henteaser

Hello everyone!

My name is Rob and I have been lurking the forums for the past few months, both for infomation regarding my own targets, and for inspiration when the motivation gets down.

Firstly, would just like to say I really enjoy thjis forum, you seem like a top bunch of lads and lasses and as such have made it easy for me to step up and ask some questions.



About me;

• 5'7
• 11 stone
• slim build
• average fitness (cardio)
• Flabby gut, if you can beleive it...

Targets

• 12 - 13 stone
• athletic build
• Above average fitness (cardio)
• loose gut obviously and get them ab's visible (i know they are there somewhere!)

Workout (All using 1 x 10kg dumbell)


Takes approx. 1 hour, twice per week.....

• Biceps Curls 3 sets of 10 (last set to fail)
• Weighted Sit-ups 3 x 10 (bumbell on chest, last set to fail)
• Weighted Pushups 3 x 10 (I use a back pack with 10 kg, last set to fail)
• Skull crushers? (Is this the right term? ie Dumbell in both hands behind head, extending straight above to get triceps, last set to fail)
• Squats, with same backpack as pushups, hands on head.
• Calf raise, with back pack as above

(Only left leg with the calf raises....due to severe difference in muscle mass on calfs....long story but basically I have a very imobile left ankle and as such is difficult to work the left leg to due lack of movement in the ankle.)


I do all this at home. Bit stuck for the money to get a gym membership. But am open to a flaming about this...


I concentrate on form. I don't swing the dumbell around, and for now this might not seem like a lot but I can definatelly feel a good pump and I now my CNS has taken a good battering;


...I find it difficult to get to sleep the night of work out...feel a bit "wired" or "tingly" is the only way i can describe it, or like the onset of the flu feeling, but feel fine the next day, maybe a little muscle soreness.


Advice I need for my workout please..;

I do this twice per week, but I dont split, I do all these in the one session.

Is this too much, or enough for my targets?

Should I maybe do a 2 day per week split? (legs 1 day a week and upper body 1 day a week???)

Any advice on working with what I have available? any different exercises to try with the equipment I have?



Cardio

Rowing machine twice per week (not on workout days).

16 minutes "HIT" style.

I use the timer on the machine, 30 seconds medium pace, then 15 seconds flat out, then 15 seconds rest.

Repeat for 16 minutes.

Any thoughts?



Diet (typical day)

Meal 1: Whey (soemtimes with oats). 2 x whomeal toast with eggs (fried in little olive oil)

Meal 2: Tin of tuna (or mackeral) and loads of boiled broccoli

Meal 3: Peanuts, or peanut butter on toast as snack

Meal 4: Whey

Meal 5: 2 x chciken fillets (grilled or fried in olive oil) with loads of veg, grilled or roasted, including broccolli ,carrots, parsnips, sweet potato, peppers, courgettes etc. whatever i have in my big box of veggies at the time...

Meal 6: Another tin of tuna or mackeral

Meal 7: (if i can handle another.... a Whey before bed.)


I drink 2 - 3 litres of tap water a day.


Dont eat any sugary stuff, sweet fruit or fruit juice. Just water and tea (see questions...)




My thoughts;

Carbs. I will have rice or potatoes with my evening meal every now and again.

But on the whole, have tried to get carbs right down in my everday diet other than the ones from the veg.

I can definately feel my body "craving" more normal carbs like the rice, pasta etc...

even after a mountain of veg i get a weird hunger feeling, not like normal hunger but more of a "I need a bowl of pasta to feel full!!"

Also, I try and stay away from wheat as much as possible, I can handle a couple rounds of toast but anymore than this i feel sluggish all day, maybe a slight gluten allergy who knows.

I enjoy eating "clean". It makes me feel great and am enjoying the diet.

Saturday night I eat whatever I feel like, but even then its usually something pretty good, like grilled fresh chicken kebabs, a curry made with fresh chicken fillets.. etc.



Questions (Go easy on me!! )



1.Are my targets achievable? (ie make muscle AND loose some body fat) and with such novice equipment?


2.Tea. I drink 3 - 4 cups of tea with semi-skimmed milk.

Is tea good or bad for what Im trying to acheive..?


3.Protein. Am I getting enough?


4.Carbs. More, less or the same?


5. Workout, I realise I need to get to a real gym. I have a set of free weights (dumbells) and a rower.

Can I do it with this equipment?


6. I **** like a camel. (I drink 2-3 litres water a day) Is this normal?


7. I love my fruit but have a little "insulin paranoia" so try and stay clear of anyhting sweet.

Bananas ok?


8. My only supplement is whey powder. Bit reluctant to shell out for anything else but am open to suggestions.


9. Whatto have after workout and cardio. Currently I down a whey asap after both. I heard some "simple sugars " aswell but not sure why....??

Honey? If so...how much?


9. Red wine.... SORRY!! but yes, me and the missus enjoy a glass of red wine every now and again.

Am I throwing away all the other efforts with this? I dont drink everyday for sure, but maybe once, twice a week we have a glass with dinner.

Thoughts?






Ok thats pretty much it (besides im dying for another ****... lol ) but im sure I will think of some more stuff to ask.

Thanks in advance for any replies and apologies for yest another "critique me" thread!!



PS. sorry if this is the wrong forum, but it feels this is best for what im am trying to achieve...cut but keep/make muscle