Inroduction and questions - UK-Muscle Body Building Community

skar · 18-07-2005, 10:47 AM

Hi all,

Im 36 about 200lb but have bf of 28%. Over the years I've spent a lot of time training. As a sprinter in my late teens, 6 years in the Army, where I took up boxing. But I've not been doing any real training for the last 5 years and am looking to get fit again.

Been reading boards like this for a few months, been out road running and using light weights so I'm not going into this training "cold".

Looks like a 3 day split will work for me. I also want to use 2 days for road running, 30 mins up to 45 mins. Could anyone suggest a starting split? From what I've read on this board I've got the following:

1> Chest / Shoulder / Triceps
2> Abs / Legs
3> Back / Biceps

Why split the Triceps and Biceps? Why not do Back and Arms on the same day?

Anyway, thats it for now. I'm still lost in all the diet and counting calories etc... but for now this will get me started.

Thanks in advance guys!

DB · 18-07-2005, 01:46 PM

28% BF is pretty high mate to be honest... if i were u i'd still lift weights any 3 day split based mainly on compound lifts
squats
deadlifts
military
chins
dips
bench press

and up the cardio..lets get a nice low Bodyfat number before we try to bulk on the muscle

Carnivore · 18-07-2005, 02:25 PM

Quote:

Originally Posted by DB

28% BF is pretty high mate to be honest... if i were u i'd still lift weights any 3 day split based mainly on compound lifts
squats
deadlifts
military
chins
dips
bench press

and up the cardio..lets get a nice low Bodyfat number before we try to bulk on the muscle

isnt that wot hes basically saying hes going to do einstein?

no mate, i agree with u & barry, stick to the compound movements while you do cardio, post up your diet, as diet is by far the most important when it comes to fat loss.

skar · 18-07-2005, 09:37 PM

I intend to up the running, but I dont want to jump in with a 6 day workout and find I'm killing myself.

Ok my diet. This is very rough, so please bear with me.

8am Whey powder shake + multi vitimin
9am Oats
12am Jacket potatoe with cottage cheese
3pm Tuna sandwich and fruit
6pm Chicken breast with veg
9pm Whey powder shake

I can see me going mad after about 2 weeks of this. So Im looking around for variety. Any advice please...

Carnivore · 18-07-2005, 10:39 PM

for your diet swap in and out any of these to get your 200g of protein while keeping it your diet fresh

[ ] beef
[ ] pork
[ ] chicken
[ ] turkey
[ ] tuna
[ ] salmon
[ ] 2% milk
[ ] eggs
[ ] cottage cheese 2%
[ ] yogurt 2% plain
[ ] whey protein powder (post workout drink)

id also suggest reduced fat bacon, ive found some be good to yourself bacon from sainsburys, per 100g its 2.5 fat, 27g protein, cant quite remember the cals but its not much more than a can of tuna & tastes 999% better.

The guy you want to be talking to about your diet is Pscarb, if he doesnt reply to this thread, Private Message him and tell him your goals & current diet & he'll sort you out a great one.

DB · 18-07-2005, 10:42 PM

man i love bacon!

**hackskii** · 18-07-2005, 11:09 PM

Ok, I will give you some changes that I would do.
First of all, I like to keep all my macros or percentages of the 3 carbs/fats/proteins all together. I do this for a reason and it has to do with insulin.

Here goes modifying of your diet.

8am Whey powder shake + multi vitimin add that fruit to this meal
9am Oats add a protein and good fat here.
12am Jacket potatoe with cottage cheese add some protein to this meal and a good fat.
3pm Tuna sandwich and fruit Drop the fruit for this meal.
6pm Chicken breast with veg. Good here.
9pm Whey powder shake. This is good too.

Good fats are fish oils, flax seed and flax oil, nuts (almonds might be the best), avacado, olive oil, olives.

