musclebuilder

Can any one suggest a good bodybuilding routine. I am 18 stones 6lbs. I need to lose body fat. I also need some diet advice on what I should eat. It's really hard admy deit.
Thank you.

LondonGeezer

have you considered doing a 2-3week detox?

eating fruit & veg all day everyday for 2-3weeks and ONLY fish on the days you absolutely cant take it no more but not making it a habit.

and water as the only source of liquid.. in 3weeks if you aint down from 18stone mate il retire from what i love most.. training!!

hackskii

Diet for fat loss.
Basic Compound exercises for size and strength.

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Scott


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Jimmer

When I diet I do I high protein,low carb and moderate to low fat regiem. The key for me is keeping protein at 1.5g per lb of LBW (lean body weight). I make the rest of my calories up from carbs and fats.

I weight train as heavy as I can to complete 12/8/6 repetions respectivly. I do not do as many sets as when I am trying to gain mass. For engery and time purposes.

I do weights first then cardio at the end of the session. Brisk walking at the highest possible incline. I do this as it is lower impact on the knees also you potentially lose less muscle mass than jogging/running. I also do cycling somtimes.

I would say with a good clean diet and cardio 4-5 times a week depending on your training regeim the average person will lose between 1-2 lbs a wk. Larger people may lose more initially.

musclebuilder

I thought about detoxing my self but wasn't sure how. Detoxing flushes all the bad toxins ou right? And other stuff that aint good for you. I was thinking Of a high protien diet. As for training should I train each body part twice a week.

Jimmer you really natural for 6 years. Did you start training 6 years ago. You ever takin steroids. You look ripped in your avatar.

Jimmer

M8, I first started training at 18 until i was 21. Not very strick with diet or training though. Had extremly bad case of tonsilitis and went from 13st (BF 22%) down to 9.5 over 6 months because I couldn't eat!!

So I count my training from then. age 21. However correct nutrition and diet didn't come until the final couple of years natural training. I went from 9.5 st up to 11-11'7 st naturally and was quite definied and muscular at this weight BF approx 9-11%

So yes I am 6 yrs natural training. Only just started roids,and only done/doing very light ones minimal gains minimal side effects. I now weight 13 st but am currently not as ripped as before (14%-15%).

My Avatar pic is BF at 9% weighing approx 12 st (very strick diet and no alcohol). After my first course only 4 wks on a steroid given to women and children (light). However I looked like that before the course only 6-7lbs lighter.

I acheived this when I researched diet and nutrition and changed that part of my training. That was/is the biggest factor in how you look.

RE: Training split
if you are training naturally I would train every bodypart once a wk maybe a 4 day split,well at least thats what I did/do. If your main goal is fat loss then cardio and keeping active is key,not alcohol or junk food.

WongFuHung

it seems every one on this forum is on steroids appart from me!

DB

yeah great idea... have no protien and loose all the muscle mass u have and be generally unhealthy from the lack of nutrients in your body.. nice one:axe:

try carb cycling and cardio mate

train 2 times a week with weights...basic compounds

2 sets of

squats
deadlift
military press
bench press
wide grip chins
bent over rows

each time u train... cardio every day 30mins in the mornin medium intensity after some caffiene and a tiny glass of OJ

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WongFuHung

I have a knee injury what would you suggest to replace squats.

I tend to use step ups on the bench and lunges at the mo.

DB

can u leg press mate? hack squat? lunges are good but u need to lep press or squat imo

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hackskii

Or a good way to rehab an injury is the bike, make sure you are tied in with toe straps, this will develop the hamstrings and the quad.

Actually there is more support with hamstring work (leg curls) than quad work for knee injury.
Many knee injuries are due to either tracking of the knee, or a muscle imballance, doing hamstring work and calf stretching is a great idea for rehab.

If the injury is severe, kicking in a pool holding on to the side is a good way of therapy, low impact and low resistance for blood to aid in the healing and regain movement.

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WongFuHung

I love squats the problem is every time i do them my right knee clicks and hurts for the next few days.

I train from my own garrage to i dont have leg press.

I am squating all the way down and have tried squating half way and it still does it.

I have tried heavy step ups onto a bench and lunges but as scot says nothing quite matches the squat.

I would like any advice on any movement that could be incorparated into a bulk building routine as a replacement.

thanks for your advice

hackskii

Well, squatting hurts my knees too, if I dont have the right toe in or toe out, right width, they bugg the hell out of my legs.

Today ironically, I did front squats and had little trouble with my knees. But they will take some time getting used to.

Hack squats, leg press, lunges, leg extensions all are an option/options.

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Scott


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