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mammoth task

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robl861
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2009/07/16 20:30:01 (permalink)

mammoth task

I hit the big 4-0 next year and am in a real mess physically,puny arms and legs but huge gut,approx 41".
I am planning to follow a low carb diet eating clean protein,fruit and veg-loosely based on the slimming world red days. to compliment this i plan to do 30 mins cardio 4 times a week-mainly out on my bike before work,trouble is after 15 mins this morning I was all done in!!I have bought a bench and some weights,planning to do a gentle full body work out 3 times a week for the first few weeks,however to give you some idea how puny my arms are when the delivery man dropped them off I could barely lift the box with the weights in even though it only weighed 30kg. So thats it I am open to any advice on diet and training,I forgot to say I am 6 fot,15stone 41" waist and a bf of a whopping 30%.I'm hoping its not too late to change!!!!
Rob
#1

5 Replies Related Threads

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    Mickey123
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    Re:mammoth task 2009/07/17 08:05:25 (permalink)
    Rob it is NEVER EVER TOO LATE!!!!  The rest of your life starts now this very moment!! 

    First things first mate and I haven't got the time to detail too much as im running late as is.

    1 - get your diet sorted!!  Beyond genetics that we cannot change diet is the foundation of ANY sports person / fat loss person.  Post up what you eat on the diet forum.
    2 - Realise you have took 40 yrs to get like this.  The reversal will not be overnight!!  It can take years.  You do not need a crash diet or exercise fix you need a change of lifestyle.
    3 - Cardio.  But start slow.  Cycling to work great.  Eventually aiming for the gym.  You are not aiming for fat loss for at least 3 months.  You are easing your body back into exercise only. 
    4 - I say again IT IS NEVER TOO LATE!!!!!!!!!!!!!!!!!!!

    Chin up mate, realise you have a hard slog ahead but nothing in life worth doing is easy.

    Mickey



    #2
    mattpower
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    Re:mammoth task 2009/07/21 03:52:30 (permalink)
    ok ill try and fit as much in here as i can.

    diet - your looking at a low GI diet.  Protein and complex carbs in every meal.

    proteins - eggs, protein shakes, steaks, chicken, tuna, salmon, nuts, some veg, such as beans.

    complex carbs - bran, wheat, oats, whole meal bread, pasta etc.

    fats - your lukin good fats, such as those in oily fish or nuts.

    Simple carbs - sugary foods, i only eat first thing in morning (to stop muscle catabolism) and pre-workout ( to fuel me up).  I usally only eat fruit for my simple carbs.

    Cut out the junk, no alcohal, takeaways, mars bars etc.  Limit fizzy drinks, try to drink lots of water.


    a sample wud be

    breakfast - shredded wheat with sunflower seeds sprinkled on top.

    brunch - fruit and nuts

    lunch - pasta and tuna

    linner ( excuse these mad names lol) - protein shake and oat cakes.

    dinner - meat and veg.  try to grill or steam for best results.  fist size portion of meat and 2 fist size portions of veg, e.g potatos, beans and steak.

    ded - ( between dinner and bed lol) - eggs and soup.


    You get the idea ... you could get meal examples onine or grab a good GI diet book, as i tend to keep my meals as simple as possible to fit in with my schedule.

    have ur meal 1.5 hours before workout, then after the hour workout it will be time for next meal.



    workout - try 5 days a week to start with.

    example

    Monday - Bike (build up to 30 mins, the 35, etc up to 60)
    tue - weights
    wed-rest
    thrus-bike
    fri- weights
    sat-bike
    sun-rest

    bike - try hills, try different speeds and work on duration.  you can get a speedo for your bike, i forget what they are called, argos do them, for like £12, and that way you can standardise your speed (e.g always stick to around 6mph) and see how far you can go in the 30 mins (as it will count up your miliage) and then keep trying to beat it.  Even if you have to take breaks, just go as far as you can in 30 mins.  Then once your proficcent at this, make it 35 mins etc.

    weights - a general strength program would suit you i think, with some muscle growth with it.  For the first 2 weeks, on your weight days do;

    bench press - 3x15 reps
    Bent over Barbell rows - 3 x 15
    squats - 3 x15
    deadlift - 3x15

    Then after the 2 weeks drop the reps to 3 x 8 in each exercise (this wud obviously mean increasing the weight).  I have started you on 15 reps as it is essential you get the right form for these exercises, ans heavy weight wud do you damage if you do use the correct posture etc.  make sure you look for the right way to do thses exercises online.

    Just try out this plan, or take bits and bobs from it, and see how it goes.

    Best of luck mate
    #3
    robl861
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    Re:mammoth task 2009/07/23 09:40:30 (permalink)
    Many many thanks for the answers guys,v.good of you to take the time to help.
    I will endevour to post progress reports as things get going,who knows maybe next summer it will be me with my shirt off on the beach!!
     
    thanks again
     
    Rob
    #4
    Mickey123
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    Re:mammoth task 2009/07/23 09:58:14 (permalink)
    There is no reason why next summer you cannot take your shirt off mate with correct diet and training. It may take hard work getting there but think of the end goal and the satisfaction when all around you start to see you in a different and more positive light.

    The best thing about that comment you have made (IE top off next year) is you realise you have a year of work ahead of you.  Most people expect to spend a life time getting fat and want to burn it of in a month.

    What a refreshing change it is to hear someone actually realise it will a reasonable amount of time.

    Please keep us (or me at least via PM) updated with your progress. 

    All the best mate, remember the rest of you life starts now, this second!!!

    #5
    robl861
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    Re:mammoth task 2009/08/07 13:38:48 (permalink)
    Thanks mickey,I think I will start a journall,may help keep me going!!!
    Rob
    #6
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