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Help Me Get A Better Body ( With Pics )

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scottish_
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2005/07/26 16:19:52 (permalink)
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Help Me Get A Better Body ( With Pics )

Hey guys heres my situation im 18 around 12 stone weight and im wanting to lose excess fat and tone up my body im not too bothered about my legs coz my calf musscles are huge due to the fact that i have been heavy all my life and was 15 stone around 6 months ago i lost the weight due to an improper diet and basicly just being more active,

i have access to my own home gym equipment i have a york 2002 multigym , a air rowing machine , a v-fit excersize bike with moving handels for upperbody sum free weights and an excersize mat

ive been working out at home for around 3 weeks but i dont really have a set plan on what to do as i am a complete newb , so i was wondering if you guys could maybe draw me out an excersize plan that i could follow and actually see some results within the next couple of months?

ive attached sum pics of my equipment and a pic of my current body , if any of you guys could help in anyway it would be most apreciated

cummon help a fattie in need lol

http://img292.imageshack.us/my.php?image=picture1110yj.jpg
http://img292.imageshack.us/my.php?image=picture1125ck.jpg
http://img292.imageshack.us/my.php?image=picture1104ze.jpg


Oh yeah i forgot to say about my diet , well basicly i dont have one i eat whats ever is in my fridge but if you guys could give me a list of foods that i could buy i would really aprreciate it, except from fish tho i cant stand it
post edited by scottish_ - 2005/07/26 16:34:57
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    scottish_
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    RE: Help Me Get A Better Body ( With Pics ) 2005/07/26 17:20:13 (permalink)
    any 1 ?
    #2
    freak_in_cage
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    RE: Help Me Get A Better Body ( With Pics ) 2005/07/26 18:11:15 (permalink)
    ok, do lots of research on this site as therer are lots of posts that will provide u with advice but basically:

    your home gym is ok- although i couldn;t see any leg exercises. there is NOTHING worse than someone who doesnl;t trrain legs, so u will have to sort this out.

    follow this routine:

    day 1- cardio- perform about 45mins of exercise on either your bike or rower (or both if u want variety!)

    day 2- weights- exercise all body parts equally, after warming up with lighter weights, perform 8-10 reps, rest for a min or 2, then another set of 8-10 reps. if you can lift the weight more than 10 times, increase the weight. dont do more than 5 exercises, if there are more than 5 exercises on your machine, split it up and do half on day 2, half on day 4. work the big muscles 1st (chest, back etc) and finish with smaller muscles like arms.

    day 3- same as day 1

    day 4- see day day 2

    day 5- cardio

    day 6- cardio

    day 7- rest

    eat healthy foods, and not to excess, drink lots of water, ensure u have a balanced diet containing carbs (such as rice, potato), protein (fish, meats, although not 2 much red meat) and fats (cheese etc, but no drowning food in oil etc!)

    eat pleanty of fruit and veg

    hunt around for more advice. as your a begginer its ok to work the same mucles with weights twice or even 3 times a week, so long as u rest inbetween for at least 24hours

    what are your goals? weight loss? increase muscle size? both?! the above will give both, but its not a long term solution IMO, best of kitting your home gym out better, or better still joining a gym which has greater variety of weights & exercise equipment!
    #3
    Moony
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    RE: Help Me Get A Better Body ( With Pics ) 2005/07/26 19:06:22 (permalink)
    i wouldnt say your that fat mate, your shoulder area is pretty skinny and if your chest filled out it would look okay. If you use basic compund excersizes bench press, shoulder press, deadlift and squat. Add a few other moves in such as flyes and raises leg curls etc.

    So it would look like this.

    Day 1 chest and tri`s

    bench press flat and incline
    Flyes Flat
    Dips if you can find somewhere to dip
    overhead dumbell extensions

    Day 2

    30 mins cardio

    Day 3

    Back and bi`s

    Deadlifts
    Lat pull down
    dumbell Row
    Arm curls dumbell or barbell
    21`s (do a search if you dont know what they are)

    Day 4

    30 mintues cardio

    Day 5 rest

    Day 6 Shoulders and legs
    make sure you train legs as it releases growth hormone which helps other body parts grow.#

    Squats
    leg curls
    Hamstring curls
    Shoulder press
    Lat raise
    Reverse flye

    Day 7 rest. or cardio for 30 mins

    eat plenty of chicken, whole meal food such as brown rice pasta and veg etc. Get some protien shakes. keep at it for 3-4 months strict and you`ll make excellent gains, dont give up or slack as you`ll make the best gains in the first few months. which will then encourage you to keep it up when you see yoursefl filling out and toning up. Get them shoulders wider and your back wider and fill the chest area out and you`ll be happier without really dropping body fat. When you have more muscle the fat will be easier to get rid of as you burn more calories at rest with more muscle mass.

    Good luck.
    post edited by Moony - 2005/07/26 19:07:54
    #4
    scottish_
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    RE: Help Me Get A Better Body ( With Pics ) 2005/07/26 19:11:43 (permalink)
    thank you thank you thank you freak_in_cage,


    im looking to lose weight and tone up , maybe sum extra mass on my arms but thats about it , i have leg excersizes on the york 2002 wil this do ?
    #5
    scottish_
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    RE: Help Me Get A Better Body ( With Pics ) 2005/07/26 19:13:34 (permalink)
    thanks mooney , really apreciated
    #6
    Moony
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    RE: Help Me Get A Better Body ( With Pics ) 2005/07/26 19:24:59 (permalink)
    to be honest mate you need muscle to tone first and as you have concentrated on losing weight you havent much muscle. A lot of people are scared of gaining muscle in fear of getting too big but belive me its soooo hard to get big only a minority dedicated to the cause can manage it and thats normally chemically assisted. I`d go for gaining some muscle and getting a little broader. and you`ll look great.

    Good luck fella.
    #7
    210lbx
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    RE: Help Me Get A Better Body ( With Pics ) 2005/07/26 19:34:49 (permalink)
    http://www.t-nation.com/readTopic.do;jsessionid=778B2649679501BB47664F7668CA0459.hydra?id=696934

    I hope that helps.

    I am 18 and 15 stone you are ahead of me mate.

    I think you need to focus on your upper body strength.

    As you are a former fat person, make sure you do cardio every day, otherwise soon or later you will gain your fat back again.
    #8
    scottish_
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    RE: Help Me Get A Better Body ( With Pics ) 2005/07/26 23:34:43 (permalink)
    hey thanks for the info guys , just started today on my new plan done 45 mins on the excersize bike and went for a long game of football , my question is ,although you have set days for cardio and set days for weight training i really love playing football and i play nearly everyday will this have an adverse affect on my excersize plan or not ?

    thanks for the info 210lbx really appreciated;)
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    scottish_
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    RE: Help Me Get A Better Body ( With Pics ) 2005/07/27 01:01:17 (permalink)
    hey moony , im goinae buy sum protien shakes just wondering when should i take them i read on the vilocety diet that i should drink 5 a day , is this true?
    #10
    scottish_
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    RE: Help Me Get A Better Body ( With Pics ) 2005/07/27 01:26:49 (permalink)
    oh yeah how many situps should i be doing a day , just now im doing around 60 is this okey or should i be doing more , weighted?
    #11
    Chez
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    RE: Help Me Get A Better Body ( With Pics ) 2005/07/27 12:05:21 (permalink)
    You don't want to be training abs every day mate - they are like any other body part so train them with the same frequency you train the rest of your body. Once a week is plenty. Personally I like to do them on back day. Alot of people on MT don't even train abs as they get utlised as stabilising muscles in alot of other excercises.
    #12
    freak_in_cage
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    RE: Help Me Get A Better Body ( With Pics ) 2005/07/27 12:37:53 (permalink)

    ORIGINAL: scottish_

    hey moony , im goinae buy sum protien shakes just wondering when should i take them i read on the vilocety diet that i should drink 5 a day , is this true?


    take the protein shake:

    first thing in the morning if you lifted weights the day before
    straight after you lift weights
    mix with milk (or water, but milk is better last thing at night) and drink just before sleep, on a day when u have lifted weights.

    not much point in drinking protein shakes on days when u have just done cardio IMO. ensure u eat balanced diuet including protein, but with your good begginer gains your not gonna need to drink the shakes. maybe have 1 firsdt thing in the morning.

    as airbourene said, do situps once or twice a week, if u want bigger muscles, do them weighted!
    #13
    scottish_
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    RE: Help Me Get A Better Body ( With Pics ) 2005/07/27 12:43:43 (permalink)
    really guys situps once a week ? , how many should i go all out and try for 200 or something like that , and what about playing football on weight training days will this mess up my gains ? , thanks again guys
    post edited by scottish_ - 2005/07/27 12:44:24
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    Chez
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    RE: Help Me Get A Better Body ( With Pics ) 2005/07/27 12:46:23 (permalink)
    not much point in drinking protein shakes on days when u have just done cardio IMO


    Perswonally I would do cardio first thing on an empty stomach and then have a protein shake aftwerwards.

    as airbourene said, do situps once or twice a week, if u want bigger muscles, do them weighted!


    Ahem, as who said??
    #15
    scottish_
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    RE: Help Me Get A Better Body ( With Pics ) 2005/07/27 12:47:07 (permalink)
    oh btw freak_in_a_cage there are 23 excersizes on my machine , will i split these up or just concentrate on the main muscle groups.

    sorry to be asking so many questions guys im just really egar to do this right .
    #16
    Chez
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    RE: Help Me Get A Better Body ( With Pics ) 2005/07/27 12:51:45 (permalink)
    how many should i go all out and try for 200 or something like that


    No, I repeat they are just like any other muscle, train them with similar rep ranges as your other muscles. e.g. 3x10 and I wouldn't say more than 6 sets a week.

    and what about playing football on weight training days will this mess up my gains ?


    Intense cardio such as football is really gonna burn alot of calories, so yes it will effect your muscular gains if you don't eat enough to compensate. I *think that depending on the itensity and duration catabolism may also be an issue.
    #17
    scottish_
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    RE: Help Me Get A Better Body ( With Pics ) 2005/07/27 13:08:12 (permalink)
    hey thanks for the quick reply chez ,, sorry im a complete newb i dont understand what 3x10 means could you explain ?

    how can i compensate ? and sorry what does catabolism mean ?

    i really am a newb to all this lol

    anyway ive wrote down all the excersizes for my multigym i got a big poster with it that ive stuck on the wall with all the excersize and i decided to jot them down coz im unsure wich excersizes will be the best for me , and im not sure if they are using the same terms that you guys are using so if you dont know about 1 all take a pic of that excersize with my phone and upload it for yous...
    anyways heres the excersizes,,,,

    leg extension
    standing leg curls
    front pull down
    close grip underhand pull down
    isolation pull down
    low cable row
    bench press
    pec dec fly
    rear fly
    low cable upright row
    low cable shruggs
    press bar shruggs
    high pulley push down
    bench dips
    lying triceps extensions
    low cable bicep curl
    low cable reverse bicep curl
    lying bicep curl
    bench crunch
    low cable side bends
    v-sits
    high pulley crunch...
    #18
    scottish_
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    RE: Help Me Get A Better Body ( With Pics ) 2005/07/27 13:19:05 (permalink)
    oh yeah i just weighed my self on a new set of scales i got i changed it to lb's and i am 156 lbs instead of 12 stone
    #19
    Chez
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    RE: Help Me Get A Better Body ( With Pics ) 2005/07/27 14:08:35 (permalink)
    3x10 means 3 sets of 10 reps

    what I mean by compensate is: if you are looking to gain muscle you need a surplus of calories, as football burns off many calories then you will have to eat more food to create a calorie surplus.

    catabolism is when the muscle is broken down for energy - not good!
    #20
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