Need some help - UK-Muscle Body Building Community

gwuk · 11-04-2005, 07:37 PM

Hello all. I was wondering if you could all help me.
In a few weeks I plan to sign up to a gym to lose those dreaded pounds. I used to be very active a few years ago but since leaving school I've nto had time for the regular sports like I used to.
I want to lose some weight, but at the same time keep my build and tone it up. I was wondering if you could help with this?

- What I am after is suggestions to a good diet, as Im not really too fond on Veg but there are a few fruit I like, such as apples and bananas mainly.

- I am also after advice on what machines to use at the gym or what exercises? I am currently just starting to run everynight to every other night.

- During my time of gaining weight, the first thing to put on weight was my bum. One of the reasons I've left it until now to do anything about this is I do not want to turn this fat on my bum into muscle as I do not want an ass that sticks out too much. I hope you understand what I mean?

These are some of my key points to consider and would REALLY appreciate your help. Thankyou :lift:

gwuk · 11-04-2005, 07:55 PM

Do you think this is true:
http://weightloss4idiots.com/

Truewarrior1 · 11-04-2005, 08:06 PM

the amount lost in a certain amount of time depends on the individual , those far overweight than the lower range overweight people will find it easier to shed bigger amounts faster as the body doesnt want to hold onto it. so imo losing x amount of weight in x amount of days is a bull**** garentee. i wouldnt even attempt to lose weight that fast as to keep muscle. but from briefly skimming through the site it does make valid points after that..

- you cant turn fat into muscle or vice versa

LET THE JOURNEY BEGIN

samurai69 · 11-04-2005, 08:34 PM

Quote:

Originally Posted by gwuk

Hello all. I was wondering if you could all help me.
In a few weeks I plan to sign up to a gym to lose those dreaded pounds. I used to be very active a few years ago but since leaving school I've nto had time for the regular sports like I used to.
I want to lose some weight, but at the same time keep my build and tone it up. I was wondering if you could help with this?

- What I am after is suggestions to a good diet, as Im not really too fond on Veg but there are a few fruit I like, such as apples and bananas mainly.

- I am also after advice on what machines to use at the gym or what exercises? I am currently just starting to run everynight to every other night.

- During my time of gaining weight, the first thing to put on weight was my bum. One of the reasons I've left it until now to do anything about this is I do not want to turn this fat on my bum into muscle as I do not want an ass that sticks out too much. I hope you understand what I mean?

These are some of my key points to consider and would REALLY appreciate your help. Thankyou :lift:

A few more details would be good, Age, height, weight, target weight (appx), sex M/F

All the people here will be able to help more with better info.

You cant turn fat into muscle or vica versa (directly)

Advice on cardio machines or weight machines

gwuk · 11-04-2005, 08:48 PM

Great news that it doesnt turn directly into muscle, thanks

Here are some more info, would greatly appreciate further help in regards to exercises and which of either machines I should use to help me get where I want. As long as they can be found in gyms I will use the ones you recommend.

I am a male, around 6"1 and 15.5 stone (100kg?). I am 20 years old. I dont know what weight I would like to target, Im more interested in gaining a slimmer look and toned body.... ;)

**big** · 11-04-2005, 08:50 PM

Welcome to the board mate!

What's your current diet?

gwuk · 11-04-2005, 10:42 PM

Crap and junk food basically. But want to start dieting now but I want some advice on this as everywhere I read its all about veg mainly and I do not like many vegetables. I don't want to start a diet if you guys are going to tell me different. So I thought I'd wait and get some direct advice.

**big** · 12-04-2005, 06:15 AM

Quote:

Originally Posted by gwuk

Crap and junk food basically. But want to start dieting now but I want some advice on this as everywhere I read its all about veg mainly and I do not like many vegetables. I don't want to start a diet if you guys are going to tell me different. So I thought I'd wait and get some direct advice.

Well veggies are important. But it's primarily about getting the right amounts of protein, carbs and fats.

Eat plenty of lean meats and fish for protein, and try to cut the junk food back to once a week at the most. Your carbs should be fairly minimal since you want to lose weight, and should be coming from non starchy sources (like veggies.. sorry). Supplement your fats with fish oils.

Try to eat small meals often to stabilise your blood sugar levels.

