RETURNING AFTER A 10 YEAR BREAK (lol) HELP PLEASE - UK-Muscle Body Building Community

TYSON · 30-08-2004, 03:41 PM

PLEASE HELP IF YOU CAN.

MANY YEARS AGO WHEN I WAS IN MY TWENTY`S I USED TO WORK OUT, EAT PROPERLY AND USE STERIODS. I WAS IN GREAT SHAPE AND HAPPY WITH MY SELF. THEN AS WE ALL DO I MET THE GIRL OF MY DREAMS, DIDNT HAVE THE TIME TO TRAIN, PURCHASED A HOUSE AND STARTED A FAMILY. TEN YEARS ON I AM NOW A MESS AND NEED SOME HELP FROM YOU GUYS.

IM STILL FAIRLY STOCKY AND HAVE A LARGE CHEST BUT EVERYTHING IS COVERED IN A LAYER OF FAT AND TO BE HONEST IM VERY UNHAPPY WITH MY STOMACH. I NOW WANT TO GET BACK INTO THE LIFE STYLE THAT I USED TO LOVE AND WOULD BE GRATEFULL FOR ALL HELP.

IM LOOKING TO START PUTTING ON THE MUSCLE AGAIN STERIOD FREE AND LOOSE THE FAT WHICH IS THE PRIORATY FIRST. IM STARTING TODAY 30-08-04 AND WILL BE EATING AS FOLLOWS UNLESS YOU CAN ADVISE.

MEAL 1........................PROTEIN SHAKE
BANNANA
MULTI VITAMIN
MEAL 2........................TUNA AND SWEETCORN SANDWHICH
MEAL 3........................CHICKEN
BROWN RICE
GREEN BEANS

TRAINING

MEAL 4........................PROTEIN SHAKE
BED TIME....................L CARTINE TABLET

I WILL BE DRINKING WATER THROUGH THE DAY AND IF I GET HUNGRY I WILL EAT FRUIT . WILL THIS AT LEAST GET ME STARTED ON THE LOSS OF THE FAT AND IS THEIR ANYTHING ELSE I SHOULD OR SHOULDNT DO

WEIGHTS MON-WED-FRI
STATIONARY CYCLE TUE-THU-SAT
SUNDAY REST.

ANY HELP WOULD BE APPRECIATED AS I AM A BIT OUT OF TOUCH THESE DAYS
THANKYOU

**hackskii** · 30-08-2004, 05:09 PM

Well, I feel at first to use basic compound exercises to start with. Lets build up some muslce first and this you will notice will come pretty fast as muscle has memory.
If you are more concerned about losing some weight then try and use carbs that are lower in the glycemic index or (GI). There are some posts in the article section on the GI.
I would for sure start the weights today.

**Jimmy** · 30-08-2004, 05:48 PM

NOt a bad start there tyson, I'm impressed as you know how to eat pretty well already.

I fear you have restricted yourself a little too much and after a couple of weeks you will have used much of your stered glycogen and may snack too much.

The fruit when hungry is an excellent idea for a start. When the time comes that your appetite gets the best of you, add another meal in there simmilar to the ones already mentioned above.

I feel your body may object to such low fat so a supplement of olive oil or flax may be good with every whole food meal (1 tbsp) as well as a little cold water fish every few days.

One last thing is to allow your self a cheat meal twice a week, guilt free. This meal will help keep sanity and help keep the Mrs!!! LOL

Good luck tyson

TYSON · 30-08-2004, 06:08 PM

Do i take that to mean that i should build muscle faster and easier due to the memory of a muscle than if i had never lifted a weight before even after ten years ? Also i see every body seems to say stay away from bread, pasta ect: if you want to loose weight but when i used to train i lived on pasta and tuna so does this no longer belong in the body building scene now ? i think i have to have a little bread a day as i seem to get weak or dizzy if i dont get enough carbs so i assume this would be ok.

