chrisni1986

been registered to the site a while and have sat back to learn a bit before i began to post.. had been training around a year ago quite heavy but due to work comitments i had to knock it on the head.. now getting back into training so a little about me..

about 5ft 11 in height, around 14.5 stone.. from a youngish age i can always remember having a bit of weight around my stomach.. i wouldnt say i was fat as the only place i seem to carry any weight is around my belly (beer belly if you like) one of my ultimate goals would be to lose the belly and have some visable abs!!

as far as the rest of my body goes.. ive always had kinda big shoulders so i think this is one of my favoured or best body parts should i say.. will post some pics of myself wen i can find my cam but id like to build some muscle and achieve the 'cut' look if possible.. ok enough about me.. my workout plan that i intend to use is as follows

mon- back(lat pull downs, hyperextension, seated pully rows) biceps(hammer curls,preacher curls, barbell curls), abs (sit ups on med ball, leg raises, bicycle situps)
wed-chest (flat, incline/decline bench with barbell, flyes) triceps (pully pushdown, dumbell kickbacks) forearms (dumbell curls, grip tool)
fri-legs(leg press, leg extension, leg curl, calf raises), shoulders (shrugs for traps, shoulder press, front and side lateral raises)
offdays cardio- walking, jogging or jump rope

any comments/advice etc welcomed and appriciated!!

cheers, chris

dmcc

Not that bad in a lot of ways mate. Ditch the forearm work and stick some deadlifts in on back day. What sets/reps are you using for this?

Welcome to the board!

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My Journal

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cellaratt

Welcome aboard...

Paul

Welcome mate! I think i need to do some forearm work my left forearm is about an inche smaller than my right

chrisni1986

so ur left hand is the stranger then paul!! haha

chrisni1986

ok found camera so pics as promised.. any advice etc most welcomed...

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Porky Pie

Start squatting and deadlifting, focus on heavy compounds - this is better than the way you are proposing - at least at this stage.

Get on a diet - you are fatter than you need to be (but fair play to you for posting up pictures, that take courage). Post a sample diet and let people critique it for you. Stick to it though - there's no short cuts in any of this, no matter what anyone tells you.

I hate cardio but I am afraid you need to start doing a minimum of x3 half hour sessions per week, ideally more than that, spaced out three hours after food. Commit to get fit.

No need for fcuk all else - just hard work and patience. Others have joined up and done it or are doing it, others make posts like yours and fall by the wayside - the choice IS YOURS.

chrisni1986

reply much appriciated!! would anyone hazard a guess at what %bf i would be?? im just curious!!

the foot i eat changes from day to day but i'll use today as an example

breakfast

2 slices of white bread (no butter) with a cheese slice on each, cup of coffee

lunch

tin of beans with mini pork sausages and cup of green tea

dinner

chicken curry with boiled rice (homemade not takeaway) glass of diet coke

snack before bed

bowl of just right cereal with semi skimmed milk

Lost Soul

Hi mate

welld done for the pics

TBH each of those meals is prime fat storage and minimal anabolism..ie its adding fat through insulin spikes, poor nutrients and lack of protein and not adding muscle or aiding the recovery of muscle

split your meals up to 6 a day, less processed crap, more solid lean protein, more fibre and more quality fat

loads of diet ideas around the site to help

Greekgoddess

Welcome to the board, and well done for being brave and posting photos. I dithered for weeks before I actually posted mine on this site. Your training plan looks pretty good, lots of basics!

Your diet is the biggest problem. LS said the magic words "More solid lean protein". Get the diet right and you will be amazed at the difference it will make to your body fat levels. Check out the diets on this site and you won't go far wrong. Eat the best quality protein, good oils and a reasonable amount of complex carbs. The articles on here will explain them to you.

Good luck with your aims!

chrisni1986

could someone give me an example days foods so i have an idea??

Blofeld

Check out Geo's journal. He added a file of his weekly food intake, this should help you see how you can improve your diet and eating habbits.

Here's a link for you: http://www.uk-muscle.co.uk/members-p...h-journal.html

lightweight

Hi there. You're height is similar to mine but you are a stone heavier. You're BF is gonna be about 20-25% which is classed as obese (unless you're over 40 years old). Try substituting your breakfast and supper with a decent protein shake and also 1 immediately after training.
I'm no diet expert but if you are anything like me then weighing your food and preparing 6 meals aday might be abit unrealistic as it was for me when I started 4 months ago.
But don't lose hope... now that I've seen abit of progress (I had BF at 17% which for my age made me fat!) I have started eating brown rice and lean protein which 3 months ago would have been unheard of!!!
Good luck

Lost Soul

Personally I wouldnt try and adopt one just because someone else has:

look to change your habits and clean up your food choices

5-6 meals per day

all including small protions of protein, fat and carbs.

There is plenty of time to get technical when you have done the basics of nutrition

split the meals generally of the same size, first meal maybe a touch more and the one before bed a touch less

carbs include

oats
yams
wholegrains
slower digesting rice

proteins

red meat
eggs
chicken
turkey
tuna
whey

fats

oily fish
olive oil
seeds

fibrous veg + fruit added too

look to start around (AS A VERY BASELINE FIGURE)

6 x 350 calories per meal

split it about 40/40/20 percent on calories with fat being the 20%

see where that takes you and play with it from there

chrisni1986

many thanks for the diet ideas etc.. has been mentioned above that i should start doing squats... im training legs tomorrow.. should i do squats aswell as the rest of my leg workout or would that be over kill??