ChefX · 12-04-2005, 12:15 PM

gwuk

(dejavu 4)

try this for diet
[ ] beef
[ ] pork
[ ] chicken
[ ] turkey
[ ] tuna
[ ] salmon
[ ] 2% milk
[ ] eggs
[ ] cottage cheese 2%
[ ] yogurt 2% plain
[ ] whey protein powder (post workout drink)

[ ] asparagus
[ ] broccoli
[ ] green beans
[ ] cauliflower

[ ] pasta linguini
[ ] potatoes
[ ] rice (short & long grain)
[ ] sweet potatoes
[ ] egg noodles
[ ] brown (& wild) rice
[ ] oatmeal, rolled oats (slow cooked)
[ ] multi grain bread

[ ] olive oil (extra virgin)
[ ] butter (unsalted)

[ ] honey (post workout drink)
[ ] berries (breakfast only)
[ ] apples (breakfast only)
[ ] oranges (breakfast only)
[ ] bananas (breakfast only)

[ ] coffee
[ ] tea
[ ] cream (for coffee/tea)
[ ] zero calorie sweetener
[ ] diet soda
[ ] chocolate, dark

try to make your meals stick around a 35p/35f/30c ratio of macronutrients from the above list
keep you calories the same each day
if your not loosing then subtract in 500 more calories a day the next week
if your loosing too fast (aka muscle) then raise the calories by 500 a day for the next week (shoot for 1 to 2 lbs a week of loss maximum)

It is that simple.

As far as exercises. Start with the basics.
Bench
Military press
Bent Over Rows
Pull Ups (or pull downs)
Squats (or leg presses)
Stiff leg dead lifts
Abdominal crunches (weighted)
One leg dumbbell calf raises

aim for staring at 3 or so sets per exercise at 8 reps or so per set, the first two sets are warm ups, rest about 1 minute between

do some cardio a few days as well
try and do a total of 120 minutes a week spread between 3 to 6 days and keep it around 70% or so mhr

keep it simple

IMO LOL

gwuk · 13-04-2005, 04:45 PM

Thanks alot guys

I've been doing really well until I get back from work :(
I have been getting up at 5.30, having a bowl of cereal and going for a jog for around 30 mins. Then I drink some water and off to work I go. Whilst at work I had 2 apples and 1 packet of crisp, but as soon as I get home it's ruined:( Will have to get rid of this junk food to stop the temptation.

Would fish in batter be ok? Basically you're saying I should try the atkins?

ChefX · 13-04-2005, 05:11 PM

LOL

gwuk no atkins is extremely low carb this is nothing like atkins

your way off on protein and fat your just eating carbs

start eating health
lean meats
fruits and vegs
low starch
healthy fats

ratios about 33% of each macronutrient

and where is your weight training?

gwuk · 13-04-2005, 05:24 PM

Ahh, I see

Will be going to the gym when I get some spare cash. Probably next week and will sign up for a month. Thanks for the info

Timmy Smooth · 14-04-2005, 10:23 AM

Along with everything mentioned here, buy some almonds and graze on these throughout the day. This will provide a consistent level of nutrition and energy, without sending your insulin levels soaring, which in turn can inhibit fat catabolism.

11-04-2005, 07:37 PM	#1 (permalink)
gwuk Newbie Trainer Join Date: Apr 2005 Posts: 6	Need some help Hello all. I was wondering if you could all help me. In a few weeks I plan to sign up to a gym to lose those dreaded pounds. I used to be very active a few years ago but since leaving school I've nto had time for the regular sports like I used to. I want to lose some weight, but at the same time keep my build and tone it up. I was wondering if you could help with this? - What I am after is suggestions to a good diet, as Im not really too fond on Veg but there are a few fruit I like, such as apples and bananas mainly. - I am also after advice on what machines to use at the gym or what exercises? I am currently just starting to run everynight to every other night. - During my time of gaining weight, the first thing to put on weight was my bum. One of the reasons I've left it until now to do anything about this is I do not want to turn this fat on my bum into muscle as I do not want an ass that sticks out too much. I hope you understand what I mean? These are some of my key points to consider and would REALLY appreciate your help. Thankyou :lift:

11-04-2005, 08:06 PM	#3 (permalink)
Truewarrior1 Hulking Out! Join Date: Jan 2005 Location: london Posts: 1,824	the amount lost in a certain amount of time depends on the individual , those far overweight than the lower range overweight people will find it easier to shed bigger amounts faster as the body doesnt want to hold onto it. so imo losing x amount of weight in x amount of days is a bull**** garentee. i wouldnt even attempt to lose weight that fast as to keep muscle. but from briefly skimming through the site it does make valid points after that.. - you cant turn fat into muscle or vice versa LET THE JOURNEY BEGIN __________________ When You Dance With The Devil You Wait For The Song To Stop. Currently HULKING OUT!

