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Fixing up from being a 'heavyweight'.

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Alexander194
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2009/07/27 06:29:57 (permalink)
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Fixing up from being a 'heavyweight'.

Hi there, seen peopels journals and looks like the first thing to do is introduce myself a little. My names Alex, I'm 18 and up until a year or so ago I weighed almost my age, in a very unhealthy body consistency. Over the 12-16 months I've managed to get rid of alot of that fat, and get myself down to a stable 12 stone or slightly more.

 The problem I'm having now is, I'm still near enough the body shape I was back then, just down scaled, stil flabby/fatty and bodies still quite in a mess.  Though when I explain this to people at my gym for example, I get blank stares as they tell me its all in my head, as I look relatively healthy and in shape, i agree but thats only when wearing cloths though, when the shirt comes off its a different story, and thats the problem I've tried to explain.

   So basically I'm here just looking for a little help and advise, mainly wanting to know if this is a common problem after coming down from being a very unhealthy weight, or if its just a rarish case I could be suffering from?

I do eat 'fairly' well, and muscle train at the moment,  but will post more info on that another post, like I said this was just an introduction on why I'm posting here.  And nice to meet you all :)

,
alex
post edited by Aleexander - 2009/07/28 10:49:21
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    markfj
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    Re:Fixing up after being a 'heavyweight'. 2009/07/27 06:49:49 (permalink)
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    Hi mate

    well done on the progress up till now!

    Good luck with your goals
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    kitty
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    Re:Fixing up after being a 'heavyweight'. 2009/07/27 06:52:21 (permalink)
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    Hi Alex, glad your started the journal. Why don't you start by posting up your diet and training regime. I know you've done this in other posts but it would be good to have everything in one place for the record.

    Good luck. I'll keep popping in to see how you're doing but rest assured even if I do't post, I'll have my beady eye on you
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    Alexander194
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    Re:Fixing up after being a 'heavyweight'. 2009/07/27 08:57:45 (permalink)
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    Hehe sure,  okay well this is what I'm doing at the moment:

    Mon:  Chest/ Tricepts      
     Tue:  CV
     Wed: Back/ Bicepts  / light ab            
     Thur: CV
     Friday: Legs/ Shoulders         

     do a 5 min warmup for each muscle day, 5 mins rower before back workout etc.
    Also throughout the week try and add more cv in, outside the gmy though, and like having the weekends off.

      Diet is I think pretty good, readybreak/banana for breakfasts, orange juice.

    Usually tortilla wraps for lunches, homemade without the fatty dreasings the shop ones come with, so filled with ham/chicken/cheese/lettuce/tomatoe/bit mayo etc. (been advised and thinking to start having different things too, chicken breast with some pasta for example)
     
    Evening meals after my muscle days I have a meat/fish dinner with veg and something like potatoes/omolette etc as a filler.

    And for Tuesdays/Thursdays when I do CV i tend to have either a pasta meal or a homemade curry.
    Sundays roast dinner and saturdays pretty much anything within reason.
     
     Two hours after breakfast have a snack, and two hours after lunches- so trying to keep up the 2-3 hour eating for metabolism. Its usually something like an appel.
    Also if have a desert after a main meal its usually something like yogurt, fruit salard, appel, melon etc- also try and drink a fair bit of water throughout the day.

     Oh just thought I'd Include if its helpful,  I don't smoke and don't drink often, also don't drink caffine, or take anything else like suppliments.

    ,
    alex

     
    post edited by Aleexander - 2009/07/27 08:59:41
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    Sheeps_Clothing
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    Re:Fixing up after being a 'heavyweight'. 2009/07/27 12:01:06 (permalink)
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    Ok mate, your diet needs work but i'm no expert so post it in the Diet section. Sounds like you're not getting enough protein at the moment. You want to be getting at least 200gs of protein IMO.

    What is your exact breakdown of your training? Exercises and sets/reps.

    What weight are you lifting on the basic exercises, i.e. squat/bench/deadlift/overhead press?

    It's not unusual to lose loads of weight and not be happy with how you look, usually because you don't have enough muscle to get the look you want.

    Bodybuilding takes a long time to achieve what you want, especially naturally, so have patience. Do post up a more detailed explanation of your training though.
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    Alexander194
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    Re:Fixing up after being a 'heavyweight'. 2009/07/28 04:58:54 (permalink)
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    Okay sure, well at the moment and always have been using machines/free exercises to train, been told its a safer way especially if you've havn't been shown how to use free weights, and have noone to show you.  Also I find using machines alot more managable to do.

     Here it is:

     Chest/Triceps.

    5min warmup x-trainer with chest workout on.
    Chest press 3x12
    Incline Press 3x8
    Pec Fly 3x10
    / Tricept Ext 3x10
    Seated Dips 3x15
    Bar Dips 3x6/8/10

    Back/Bicepts/ light ab.

    5 min rower warmup
    Compound Row 3x15
    Pull Over 3x15
    Lat Pull Down3x10
    / Bicep Ext 3x15
    / 3x12 Abs stretch machine.

    Shoulders/legs.

    5 min X-trainer warmup with upperbody body on.
    Shoulder Press 3x12
    Lat Paises 3x8
    Pull Ups 3x6/8/10
    Incline Press 3x8
    / Leg Press 3x12
    Leg Curl 3x12
    3x12 of the other leg machine (forget name, hamstrings i think)


    CV:

    10 mins X-trainer mountain mode, 12 setting.
    10 mins Treadmill fast pased, 2 mins running/2 mins fast walking almost jogging.
    Rower 1500,  stages of 400 as quick as i can, then 30-60 sec rest and next 400. (5-10 mins)
    5 mins bike, 8 setting.
    Throughout the week do quite alot of cycling to/back from college etc.


      I understand about the muscle taking time, but I mean I'd just be happy with a average physique for the moment, does even that require some work to get after losing alot of weight?   I just don't know the stages of it for someone trying to fix up, like post-losing the weight :)

     ,
    alex



    post edited by Aleexander - 2009/07/28 05:02:57
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    markfj
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    Re:Fixing up after being a 'heavyweight'. 2009/07/28 07:45:10 (permalink)
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    As suggest mate... would recommend heding to the diet section too.

    Your diet is not "bad" but its not ideal for acheiving your goals, need more protein, and also drop the ham IMO too...

    Machines are must easier to use, but as mentioned freeweights are better, as they dont isolate muscle groups and increase core stability, lke you I used to just use machines.... but now after moving on to freeweights I am much more confident using them, maybe speak to an instructor at the gym for a basic tour?

    good luck!
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    Alexander194
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    Re:Fixing up after being a 'heavyweight'. 2009/07/28 08:07:07 (permalink)
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    Will try to learn them, but in time maybe, don't wanna jump straight to them and maybe indure myself or anything.  And with being shown, the guys in my gym aren't as helpful as you'd hope, don't like being disturbed while their texting.. though the gym itself has all the stuff you'd need at least :)

     Okay will do, already made a post now.. guess my diet could be a little better. Ham not too good then?

      How does my training itself seem though? if I pair it with abit of a better diet.

    alex
    post edited by Aleexander - 2009/07/28 10:50:51
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    markfj
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    Re:Fixing up after being a 'heavyweight'. 2009/07/28 23:39:07 (permalink)
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    Sounds like a lot of gyms to be honest, hot helpful is it!

    I see what you mean, machines have a purpose though, they just cant do what some freeweights excercises can ie compounds, deadlifts, squats etc

    But its important that you feel comfortable!

    I don know enough about routines to give any advice, so I cant help you there mate.

    I will post in your diet thread as I have just seen it
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    Sheeps_Clothing
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    Re:Fixing up after being a 'heavyweight'. 2009/07/29 01:20:59 (permalink)
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    Ok mate, no-one showed me how to do weights. You are a grown man, go out and learn for yourself.

    Go on the internet and watch vids, there's loads of good sites out there. Look at youtube for instructionals.

    Really there is no excuse not to be doing freeweights.
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    kitty
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    Re:Fixing up after being a 'heavyweight'. 2009/07/29 07:59:33 (permalink)
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    Well badboy has given it to you straight there.....I'm sure I've posted this before for you but have a look at this site, there is loads of information and videos on there.

    http://www.exrx.net/Exercise.html

    I can't remember if you've said before but what sort of gym do you train at? Council run? Small independant? Large chain gym?

    I'm sure some of the guys will be approachable although they may look pretty menacing. Try catching hold of one when they have finished their workout and ask if they would mind showing you some of the basics sometime. Most people will be pretty chuffed to be asked. What you are up against you see is that regular serious gym goers spot so many mistakes in people training and have tried to help many times only to be insulted or ignored. So, many now don't bother. But if someone approaches them , it's a whole different ball game.

    I know you're still young and maybe feel you don't want to approach anyone so start off by nodding your head maybe at someone you see often (I would say smile but that may give the wrong impression ). You'll soon get to the "alright mate" stage and then conversation should come naturally.

    I've commented on your diet in the other forum but think you need to elaborate a little more.
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    Alexander194
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    Re:Fixing up after being a 'heavyweight'. 2009/08/03 05:59:43 (permalink)
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    post edited by Aleexander - 2009/08/28 22:42:21
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