So, if you feel that you are gaining weight on this then drop the cals by 500.
It takes 3500 cals to lose or gain (1) pound of bodyweight. Dont try and do it too fast.
At that percent of bodyfat you can lose about 3 lbs a week safely.
Till you get under 20% Id lose 3 lbs a week.
Under 20% then only lose 2 lbs a week till you get to about 15%
Under 15% stick to a pound a week or even less.

Make your selection of foods contain fiber. This will slow down the absorption and leave the stomach slower.
What this will do is keep insulin under control.
This is very important to lose belly fat.
Control insulin and you will have a diet that works.

You can buy fish oils as these are very good. I take 12 a day and I also take 6 apple pectin.
Apple pectin is a fiber and very good for slowing down absorption of food.
Slowing the absorption does two things, lowers insulins responce to food, and also keeps you with stable blood sugar levels so you wont crave foods.

Vegetables are very good for fiber and slowing down the absorpton.
Some good fruits for dieting are apples, berries, mellons.
Here is a link on the foods GI or glycemic Index.
This is a small list of foods and their values.
http://www.diabetesnet.com/diabetes_...emic_index.php
Choose a value of food that has the lower number.
White bread for example has a GI of 100,
So does table sugar have a GI of 100 too.
Both of these foods would be a poor selection for one who is dieting.

So that Tuna is good but that bread you are eating should or probably should be changed to something else like a salad or maybe a whole grain bread to slow down the GI.

Sorry for sounding too technical but you will get it in time.

Any questions shoot me or the guys a question.

skar · 19-07-2005, 04:38 PM

Wow, thanks for the great information. I'll work out a new plan tonight and start it tomorrow. Cheers guys! I'll post up again in this thread if I have any other questions about it.

skar · 19-07-2005, 07:42 PM

Right, quick question: Protein, Carbs, Fat. What amounts should I be aiming for. I know its about 1.5g protein per lb of body fat but what about the others?

**hackskii** · 19-07-2005, 07:44 PM

Total calories should be 40/30/30 carbs/fats/proteins

Yes 1.0-1.5 grams of protein for the day.

Bump for after lunch when I can post proper.

18-07-2005, 10:47 AM	#1 (permalink)
skar Newbie Trainer Join Date: Jul 2005 Posts: 6	Inroduction and questions Hi all, Im 36 about 200lb but have bf of 28%. Over the years I've spent a lot of time training. As a sprinter in my late teens, 6 years in the Army, where I took up boxing. But I've not been doing any real training for the last 5 years and am looking to get fit again. Been reading boards like this for a few months, been out road running and using light weights so I'm not going into this training "cold". Looks like a 3 day split will work for me. I also want to use 2 days for road running, 30 mins up to 45 mins. Could anyone suggest a starting split? From what I've read on this board I've got the following: 1> Chest / Shoulder / Triceps 2> Abs / Legs 3> Back / Biceps Why split the Triceps and Biceps? Why not do Back and Arms on the same day? Anyway, thats it for now. I'm still lost in all the diet and counting calories etc... but for now this will get me started. Thanks in advance guys!

18-07-2005, 01:46 PM	#2 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,762	28% BF is pretty high mate to be honest... if i were u i'd still lift weights any 3 day split based mainly on compound lifts squats deadlifts military chins dips bench press and up the cardio..lets get a nice low Bodyfat number before we try to bulk on the muscle __________________ Affiliate of Bulk Supplements Direct Discount Code= BSD290 UKBFF southcoast 2008, O80kg Champion

18-07-2005, 10:42 PM	#6 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,762	man i love bacon! __________________ Affiliate of Bulk Supplements Direct Discount Code= BSD290 UKBFF southcoast 2008, O80kg Champion

18-07-2005, 09:37 PM	#4 (permalink)
skar Newbie Trainer Join Date: Jul 2005 Posts: 6	I intend to up the running, but I dont want to jump in with a 6 day workout and find I'm killing myself. Ok my diet. This is very rough, so please bear with me. 8am Whey powder shake + multi vitimin 9am Oats 12am Jacket potatoe with cottage cheese 3pm Tuna sandwich and fruit 6pm Chicken breast with veg 9pm Whey powder shake I can see me going mad after about 2 weeks of this. So Im looking around for variety. Any advice please...

18-07-2005, 10:39 PM	#5 (permalink)
Carnivore Somewhere between depressed and suicidal Join Date: Apr 2004 Location: location, location Posts: 1,077	for your diet swap in and out any of these to get your 200g of protein while keeping it your diet fresh [ ] beef [ ] pork [ ] chicken [ ] turkey [ ] tuna [ ] salmon [ ] 2% milk [ ] eggs [ ] cottage cheese 2% [ ] yogurt 2% plain [ ] whey protein powder (post workout drink) id also suggest reduced fat bacon, ive found some be good to yourself bacon from sainsburys, per 100g its 2.5 fat, 27g protein, cant quite remember the cals but its not much more than a can of tuna & tastes 999% better. The guy you want to be talking to about your diet is Pscarb, if he doesnt reply to this thread, Private Message him and tell him your goals & current diet & he'll sort you out a great one.

18-07-2005, 11:09 PM	#7 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,337	Ok, I will give you some changes that I would do. First of all, I like to keep all my macros or percentages of the 3 carbs/fats/proteins all together. I do this for a reason and it has to do with insulin. Here goes modifying of your diet. 8am Whey powder shake + multi vitimin add that fruit to this meal 9am Oats add a protein and good fat here. 12am Jacket potatoe with cottage cheese add some protein to this meal and a good fat. 3pm Tuna sandwich and fruit Drop the fruit for this meal. 6pm Chicken breast with veg. Good here. 9pm Whey powder shake. This is good too. Good fats are fish oils, flax seed and flax oil, nuts (almonds might be the best), avacado, olive oil, olives. So, if you feel that you are gaining weight on this then drop the cals by 500. It takes 3500 cals to lose or gain (1) pound of bodyweight. Dont try and do it too fast. At that percent of bodyfat you can lose about 3 lbs a week safely. Till you get under 20% Id lose 3 lbs a week. Under 20% then only lose 2 lbs a week till you get to about 15% Under 15% stick to a pound a week or even less. Make your selection of foods contain fiber. This will slow down the absorption and leave the stomach slower. What this will do is keep insulin under control. This is very important to lose belly fat. Control insulin and you will have a diet that works. You can buy fish oils as these are very good. I take 12 a day and I also take 6 apple pectin. Apple pectin is a fiber and very good for slowing down absorption of food. Slowing the absorption does two things, lowers insulins responce to food, and also keeps you with stable blood sugar levels so you wont crave foods. Vegetables are very good for fiber and slowing down the absorpton. Some good fruits for dieting are apples, berries, mellons. Here is a link on the foods GI or glycemic Index. This is a small list of foods and their values. http://www.diabetesnet.com/diabetes_...emic_index.php Choose a value of food that has the lower number. White bread for example has a GI of 100, So does table sugar have a GI of 100 too. Both of these foods would be a poor selection for one who is dieting. So that Tuna is good but that bread you are eating should or probably should be changed to something else like a salad or maybe a whole grain bread to slow down the GI. Sorry for sounding too technical but you will get it in time. Any questions shoot me or the guys a question.

19-07-2005, 04:38 PM	#8 (permalink)
skar Newbie Trainer Join Date: Jul 2005 Posts: 6	Wow, thanks for the great information. I'll work out a new plan tonight and start it tomorrow. Cheers guys! I'll post up again in this thread if I have any other questions about it.

19-07-2005, 07:42 PM	#9 (permalink)
skar Newbie Trainer Join Date: Jul 2005 Posts: 6	Right, quick question: Protein, Carbs, Fat. What amounts should I be aiming for. I know its about 1.5g protein per lb of body fat but what about the others?

19-07-2005, 07:44 PM	#10 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,337	Total calories should be 40/30/30 carbs/fats/proteins Yes 1.0-1.5 grams of protein for the day. Bump for after lunch when I can post proper.