12-04-2005, 12:15 PM	#9 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	gwuk (dejavu 4) try this for diet [ ] beef [ ] pork [ ] chicken [ ] turkey [ ] tuna [ ] salmon [ ] 2% milk [ ] eggs [ ] cottage cheese 2% [ ] yogurt 2% plain [ ] whey protein powder (post workout drink) [ ] asparagus [ ] broccoli [ ] green beans [ ] cauliflower [ ] pasta linguini [ ] potatoes [ ] rice (short & long grain) [ ] sweet potatoes [ ] egg noodles [ ] brown (& wild) rice [ ] oatmeal, rolled oats (slow cooked) [ ] multi grain bread [ ] olive oil (extra virgin) [ ] butter (unsalted) [ ] honey (post workout drink) [ ] berries (breakfast only) [ ] apples (breakfast only) [ ] oranges (breakfast only) [ ] bananas (breakfast only) [ ] coffee [ ] tea [ ] cream (for coffee/tea) [ ] zero calorie sweetener [ ] diet soda [ ] chocolate, dark try to make your meals stick around a 35p/35f/30c ratio of macronutrients from the above list keep you calories the same each day if your not loosing then subtract in 500 more calories a day the next week if your loosing too fast (aka muscle) then raise the calories by 500 a day for the next week (shoot for 1 to 2 lbs a week of loss maximum) It is that simple. As far as exercises. Start with the basics. Bench Military press Bent Over Rows Pull Ups (or pull downs) Squats (or leg presses) Stiff leg dead lifts Abdominal crunches (weighted) One leg dumbbell calf raises aim for staring at 3 or so sets per exercise at 8 reps or so per set, the first two sets are warm ups, rest about 1 minute between do some cardio a few days as well try and do a total of 120 minutes a week spread between 3 to 6 days and keep it around 70% or so mhr keep it simple IMO LOL __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* *The Regimen X Bodybuilding System by The Family of X* In the great Greek poem by Constantine Cavafy titled "Ithaka," We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself.

13-04-2005, 05:11 PM	#11 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	LOL gwuk no atkins is extremely low carb this is nothing like atkins your way off on protein and fat your just eating carbs start eating health lean meats fruits and vegs low starch healthy fats ratios about 33% of each macronutrient and where is your weight training? __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* *The Regimen X Bodybuilding System by The Family of X* In the great Greek poem by Constantine Cavafy titled "Ithaka," We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself.

11-04-2005, 07:55 PM	#2 (permalink)
gwuk Newbie Trainer Join Date: Apr 2005 Posts: 6	Do you think this is true: http://weightloss4idiots.com/

11-04-2005, 08:48 PM	#5 (permalink)
gwuk Newbie Trainer Join Date: Apr 2005 Posts: 6	Great news that it doesnt turn directly into muscle, thanks Here are some more info, would greatly appreciate further help in regards to exercises and which of either machines I should use to help me get where I want. As long as they can be found in gyms I will use the ones you recommend. I am a male, around 6"1 and 15.5 stone (100kg?). I am 20 years old. I dont know what weight I would like to target, Im more interested in gaining a slimmer look and toned body.... ;)

11-04-2005, 08:50 PM	#6 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,406	Welcome to the board mate! What's your current diet?

11-04-2005, 10:42 PM	#7 (permalink)
gwuk Newbie Trainer Join Date: Apr 2005 Posts: 6	Crap and junk food basically. But want to start dieting now but I want some advice on this as everywhere I read its all about veg mainly and I do not like many vegetables. I don't want to start a diet if you guys are going to tell me different. So I thought I'd wait and get some direct advice.

13-04-2005, 04:45 PM	#10 (permalink)
gwuk Newbie Trainer Join Date: Apr 2005 Posts: 6	Thanks alot guys I've been doing really well until I get back from work :( I have been getting up at 5.30, having a bowl of cereal and going for a jog for around 30 mins. Then I drink some water and off to work I go. Whilst at work I had 2 apples and 1 packet of crisp, but as soon as I get home it's ruined:( Will have to get rid of this junk food to stop the temptation. Would fish in batter be ok? Basically you're saying I should try the atkins?

13-04-2005, 05:24 PM	#12 (permalink)
gwuk Newbie Trainer Join Date: Apr 2005 Posts: 6	Ahh, I see Will be going to the gym when I get some spare cash. Probably next week and will sign up for a month. Thanks for the info

14-04-2005, 10:23 AM	#13 (permalink)
Timmy Smooth Banned Join Date: Nov 2004 Location: Camden, London, via Cardiff. Posts: 2,794	Along with everything mentioned here, buy some almonds and graze on these throughout the day. This will provide a consistent level of nutrition and energy, without sending your insulin levels soaring, which in turn can inhibit fat catabolism.