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Beginner But Not..Help. - Apr. 22 2008 21:33:00
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RookieOfTheYear
Posts: 21
Joined: Apr. 22 2008
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Hi guys,
This is my first and I'm hoping to get a positive response although I know most would look at this and think "Not again, Not another newbie".
I was once a lazy ass that drank beer and had a gf and pretty much ate what I wanted. I weighed 82kgs at 5"8 and had the physique to go along with it. I didn't care about sport or anything active really. THEN things went pear shaped!
As life does I lost everything and all in a month my life deterriorated or however you spell it.
I ended up in a hospital and hit a spout of depression and in 2 months went down to 65kgs. I ate one piece of toast and my clothes pretty much fell off of me.
I started off a new life as such and rebuilt relationships with friends and a new found one. The gym.I've become totally dedicated to picking up some much needed muscle and now weigh in at a healthy 74kgs with a 18% BF. My only problem is I don't seem to physically look this good.I'm not pushing any more weight than I did 2 months ago, I'm pretty sure my food intake is fooked. I dont have a clue about calories I need to chow. Nowhere seems to be able to tell you in English what portions are good to eat in order to build and tone. It's either "Eat Big, Lift Big" OR "Cardio Till I die, eat low fat and cut like a bitch". I've hit a plateau and have decided to start from scratch.
Any solid "Real Life" advice and not the diet that can only be found in American supermarkets with the "Uncle Sams Lean Chicken Sausages" or the "5 hours of food prep each night with over detailed measurements and my favourite "Obscure organic food that can only be afforded by the rich and famous"?
I need a real life diet eaten by a real life 9-5 worker. Food that ASDA supplies.And supplements that are simple and not the mix and match 300 squid a month supplementcocktail.
Any ideas?
Sorry about the long essay. Being an amateur author and full time gobshyte makes it hard not to over elabourate.
Chris
Sorry about the long story but I just need the advice.
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RE: Beginner But Not..Help. - Apr. 22 2008 22:11:31
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hazaar
Posts: 55
Joined: Jan. 4 2008
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If you want to look better then you have to drop body fat. You can do this without any cardio if you want. Just work out how many calories a day you are eating. Then take off 100-500 (depending how quickly you want to lose the fat) each day. Keep protein as high as it is anyway. Watch your waist go down week by week and your muscles will look better.
Not really such if this is what you want to hear lol.
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RE: Beginner But Not..Help. - Apr. 22 2008 22:38:54
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Maggie
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Joined: Apr. 12 2008
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I'm trying to cut down fat while still getting the protein and energy I need as I'm weight training quite intensively at the moment.
What I'm doing (and seems to be working) is eat big as soon as I've finished a session. As much protein in this meal as possible, each component being packed with it ideally. 1 (or more) tins of tuna + beans or equivilent. It's over 1000 calories in total but it's the biggest meal of my day. Then most days it's about 20 mins cardio much later in the evening, with a smaller meal after this about 10 pm. Bear in mind I have very little for breakfast and lunch is only something small and packed with protein for before the session, typically a bag of nuts. I'm aiming for 2000 calories a day but think I go over most days. Still, I think I'm beginning to look in better shape and definately feel a lot better off after only about 8 weeks training in total and probably 4 weeks following this routine quite religiously.
I don't know if this is proven, people will probably say it's bad for you, but I'd say it's worth a go. I'm by no means an expert and a newbie myself so don't take what I say too seriously.
_____________________________
Age: 16
Weight: 70kg
Max BP: 70kg
Squat: 80kg
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RE: Beginner But Not..Help. - Apr. 22 2008 22:57:15
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RookieOfTheYear
Posts: 21
Joined: Apr. 22 2008
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Sweet advice guys. Any example of a daily meals?
Like, at the moment I'm doing 3000 a day I think:
8am: All Bran and skimmed milk + 1 scoop of Promax Extreme
10:30: By now I have the serious munchies and I eat two slices of Granary bread with Bertolli spread + NLarge(Non training Day)
1pm: Chicken Salad(130g + Copious amounts of salad) + A bit of Salad Cream
4pm: Craving like a bitch again! Quarter pack of almonds. Tuna sandwich.(Granary + Lettuce) +Cyclone(Training Day)
---Train---
6pm: Cyclone
19:30: Salmon with Veg.
10pm: Hungry again! Cottage Cheese and Ryvita
I think my biggest problem is that I am always craving food. Does this mean I'm not getting enough of the essential nutrients I need?
