Fat man needing HELP!!!!! - UK-Muscle Body Building Community

Mooser75 · 27-08-2005, 03:12 AM

First of all guys and girls, Hello to all on the site,

Second of all, I need Help, please.

Thirdly, i will let you know a little about me and what my problems are, so here goes.
I am 30 years old, 6ft tall, weigh around 20 stone,:o and i think its about time i sorted my life out.

Last year around this time i gave up smoking fags, this is good most people say, Yes great i went up to 23 stone, from all the munching of sweets i started eating to try stop me thinking of fags, i wanted to start smoking again thinking that would sort it out, (What a :jerk: ) I didnt, i just cut down on all the cr#p i was eating, started walking the dog every night and started weightlifting with my brother in law,
This all was going great i dropped down to just under 20 stone, then BANG, a lady comes into my life and out of the window goes all my hard work, i havnt started smoking again but all the walking and gym work stopped and watching what i was eating has gone t#ts up too, other than i always ate loads of protein even though a lot of the food i was eating was cr#p carbs (junk food). Yes i know all my fault for slipping.:boohoo:

But i am ready to get back on track again, the lady has been :axe: .
Ive started the dog walking again,
Ive started the gym again and now i am beginning to understand all this Protein and carbs stuff and what the body needs to work i am starting a new diet.

The things i am looking for help in are,

1) My diet.

2) My routine.

3) My cardio.

My pic, i will get a better quality one asap.
Photo001.bmp

DIET.

I am 20 stone 8 pound at the moment:( , For dropping the body fat i am trying to stick to no more than 100/140grms Carbs per day, these are mainly eaten AM, before dinner, im eating like this for 2 week intervals then every 2 weeks im having a day when i will eat what i like and bump up the carbs, then i will go back to the lower ratio of carbs, only started this a few days ago.

Protein wise i am eating 1grm per pound of body weight, should this be my total body weight or should i use body fat scales and calculate my weight and use the figure i get with body FAT taken away from my total weight, also should i up the amount of protein to 1.5grms.

I am eating 4-5 smaller meals a day, these consist of chicken, steak, pork and vegatables, basmati rice and to keep up the protein intake i will be buying whey protein but that wont be for 2 or 3 weeks, also will it be worth buying Creatine as well.
Sometimes i use prawns as a protein source but no other fish, (I hate Tuna and the like.)

I take a multi vit every morning at the moment as well, also drink as much water through the days as poss.

ROUTINE.

Tuesday. chest and triceps,

5 times 1 min on bag warm up.

Flat bench press, 20 rep warm up. light.
10.
7.
7.
5.

Incline press, 15 rep warm up. light.
10.
8.
6.

Decline press, 15 rep warm up. light.
10.
8.
6.

I up the weight per set.

Dumbell flyes, 3 sets of 12
constant weight not to heavy.

lying tricep extentions, 15 rep warm up. light
10.
8.
6.

tricep pushdowns, 12.
10.
8.

Thursday, legs and back.

5 min warm up on bag.

leg extentions, 20 rep warm up.
4 * 12 up weight per set.

Squats, 20 rep warm up.
12.
10.
8.
6. I go heavy up through the sets with these as i love them.

reverse
lying leg curl, 20 rep warm up.
10.
8.
6.

Calve raise,
standing with 4 * 30 rep sets.
barbell,

Bent over rows, 20 rep warm up.
12.
10.
8.
6.

Close grip 20 rep warm up.
pulldowns, 12.
10.
8.

Wide grip 12.
pulldowns, 10.
8.

Sunday, Shoulders and biceps.

5 min warm up on bag.

Dumbell side 15 rep warm up.
laterals, 3 * 12 with constant weight.

seated milatary 15 rep warm up.
press, 12.
front and rear 10.
allternate. 8.
6.

standing front 3 * 12
dumbell raise,

Shrugs (dumbell) 15 rep warm up.
12.
10.
8.
6.

Bicep curls, 15 rep warm up.
preacher, 12.
10.
8.
6.

The sets on all days that are in pyramid have the weight up as the reps per set come down, unless stated.

CARDIO.

I walk 20 mins at a brisk rate every morn before breakfast,
again i walk the dog on a night,
i will be going on longer walks as i get into it.

