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A little help along the way!

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DaveyCrush
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2006/07/17 13:04:40 (permalink)
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A little help along the way!

Well here I go,

Just a little bit of info to let you know the Why and hopefully you guys can help me with the How.

I'm living in Arbroath at the moment and was down at the Fast & Modified car show yesterday in Edinburgh. It was a scorching hot day. Cars gleaming, loads of folk, not much clothes on. I've always been a bit on the 'fatboy' side of things and it never really bothered me that much but yesterday it kinda did. Seeing lassies wanderin about in bikini's and blokes with their tops stripped off made me think "why can't I be that confident"! Simple answer is that my weight and the way I look bothers me enough that I would never do it.

So there's what's made my descision for me. I wanna look better feel more confident and hopefully by next year wander round in the sun with my top off. Knowing my luck our marvellous scottish weather will read this and bring the rain.

I've been going to the gym for a year and in that time have managed to loose a couple stone through Cardio and using the machines. From what I've read I should be using free weights more and keeping the cardio up but any advice along the way would be really good!

First post almost over, I'll post up some stats in my next post along with my diet and some pics if I can be brave enough.

Any advice is always welcome!!!

Davey

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#1

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    ice_mach
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    RE: A little help along the way! 2006/07/17 13:14:06 (permalink)
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    Hey mate good on you for making the change to live healthy and look good, welcome to MT and your best bets are to read around on the site the articles, and dont be afraid to ask questions, always willing to help.
    #2
    nico
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    RE: A little help along the way! 2006/07/17 13:39:05 (permalink)
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    good luck mate. I know exactly what you mean about not having the confidence to walk around with your top off. keep working hard, you'll get there.
    #3
    DaveyCrush
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    RE: A little help along the way! 2006/07/17 16:58:53 (permalink)
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    Cheers guys,

    Already lots of encouragement. Spent most of the day lookin through the various posts on here and I can see there's plenty of experience and knowledge on this site.

    Gonna see if I can get some one at the gym to run through the main free weight excercises that I'll need to build a good solid routine tonight. If anyone from the Arbroath sports centre gym or Arbroath in general reads here then help would be great.

    First probably stupid question which is probably in the wrong place. What is whey protein? do I need it? and where do I get it from. Noticed it in some of the posts on the diet forum.

    Stats and pics asasp.........
    #4
    BaggedE30
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    RE: A little help along the way! 2006/07/17 17:38:40 (permalink)
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    protein is used in the building of muscle tissue. You get it in meats and fish and lots of other food. There definately worth getting if your gonna get more into lifting. You should aim for around 1 gram of protein to 1 lb of your lean body weight

    24yo, 6 2, 19 st
    personal bests -
    bench 205 x 1
    deadlift 230 x 1
    atf squat 135 x 5
    db shoulder press 60 x 4
    #5
    DaveyCrush
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    RE: A little help along the way! 2006/07/18 21:33:32 (permalink)
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    Well Bagged, dinner was a peppered turkey breast with two quark and bread crumb stuffed Peppers, so hopefully I'm going some of the way towards getting more protein and some veg there. I think its gonna be fairly easy for me to get more protein in my diet cause I've dropped the chocolate so anytime I get a craving I pop into the fridge and get some cooked chicken or if I've maxed out on that I'll grab some fruit.

    My diet is as follows:

    6:00 - Wake up and go for a 30 min run
    7:00 - Breakfast is usually a couple slices of toast with some cottage cheese or Porridge or wheetabix with some fruit + a cup of coffee(trying to limit this as I know I drink too much)
    10:00 - chicken/turkey salad sandwich - possible coffee but again I'm cutting down
    12:00 couple pieces of fruit and another chicken/turkey salad sandwich
    3:00 - another coffee break....suggestions as to what to eat here!
    4:30 - Training - its been suggested in the diet forum I mix up a whey protein shake for after this, I'll see about buying some soon
    6:00 - Dinner is usually chicken/fish with pasta/tatties and veg
    8:00 to 10:00 - Need a suggestion for somethin nice and filling to eat here as I always find I'm still a bit hungry at this time.

    Did a little measuring too tonight so here goes

    Age - 26
    Height - 5'10"
    Weight - 95kg....doh
    Bodyfat - god knows, was around 21-23% last year, someone can tell me what they think once I get some pics up
    Neck - 17"
    Chest - 43"
    Waist - 36"
    Biceps - 17"
    Quads - 24"
    calfs - 17"

    17 seems to be the magic number for me. The not so magic numbers and the bits that bother me the most are my waist and chest. There's muscle there believe me but its just hiding for now. I'm hoping the running will help get the bodyfat down.

    Fat Bas***d signing out

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    DaveyCrush
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    RE: A little help along the way! 2006/07/18 23:17:49 (permalink)
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    One more post for this evening,

    The gym was quiet the night so I got a chance to try most of the exercises to make up my routine.

    Main ones were as follows:
    Bench - 60kg's as this was my first go
    Squat - managed 80kg's but I was toiling with the bar rubbin my back of neck/shoulders i need to stop bein a pussy and get used to it!
    Deadlifts - didn't do these but I can see from other posts they'll be a good one to do
    Shoulder press - managed 25kg dumbell in each hand, but my shoulders are really weak from dislocation whilst doin silly things kayakin.
    Wide Grip pull ups - Haha managed one and a half at body weight so I can see there needs to be some real improvement here, will do lat pulldowns till I can manage a little better
    Dips - for some reason these were much much easier, I managed 3 sets of 6 reps at bodyweight.
    Tricep pull downs

    Next is a good routine! Any thoughts???

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    ice_mach
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    RE: A little help along the way! 2006/07/18 23:21:07 (permalink)
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    To be honest a simple routine plus cardio should do you well. How many days you looking at going etc?
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    DaveyCrush
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    RE: A little help along the way! 2006/07/18 23:23:40 (permalink)
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    Probably three days with monday to friday morning cardio!
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    ice_mach
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    RE: A little help along the way! 2006/07/18 23:32:55 (permalink)
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    Ok perfect

    Routine

    Warm-Up
    Jumping Jacks- 4x30 secs
    Star Jumps- 4x30 secs
    Burpees- 4x30 secs
    Situps- 4x15

    Workout
    3-4 sets of 12-15 reps per exercise
    Squats
    Push ups
    Dips
    Pull ups
    Lunges
    Bent Over Rows

    Repeat this workout 2-3 times per week. And dont raise the weight the second and/or third time you do the workout in the week. Ie

    Week 1
    Day 1- add weight
    Day 2- repeat workout done on day 1
    Day 3- repeat workout done on day 1

    Week 2
    Day 1- add 1.25 -5 kgs to all lifts
    Day 2- repeat workout done on day 1
    Day 3- repeat workout done on day 1
    #10
    DaveyCrush
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    RE: A little help along the way! 2006/07/19 00:14:48 (permalink)
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    Cheers for that ice,

    I was kinda expecting an answer along the lines of a split seperating body parts for each day. I like the idea of yours as it seems fairly simple.

    Will I not get pretty tired doing that many reps in each set then repeating the excercises after only one days rest?

    Sorry for questioning your routine mate, I'll give it a shot as I have no other tried routine to gauge from.

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    ice_mach
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    RE: A little help along the way! 2006/07/19 00:17:40 (permalink)
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    if you manage your fatigue ie dont push the routine, and use a reasonable weight it should be ok.
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    DaveyCrush
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    RE: A little help along the way! 2006/07/20 14:01:25 (permalink)
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    Right much thought has now gone into this.

    I have looked through your posting on the routines Ice. I have decided to go for a push pull legs/abs routine with a 5x5 type set/rep range as this is what I've been using for a little while on the machines. Gonna use a three day split.

    Question - I have been running/fast walk/jogging everymorning this week until today. I just found it way to difficult to get out of bed at 6:00. Don't get me wrong I do enjoy going for my run but if I'm too tired to get up and do it is it ok for me to fit in 30-45 mins cardio after my workout?

    Lol maybe the tiredness can be put down to my girlfriend visiting last night
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    ice_mach
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    RE: A little help along the way! 2006/07/20 15:32:27 (permalink)
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    ORIGINAL: DaveyCrush

    Right much thought has now gone into this.

    I have looked through your posting on the routines Ice. I have decided to go for a push pull legs/abs routine with a 5x5 type set/rep range as this is what I've been using for a little while on the machines. Gonna use a three day split.


    My postings I dont get you?

    ORIGINAL: DaveyCrush

    Question - I have been running/fast walk/jogging everymorning this week until today. I just found it way to difficult to get out of bed at 6:00. Don't get me wrong I do enjoy going for my run but if I'm too tired to get up and do it is it ok for me to fit in 30-45 mins cardio after my workout?



    Do your cardio whenever, its a common misconception that doing them first thing in the morning somehow burns more fat or whatever. You burn the same amount of energy whether done at morn, afternoon, night.

    Also how long have you been training? Are you accustomed to compounds and 5x5?

    If the answer is no to the later, do 3x10 instead of 5x5 on the split, as your joints and tendons wont be strong enough for something such as 5x5
    post edited by ice_mach - 2006/07/20 15:33:00
    #14
    DaveyCrush
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    RE: A little help along the way! 2006/07/20 20:03:23 (permalink)
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    I think its just the link in your signature ice. One says definitive guide to training the other says You don't use a split?

    I've been training for about a year and a half previous to my recent bout of 'bloody hell I want a body I can actually show off'. I understand what you mean about the compounds and 5x5 as I had been following something similar but because the gym I went to was extrememly commercial they didn't really have much of a weights room. I'm new to free weights but not the training.

    Cheers on the cardio, was just thinking if I feel I can manage that amount after I've done my weights then that should be ok but just wanted to quantify that.

    Looking forwards to starting my new routine!
    #15
    Tyreman
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    RE: A little help along the way! 2006/07/20 20:30:09 (permalink)
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    Hi there. There is one fundamental I have learned after 4 years of fitness training but only 6 months of serious lifting and cardio is- VARIETY. No matter what your program is ALWAYS vary it at least every 4 weeks. I found this out the hard way ! I probably read articles hundreds of times but never did take any notice. Believe me these guys know what there talking about. Varying your routine/program will not only develop your muscles, it will keep you interested ! Good luck and welcome to your new life !!
    #16
    DaveyCrush
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    RE: A little help along the way! 2006/07/24 14:51:59 (permalink)
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    Well Cardio is out of the way for today!

    Bloody cat woke me up at 4 in the morning so I went for a 30 min jog. Haha if you see a nutter running walkin round arbroath at 4 in the morning say hi, its only me!

    Its a push day in the gym today, gonna be as follows:

    Bench press
    Dips
    Shoulder press
    Pec Dec

    Gonna do some more cardio and see if I can't drop some more weight.

    The cars been in for a service and MOT so regardless how much cardio I did today my wallet will be lighter!

    Strength Courage Honour
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