PK GRAPPLER

I've been told my traing routine is crap. What would any body suggest. I'm quite fat now and my main goal is to be shreded thanks for the help. I'm going to change =my diet to all protien.

mark

OK PK, you have been offered advice on training and diet before, but I will endeavour to reiterate it again for you.

Training to gain strength with the emphasis on loosing weight.

2 full body workouts/week Monday and Thursday.

Full body workout:
Chest: bench press 3* 8-12
Back: Bent over rows 3* 8-12
Shoulders: dumbell press 3* 8-12
Legs: Squats 3* 8-12
Biceps: barbell curls 3* 8-12
Triceps: barbell extension 3* 8-12

Make sure you warm up, and push yourself on these exercises making sure your last set is very hard to complete......evey workout try and squeeze a few extra reps out. when you manage to do all 12 reps, increase the weight next time.
This is quite a small workout because you need to concentrate on the cardio for a few months to get your bf down.

Cardio:
Mon, Wed, Thurs, Sat.
30-40 mins on the bike or treadmill.....jogging speed so you are slightly breathless. No need to puff and pant like a lunatic, if there is a heart rate monitor then you are looking at the 130-140bpm range.

Diet to loose weight:

Don't just eat protein, a healthy balanced diet will do just as well. Aim for numerous small meals through out the day. This will stop you getting hungry and snacking and enable you to digest the food and use it productively.
You will be looking at eating 180-200g of protein/ day in the form of chicken, steaks, tuna, turkey, salmon.
Aim for about 200g of carbs/day in the form of brown rice, sweet potatoes, oats, basmati rice and wholeweat pasta.
Eat some veg with each meal.
Avoid rubbish like crisps, fizzy drinks (diet coke is ok) sweets, cakes, ready meals and fast food
Drink loads of water 2+ litres/day.

You have to be consistant. Doing this for a week or two will make little difference. You have to ask yourself how much you really want to get in shape as opposed to just talking about it.

__________________
Mark


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Bigdav

Just a word of warning, if your as out of shape as i think you may be, start slow

Dont change stuff too radically, cut out the junk from your diet slowly and get yourself and you pallette used to blander(and healthier) foods

I remember you putting up that your 18 stone, Big hint here, DO NOT RUN/JOG
it'll kill your joints faster than anything, especially if your not in shape

Your best bet is the crosstrainer and the bike, and walk as far as you can every day. If you have time walk to college, and back from college, make the pace brisk and it''ll help you shed weight easy.

The weights system above is good for a newbie, just dont try to push too far too fast, it just slows you down in the long run.

you mentioned you were on the body for life programme, ive got to say that if you follow that system its pretty good for stripping you down, and its good in that it lays it all out for you.

Try the system above for a few months and see how you get on, if it doesnt work, try something else, if that doesnt work , try another system. Thats how the majority of us got to where we are now.

Its all about having the patience and willpower to stick to your goals, no matter what gets in your way.

lastly, id try for at least 3litres of water per day, even more due to your size

Best of luck, stick to it and keep us informed

__________________
Height - 5' 11"
Weight - 235
Chest - 48"
Waist - 35"
Arms - 18"
legs - 28"
Calves - 17"

Bench - 130 * 6
Squat - 150 * 6
Deads - 160 * 6

PK GRAPPLER

Hi Mark I was wonder about weight what shoul it be for the sets and usually I do boxing on a bag for cardio I don't get tired on a bike it just hurts my legs.

SA12

Make sure your eating clean foods split into about 4 - 6 meals a day as keeping your digestive system active is important in raising your bodys inbuilt fat burning ability. Dont take this the wrong way, I don't mean eat 4 - 6 big meals, high in calories... Concentrate on slowly bringing down your daily calories and splitting the amount you eat up into these meals.

Don't run on the treadmill as BigDav pointed out above. If you are over weight this will kill your joints and put you off doing cardio in future sessions.

Instead stick to rowing machines / cross trainers.

Marks weight suggestions seems cool

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SA12


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mark

No specific weights - just do a weight that you feel comfortable with to start with and build up as I said.....3 sets of 8-12 reps....when you complete 12 reps, move up a weight and drop back down to 8 reps then progress through the reps again until you hit 12, up the weight and reset the reps......and so on.

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Mark


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