There we go, bloody hell that took ages to write out, i hope a few of you can look at this and point me in the right direction,
should i be having a protein shake before and after the gym, am i overtraining anything, anything anyone can help me with would be great,

cheers if you do spend the time to read,

Mooser

Mooser75 · 01-09-2005, 01:52 AM

PLEASE,
SOMEONE HELP ME.

**big** · 01-09-2005, 08:03 AM

Eat enough proteins and fats so that you're only losing 1-2lbs/week. Have your cheat day once a week until you stall.

Your cardio sounds fine. Add some more when you stall.

Your routine looks horrible, sorry. With that much volume, especially when dieting, you will have to lower intensity so much that you will be doing nothing more than going through the motions when you're in the gym. You are dieting - train to keep as much lean mass as possible, and drop all the isolation work. Keep the volume low for now.

NikiE · 01-09-2005, 09:16 AM

Hello!! You look a big guy!! Really solid!! Hope all goes well, you have certainly come to the best place for some great advice off these guys!!

samurai69 · 01-09-2005, 09:21 AM

Quote:

Originally Posted by Mooser75

ROUTINE.

Tuesday. chest and triceps,

5 times 1 min on bag warm up.

Flat bench press, 20 rep warm up. light.
10.
7.
7.
5.

Incline press, 15 rep warm up. light. Cut the warmup
10.
8.
6.

Decline press, 15 rep warm up. light. Cut the warmup
10.
8.
6.

I up the weight per set.

Dumbell flyes, 3 sets of 12
constant weight not to heavy.

lying tricep extentions, 15 rep warm up. light Cut the warmup
10.
8.
6.

tricep pushdowns, 12.
10.
8.

Thursday, legs and back.

5 min warm up on bag.

Squats, 20 rep warm up.
12.
10.
8.
6. I go heavy up through the sets with these as i love them.

leg extentions, 20 rep warm up.
4 * 12 up weight per set.

reverse
lying leg curl, 20 rep warm up. Cut the warmup
10.
8.
6.

Calve raise,
standing with 4 * 30 rep sets.
barbell,

Bent over rows, 20 rep warm up.
12.
10.
8.
6.

Close grip 20 rep warm up. Cut the warmup
pulldowns, 12.
10.
8.

Wide grip 12.
pulldowns, 10.
8.

Sunday, Shoulders and biceps.

5 min warm up on bag.

seated milatary 15 rep warm up.
press, 12.
front and rear 10.
allternate. 8.
6.

Dumbell side 15 rep warm up.
laterals, 3 * 12 with constant weight.

standing front 3 * 12
dumbell raise,

Shrugs (dumbell) 15 rep warm up. Cut the warmup
12.
10.
8.
6.

Bicep curls, 15 rep warm up. Cut the warmup
preacher, 12.
10.
8.
6.

The sets on all days that are in pyramid have the weight up as the reps per set come down, unless stated.

I would reduce the reps to something like 8 , 6 , 4 and keep the intensity high, there is nothing wrong with pyramiding as long as the intensity is kept high and only do a warmup as the first set of the muscle being worked, the isolation exercises are ok but should be performed after the larger compound exercises, or as "big" says you could cut out all the isolation work and stick to the compound stuff

CARDIO.

I walk 20 mins at a brisk rate every morn before breakfast,
again i walk the dog on a night,
i will be going on longer walks as i get into it. Cardio sounds ok, keep the walks brisk and as you say increase the distance/time as you get used to it

There we go, bloody hell that took ages to write out, i hope a few of you can look at this and point me in the right direction,
should i be having a protein shake before and after the gym sip a shake before/during and after am i overtraining anything, I would say probably not at the moment, but as you train more consistantly and learn about intensity, there could be a risk of overtraining anything anyone can help me with would be great,

I will leave the diet bit for someonelse to answer, but it looks more or less ok to me, remember good fats are important to weight loss too
cheers if you do spend the time to read, LOL

Mooser

Well done for quitting smoking the ciggarettes and getting things in order, but what happens when another lady comes along

Kel · 01-09-2005, 09:28 AM

Welcome to the board mate, stick around you will find everyone very helpful

Ginsters · 01-09-2005, 01:48 PM

hey buddy jas here.

post a picture of your calves and see what other people think off them!
(unbelievable mate)

he just loves to squat, i wish i could say the same being so tall!
hes paranoid of wearing shorts!

Harry · 01-09-2005, 03:49 PM

The thing that you've got to do IMO is set your goals and stick with them, try not to get distracted from what you are trying to acheive.

Robdog is a prime example of how a big lad can get focused and change himself.

