simo

Hi all,

Started at the gym last week. I'm 5'8", 9.5st. Got a slight belly that's been doing my head in for months now.

Goals
My goals are to get rid of the belly fat and build muscle.

Training

• Mo - Upper
• Tu - Lower
• Th - Upper
• Fr - Lower

Upper

• Bench press + Dumb-bell fly's
• Lat pull-down or Lat raises
• Lat pull-down close grip
• Shoulder press
• Bar-bell curl
• Close-grip bench press

Lower

• Hanging leg raises (ouch!) or sit-ups
• Dead lift
• Squats
• Leg curl

Doing 20 mins CV after weights.

Got a pretty decent gym at work so I've no excuse.

Diet
Following a 4 week food plan in last month's Men's Health. Dunno if it's the best but I figure it's a good start till I get up to speed on food nutrition. My workmates aren't helping by putting empire biscuits on my desk tho!!!

I started a fitday journal. It reports a daily average 3000 cals, 400g carbs, 190g protein but I'm not convinced I've got the quantities right. Seems a bit much.

Also taking a Whey Protein shake with Creatine and Leucine pre and post workout.

Targets?
I need to figure out what are sensible targets to help me measure my progress. Any hints would be fantastic.

I was thinking of tracking the increase in weight I'm lifting over time and a periodic weigh and measure, then use any trends I see to plan some realistic targets.



Anyway, I have increased the weights this week vs. last week so that's given me a good boost!

Most difficult bit for me will be cutting down on the booze. I do like a drink.


Cheers!

Mrdaveyk

personally id bulk. 9 stone for that height is kinda small, through general compound moves and a good diet that belly will go

__________________

Lost Soul

I am not going to have sex with my wife but get really ****ed on when she sleeps around.

See where i am going?

Mens Health, creatine and whey protein, lose fat build muscle, sticking to a pre published calorie intake. All big pet hates of mine.

Why not go back to the start of the game, go back 50 years. google what people did before mens health, supplements and over analysing.

quality food
a barbell and bench and some DBs
clean wholesome food
no real numbers
high output with active lifestyle
minimal alcohol

for me thats where its at for so many trainers who have come into the 21st century BS fitness world.

I dont like the training, i like upper lower splits but done with less exercises and 4 different days. deads and squats twice a week in one session in that framework is not ideal

unless you are very very active 400g of carbs is a lot of energy plus the shyte carbs intake from alcohlic drinks.

throw away the magazine, go back to basics and good luck

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mattylip

dunno where to post this so here goes, i have been working out at the gym for serveral weeks and my friend has brought some sytropin oral spray, will that help him bulk up? i have never heard of it before so i didnt buy any myself but would it be worth my time and money trying it?

newkidonthebloc

The Adds remind me of 'penis' enlargement pills lol.

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Growing
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Weight July 30th: 137.2lbs
Weight Jan 22nd: 154.8lbs

bigacb

One of my favourite quotes from mens health is 'Lose belly and gain on biceps, all in four week!' Its all a joke. Go back to basics like lost said. Do some research on training and diet.

__________________
January 2004 - 10st3lb (8% bf)
January 2005 - 11st5lb (8% bf)
January 2006 - 12st3lb (8% bf)
January 2007 - 13st0lb (11% bf)
January 2008 - 15st4lb (15% bf)
Now... - 13st10lb

wogihao

Exelent advice, see what true naturals did to train there bodies. Perhaps Ironman from the 60s, or strenght & health from the 50-60.. there full of no BS advice there. the whole mindset was diffrent the suplement industry realy was in its infancy (vitamins and protien powders were marketed).

To see somthing realy shocking get a issue of strenght and health from the 30s - 40s and read that now get one from the 70s see the diffrence in emphsisis its went from a achevement mindset to a dependence on in less than 20 years.