AS FOR THE WEIGHTS I WILL BE DOING MY FIRST SESSION TONIGHT AT 8PM, THE FIRST FOR 10 YEARS, PROBALLY WONT BE ABLE TO MOVE TOMMOROW lol

CHEERS M8

TYSON · 30-08-2004, 06:15 PM

THANKS JIMMY,

I WAS HOPING I HADNT FORGOT ALL THE BASICS FROM YEARS AGO AND YOUR ADVICE ON MY DIET HAS BEEN TAKEN ONBOARD. I HAVE NEVER USED OLIVE OIL THOUGH DO I JUST POUR THIS OVER MY TUNA OR SOMETHING. YOU MENTION A CHEAT MEAL THAT SOUNDS BLOODY GOOD TO ME BUT WHAT DO YOU MEAN, DO I TAKE IT THAT ONCE IN A BLUE MOON I CAN HAVE A PIZZA OR IS THAT CHEATING TO MUCH.

AGAIN AS I SAID TO THE OTHER BLOKE WHO WAS KIND ENOUGH TO REPLY, I USED TO EAT PASTA, POTATOES ECT: IN MY YOUNGER DAYS BUT ADMITTADLY I WAS BULKING UP IN THEM DAYS BUT IT SEEMS WEIRD TO ME TO COME BACK TO THE SPORT AND READ I SHOULDNT HAVE THESE THINGS NOW....ANY ADVICE ON THIS ?

I WANT TO GET BIG AGAIN BUT BEFORE ANY THING THE GUT HAS GOT TO GO.

CHEERS M8

**Jimmy** · 30-08-2004, 06:17 PM

yes, muscle memory means that your tissue will grow very fast to where it once was

pasta and bread are ok but gluten can cause problems with some people

I have a theory that it promotes oestrogen but dietitions disagree with that

one day they will agree MWA HA HA

damagedgoods · 31-08-2004, 09:12 AM

Tyson - What's been said already is 100%.

I had a 8 year break from lifting - and found that it all came back really fast. I started to get new personal bests on my lifts after about 7 months. It is now a year on down the line and I am stronger (and bigger) than I ever have been.

Best of luck with it all and keep you self motiviated.

TYSON · 31-08-2004, 08:05 PM

THANKS FOR THAT, I THOUGHT I MIGHT BE FLOGGING A DEAD HORSE BUT ITS GOOD TO SEE SOME ONE ELSE WHO HAS BEEN IN A SIMALAR SITUATION. ONE QUESTION TOO ADD, I AM HAVING 300GRAMS OF CHICKEN BREAST DAILY TO HELP LIFT MY PROTEIN INTAKE BUT I WORKED OUT THE CALORIES ARE OVER 500, SURLY EVEN THOUGH THE FAT IS LOW, I WONT LOOSE THE EXTRA POUNDS IS THIS TRUE.

**Jimmy** · 31-08-2004, 09:40 PM

neglegable

try not to get too caught up with kcals, it just confuses the issue

TYSON · 05-09-2004, 03:55 PM

STUCK TO DIET FOR A WEEK NOW, EXCEPT ONE BAD DAY WHEN VISITED FRIENDS, TRAINED TWICE ONLY THIS WEEK AS ITS THE FIRST WEEK I HAVE RETURNED AND DIDNT WANT TO OVER DO IT AND ON TOP OF THAT DONE THE STATIONARY CYCLE FOR 20 MIN ON FOUR EVENINGS AGAIN JUST TO GET STARTED AND I HAVE LOST NOTHING AT ALL NOT EVEN A BLOODY POUND OF FAT. WHAT NOW ?

Lee · 05-09-2004, 05:11 PM

It will take time mate.

BUT there is nothin to suggest that what have burnt off in fat you have gained in muscle.

keep it up though, things will come together

TYSON · 08-09-2004, 10:59 AM

IS ATKINS A GOOD IDEA JUST FOR 1 MONTH TO LOOSE THE FAT AND THAT WAY START BUILDING THE MUSCLE ON A BETTER BASE SO TO SPEAK.

