Am I doing it right?
Discussion
Hi guys.
I started the gym a couple weeks ago (this is my 3rd week now) I wanted to join last year after my operation in march but both got cancelled because of the kung flu.
The back story: You can skip this part unless you'd like to have more understanding of me..
I've been a driver for about 5 years now and before the gym, I was just sat on my backside all day driving. Even when I came home all I wanted to do was rest and not do much. I ate what I wanted, had about 4 takeouts a month, drank monsters on a regular basis because it was easier and cheaper at the services (lazy thinking).
My mood was low, my energy also, parts of my body were aching like my back and my joints. I couldn't be bothered with anything, had nothing positive to look towards.
My body just piled up fat around the torso area (not drastic but enough to feel horrible in my clothes)
I came to realisation when I wasn't doing much play time with my daughter and having a poor attitude towards my family.
So like I said I'm on my 3rd week at the gym. I've noticed some big changes already like I'm not waking up with a bad back and I feel more energetic. Feels easier to carry my daughter around too.
My routine: at the moment, taking things steadily I go to the gym Monday, Wednesday and Friday. I wake up at 4:00am with roughly 6-7hours sleep.
Monday: stretches, 5-10 minute treadmill warmup. Weights, I work on arms, chest, stomach.
Wednesday: same procedure, leg day.
Friday: same procedure, arms, back, shoulders, stomach.
Weekends I tend to rest for muscle growth same as Tuesday and Thursday.
After the gym I go and sit in my car and eat 3 weetabix with full fat milk around 5:30am before heading to work.
7:00am: ill have a protein bar.
9:30am: half my sandwich (ham or chicken)
10:30am: will have an actimel yoghurt.
12:30-1:00pm: Other half of sandwich with crisps.
4:30pm Dinner which normally consists of mostly chicken or steak with a varied choice of rice or I'll have pasta, jacket potato with hoops and eggs.
I'm not really too sure what else to have as I've been a fussy eater all my life. I can't stand vegetables. However Ive replace them with fruit smoothies. I also drink a lot more water now or cranberry juice.
Just a few questions to people who know their stuff would help out a lot.
Is the procedure I've done myself correct?
Is there any diet adjustments I should look into?
Will doing weights knock off the fat and if so when would I see noticeable changes visually?
Should I buy creatine as a snack replacement?
Is it normal to feel a little fatter at this point in time?
Is planking a good or bad idea as an evening workout? Or bad in general? (Something I picked up from a work colleague)
What's the best machines/ weight exercises to use for belly fat loss and ab gains?
Any extra guidance or constructive criticism is welcome I just want to feel I'm doing this correctly and not wasting time or piling pounds.
Thanks,
Dave.
I started the gym a couple weeks ago (this is my 3rd week now) I wanted to join last year after my operation in march but both got cancelled because of the kung flu.
The back story: You can skip this part unless you'd like to have more understanding of me..
I've been a driver for about 5 years now and before the gym, I was just sat on my backside all day driving. Even when I came home all I wanted to do was rest and not do much. I ate what I wanted, had about 4 takeouts a month, drank monsters on a regular basis because it was easier and cheaper at the services (lazy thinking).
My mood was low, my energy also, parts of my body were aching like my back and my joints. I couldn't be bothered with anything, had nothing positive to look towards.
My body just piled up fat around the torso area (not drastic but enough to feel horrible in my clothes)
I came to realisation when I wasn't doing much play time with my daughter and having a poor attitude towards my family.
So like I said I'm on my 3rd week at the gym. I've noticed some big changes already like I'm not waking up with a bad back and I feel more energetic. Feels easier to carry my daughter around too.
My routine: at the moment, taking things steadily I go to the gym Monday, Wednesday and Friday. I wake up at 4:00am with roughly 6-7hours sleep.
Monday: stretches, 5-10 minute treadmill warmup. Weights, I work on arms, chest, stomach.
Wednesday: same procedure, leg day.
Friday: same procedure, arms, back, shoulders, stomach.
Weekends I tend to rest for muscle growth same as Tuesday and Thursday.
After the gym I go and sit in my car and eat 3 weetabix with full fat milk around 5:30am before heading to work.
7:00am: ill have a protein bar.
9:30am: half my sandwich (ham or chicken)
10:30am: will have an actimel yoghurt.
12:30-1:00pm: Other half of sandwich with crisps.
