grjones

Hi guys,
Needed to post this as i really need some support and ideas....
As you can tell by my pictures need to loose a fair bit of weight and want to bulk up with muscle.

Ideas in terms of training, diet and suppliements....
Currently doing cardio at the gym 4 times a week,

Current weight is 21 st 4 lbs aprox 300lbs.

Been reading lots on the forum, here and others and feel this may be the best one. some of you guys look brilliant.

I just want to keep it really simple for the moment as its all pretty new..

Any tips would help me loads,

Cheers Gary (Basildon Essex)

ah24

First thing I would do is unlike some suggest - take your first 4-6 weeks in the gym nice and steady.

What I would do is carry on with your 4 times a week cardio, then in 2 weeks time maybe bump it up to 5 and step up the intensity and so forth.

Track your calories using fitday.com for a week - then post back on this thread saying how many calories you ended up with for each day - then we'll look through the foods, quantities etc.

Too many people suggest jumping straight in at the deep end, just keep it simple for now, keep plugging away. When you've got those total calorie numbers in, we'll address the diet. Then 4-5 weeks down the line we'll look at changing the training.

This way your constantly progressing - the key to success.

Well done at getting it started and posting up on here. Good luck - any questions feel free to drop me a PM on here or E-mail at AH-Fitness@hotmail.co.uk

grjones

Thanks... That is a great reply... I will def take on board what you have said and keep posting on here... Am off to dign up to fitday now. Cheers.

Will also add you to msn, thanks for that. Gary

paarke

Hi Gary,

Just wanted to wish you luck really. I'm doing the same thing and trying to shift some excess poundage at the moment. Really enjoying the gym though which is a good start and I've lost a few pounds already.

grjones

Cheers Paarke. Really appriciate that mate. Cheers! Will let you know how I get on and good luck to you also! Have you posted any before pics? Where you at with the training at the mo?

Spangle1187

As above nice and steady at first, you dont want an injury now just start to find your feet.
A good tip write down what you eat in a day and then see what small changes you can make to different meals, adding in some extra fruit and so on. Scribble down you daily food and post on the diet forum and let people have a look.
Good luck with your goals

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grjones

Thanks alot Spangle, will keep notes on what im eating for sure... also filling in a online fitday calorie intake... cheers for the advise

paarke

Got no pics at the moment, I've trained off and on for ages but really started seriously a couple of weeks ago. I forgot how much I liked it! Found a really good gym in Acocks Green and they're giving me lots of advice. Trying to be good with the diet too.

grjones

Glad you have got a good gym. The gym i go to is absolutly shocking! Its run by the Council so i dont know what to expect for £21 a month.......
The CV equipment is ok and some of the weights are pretty good. The staff are pretty much shocking and limited to what they know.

However it does serve a purpose... I will be looking to join a better gym once i have reached my short term goals...

paarke

Well if it gets you started thats the main thing. And I'm sure loads of people on here will be happy to help out.

grjones

Lots of people have already been of great help and i really appriciate it. Look forward to updating with some results in the near future....

I have joined a few other forums and to be honest most of them are usa based.... This one has been by far the best for support. Thanks guys.

Spartan301

How tall are you Gary?

Have you done any training sports before?

grjones

Hi Spartan, I am 6ft2, I have been in and out the gym on and off since i was about 19, Nothing too serious though and with pretty much no knowledge on what i was doing, certainly not to any schedule or routine.

Over the last few years have done bugger all as my pictures show... Only in the last week have i really decided to make a change.

Nidge

Good luck on your goals Gary, it's a hard road but once you start seeing the results you'll keep going back for more. You'll get some great help from the guys on here with your training goals and nutrition.

Good luck Gary.

grjones

Cheers Nidge, thanks for that mate. Already pushing hard and seeing some results. Starting to feel a bit better about the training and weight loss.

Already last week lost 4lbs. down to 21 stone.... got a long way to go but will deff do it.