ANY ADVICE WELCOME. LOOKING TO START ATKINS TOMMORROW THURSDAY 9TH UNLESS OTHER WISE ADVISED. IM GOING ON HOLIDAY IN OCTOBER AND WANT TO LOOSE WEIGHT FAST.

megatron · 08-09-2004, 11:46 AM

I'm no expert on this at all but from what I understand it is VERY difficult to build muscle AND burn fat, you need loads of cals for the muscle building. to loose fat you cave to be keytonic (I think that is the correct useage of the word) which means you have to lower your Kal intake. As somebody said to build muscle and loose fat you would need a PHD in nutrition. (unless your on gear).

If it were me I would do the muscle building part, to get ur muscles back to sise (allegedly it wont take long). Then get into loosing fat. Just me though im sure others will have more ideas.

TYSON · 08-09-2004, 11:56 AM

THANKS FOR REPLY, I SEE WHAT YOU ARE SAYING AND IT MAKES SENSE BUT GIVES ME ANOTHER TOPIC TO ASK ABOUT IF ANY ONE HAS VIEWS.

WHATS BETTER TO LOOSE THE FAT BEFORE BEGINING A WEIGHT TRAINING PERIOD OR BULK UP THE MUSCLE FIRST THEN CUT UP AFTER OR EVEN MORE TO THE POINT DOES IT MATTER WHICH OPTION YOU TAKE ?

**hackskii** · 08-09-2004, 12:49 PM

Atkins will give you good success. I know people that lose about 12 lbs in 14 days. Now granted some of this will be water but some will be fat too.
I would workout while doing Atkins for the added benefit.
It works great if you do it right.
Several articles in the article section or dieting section. If you are frusterated then why not give it a shot for a couple or few weeks?

30-08-2004, 03:41 PM	#1 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	RETURNING AFTER A 10 YEAR BREAK (lol) HELP PLEASE PLEASE HELP IF YOU CAN. MANY YEARS AGO WHEN I WAS IN MY TWENTY`S I USED TO WORK OUT, EAT PROPERLY AND USE STERIODS. I WAS IN GREAT SHAPE AND HAPPY WITH MY SELF. THEN AS WE ALL DO I MET THE GIRL OF MY DREAMS, DIDNT HAVE THE TIME TO TRAIN, PURCHASED A HOUSE AND STARTED A FAMILY. TEN YEARS ON I AM NOW A MESS AND NEED SOME HELP FROM YOU GUYS. IM STILL FAIRLY STOCKY AND HAVE A LARGE CHEST BUT EVERYTHING IS COVERED IN A LAYER OF FAT AND TO BE HONEST IM VERY UNHAPPY WITH MY STOMACH. I NOW WANT TO GET BACK INTO THE LIFE STYLE THAT I USED TO LOVE AND WOULD BE GRATEFULL FOR ALL HELP. IM LOOKING TO START PUTTING ON THE MUSCLE AGAIN STERIOD FREE AND LOOSE THE FAT WHICH IS THE PRIORATY FIRST. IM STARTING TODAY 30-08-04 AND WILL BE EATING AS FOLLOWS UNLESS YOU CAN ADVISE. MEAL 1........................PROTEIN SHAKE BANNANA MULTI VITAMIN MEAL 2........................TUNA AND SWEETCORN SANDWHICH MEAL 3........................CHICKEN BROWN RICE GREEN BEANS TRAINING MEAL 4........................PROTEIN SHAKE BED TIME....................L CARTINE TABLET I WILL BE DRINKING WATER THROUGH THE DAY AND IF I GET HUNGRY I WILL EAT FRUIT . WILL THIS AT LEAST GET ME STARTED ON THE LOSS OF THE FAT AND IS THEIR ANYTHING ELSE I SHOULD OR SHOULDNT DO WEIGHTS MON-WED-FRI STATIONARY CYCLE TUE-THU-SAT SUNDAY REST. ANY HELP WOULD BE APPRECIATED AS I AM A BIT OUT OF TOUCH THESE DAYS THANKYOU

05-09-2004, 03:55 PM	#10 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	WHATS GOING WRONG STUCK TO DIET FOR A WEEK NOW, EXCEPT ONE BAD DAY WHEN VISITED FRIENDS, TRAINED TWICE ONLY THIS WEEK AS ITS THE FIRST WEEK I HAVE RETURNED AND DIDNT WANT TO OVER DO IT AND ON TOP OF THAT DONE THE STATIONARY CYCLE FOR 20 MIN ON FOUR EVENINGS AGAIN JUST TO GET STARTED AND I HAVE LOST NOTHING AT ALL NOT EVEN A BLOODY POUND OF FAT. WHAT NOW ?

30-08-2004, 05:09 PM	#2 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,337	Well, I feel at first to use basic compound exercises to start with. Lets build up some muslce first and this you will notice will come pretty fast as muscle has memory. If you are more concerned about losing some weight then try and use carbs that are lower in the glycemic index or (GI). There are some posts in the article section on the GI. I would for sure start the weights today.

30-08-2004, 05:48 PM	#3 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,489	NOt a bad start there tyson, I'm impressed as you know how to eat pretty well already. I fear you have restricted yourself a little too much and after a couple of weeks you will have used much of your stered glycogen and may snack too much. The fruit when hungry is an excellent idea for a start. When the time comes that your appetite gets the best of you, add another meal in there simmilar to the ones already mentioned above. I feel your body may object to such low fat so a supplement of olive oil or flax may be good with every whole food meal (1 tbsp) as well as a little cold water fish every few days. One last thing is to allow your self a cheat meal twice a week, guilt free. This meal will help keep sanity and help keep the Mrs!!! LOL Good luck tyson

30-08-2004, 06:08 PM	#4 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	Do i take that to mean that i should build muscle faster and easier due to the memory of a muscle than if i had never lifted a weight before even after ten years ? Also i see every body seems to say stay away from bread, pasta ect: if you want to loose weight but when i used to train i lived on pasta and tuna so does this no longer belong in the body building scene now ? i think i have to have a little bread a day as i seem to get weak or dizzy if i dont get enough carbs so i assume this would be ok. AS FOR THE WEIGHTS I WILL BE DOING MY FIRST SESSION TONIGHT AT 8PM, THE FIRST FOR 10 YEARS, PROBALLY WONT BE ABLE TO MOVE TOMMOROW lol CHEERS M8

30-08-2004, 06:15 PM	#5 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	THANKS JIMMY, I WAS HOPING I HADNT FORGOT ALL THE BASICS FROM YEARS AGO AND YOUR ADVICE ON MY DIET HAS BEEN TAKEN ONBOARD. I HAVE NEVER USED OLIVE OIL THOUGH DO I JUST POUR THIS OVER MY TUNA OR SOMETHING. YOU MENTION A CHEAT MEAL THAT SOUNDS BLOODY GOOD TO ME BUT WHAT DO YOU MEAN, DO I TAKE IT THAT ONCE IN A BLUE MOON I CAN HAVE A PIZZA OR IS THAT CHEATING TO MUCH. AGAIN AS I SAID TO THE OTHER BLOKE WHO WAS KIND ENOUGH TO REPLY, I USED TO EAT PASTA, POTATOES ECT: IN MY YOUNGER DAYS BUT ADMITTADLY I WAS BULKING UP IN THEM DAYS BUT IT SEEMS WEIRD TO ME TO COME BACK TO THE SPORT AND READ I SHOULDNT HAVE THESE THINGS NOW....ANY ADVICE ON THIS ? I WANT TO GET BIG AGAIN BUT BEFORE ANY THING THE GUT HAS GOT TO GO. CHEERS M8

30-08-2004, 06:17 PM	#6 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,489	yes, muscle memory means that your tissue will grow very fast to where it once was pasta and bread are ok but gluten can cause problems with some people I have a theory that it promotes oestrogen but dietitions disagree with that one day they will agree MWA HA HA

31-08-2004, 09:12 AM	#7 (permalink)
damagedgoods Looking Freaky Join Date: Oct 2003 Location: Wisbech Posts: 763	Tyson - What's been said already is 100%. I had a 8 year break from lifting - and found that it all came back really fast. I started to get new personal bests on my lifts after about 7 months. It is now a year on down the line and I am stronger (and bigger) than I ever have been. Best of luck with it all and keep you self motiviated.

31-08-2004, 08:05 PM	#8 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	THANKS FOR THAT, I THOUGHT I MIGHT BE FLOGGING A DEAD HORSE BUT ITS GOOD TO SEE SOME ONE ELSE WHO HAS BEEN IN A SIMALAR SITUATION. ONE QUESTION TOO ADD, I AM HAVING 300GRAMS OF CHICKEN BREAST DAILY TO HELP LIFT MY PROTEIN INTAKE BUT I WORKED OUT THE CALORIES ARE OVER 500, SURLY EVEN THOUGH THE FAT IS LOW, I WONT LOOSE THE EXTRA POUNDS IS THIS TRUE.

31-08-2004, 09:40 PM	#9 (permalink)
Jimmy UK-Muscle Moderator Join Date: Aug 2003 Location: Forest gym crawley Posts: 4,489	neglegable try not to get too caught up with kcals, it just confuses the issue

05-09-2004, 05:11 PM	#11 (permalink)
Lee Made in Liverpool Join Date: Jun 2004 Location: Liverpool Posts: 1,047	It will take time mate. BUT there is nothin to suggest that what have burnt off in fat you have gained in muscle. keep it up though, things will come together

08-09-2004, 10:59 AM	#12 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	IS ATKINS A GOOD IDEA JUST FOR 1 MONTH TO LOOSE THE FAT AND THAT WAY START BUILDING THE MUSCLE ON A BETTER BASE SO TO SPEAK. ANY ADVICE WELCOME. LOOKING TO START ATKINS TOMMORROW THURSDAY 9TH UNLESS OTHER WISE ADVISED. IM GOING ON HOLIDAY IN OCTOBER AND WANT TO LOOSE WEIGHT FAST.

08-09-2004, 11:46 AM	#13 (permalink)
megatron Just ignore him Join Date: Apr 2004 Posts: 4,106	I'm no expert on this at all but from what I understand it is VERY difficult to build muscle AND burn fat, you need loads of cals for the muscle building. to loose fat you cave to be keytonic (I think that is the correct useage of the word) which means you have to lower your Kal intake. As somebody said to build muscle and loose fat you would need a PHD in nutrition. (unless your on gear). If it were me I would do the muscle building part, to get ur muscles back to sise (allegedly it wont take long). Then get into loosing fat. Just me though im sure others will have more ideas.

08-09-2004, 11:56 AM	#14 (permalink)
TYSON Looking Freaky Join Date: Aug 2004 Location: UK (Bedfordshire) Posts: 731	THANKS FOR REPLY, I SEE WHAT YOU ARE SAYING AND IT MAKES SENSE BUT GIVES ME ANOTHER TOPIC TO ASK ABOUT IF ANY ONE HAS VIEWS. WHATS BETTER TO LOOSE THE FAT BEFORE BEGINING A WEIGHT TRAINING PERIOD OR BULK UP THE MUSCLE FIRST THEN CUT UP AFTER OR EVEN MORE TO THE POINT DOES IT MATTER WHICH OPTION YOU TAKE ?

08-09-2004, 12:49 PM	#15 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,337	Atkins will give you good success. I know people that lose about 12 lbs in 14 days. Now granted some of this will be water but some will be fat too. I would workout while doing Atkins for the added benefit. It works great if you do it right. Several articles in the article section or dieting section. If you are frusterated then why not give it a shot for a couple or few weeks?