4:30pm Dinner which normally consists of mostly chicken or steak with a varied choice of rice or I'll have pasta, jacket potato with hoops and eggs.
I'm not really too sure what else to have as I've been a fussy eater all my life. I can't stand vegetables. However Ive replace them with fruit smoothies. I also drink a lot more water now or cranberry juice.
Just a few questions to people who know their stuff would help out a lot.
Is the procedure I've done myself correct?
Is there any diet adjustments I should look into?
Will doing weights knock off the fat and if so when would I see noticeable changes visually?
Should I buy creatine as a snack replacement?
Is it normal to feel a little fatter at this point in time?
Is planking a good or bad idea as an evening workout? Or bad in general? (Something I picked up from a work colleague)
What's the best machines/ weight exercises to use for belly fat loss and ab gains?
Any extra guidance or constructive criticism is welcome I just want to feel I'm doing this correctly and not wasting time or piling pounds.
Thanks,
Dave.
Just right off the bat the bad news is you can't target fat loss.
Secondly it is daunting to try and change everything at once and 3 weeks isn't that long.
Broadly speaking you're either losing weight and maintaining as much muscle as you can, or gaining weight and gaining muscle. This is why you read a lot about 'bulking' and 'cutting'.
If you are focused on trimming a few lbs and maintaining your muscle then focus on what you're eating with an emphasis on keeping protein particularly a large part of your diet.
Once you are down to a weight you are happy with, increase your calories so you are operating on a surplus and you can start to build muscle and not just add fat.
I'd definitely look at getting more protein in to your diet. I'd be interested to know what your protein bar is, most of them are full of junk.
I'd also seriously consider going on to a defined beginner program like Stronglifts or one of the others. Mainly because it takes all the thinking out of that side of it. If you work at Stronglifts for 12 weeks you will have a great basis to work from, even if you decide that type of training isn't for you.
Secondly it is daunting to try and change everything at once and 3 weeks isn't that long.
Broadly speaking you're either losing weight and maintaining as much muscle as you can, or gaining weight and gaining muscle. This is why you read a lot about 'bulking' and 'cutting'.
If you are focused on trimming a few lbs and maintaining your muscle then focus on what you're eating with an emphasis on keeping protein particularly a large part of your diet.
Once you are down to a weight you are happy with, increase your calories so you are operating on a surplus and you can start to build muscle and not just add fat.
I'd definitely look at getting more protein in to your diet. I'd be interested to know what your protein bar is, most of them are full of junk.
I'd also seriously consider going on to a defined beginner program like Stronglifts or one of the others. Mainly because it takes all the thinking out of that side of it. If you work at Stronglifts for 12 weeks you will have a great basis to work from, even if you decide that type of training isn't for you.
gregs656 said:
Just right off the bat the bad news is you can't target fat loss.
Secondly it is daunting to try and change everything at once and 3 weeks isn't that long.
Broadly speaking you're either losing weight and maintaining as much muscle as you can, or gaining weight and gaining muscle. This is why you read a lot about 'bulking' and 'cutting'.
If you are focused on trimming a few lbs and maintaining your muscle then focus on what you're eating with an emphasis on keeping protein particularly a large part of your diet.
Once you are down to a weight you are happy with, increase your calories so you are operating on a surplus and you can start to build muscle and not just add fat.
I'd definitely look at getting more protein in to your diet. I'd be interested to know what your protein bar is, most of them are full of junk.
I'd also seriously consider going on to a defined beginner program like Stronglifts or one of the others. Mainly because it takes all the thinking out of that side of it. If you work at Stronglifts for 12 weeks you will have a great basis to work from, even if you decide that type of training isn't for you.
I've looked into a fair few different resources for information on fat loss and muscle gain and everyone of those sources seem to have different opinions. One guy will say for example full fat milk is bad for you but another guy will say its a great thing to have after a workout.Secondly it is daunting to try and change everything at once and 3 weeks isn't that long.
Broadly speaking you're either losing weight and maintaining as much muscle as you can, or gaining weight and gaining muscle. This is why you read a lot about 'bulking' and 'cutting'.
If you are focused on trimming a few lbs and maintaining your muscle then focus on what you're eating with an emphasis on keeping protein particularly a large part of your diet.
Once you are down to a weight you are happy with, increase your calories so you are operating on a surplus and you can start to build muscle and not just add fat.
I'd definitely look at getting more protein in to your diet. I'd be interested to know what your protein bar is, most of them are full of junk.
