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18-08-2008, 08:45 PM
| #1 (permalink) |
| The Pit Bull  Join Date: Aug 2008 Location: Stoke on Trent
Posts: 96
 | Hello Hello, Just posted in the newbies section saying hi. My names Gaz, im 19, have previously lifted weights when i was about 17 for about 12 months. Not done much at all for about 12 months and have put on a bit of weight. I am 6 foot tall and weigh 97.5kg (just over 15 stone). I would like to get started weight lifting again to get leaner, build muscle, reduce body fat etc. I have joined 'fitness first' tonight and had a full BUPA health check, this said that my body fat was 23% and said that i was overweight - Fair comment i think. I have attached a couple of pics for my portfolio so i can do a before and after I am planning a 12 week programme, consisting of... Monday - Push (Bench Press, Shoulder Press, Military Press, Tricep Dips) Tuesday - Cardio (10 Mins treadmill, 10 mins Row, 10 mins Cross Trainer) Wednesday - Legs (Calf Raises, Leg Curls, Squats, Dead Lift, Abs) Thursday - Cardio (10 Mins treadmill, 10 mins Row, 10 mins Cross Trainer) Friday - Pull (Barbell Curl, Seated Row, Pull Ups, Lat Pull Down) Saturday - Cardio - 2 mile Jog. Sunday - Rest My diet is something like - 7am - Cod Liver Oil, Glucosamine, Multi-Vitamin, 2 x Hot Rox 8am - Protein Shake 9am - Piece Fruit 11am - Tub Cottage Cheese 1pm - Chicken Salad/Tuna Salad etc 3pm - Protein Shake 5pm - Workout 7pm - Eve Meal - Chicken Dinner, Pasta Dish, Fish and Veg etc 9pm - Protein Shake Can anyone tell me if i seem to have a good idea here or if anything needs altering? Thanks alot Gaz |
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18-08-2008, 08:50 PM
| #2 (permalink) |
| 3rd-strongest gay on UKM, apparently...  Join Date: Nov 2007 Location: SW London
Posts: 2,972
   | Re: Hello Welcome to the mad-house. Looks like you have a good idea of what you're doing - the only thing I would say on your routine is that there is no way I would do squats and deadlifts on the same day. Move the deads to pull and that will be much better.
__________________ My Journal Buy yourself something lovely at www.myprotein.co.uk and use discount code MP88145 while you're at it. |
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18-08-2008, 09:38 PM
| #3 (permalink) |
| Mature Bodybuilder  | Re: Hello Agree, not on the same day! You could try squats then lunges, which I find hit the whole leg. You need to add oats or eggs at the morning meal. In fact, add eggs anytime in the day or just before going to bed.. You are not taking in enough protein to force muscle growth. Whole food is best rather than protein for shakes unless you are stuck for time or pre/post workout. Vary protein with steak, fish, shellfish, turkey , rabbit, whatever. You need a lot more protein. I am cutting for a contest and have a higher protein intake than you at the moment. |
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18-08-2008, 10:12 PM
| #4 (permalink) |
| The Pit Bull Join Date: Aug 2008 Location: Stoke on Trent
Posts: 96
| Re: Hello thank you for the replys and information. A quick question about eggs - Does anyone buy the boiled eggs in vinegar? And is there any reason not to have these? They seem really convenient, handy for keeping at work etc. Cheers Gaz |
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19-08-2008, 09:35 AM
| #5 (permalink) |
| The Pit Bull Join Date: Aug 2008 Location: Stoke on Trent
Posts: 96
| Re: Hello Another question i have got is... On tuesday and thursday i am doing morning cardio (7am, before breakfast). I have just done - 1000 meters rowing (full resistance, 3mins 30secs) 10 mins cycling (average resistance) 10 mins cross trainer (average resistance) 1000 meters rowing (full resistance, 4 minutes) After this i was pretty nakered (yes ive gotten quite unfit considering 12 months ago i could run 8 mile without a problem!!!) Is this too small for a cardio routine? And will the rowing defeat the object of this being a day off weights? As i felt my upper body being worked quite alot, and the cycling will obv. be a workout for my leg muscles? Cheers Gaz |
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30-09-2008, 01:48 PM
| #9 (permalink) |
| The Pit Bull Join Date: Aug 2008 Location: Stoke on Trent
Posts: 96
| Re: Hello Just a little update here... Im still at it, doing my push, pull legs (mon wed fri) and cardio every morning before work. Also do cardio after work on tues and thurs, do 20 mins cardio after me weights and do cardio sat and sun. All cardio is 1 hour session (except the 20 mins after weights.) I didnt think i was making any progress really, untill i looked at the pics above and i think i have got alot leaner! It is 7 weeks into this diet/routine/programme now. I will get some progress pics up soon. Gaz |
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04-10-2008, 10:25 PM
| #10 (permalink) |
| The Pit Bull Join Date: Aug 2008 Location: Stoke on Trent
Posts: 96
| Re: Hello Hello again, this is 8 weeks into my routine now, training twice a day everyday. Ive got a before and after pic below, i think i have dropped body fat. How do i look for 8 weeks of cutting? Is this slow progress or about average? Thanks Gaz |
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07-10-2008, 03:25 PM
| #12 (permalink) | |
| Squat/Bench/Deadlift  Join Date: May 2008 Location: South West
Posts: 189
| Re: Hello Quote:
You definately need to had some oats in your breakfast. As for the boiled eggs in vinegar. No idea mate. Have a look on the jar and see what the protein/carbs/fat/calorie content is. What are your goals? Losing body fat and tone up? Or lose body fat and get BIG?
__________________ Rep me if i'm talking sense  | |
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07-10-2008, 03:30 PM
| #13 (permalink) |
| The Pit Bull Join Date: Aug 2008 Location: Stoke on Trent
Posts: 96
| Re: Hello Thanks for the reply, much appreciated. I have started having oats as soon as i get work after my AM cardio, Only the last few days though as i thort i should have an early carb meal. My short term goal is to lose fat and tone up. Once i have got down to a lean size, (less fat than the average guy but with more muscle than the average guy) i would then like to consider changing my diet and routine to get big. But im looking a year or 2 down the line. So short term - lose the fat and tone up. Cheers Gaz |
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07-10-2008, 03:45 PM
| #14 (permalink) |
| Squat/Bench/Deadlift Join Date: May 2008 Location: South West
Posts: 189
| Re: Hello There's loads of info on this board and plenty of guys and gals that will help you reach your goals. Keep it up and you'll get there bud.
__________________ Rep me if i'm talking sense |
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07-10-2008, 04:07 PM
| #15 (permalink) |
| The Pit Bull Join Date: Aug 2008 Location: Stoke on Trent
Posts: 96
| Re: Hello Looking at my before and after do you think there is reasonable progress for 8 weeks? Will the rate of change that i see in the mirror increase as time goes on? Cheers again for advice Gaz |
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