boro62

Hi all dont know where to start so thought i would join this site and hope someone can help. Ive been going to gym on and off for years but it is only a fitness gym and i just get on with doing whatever i feel like doing, Problem is when i get there i just feel tired all the time. I also find it really hard to gain wait but very easy to lose it, I was told i had a very high metabolism, I work shifts driving buses so dont eat at regular times and dont seem to have a very big appitite, have been taking weight gain drinks but wife keeps complaining cos it upsets my stomach.Need srious help here guys just want to be not embarrassed to take my shirt off in public, Also problem ive got is i`m 6`5 so i just look tall and thin all the time. I`m 44 so maybe a bit late in life to change much but would like to give it a go just to give me a bit of self confidence.

weight 14st 8lb
fat 19.5

ps Anybody local know of decent gym with trainer to put me on the right track thanx for any help.

cheers kev

now for the embarrasing bits lol.

Attached Images

	tn_kev1.JPG (5.9 KB, 328 views)
	tn_kev2.JPG (6.2 KB, 320 views)
	tn_kev3.JPG (5.2 KB, 318 views)
	tn_kev4.JPG (5.3 KB, 320 views)
	tn_kev5.JPG (6.1 KB, 324 views)

ParaManiac

Hello Kev,welcome.First off,its not too late to start training and you can change you're physique - which probably aint as bad as you think it is anyway!

However you must find a good diet and training routine to make these changes.Working shifts is no excuse for you're poor lifestyle,it just means you have to put that bit extra in.

In summary you should be combining a healthy diet which includes eating approx every 3 hours with weight training and cardio 3 or 4 times a week.

As with all newbies,in order for the lads to give you more help,post up your current training routines and frequency along with your diet and advie will be given.

ParaManiac

The tiredness is probably due to poor hydration and/or a lack of decent nutrition prior to your workouts.Do you have a recovery(pwo) shake.

SARGE

never too late to make a change mate

AussieMarc

welcome to the board mate.. the lads here are great - they will have you fighting fit in no time. its never too late.

i used to train a 70 year old in an electric wheelchair.. he didnt think it was too late !

boro62

Thanx for the replies i knew i could count on people to try and help, Sorry for the delay in replying back as i have just finished work. Right this is where i will probably get slated as this will be my biggest downfall, me thinking that if i eat the likes of kentukies macdonalds fried breakfasts pizza`s parmo`s etc that i will pile the weight on:crazy:. So today i intend to try and change all that with your help, this probably still isnt the right food to be eating but i think it might be a start in the right direction.

Today
0930 2 cups of oats with 1/2 pint of milk

1300 Pasta/Tuna/Beans and boiled potatoes

Drink
6 scoops of weight gain powder with 1pt of milk
3 whole eggs/choc ice/2tbl spoons of peanut butter
mixed together (tastes like snicker bar)Mmmmmmmm


1600 1/2pt of weight gain drink as above


1830 Grilled BBQ Burger in white bun/Potato pieces in breadcrumbs
Lettuce/tomatoes/cucumber


2100 1/2 pt weight gain drink
1 Pear

As far as the gym goes well anthing goes at the moment till i find the right exercises i need to be doing, I`ve mainly been doing just upper body exercises but as mentioned earlier i tired quickley. It would be the same routine.
monday
3 x 10 pec dec
3 x 10 x over cables
3 x 10 dumb bell presses
3 x 10 Lat pull down bar
20 sit ups
1/2 a bottle of water i dont seem to drink very much all day for some reason, Even when i`m eating i dont drink.

tues off

wed as monday

thur off

fri as monday

sat off

so now i hear you all say " no wonder you look like you do" But thats why i took the time to come on this site and someone to give me that kick up the a**e that i need. Also with this weight gain i am drinking its making me feel very bloated and not wanting to eat is this normal.

thanx your replies are very much appreciated.
kev

ARNIE

how far could he do on the treadmill?lol

bow chika wow

welcome to the board......not been here long myself but so far all the fellas seem nice, and always willing to help a fellow gym go-er. good luck

Bulldozer

Hey buddy, welcome to the forum.

Your in the right place to find all the answers you need mate.

Dont put yaself down either mate, your condition aint that bad. Its never too late to improve on it either.

Good luck

genan

hi mate,

This is just my take on this so take it' with a grain of salt..

i think you really need to sort your diet out if you want to see results. even your new diet looks inadequate. :( you rely on wieght gainers to build muscles? is it the malto+dextro type of weight gainer? i say use wg only as a PWO drink, otherwise you will gain weight but no muscle (=fat). meal1= porridge and whey meal2 looks ok. meal3= rice+chicken meal4=same as above meal4=how much fat and protein? also white bun=bad lastsupper= protein drink or chicken, no CH except veggies

but dont take my word for it, do yourself a favour and educate yourself by reading all the articels you can find on nutrition&bodybuilding. also work it out how much you should eat, very important. As for training, pick a whole body workout programme and stick to it for a month. See if it works and you got gains in strength and muscle. Go heavy and work intensively. Use freeweights and compound excersises. Squats, deadlifts, bench press are good to build overall mass. Forget cables. Use machines sparingly. Work systematically, always know WHAT you are doing, and WHY you doing it. Know how nutrition and excercises work together to build muscles. Learn to isolate the muscles.

Educate yourself! You cant do this halfheartedly! Finally, if you eat a cheatmeal or are too tired to go to the gym, dont be hard on urself, we all humans. Good luck and happy bulking!:hungry::lift:

Bulk1

I am sure I will be proved wrong..lol.. but my own thoughts are.. you dont wanna be bulking if your already 20% fat?! you wanna lean up to 12-15% then bulk.. if your bulking at 20% by the time your done u'll be a big lard ball.. lean up and then bulk.

You dont look bad at all... in just a few months u can really work wonders with the right work and diet.

All the best...

Jimmy

not necesarilly true buddy

a good clean bulker will still lose BF

also, if he adds 7lbs of muscle and stays the same fat...his bf% will have dropped anyway

he doeant actually carry that much fat....he just has a small frame and not much muscle

once he gains muscle, the balance will change

Bulk1

cheers Jimmy.... but I think it would be very difficult for a natural guy to gain 7lbs of pure muscle and get lean at the same time? i always believed eating more cals to bulk or reducing cals to cut are 2 seperate things? and cardio is a large part of cutting whilst it isnt involved (that much if at all) when bulking.

How can you naturally add 7lbs of muscle and get lean at the same time? I'm ready to start... :lift: (i can only maintain my muscle at best when leaning up)

Jimmy

he has very little muscle on his frame...this tells me he hasnt been doing things quite right all this time

over a year it is not uncommon for people to gain 5-7lbs+ with the right training and diet, even when natural

also, tying in with what i said earlier....even staying with the same BF....if you gain musle, the fat looks less, and the % drops

imagine a deflated balloon with 1lb of butter smeared around it....now blow up the balloon....its still 1lb of butter....but how thinly spread does it look?

by eating a clean bulking diet, it will be possable to lose most of the fatty apearance with a little patience and determination. In fact, it may even be possable for him to even lose a few lbs of actual body fat if he stays strict!

thestudbeast

a recomp once you first get your diet on track is'nt out of the question as jimmy says. Boro as your diet is based around this weight gain drink can we have the ingredients or what type (brand) it is. If it's full of cheap fillers like Maltodextin and Dextrose this could be another reason for your lack of energy and a primary reason for your abdominal fat. Overall I agree you don't look to bad and it won't take long till your looking great.