I'd also seriously consider going on to a defined beginner program like Stronglifts or one of the others. Mainly because it takes all the thinking out of that side of it. If you work at Stronglifts for 12 weeks you will have a great basis to work from, even if you decide that type of training isn't for you.
It's difficult to determine what's factual and what's nonsense so I followed my own judgment.
I'm not looking to get huge I just want to be nicely toned and my main focus is my torso area I.e the stomach, chest, rid of the love handles. Should I do more cardio instead?
Compared to what I ate before its a significant change, I even cook my chicken in extra virgin olive oil instead of sunflower as an example.
The protein bars I have are grenades. Possibly replace this for shake?
Like I said I'm a fussy eater so it doesn't help but I do generally have a good metabolism. It's just sitting down for so long never exercising and eating so much crap put me in this position.
Thank you for your reply though its muchly appreciated.
JDR33 said:
I've looked into a fair few different resources for information on fat loss and muscle gain and everyone of those sources seem to have different opinions. One guy will say for example full fat milk is bad for you but another guy will say its a great thing to have after a workout.
It's difficult to determine what's factual and what's nonsense so I followed my own judgment.
I'm not looking to get huge I just want to be nicely toned and my main focus is my torso area I.e the stomach, chest, rid of the love handles. Should I do more cardio instead?
Compared to what I ate before its a significant change, I even cook my chicken in extra virgin olive oil instead of sunflower as an example.
The protein bars I have are grenades. Possibly replace this for shake?
Like I said I'm a fussy eater so it doesn't help but I do generally have a good metabolism. It's just sitting down for so long never exercising and eating so much crap put me in this position.
Thank you for your reply though its muchly appreciated.
Yes. Lots of opinions. It's difficult to determine what's factual and what's nonsense so I followed my own judgment.
I'm not looking to get huge I just want to be nicely toned and my main focus is my torso area I.e the stomach, chest, rid of the love handles. Should I do more cardio instead?
Compared to what I ate before its a significant change, I even cook my chicken in extra virgin olive oil instead of sunflower as an example.
The protein bars I have are grenades. Possibly replace this for shake?
Like I said I'm a fussy eater so it doesn't help but I do generally have a good metabolism. It's just sitting down for so long never exercising and eating so much crap put me in this position.
Thank you for your reply though its muchly appreciated.
Just to use a personal example, I use full fat milk in my protein shakes when I am looking to gain weight as it is an easy way for me to add fats into my diet and I am not a big eater. Right now I am looking to lose a few lbs, so the milk is out and I make them with water, because it's an easy way to trim some calories from my diet.
I don't think you need to do more cardio, although doing some is always good for your CV health.
It is daunting, it sounds like you have made a lot of changes already, and 3 weeks isn't very long. The mirror is probably a better guide than the scales. I'd recommend either:
1. keep doing what your doing for another couple of months and see where you're at
2. switch your program to a known entity, like stronglifts, do that for 3 months and see where you're at.
FWIW it is going to take a little while to see results. I don't remember exactly what the saying is but I think it's 8 weeks for your self, 10 weeks for people close to you and 12 weeks for people you don't see often.
Over time you will start to have a better feel for what works for you, and dial it in even more.
UpTheIron said:
What does your daily calorie count look like?
I can run 100+ mile weeks but still pile pounds on through either a poor or greedy diet.
I love cereals (Inc Weetabix) but all seem to be full of sugar.
To give you a strait answer I couldn't really tell you and I'm not sure on how to calorie count. what's too much, what's too little. For now I've just adjusted my eating habit from junk food to proper home cooked meals and energy drinks/ pop/ milkshake to water, cranberry juice and fruit smoothies.I can run 100+ mile weeks but still pile pounds on through either a poor or greedy diet.
I love cereals (Inc Weetabix) but all seem to be full of sugar.
I tried weetabix thinking it would be hella lot better than coco pops and frosties lol.
gregs656 said:
Yes. Lots of opinions.
Just to use a personal example, I use full fat milk in my protein shakes when I am looking to gain weight as it is an easy way for me to add fats into my diet and I am not a big eater. Right now I am looking to lose a few lbs, so the milk is out and I make them with water, because it's an easy way to trim some calories from my diet.
I don't think you need to do more cardio, although doing some is always good for your CV health.
