Your thoughts?

Re:Your thoughts? (Gooo)

Fri, 06 Nov 2009 09:15:55 GMT

Excellent...thank you for that.

All looks good to me, the only slight issue I would have is with deadlifts, as I injured my lower back a couple of years back, and really want to take it steady for the time being.

Could I replace these with something else? If so, suggestions?

Re:Your thoughts? (All4n)

Thu, 05 Nov 2009 22:20:34 GMT

Compound exercises are the main exercises that work various muscles at once and not just one muscle (isolation exercise).

Back/biceps
Deadlifts (5x5 or 3x3)
Bent over rows (2x6-8)
Chin ups (2 sets to to failure)
EZ bar curls (2z8)

Chest/triceps
Bench press (5x5)
Dumbbells flyes (2x8)
Close grip bench press (3x8)

Legs/shoulders
Squats (5x5)
Good mornings or stiff leg dead lifts (3x8)
Calf rasies (2x12)
Seated or standing shoulder press (5x5 or 3x8)
Front or side raises

Compounds: deadlifts, bench press, squats

Whey/casein blend would be your best bet. Consume for breakfast as you've said and if you like pre training but mix with oats or weetabix for example in both cases.

Re:Your thoughts? (Gooo)

Thu, 05 Nov 2009 21:44:22 GMT

Brilliant...that's pretty much exactly what I wanted to hear.

Incidentally, could you point me in the direction or give me a little advice regarding 'compound' exercises? And what you'r recomended exercises would be in these circumstances?

I take it a reasonable quality Whey protein will suffice for the time being then, maybe some at breakfast on a non fish day, and a shake a couple of hours before training?

Re:Your thoughts? (All4n)

Thu, 05 Nov 2009 20:59:12 GMT

Training split is fine, just remember to focus on compound lifts i.e deadlifts/BB rows for back, squats for legs etc Start the weights now, do you want to loose weight or look better? If the latter, start weight training as you intend to do this anyway,. It's possible you will gain muscle and still drop bodyfat. It will also aid in increasing metabolism (more calories burnt) and improve glucose metabolism (carbs less likely to be stored as fat).

Diet wise increase protein. Add a protein source to breakfast, maybe try quark. The incease in protein will (if training hard/heavy) aid in improving body compostion i.e increasing muscle mass/dropping bodyfat. Also change meal at 3.30pm to at least 4pm (if training at 6pm) and make it a protein/starchy carb meal. For example chicken/pasta dish. Or if needing something quick make a MRP shake/bar.

Protein powder is pretty person dependent on taste wise, but just shop about looking for decent deals. Don't bother with expensive stuff like maximuscle. Nicest tasting is syntha 6 ime (high carb content tho) but cheapest at an "ok" taste is nutrisport 90+ 5kg for £40 usually.

Re:Your thoughts? (Gooo)

Thu, 05 Nov 2009 19:17:33 GMT

Thanks for the reply...

Yeah, lost about 8lbs in nearly 3 weeks training, so good I guess.

Obviously, weights are going to become more of a focus, but not sure when the right time to start is?

I've thought about incorporating a 3 day split in along with my cardio 5 nights a week....

Monday - Back/Bi's
Wednesday - Chest/Tris
Friday - Shoulders/Legs

As and when I do so, I would like to incorporate a shake into my daily diet...

Suggestions on which protein to go for would be great, and when exactly I should incorporate it?

Re:Your thoughts? (loz_86)

Thu, 05 Nov 2009 15:24:30 GMT

looks ok

protein is quite low but your main goal is fat loss so thats not too much of a problem

include plenty of fiberous vegetables, you've got some healthy fats from the fish, starchy carbs, lean proteins. all good

how are you doing so far? looking better?

Your thoughts? (Gooo)

Thu, 05 Nov 2009 11:09:42 GMT

First of all, I'm new over here...so hi...and I hope this is in the right section?

Started training again 3 weeks back, after a 2 year lay off due to injury initially, and, well, you know how it goes...couldn't really get back into it etc...

I've put a couple of stone on over the last couple of years, and really lost my shape...having gone from 8% bf to nearer 18%!

Looking to get myself sorted and back on the road to fitness again...

General goal is to get my bf% down, before I hit the weights hard again, and try to put the size on...so would like some advice on whether my diet is good at the moment, what I can improve on, needs to be included etc...

Bit of background...

I'm male, 24, 5'9 and 18% bf...I'm currently at the gym 5 nights a week hitting the cardio hard to shed the pounds, with some mixed weights thrown in...

Diet currently...

8.00am - 2 Weetabix or a slice of wholegrain toast with macarel.
10.30am - Banana
1.00pm - Meat with veg.
3.30pm - Raisens (handfull)
7.30pm - Chicken/Lean meat with brown rice/wholegrain pasta and maybe a tomato sauce/some veg.

I train about 6pm each evening, and have my main meal after...

I go to bed about 10pm ish, and get plenty of sleep...

Would appreciate your thoughts...?