I also think that diet is very personal to each individual and that you need to find what works best for yourself. Just keep the Protein and good fats high and cut the Carbs and get rid of the Saturated fats, but do this all at the level that suits you.

Good luck with your aims and keep us updated so that we can help support and motivate you.

All the best Harry

Mooser75 · 03-09-2005, 01:12 AM

Cheers for all the replys people,

Me just had time for quick look, will take a better look when i have a little more time,
I got to take the dog out for her nightly walk and see what the people of the night are getting up too on the way home from there merry nights out. LOL.

Thanks again to everybody that has replyed to my plea.

And to Ginsters, We will have to get some pics done if im to post one of my calves.

**Pscarb** · 03-09-2005, 08:57 AM

Hi mate welcome to the board...

i agree with Big concerning your training far too much plus you should keep your reps in the 6-8 range doing 5 reps won't help burn the fat and build muscle..

the cardio is fine but like Sam69 has pointed out you should increase this i would advise 40min per day at least.

my training partner is a big guy at christmas he was 21st-2lbs when he went on holiday 3 weeks ago he had dropped 5st-4lbs i placed him on a pretty restrictive high fat/Protein low carb diet...

it was tough but rob stuck to the diet..i will post it up for you mate if you are intrested...

Ginsters · 03-09-2005, 09:35 PM

id like to see that diet mate. still plenty off fat to shift cheers ginsters aka jas;)

Mooser75 · 05-09-2005, 03:04 AM

Hello again to everyone,

Right had a good read of all the posts, great stuff, cheers to everyone who said hi.

Just wondering now if anyone can post up a routine that i could follow, i can get to the gym on a Tuesday, Thursday and a Sunday, so a three day would be best.
So far thanks to Big and Samurai i have changed round what i have been doing but would like a routine with the main compound exercises in.

My training partner Ginsters and i are a little lost, we are beggining to understand everything about all the different angles like, sleep, diet and training but just need a push in the right direction in adding it all together.

This is why we are looking for any help in the area above.:o

Our goals are more or less the same, to loose the fat but gain as much lean mass as possible, (the same as a lot of fat men i should think?)

Also to Pscarb, if you do have time to post a diet up for me to have a look at and follow that would be brilliant,:beer1:

Thanks again,

Mooser75 · 08-09-2005, 12:21 AM

Quick update,

Smashed my 1 rep max records this week,(bench press, squat, deadlift)
Diet going okish, This worries me though, Body weight has gone up by nearly ten pounds in just over three weeks, im hoping this is water as my waist size has not gone up,:o Pscarb HELP please.:o

Have seen the gains in strength in the last three weeks doing the routine i posted above, just not to happy with order and exercises, can anyone post a good routine to follow useing mainly compound movements, over a three day split as im afraid i may overtrain.

Have also upped the cardio to 40-60 mins a day as well.
As i have said any routine and diet anyone could post would be great,