It is daunting, it sounds like you have made a lot of changes already, and 3 weeks isn't very long. The mirror is probably a better guide than the scales. I'd recommend either:
1. keep doing what your doing for another couple of months and see where you're at
2. switch your program to a known entity, like stronglifts, do that for 3 months and see where you're at.
FWIW it is going to take a little while to see results. I don't remember exactly what the saying is but I think it's 8 weeks for your self, 10 weeks for people close to you and 12 weeks for people you don't see often.
Over time you will start to have a better feel for what works for you, and dial it in even more.
No, 3 weeks isn't long at all. I just thought I'd get some more insight on here instead heading 2-3 months down the line doing what I'm doing and I've worsened myself.Just to use a personal example, I use full fat milk in my protein shakes when I am looking to gain weight as it is an easy way for me to add fats into my diet and I am not a big eater. Right now I am looking to lose a few lbs, so the milk is out and I make them with water, because it's an easy way to trim some calories from my diet.
I don't think you need to do more cardio, although doing some is always good for your CV health.
It is daunting, it sounds like you have made a lot of changes already, and 3 weeks isn't very long. The mirror is probably a better guide than the scales. I'd recommend either:
1. keep doing what your doing for another couple of months and see where you're at
2. switch your program to a known entity, like stronglifts, do that for 3 months and see where you're at.
FWIW it is going to take a little while to see results. I don't remember exactly what the saying is but I think it's 8 weeks for your self, 10 weeks for people close to you and 12 weeks for people you don't see often.
Over time you will start to have a better feel for what works for you, and dial it in even more.
Even though visually I haven't noticed any difference (and I wont) I definitely feel it. I don't really have bodily aches, not once had a headache whereas I did have at least 2 per week.
I think I might take your advice and give it until mid-july see where I'm at as I'm taking monthly pictures. If improvements have been made I will continue but if not I'll adjust my diet and knock off unwanted calories.
Get the MyFitnessPal app to track your calories and macros. It's almost just a case of scanning the barcodes of everything you eat that has one, and weighing everything that doesn't. Then work out how many calories you need to eat over a day. As you build muscle this value goes up so it becomes easier to not overeat. Once you know this information you can decide whether you need to cut the calories to lose weight, or increase them to gain muscle.
UpTheIron said:
What does your daily calorie count look like?
I can run 100+ mile weeks but still pile pounds on through either a poor or greedy diet.
I love cereals (Inc Weetabix) but all seem to be full of sugar.
There isn't much sugar in Weetabix and as long as you don't sprinkle sugar on it it's one of the healthiest cereals..... incidentally Lidl Bixies are identical in every way bar the priceI can run 100+ mile weeks but still pile pounds on through either a poor or greedy diet.
I love cereals (Inc Weetabix) but all seem to be full of sugar.
calories - hidden or visable are your enemy....
processed foods even worse.
simple weight loss - use more calories than you eat.
crisps sweets sandwiches everything thats made for you unless ultra healthy bin. start to eat tuna fish salads chicken get the portion sizes down snak on pickles or carrots ! drink water with sugar free flavours....
Now the hard part - look to exerces and get out the gym get a bike, trust me on this Ive lost 10 stone not over night but through changing diet and by biking at least 5 days out of seven.
processed foods even worse.
simple weight loss - use more calories than you eat.
crisps sweets sandwiches everything thats made for you unless ultra healthy bin. start to eat tuna fish salads chicken get the portion sizes down snak on pickles or carrots ! drink water with sugar free flavours....
Now the hard part - look to exerces and get out the gym get a bike, trust me on this Ive lost 10 stone not over night but through changing diet and by biking at least 5 days out of seven.
I second the advice on MyfitnessPal just recording what you eat will help you understand what you eat and where you take excess calories.
You don't need bars and shakes just good ordinary food - plenty of fruit and veg quality protein - eggs fish poultry.
Water should meet all your hydration needs
Try and find something you enjoy and you'll keep it up - outdoor exercise has additional health benefits - walking is under rated.
Take some topless photos of yourself. It may be your dimensions and weight may not change much but your appearance may. This will occur quite slowly but you might be pleasantly surprised after 3 months.
You don't need bars and shakes just good ordinary food - plenty of fruit and veg quality protein - eggs fish poultry.
Water should meet all your hydration needs
Try and find something you enjoy and you'll keep it up - outdoor exercise has additional health benefits - walking is under rated.
Take some topless photos of yourself. It may be your dimensions and weight may not change much but your appearance may. This will occur quite slowly but you might be pleasantly surprised after 3 months.
