revhead1

hiya everyone
i am 32 years old 6ft tall and weigh 16st 9lbs,was a smoker and a drinker (about the equivalent of 30 pints a week)=stella until new year.getting ready to start training this week march 08.i am carrying a fair amount of bf.but mainly beer stuff ie.chin, belly, sides, lower back,tatties.work in building trade so arms, shoulders,and legs are sort of ok.looking for advice of how to go about getting into good shape,not huge has i have a big frame already, sort of loosing a couple of stone but looking built as opposed to slim.apart from the beer my diet is ok lots of fish and meat,no fast food whatsoever.should i just do cardio to start with and get myself down to a decent weight or should i still hit the weights? any advice would be most welcome.
ps- had physical and doc says im ok to train

ParaManiac

Hello mate,welcome.

Imo,a full body compound routine twice a week with a 20 -30 mins cardio session afterwards and then 2 - 3 cardio sessions 30 -45mins on a seperate day.

As you seem aware,diet and cardio is the key to weightloss,but the weights will aid the process while hopefully sustaining musclemass.

Post your current diet for further help.

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revhead1

cheers para for reply
my current diet is
breakfast mon-fri sardines on toast brown sat-sun bacon poached eggs and tin toms
lunch is usually 2 tuna in light mayo brown breadcackes+fruit apples oranges
dont do much snacking
evening meal is usually a source of meat + salad + jacket
sometimes spag bol each night varies

dan2004

Your pub serve that Only kidding , good on you mate ! Once you start to see the fat fall off your self motivation will be all you need . Keep to your diet and no slacking on the cardio and you will be on the right road in no time Good luck take some starting pictures then update every month or so with your current stats and share your achivements with us all

revhead1

cheers dan
i will get some pics up soon, i have my first gym visit tomorrow im bricking it!other than work not been very active since schooldays.so i will prob throw my riing up.

dan2004

Bricking it , meh dont worry you'll be fine ! Is it an induction your attending tomorow?

revhead1

no i have had induction, tomorrow is the real thing,would you advise having a protien supplement or should i wait for the weight to go down.
cheers

dan2004

To be honest i dont know all the genetics and crazy stuff about protiens etc , all i know is it makes my muscles grow and i must consume it LOL . Wait around for a bit and there are some seriously intelligent guys on here that will beable to go indepth and tell you what is good ,what is bad and quiet frankly what is AGAINST THE LAW In terms of food and protien supplements of course tehehehe

ParaManiac

Ok, a bit of work needed!

First off you are not eating often enough,ideally you need to be eating every 3 hours.

Your choices aren't the best either.Go easy on the bread and add more fat(efa's) and fibre.

As you are attempting to lose some lard,i suggest eating the bulk of your carbs at brekky and before and after your work out,for the other meals i suggest lean protein and veg/salad and/or a healthy fat source.Go easy on the fruit(brekky and pwo would be the best times)

Drink plenty of water!

The diet section is full of similar posts with good idea's for choices,spend sometime there.

__________________
When a man opens the car door for his wife, it's either a new car or a new wife.
Prince Philip


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revhead1

cheers para
what is a healthy fat source?