Some days I can't be asked to make sandwiches and salad so I just eat Granary Toast and/or tuna, peanut butter/marmite. Or I cheat with FlapJacks(Non-Hydrogenated fats though)
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RE: Beginner But Not..Help. - Apr. 22 2008 23:06:16
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Maggie
Posts: 15
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You're testing me here, tbh I don't know if I can be much more help.
One thing maybe though, what makes you think it's your diet that's the problem? That looks pretty sound to me...
It could be your type of training. Seems like you might have hit a 'plateau' as you say you havn't up the weight for 2 months. Advice I see given on here to others is to mix up your exercises, or more commonly still, mix around the sets/reps you do. eg if you're doing 3 x 8 on something now...drop the weight and do 3/4 x 12 for a couple of weeks (or the other way round). Or keep the weight the same and go for 4 x 6, 5 x 5 etc.
As I said I'm still new to this game so havn't really seen if this works but I see this advice given to others a lot..
_____________________________
Age: 16
Weight: 70kg
Max BP: 70kg
Squat: 80kg
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RE: Beginner But Not..Help. - Apr. 22 2008 23:21:20
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mike20uk
Posts: 191
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when i hit a plateu i eat more ... fuels my workouts.
if your looking too lose fat and tone up and build more muscle.
why not, increase cardio, eat more, get more protien and lift more ... break past your plateu ..
then cut up in time for summer ?
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RE: Beginner But Not..Help. - Apr. 23 2008 9:02:00
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buzzer
Posts: 1034
Joined: Jul. 26 2006
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post up your workout.
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RE: Beginner But Not..Help. - Apr. 23 2008 9:42:31
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RookieOfTheYear
Posts: 21
Joined: Apr. 22 2008
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Hhhmm. I follow Doug's 4 day split but I've tweaked it slightly.
Monday: Shoulders & Triceps
Smith Mach Shoulder Press ((4) 12,10,8,6)
Reverse DB Flys
Lat Raise
Shrugs
Tri's:
Skullcrushers ((3)10,8,6)
1 Arm Pull Downs
Extensions
Tuesday:Back:
BB Rows (4)
WGrip Pull Ups
CGrip Pull Downs
Single Arm Rows
Abs ( I use Mike Geary's )
Wed: Rest
Thursday: Chest & Biceps:
Bench(4)
DB Inc. Bench
Cable Cross
Flys
Biceps:(3)
21's
Preacher Curl (EZ)
Hammer Curls
Friday: Legs
Overhead Squats(4)
Leg Extensions
Leg Curls
Leg Press
Seated Calf Raise(3)
Standing Calf Raise
Every workout day I do HIIT 10 mins: Row, Bike or Cardio.
I feel good and worked after each workout but on my Rest Days I get the itch and sometimes do hill sprints or do some sprints on the rugby field. I stopped smoking recently and I found that if I keep my chest alive and burning it reminds me of why I stopped. I might be overworking, but I don't feel it at all.
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RE: Beginner But Not..Help. - Apr. 23 2008 12:44:06
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buzzer
Posts: 1034
Joined: Jul. 26 2006
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as a newbie IMO a fullbody workout 3x a wk would be better,and you could do cardio if you have to on none weight days.
The Pros of Total Body Training
• More frequency may be better for increased neuromuscular coordination — this is one crucial component of strength, a big benefit. Practice makes perfect and generally you get a better practice effect by doing it shorter and more often then just one long session.
• You're relatively "fresh" for each exercise since you hit one area of the body and move on, so there's not much of an accumulated specific fatigue effect.
• It's easier to incorporate total body exercises like the Olympic lifts, gymnastics moves, and strongman stuff into this type of routine.
• Essentially all fitness professionals agree that total body is ideal for beginners.
• TBT may better prepare an athlete to handle total body fatigue (as in a game) than split training.
• As Waterbury has pointed out, TBT hits a higher percentage of the total motor units in the body per day than a split plan.
• Because you're working your whole body, TBT may be better at burning calories and promoting fat loss.
• TBT is good for recovery from an injury or a layoff because by default the intensity is reduced so you'll get more out of it practicing more often.
• If you miss a workout or two for the week, you still provided some training stimulus to your whole body instead of neglecting it for that week.
• Having a greater frequency can help prevent undertraining.
• It's easy to implement supersets (antagonistic sets) which save time.
• Easy total body days are harder than easy split days (i.e. total body vs. arms).
• You don't get the deep soreness from a TBT routine that you do from a split routine.
• You can get a good overall workout in only three days a week.
• Personal opinion — I've found that it seems easier to do a hard TBT session without a partner than a hard split program without a partner.
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