What are you trying to achieve?
A leaner, faster, healthier you or a bigger, more muscular, healthier you?
That would have a bearing on how much to eat and what exercise to do.
+1 for Stronglifts as well.
I'd also do a bit more cardio - through in some HIIT or something similar for overall fitness.
A leaner, faster, healthier you or a bigger, more muscular, healthier you?
That would have a bearing on how much to eat and what exercise to do.
+1 for Stronglifts as well.
I'd also do a bit more cardio - through in some HIIT or something similar for overall fitness.
It depends on your goals but it sounds like you're after some fat loss and muscle gain (isn't everyone!?). This is quite hard to do. Think of trying to run 100m whilst juggling... it's not ideal for either. What I'm saying is to build muscle, you need to be in a calorie surplus ideally and to lose weight, you HAVE to be in a deficit. As a newbie, you will probably get some muscle gain and fat loss at the same time but as I say, it's not very efficient.
For training, the split you've got sounds alright. Make sure you're progressively overloading (ie. increasing reps/weight/sets every week). Eventually you'll get very fatigued and need a deload (likely 4-6 weeks).
Like some others, I'd recommend following a program as you'll see the best results.
For nutrition, it gets more complicated. You'll want to find how many calories you expend a day and then calculate what's need to get to your goals. If you've got the cash, find an EVIDENCED BASED coach (online or in person). Expect £150-200 per month for weekly check ins, bespoke training and nutrition programs.
Alternatively, go with an app like the James Smith Academy. Some people don't like him but his plans are very good and this is only like £10/15 I think. He does a free trial too. (Just to mention, I am in no way affiliated with him).
There's so much info out there and it's hard to know what to follow. If they are evidence based, you should be fine.
For training, the split you've got sounds alright. Make sure you're progressively overloading (ie. increasing reps/weight/sets every week). Eventually you'll get very fatigued and need a deload (likely 4-6 weeks).
Like some others, I'd recommend following a program as you'll see the best results.
For nutrition, it gets more complicated. You'll want to find how many calories you expend a day and then calculate what's need to get to your goals. If you've got the cash, find an EVIDENCED BASED coach (online or in person). Expect £150-200 per month for weekly check ins, bespoke training and nutrition programs.
Alternatively, go with an app like the James Smith Academy. Some people don't like him but his plans are very good and this is only like £10/15 I think. He does a free trial too. (Just to mention, I am in no way affiliated with him).
There's so much info out there and it's hard to know what to follow. If they are evidence based, you should be fine.
Hi all,
I apologise for the late reply. First and foremost, being on my 4th week, I've noticed some fat loss around my belly and perkier muscles on the arms. My other half has also noticed the slight change in me which is a confidence booster in its own little way.
The most noticeable change, to which is embarrassing, is the fact I can do 3 sets of 15 pushups (could potentially do more) whereas about 6 weeks ago I couldn't even do 2 reps :/ which looking back is really pathetic.
I've cut out the crisps completely, so I don't have them with sandwiches at work. Still continuing my diet plan but portion my dinners. Still have a naughty day for a take out but it's mainly a tikka main course with pilau rice.
As for my goal, I mainly just want to build up my strength and lose the belly/ wobbly chest, bulk up the arms but not looking to body build and be huge. A nice tone to the body as one might say, make me feel a bit more confident in my clothes as I love wearing polo's. Not so much when my belly sticks out.
As for all the replies, I appreciate everyone's advice so far, it's come in handy so thank you.
I apologise for the late reply. First and foremost, being on my 4th week, I've noticed some fat loss around my belly and perkier muscles on the arms. My other half has also noticed the slight change in me which is a confidence booster in its own little way.
The most noticeable change, to which is embarrassing, is the fact I can do 3 sets of 15 pushups (could potentially do more) whereas about 6 weeks ago I couldn't even do 2 reps :/ which looking back is really pathetic.
I've cut out the crisps completely, so I don't have them with sandwiches at work. Still continuing my diet plan but portion my dinners. Still have a naughty day for a take out but it's mainly a tikka main course with pilau rice.
As for my goal, I mainly just want to build up my strength and lose the belly/ wobbly chest, bulk up the arms but not looking to body build and be huge. A nice tone to the body as one might say, make me feel a bit more confident in my clothes as I love wearing polo's. Not so much when my belly sticks out.
As for all the replies, I appreciate everyone's advice so far, it's come in handy so thank you.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff