are king, I dont write stuff down as I have a good memory but this helps a lot to notice.
I started on 40k bench for 10 reps now doing 60 for 10, sholder press was doing 20k for 10 reps now doing 50k. So I notice my gains and my strength increases which keep me motivated.

AussieMarc

firstly mate, everyone is guilty with the first part.. there are always slumps you hit where you lose motivation and start backpedaling. what i personally do is keep a personal diary (due to my job) and block out 1 hour sections for the next month in advance that is your training time. this will put you in the mindset that you have an appointment with the gym.

another option would be to get a personal trainer, even once a month. the major benefit with this is that if you are failing to go to your personal appointments with the gym, an appointment with a trainer holds you accountable to someone.

in the end mate.. its all about mindset. teach yourself that there is absolutely no excuse to miss a session at the gym.

as for the diet part. post up what you are currently eating and someone will be able to then have a look at it and modify it from there. its harder to do a full overhaul of a diet then to change things slightly.. what i personally do is ease myself into the new diet - start with breakfast for a week and then eat my normal stuff during the day.. then the following week move onto breakfast & lunch.. then the next week move onto breakfast, lunch & dinner.. etc etc till you have all your meals in place..

but yeh start with posting up your current plan and someone can help you from there.

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MXD

You need to find something highly inspirational like the a bodybuilding/powerlifting dvd.
When you feel low play it and it gives you new optimism to acheive your goals.

Tbf the worst is when you bulk and cut, half way through the cut sucks soooo much because you feel smaller and weaker and can't see it going anywhere but when you stick with it, its all ways worth it.

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YetiMan

I watch 300 - that always inspires me

atm-12

Thanks for the advice guys.

I am eating crap at the moment. Off the top of my head this is what my diet will look like:

06:00 - Bowl of porridge or rice pudding and protein shake

09:00 - Not sure, can any suggest a healthy snack to take to school and eat at break?

12:00 - Jacket potato, tuna, salad

15:00 - Another snack similar to 08:00

18:00 - Not to sure about this, this will be pre workout and ill be at the gym for around 18:15.

20:00 - Not to sure about this either.

If someone could look through the diet and see what you think?

Thanks

atm-12

Also, I forgot to mention. When I was younger I had quite a chubby face, I thought I would lose this when i got older but I havent. I would love to get loose the chubbiness, will this go with loosing weight?

Adampski

Yepp it'll go, along side with decent routine at the gym.

I understand your position, with school and everything. With school in your days that'll make things easier to lose weight, as you can't just get up and walk to the fridge and eat anything lol. You'll be in lessons init! So your eating times are slotted, and with walking around also helps. I hope your walking to school.. and back ;)

I go to school, and I dunno I've never seen protein shakes as an option, thats a sorta thing for when your older and actually need it. As to when your doing hardcore workouts, you'll need the protein to help the muscle repair and develop. As you and I are both young, our bodies are still developing and shouldn't be over doing it anyway.

Weetabix is good too! So try and vary your foods a bit, be creative with what you eat, that'll make things less boring over time. And for dinner, jacket potatoe, fish, stuff like salad, theres loads of stuff to eat.

On a school&gym day my diets abit like:

7:45 - weetabix & milk - 200/250 calories maximum
11:00 - grapes & water from canteen - less than 50cals
01:30 - cumcumber sandwich usually, i'm a fussy eater. wholemeal bread, about 550 cals max.
03:15 - probably a banana, nutricious health bar, just something to eat
04:00 - gym
05:30 - finish gym
06:30-ish - (dinner) whatever mother/father cooks me, i spoke to them asking to support me and yeah, all going good they know what to cook. most of the time i pick out what i want though.
09:00 - yogurt/bar
10:00 - bed time, maybe an ovalteen, depends how i feel ;)

And drinking water throughout the day.
I wouldn't concentrate on getting lean AND losing weight. Lose weight first, focus on plenty of cardio, burn more calories than you eat in the day and your on a first class ticket to fatloss.

Like the guys suggested about keeping motiviated, they work a treat.
Add me on msn if you want?
adampskibatman@hotmail.co.uk

atm-12

Thanks for the advice adampski! I think I am in the same boat as you! Added you on msn so we can have chat.