leeince

ok, where do i start?? Im 29 yrs old and have finally decided that its time to stop abuseing my body and get it in to shape. Im 6' 2" and weigh about 12 and 1/2 stone (175lbs), i have a thin frame, by that i mean my arms are quite skinny with little muscle and my legs are also skinny but do have muscle, especially my calfs from 6 years play basketball (this was sometime ago).
My stomach and chest is the area im most unhappy with, im a 34" waist(i will be a 36" soon if im not carefull) alot of this is down to takeaways and beer and little to no exercise.
My chest is just starting to look bad, by this i mean im staring to get "bitch tits"( the only thing i could think of to describe them) only slightly but i need to take control now.
I know some pictures would be an easier way for you guys to judge and give me advice and i will put some up but for now i would just like some advice.
What be a good routine to work to?? what exercises on what days, how many reps ect...... I really have know knowledge of body building so any info will be appreciated.
Diet, i need to lose my gut and the fat around my tits but at the same time build my arms and legs, how do i do this and whats the best foods to eat??
Supplements, which are worth using??? Whey protien and creatine are these any good, if not what should i consider.
One last thing and one of the reasons for my life style change, im going to Italy in 4 months to visit a friend i have not seen in 2 years, now i know that 4 months is no time at all and i dont expect miracles but will i be able to see an improvement in my shape in this time (esecially the weight loss).
I hope you dont mind me asking and i hope you can understand what im trying to say in this post, all you help will be greatly appreciated.
Thank you.

EDIT: Here are some pictures to give you a better idea of my shape, I know there not great but if it helps you guys give me better advice then i can put up with the embarrasment, thank you.

nathanlowe

Right first off.

Post your full complete diet
The days you can go to the gym
Your goals

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leeince

Right now my diet is terrible, I eat all sorts, fried food, take aways, cakes crisps, the lot, this and the beer is why some friends and family have started saying "wow, Lee your getting a bit of a belly" So i would like someone to suggest to me a good diet.
I can go to the gym everyday, i have recentley moved 100 miles from family and friends so i need something to fill my evenings and it might aswell be the gym.
My goals are to lose the weight on my stomach and chest and bulk up, i know this will take time but im hoping that as i have i never lifted a weight or dieted my whole life that my body will react will in the beginning.

YetiMan

I am off to bed mate, but have a look around the looseing weight section and getting started, a simple push/pull/leg routine will do you fine. You will get enough rest between each day and you will be doing all core excercises.
Morning cardio is great for looseing the fat, 10g of whey then doing 40 mins walk/bike is brilliant and if so cardio every night.
As for diet I am not good in this part, what I have and have done is different than what people would say. If no one has responded by lunch tomo ill dig up some stuff for you.

nathanlowe

Right im no expert. Have a read in the diet section.
Looking at your stats 6 ft 2 and 12 and half stone. You cant have that much fat on you ?
Im 6ft and 12 and half stone and around 13% body fat.
Post some pictures if available.

Your probably going to want to sort your diet out alot. Its 80% of all your gains. No point going the gym if your going to fill your hunger with mcdonalds. I learned the hard way and from going the gym in june, doing **** workouts and eating ****, i wondered why i had made so little gains.

You mentioned you wanted to bulk up. So gaining size is your goal ? Or would you rather get more strength ?

The typical beginners workout is.
PUSH, PULL AND LEGS

Monday - Push - Bench press, overhead press, dips or close grip bench press

Wednesday - Pull - Deadlift, Bent over row, Chinups, Pullups

Friday - Legs - Squats, Stiff leg deadlifts, calf raises

using rep ranges in the region of 5 x 5, 4 x 6 and 3 x 8

You might also be looking to add in some low intensity cardio for 30minutes after your sessions.



Depending on your fitness though, you might want to focus soley on body weight exercises and build up your core first.
Things like pressups, pullups, chinups, situps, body weight squats, supine rows etc

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leeince

Sounds good m8, any info you can give will help im a total noob and have no idea where to start.

leeince

All that sounds really good and quite simple to start with, i suppose i want size over strength but ive never really thought of it like that,Im going to be radically changing my diet and i think this on its own will make a enormous difference, but do you think i will be able to improve my apperance, especially on the weight side of things before i go to italy (4 months)?? i know to reach my goals it will take years but do you think i will be able to do enough so that im not embarrassed to take my top off when im at the beach

nathanlowe

If you pull your finger out. 4 months will be enough easily. It all depends on how commited you are.

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leeince

Im gonna give it !00% m8, apart from all the health benfits i have my holiday coming up to keep me focused and on task and by that time im hoping ive got my head round it all a bit more, seen some improvment and slighty obssessed (in a good way) about dieting and traning and it becomes the norm.

nathanlowe

4 months will be enough then to make a notable difference.

Whilst im no expert on diet, i suggest reading through the diet section and loosing weight sub forum and just become familar with the types of diet etc.

Also, type in the exercises i suggested on google, and come to terms with them so you have an idea how to perform them etc.

To get your diet sorted, which imo is the main thing needed. Make a topic in the losing weight section. Post exactly what you have, dont just put a list of what you have.

For example - breakfast 7 am - 10 biscutes and cup of tea or maybe crisps
tea - chippy, kfc, or maybe fried chips

If there are a variety of things you might have at tea time, just list them all.

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leeince

ok mate will do, i will post some pics when i have taken them to give you a better idea, thanks for all your help, is there a section of this form where you can keep like a progress diary??

irwit

Try not to have a goal to "look good" for your holiday. Your more likely to overtrain and after the holiday give up. Aim to consistently live a healthier lifestyle day by day and that in 4 months you will look better but in 8 months youll look even better and so on and so on.

You need some serious info on diet mate. Best advice is to get reading !!!

The above routine really works if you are lifting as heavy as you can without losing form. You should be completely battered after that routine.

leeince

I have now added some pictures, i hope they help, now tell what i need to be doing to get rid of that look please..............

YetiMan

For size I am currently doing 3x10. Although 4x8 is good.
I did 5x5 for about 6 weeks to build up a bit of strength. 5x5 is great to be honest. However its more for strength and size is a by product so to speak.
4 months is a long time, honestly morning cardio is king. That will help a lot.
What nathan said is ok, although on wednesday I would add a set of curls. I do
Tuesday, close grip bench press, bench press and overhead press
Wednesday - Dead lifts, Bent over rows, barbell curls, lat pull downs, only because I cant do chin ups/pull ups - So I would say Nathans is good just add a set of curls in.
Sunday - Squats, Lunges, stiff legs deadlifts and calf raises is what I do. Up to you if you add lunges but they ****ing burn.

Because you are a lot lower bf% than me I am not a guru on lower bf%..

Some one should help you a bit more here. I was thinking about it today and I dont wanna suggest a diet being that it possibly would be wrong for you

leeince

Thanks for your input m8, i going to try all the things that you and everyone else suggests and also speak to the guy that runs the gym, from my pictures, how long do you think it will take to get my "man boobs" and beer belly under manners??