woza

Hi All
I am 5'6 currently weigh about 11 stone and have a stocky look.
I have started the gym back up this week and want to get back into a strict routine.
I would like to shed a few pounds and have started to eat healthy, more salads, veg and no fizzy drinks etc
I would like to get nice chest, arms and six pack for my holiday this year and wondered if you could help me out?
Are there any supplements which you can recommend in helping to strip the fat quicker / getting cut quicker? and what routines could you point me towards?
Thanking you in advance

Phil

Con

Look mate if you want it that bad then you will have no problem SEARCHING THE FORUM as this sort of thread has been created and answered oh i dont know perhaps A HUNDRED TIMES......lol

Exige

Well his question were a little more vague.

If you take note to my thread though, i've asked some pretty specfic questions. e.g. about the mon-fri work out.
But...23 views and 0 replies. :-(

I have searched the forums, but there is contradiciting info in places, so its nice to get a clear answer and have it settled.

Basically on about my thread.

Con

Mate this is because opinions are like ar#e holes every one has one so you have to decide who you are going to listen to.

I shall take a look at your thread.

To the original poster...
1) Consume 250grams of protein, 200 carbs, 100 grams of good fat per day(use a nutritional data base using google to find the content of these 3 nutrients in the foods you eat so you make sure you meet the requirements, eat the bulk of your carbs at breakfast and after training)
2) Train with weights 3 times per week one day is legs one day is all your pulling muscles such as back and biceps the last day is all your pushing muscles aka chest shoulders triceps, only use compound movements like bench press squat and deadlifts use reps in the range of 6-10 keep every rep perfect only do one heavy set per exerisce write this down every week and then the following week you MUST beat the weight or the reps performed in order to make progress.
3) No more booz, fast food, sweets or any other ****
4) Sleep 7-9 hours per night
5)Perform cardio on an empty stomach every day for 30-60mins light jogging around the block is a good option
6) Suppluments to take....a good multi vitamin, fish oil tablets, a good protein powder choose one with a mix of different protiens aka whey,egg,caesin
7)EVERY THING I HAVE JUST STATED should be journaled every day so progress can be observed or lack off.
8) Give it time nothing happens over night.

This is just my opinion i am sure there will be ten more here by tommorrow there always are...

Tatyana

That's because what will work for one person will not necessarily work for another.

This is the basics though, eat less, move more.

When you create a calorie deficit from diet, cardio and training, you lose bodyfat and you can then see muscle.

If your diet and training are not sorted, then supplements, other than a multi-vit and some whey protein, are not really all that useful.

Whole food digestion burns more calories anyway, especially protein, it is called the thermogenic property of food, which is why real food is always preferable to liquid food when dieting.

It is only when you have to get in massive quantities of protein as you have a lot of muscle mass to support that loads of shakes/whey is a good idea IMHO.

Lost Soul

Why because he has only got 5 weeks til ibiza instead of 6?

Back onto the more helpful stuff but honestly I dont believe people can make a massive change and build anything of note in that period of time unless they have a base to start where they either:

Have muscle and are fat
Have very low body fat and can pack on muscle efficiently

either way go with some of the advice above but dont expet miracles or there would be no such thing as the "off season"

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Noobus

Con are you on a low carb day lol to the point tho

Lost Soul as Im new to the boards I gather this is a regular question this time of year summer holidays and all ...must admit your answer made me smile

To the author of the post they was not being rude in there answers you must remember the people on these forums offer their time and expertise for all so they expect us to do a little homework first . There is countless information on here its how you decipher it for your aims and goals . I sugest read up on the stickys in each section paying most of your attention and time to DIET as with out this you will be on a merry go round .......and will not make any of your expectations ......its a long road ...dont walk before you can crawl and dont run before you can walk ....

good diet
simple lifts
thats all you need

dont make the mistake I did too much info will distract you

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Train hard
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Train right
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and above all .....

Train like you make love ...nice and slow
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matokane

hahaha is every 1 on a heavy cycle or what lol sounds like every 1s got roid rage.
lol CON and LOST SOUL that was his first post and i dont think hes coming back haha

bkotey

I dont think this constitutes flaming but do we have a board rules type post that may avoid this common theme/s. If not we could do with one.

Lost Soul

Indeed, when the sun comes out these folk come out, when the sun comes out the following year the same questions come out.

When january the 1st comes these folk come out, when february the 2nd comes these folk hibernate

Should be something on FAQs, failing that the search button, failing that maybe the doctors waiting room for a copy of crap magazines articles on unrealistic results

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