27-08-2005, 03:12 AM	#1 (permalink)
Mooser75 Just loves to Squat. Join Date: Nov 2004 Location: Bristol Posts: 16	Fat man needing HELP!!!!! First of all guys and girls, Hello to all on the site, Second of all, I need Help, please. Thirdly, i will let you know a little about me and what my problems are, so here goes. I am 30 years old, 6ft tall, weigh around 20 stone,:o and i think its about time i sorted my life out. Last year around this time i gave up smoking fags, this is good most people say, Yes great i went up to 23 stone, from all the munching of sweets i started eating to try stop me thinking of fags, i wanted to start smoking again thinking that would sort it out, (What a :jerk: ) I didnt, i just cut down on all the cr#p i was eating, started walking the dog every night and started weightlifting with my brother in law, This all was going great i dropped down to just under 20 stone, then BANG, a lady comes into my life and out of the window goes all my hard work, i havnt started smoking again but all the walking and gym work stopped and watching what i was eating has gone t#ts up too, other than i always ate loads of protein even though a lot of the food i was eating was cr#p carbs (junk food). Yes i know all my fault for slipping.:boohoo: But i am ready to get back on track again, the lady has been :axe: . Ive started the dog walking again, Ive started the gym again and now i am beginning to understand all this Protein and carbs stuff and what the body needs to work i am starting a new diet. The things i am looking for help in are, 1) My diet. 2) My routine. 3) My cardio. My pic, i will get a better quality one asap. Photo001.bmp DIET. I am 20 stone 8 pound at the moment:( , For dropping the body fat i am trying to stick to no more than 100/140grms Carbs per day, these are mainly eaten AM, before dinner, im eating like this for 2 week intervals then every 2 weeks im having a day when i will eat what i like and bump up the carbs, then i will go back to the lower ratio of carbs, only started this a few days ago. Protein wise i am eating 1grm per pound of body weight, should this be my total body weight or should i use body fat scales and calculate my weight and use the figure i get with body FAT taken away from my total weight, also should i up the amount of protein to 1.5grms. I am eating 4-5 smaller meals a day, these consist of chicken, steak, pork and vegatables, basmati rice and to keep up the protein intake i will be buying whey protein but that wont be for 2 or 3 weeks, also will it be worth buying Creatine as well. Sometimes i use prawns as a protein source but no other fish, (I hate Tuna and the like.) I take a multi vit every morning at the moment as well, also drink as much water through the days as poss. ROUTINE. Tuesday. chest and triceps, 5 times 1 min on bag warm up. Flat bench press, 20 rep warm up. light. 10. 7. 7. 5. Incline press, 15 rep warm up. light. 10. 8. 6. Decline press, 15 rep warm up. light. 10. 8. 6. I up the weight per set. Dumbell flyes, 3 sets of 12 constant weight not to heavy. lying tricep extentions, 15 rep warm up. light 10. 8. 6. tricep pushdowns, 12. 10. 8. Thursday, legs and back. 5 min warm up on bag. leg extentions, 20 rep warm up. 4 * 12 up weight per set. Squats, 20 rep warm up. 12. 10. 8. 6. I go heavy up through the sets with these as i love them. reverse lying leg curl, 20 rep warm up. 10. 8. 6. Calve raise, standing with 4 * 30 rep sets. barbell, Bent over rows, 20 rep warm up. 12. 10. 8. 6. Close grip 20 rep warm up. pulldowns, 12. 10. 8. Wide grip 12. pulldowns, 10. 8. Sunday, Shoulders and biceps. 5 min warm up on bag. Dumbell side 15 rep warm up. laterals, 3 * 12 with constant weight. seated milatary 15 rep warm up. press, 12. front and rear 10. allternate. 8. 6. standing front 3 * 12 dumbell raise, Shrugs (dumbell) 15 rep warm up. 12. 10. 8. 6. Bicep curls, 15 rep warm up. preacher, 12. 10. 8. 6. The sets on all days that are in pyramid have the weight up as the reps per set come down, unless stated. CARDIO. I walk 20 mins at a brisk rate every morn before breakfast, again i walk the dog on a night, i will be going on longer walks as i get into it. There we go, bloody hell that took ages to write out, i hope a few of you can look at this and point me in the right direction, should i be having a protein shake before and after the gym, am i overtraining anything, anything anyone can help me with would be great, cheers if you do spend the time to read, Mooser

01-09-2005, 01:52 AM	#2 (permalink)
Mooser75 Just loves to Squat. Join Date: Nov 2004 Location: Bristol Posts: 16	PLEASE, SOMEONE HELP ME. __________________ Cheers, Mooser, :lift: WHAT IS THE POINT IF YOU DONT DO SQUATS???:lift:

01-09-2005, 08:03 AM	#3 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,277	Eat enough proteins and fats so that you're only losing 1-2lbs/week. Have your cheat day once a week until you stall. Your cardio sounds fine. Add some more when you stall. Your routine looks horrible, sorry. With that much volume, especially when dieting, you will have to lower intensity so much that you will be doing nothing more than going through the motions when you're in the gym. You are dieting - train to keep as much lean mass as possible, and drop all the isolation work. Keep the volume low for now. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

01-09-2005, 09:16 AM	#4 (permalink)
NikiE UK-Muscle's Top Babe Join Date: Feb 2005 Location: Ilfracombe! Posts: 1,524	Hello!! You look a big guy!! Really solid!! Hope all goes well, you have certainly come to the best place for some great advice off these guys!! __________________ I'll go to the gym...one day!! :p Maybe to use the sun bed!! ;)

01-09-2005, 09:28 AM	#6 (permalink)
Kel Miss UK-Muscle Siren Join Date: Jan 2005 Location: North East Posts: 1,086	Welcome to the board mate, stick around you will find everyone very helpful __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. KEL Better to have tried and failed than never to have tried at all!

01-09-2005, 01:48 PM	#7 (permalink)
Ginsters somebody stop me! Join Date: Nov 2004 Location: in a house in yate bristol,england Posts: 15	hey buddy jas here. post a picture of your calves and see what other people think off them! (unbelievable mate) he just loves to squat, i wish i could say the same being so tall! hes paranoid of wearing shorts! __________________ Ging:axe: er power

01-09-2005, 03:49 PM	#8 (permalink)
Harry EFBB Winner Join Date: Oct 2003 Posts: 3,340	The thing that you've got to do IMO is set your goals and stick with them, try not to get distracted from what you are trying to acheive. Robdog is a prime example of how a big lad can get focused and change himself. I also think that diet is very personal to each individual and that you need to find what works best for yourself. Just keep the Protein and good fats high and cut the Carbs and get rid of the Saturated fats, but do this all at the level that suits you. Good luck with your aims and keep us updated so that we can help support and motivate you. All the best Harry

03-09-2005, 01:12 AM	#9 (permalink)
Mooser75 Just loves to Squat. Join Date: Nov 2004 Location: Bristol Posts: 16	Cheers for all the replys people, Me just had time for quick look, will take a better look when i have a little more time, I got to take the dog out for her nightly walk and see what the people of the night are getting up too on the way home from there merry nights out. LOL. Thanks again to everybody that has replyed to my plea. And to Ginsters, We will have to get some pics done if im to post one of my calves. __________________ Cheers, Mooser, :lift: WHAT IS THE POINT IF YOU DONT DO SQUATS???:lift:

03-09-2005, 08:57 AM	#10 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,177	Hi mate welcome to the board... i agree with Big concerning your training far too much plus you should keep your reps in the 6-8 range doing 5 reps won't help burn the fat and build muscle.. the cardio is fine but like Sam69 has pointed out you should increase this i would advise 40min per day at least. my training partner is a big guy at christmas he was 21st-2lbs when he went on holiday 3 weeks ago he had dropped 5st-4lbs i placed him on a pretty restrictive high fat/Protein low carb diet... it was tough but rob stuck to the diet..i will post it up for you mate if you are intrested... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Nutrition is your greatest anabolic agent everything else is just the icing on the cake

03-09-2005, 09:35 PM	#11 (permalink)
Ginsters somebody stop me! Join Date: Nov 2004 Location: in a house in yate bristol,england Posts: 15	id like to see that diet mate. still plenty off fat to shift cheers ginsters aka jas;) __________________ Ging:axe: er power

05-09-2005, 03:04 AM	#12 (permalink)
Mooser75 Just loves to Squat. Join Date: Nov 2004 Location: Bristol Posts: 16	Hello again to everyone, Right had a good read of all the posts, great stuff, cheers to everyone who said hi. Just wondering now if anyone can post up a routine that i could follow, i can get to the gym on a Tuesday, Thursday and a Sunday, so a three day would be best. So far thanks to Big and Samurai i have changed round what i have been doing but would like a routine with the main compound exercises in. My training partner Ginsters and i are a little lost, we are beggining to understand everything about all the different angles like, sleep, diet and training but just need a push in the right direction in adding it all together. This is why we are looking for any help in the area above.:o Our goals are more or less the same, to loose the fat but gain as much lean mass as possible, (the same as a lot of fat men i should think?) Also to Pscarb, if you do have time to post a diet up for me to have a look at and follow that would be brilliant,:beer1: Thanks again, __________________ Cheers, Mooser, :lift: WHAT IS THE POINT IF YOU DONT DO SQUATS???:lift:

08-09-2005, 12:21 AM	#13 (permalink)
Mooser75 Just loves to Squat. Join Date: Nov 2004 Location: Bristol Posts: 16	Quick update, Smashed my 1 rep max records this week,(bench press, squat, deadlift) Diet going okish, This worries me though, Body weight has gone up by nearly ten pounds in just over three weeks, im hoping this is water as my waist size has not gone up,:o Pscarb HELP please.:o Have seen the gains in strength in the last three weeks doing the routine i posted above, just not to happy with order and exercises, can anyone post a good routine to follow useing mainly compound movements, over a three day split as im afraid i may overtrain. Have also upped the cardio to 40-60 mins a day as well. As i have said any routine and diet anyone could post would be great, __________________ Cheers, Mooser, :lift: WHAT IS THE POINT IF YOU DONT DO SQUATS???:lift: