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Need some help please guys...this could be a bit tricky!

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Spoons82
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2011/03/27 21:37:39 (permalink)
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Need some help please guys...this could be a bit tricky!

Hi guys,
 
I am a newbie to this site, and to whole weights way of exercising. Basically I would like to become lean, definded and then increase my muscle mass. I've be going to the gym for about 3 years and I've only ever done cardio workouts but I will explain why a little further in to the post.
 
I would like help with coming up with a great workout routine to achieve my goals. Help with changing my diet** again more about that shortly, and any suggestions with suppliments to help me reach my targets.
 
A little bit about me, as I am sure this bit would be crucial with my suggested diets. 3 years ago I weighed 22st, I am 5ft 6in so as you can guess I was basically a ball! I had weightloss surgery to help me lose the weight and as soon as I could I changed my eating habbits and exercised. That's why I've never done any weights and just cardio as I wanted to shift the weight. 3 years on I've got down to 10st 10lbs. There's still little bit of fat I would like to shift but I would like to increase my strength and muscle size and definition.
 
I exercise most days like walking, or going to the gym and using the treadmill, cross trainer and other cv equipment. I would be more than willing to try any exercise, increase the frequency of work out....basically I am willing to do anything. I will not just give up after a couple weeks as I am a dedicated to changing my body. I have no restriction of what I can do exercise wise so I should be ok to do anything.
 
My diet, I can eat anything, but I am limited to small portions though. If you can imagine I can only consume a portion to what a 6 year old would be able to eat. I thought this would be important so say as from what I've read on here and in other places diet is key!
 
I would very much appreciate any help, wisdom or comments you guys are willing to pass on. Of course I will keep all of you who have helped out informed on my changes too.
 
Thanks in advance!
 
Danny
#1

2 Replies Related Threads

    naththebeast
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    Re:Need some help please guys...this could be a bit tricky! 2011/03/28 09:17:26 (permalink)
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    Firstly well done on the weight loss, great work.
    As for diet then basically its about eating cleanly, lots of protein with a mix of complex carbs and good fats.
    Post a typical days diet in the diet section and will get better responses there.
     
    As for training id recommend a fullbody 3 day a week protgramme.
    Based around lots of compound work, and maybe an idolation or 2 at the end. 
     
    A couple of examples of days could be
     
    Squat
    Bench
    Bent over row
     
    OR
     
    Deadlift
    Overhead press
    pull-ups
     
    Then as I said an isolation or 2 if you wish, although not completely neccesary. If that doesnt take your fancy then take a look at the articles section in the top left and loads of other great ideas on workouts and programmes, also some relevant stuff on diet to be reading up on!



    #2
    vince red
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    Re:Need some help please guys...this could be a bit tricky! 2011/03/28 12:22:07 (permalink)
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    Hey spoons, fanatastic on the weight loss.
    An important factor here is your weight loss surgery, was it a gastric band? If so you may well need to speak to the consultant/surgeon about your ideas of changing you excercise routines. I say this because you will need good nutrition to weight train. Unlike cardio your muscle fibers will get torn down to a degree which in turn wil need correct nutrition to build bck up, building the muscle up and giving you the results you want.
    You can probably manage on the way the band is set at the moment but you will need to increase your food intake frequency. Don't let this bother or scare you that you are eating more, this is just your metabolism turning over the food intake to fuel the body and muscles.
    You will also notice that yur weight on the scales possibly going up instead of down as with your previous cardio work. Again don't be alarmed by this, the tell tale factor will be how you look in the mirror. Gradualy change your food intake with the gradual intensity change of your weight training.
    James and some of the other moderators have posted some good articles in the beginners section and diet section, have a read at those.
    #3
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