Help Me With A Work-Out Plan?!
Discussion
Afternoon all,
Having been inspired by the threads on here about people getting their bodies sorted i'd like to be the next new candidate.
I joined the gym when i was 18/19 a skinny runt, i decided i wanted to "bulk up".
The PT basically told me to eat as much as possible & heavy weight train to build the bulk, which i did.
I pretty much looked like a rugby player, big top half i was'nt "ripped" but i had definition in my arms & shoulders & a defined torso, i put on about 2-3 st in a year & was a little bit obsessed with the gym & doing weights.
I was about 15st when i left the gym, no cardio whatsoever but i was happy.
However as i gave up the gym to pursue my drinking career i ballooned at one point to around 16.5st & a 38-40" waist!
Over the last 12-18 months through no effort whatsoeevr i reduced my weight to a "better" (but still rubbish) 15.5st & a 38" waist.
Over the last 6 months i've reduced my waist to a 36" & my weight to a shade under 15st.
This is partly i think to cutting down drinking from every Saturday & the odd Friday to 2 x Saturdays a month & over the last 2 months i've drank twice!
I'm a classic binge drinker & if i'm not drinking to "get drunk" i don't drink at all!
I do however think it's time that i joined the gym & got a bit fitter, i don't want to be a body-builder, nor do i want to slim down massively to become a long distance runner.
I'd just like to lose the beer belly, reduce my weight a bit & get down to a 34" waist line!
Currently i'm doing no exercise other than Football Training for 90mins on a Tuesday evening & a football match on a Saturday for 90mins.
I'd like to get a bit more muscle definition in my arms & as said lose some fat from the torso.
I'd rather sort out my own routine & then go to the gym & do it myself.
I've got no problem giving the drink up or cutting down more as the OH has my first born due in about 4 weeks time so i'm going to be constantly on call.
I don't have a problem cutting down on fatty foods, but again i don't want to be spending £££ a week on supplements & bags & bags of expensive food!
Anyone up for helping me out?
I'll do before & after pictures so you can all laugh if you like!
Having been inspired by the threads on here about people getting their bodies sorted i'd like to be the next new candidate.
I joined the gym when i was 18/19 a skinny runt, i decided i wanted to "bulk up".
The PT basically told me to eat as much as possible & heavy weight train to build the bulk, which i did.
I pretty much looked like a rugby player, big top half i was'nt "ripped" but i had definition in my arms & shoulders & a defined torso, i put on about 2-3 st in a year & was a little bit obsessed with the gym & doing weights.
I was about 15st when i left the gym, no cardio whatsoever but i was happy.
However as i gave up the gym to pursue my drinking career i ballooned at one point to around 16.5st & a 38-40" waist!
Over the last 12-18 months through no effort whatsoeevr i reduced my weight to a "better" (but still rubbish) 15.5st & a 38" waist.
Over the last 6 months i've reduced my waist to a 36" & my weight to a shade under 15st.
This is partly i think to cutting down drinking from every Saturday & the odd Friday to 2 x Saturdays a month & over the last 2 months i've drank twice!
I'm a classic binge drinker & if i'm not drinking to "get drunk" i don't drink at all!
I do however think it's time that i joined the gym & got a bit fitter, i don't want to be a body-builder, nor do i want to slim down massively to become a long distance runner.
I'd just like to lose the beer belly, reduce my weight a bit & get down to a 34" waist line!
Currently i'm doing no exercise other than Football Training for 90mins on a Tuesday evening & a football match on a Saturday for 90mins.
I'd like to get a bit more muscle definition in my arms & as said lose some fat from the torso.
I'd rather sort out my own routine & then go to the gym & do it myself.
I've got no problem giving the drink up or cutting down more as the OH has my first born due in about 4 weeks time so i'm going to be constantly on call.
I don't have a problem cutting down on fatty foods, but again i don't want to be spending £££ a week on supplements & bags & bags of expensive food!
Anyone up for helping me out?
I'll do before & after pictures so you can all laugh if you like!
lawrence567 said:
Afternoon all,
Having been inspired by the threads on here about people getting their bodies sorted i'd like to be the next new candidate.
I joined the gym when i was 18/19 a skinny runt, i decided i wanted to "bulk up".
The PT basically told me to eat as much as possible & heavy weight train to build the bulk, which i did.
I pretty much looked like a rugby player, big top half i was'nt "ripped" but i had definition in my arms & shoulders & a defined torso, i put on about 2-3 st in a year & was a little bit obsessed with the gym & doing weights.
I was about 15st when i left the gym, no cardio whatsoever but i was happy.
However as i gave up the gym to pursue my drinking career i ballooned at one point to around 16.5st & a 38-40" waist!
Over the last 12-18 months through no effort whatsoeevr i reduced my weight to a "better" (but still rubbish) 15.5st & a 38" waist.
Over the last 6 months i've reduced my waist to a 36" & my weight to a shade under 15st.
This is partly i think to cutting down drinking from every Saturday & the odd Friday to 2 x Saturdays a month & over the last 2 months i've drank twice!
I'm a classic binge drinker & if i'm not drinking to "get drunk" i don't drink at all!
I do however think it's time that i joined the gym & got a bit fitter, i don't want to be a body-builder, nor do i want to slim down massively to become a long distance runner.
I'd just like to lose the beer belly, reduce my weight a bit & get down to a 34" waist line!
Currently i'm doing no exercise other than Football Training for 90mins on a Tuesday evening & a football match on a Saturday for 90mins.
I'd like to get a bit more muscle definition in my arms & as said lose some fat from the torso.
I'd rather sort out my own routine & then go to the gym & do it myself.
I've got no problem giving the drink up or cutting down more as the OH has my first born due in about 4 weeks time so i'm going to be constantly on call.
I don't have a problem cutting down on fatty foods, but again i don't want to be spending £££ a week on supplements & bags & bags of expensive food!
Anyone up for helping me out?
I'll do before & after pictures so you can all laugh if you like!
Hi LawrenceHaving been inspired by the threads on here about people getting their bodies sorted i'd like to be the next new candidate.
I joined the gym when i was 18/19 a skinny runt, i decided i wanted to "bulk up".
The PT basically told me to eat as much as possible & heavy weight train to build the bulk, which i did.
I pretty much looked like a rugby player, big top half i was'nt "ripped" but i had definition in my arms & shoulders & a defined torso, i put on about 2-3 st in a year & was a little bit obsessed with the gym & doing weights.
I was about 15st when i left the gym, no cardio whatsoever but i was happy.
However as i gave up the gym to pursue my drinking career i ballooned at one point to around 16.5st & a 38-40" waist!
Over the last 12-18 months through no effort whatsoeevr i reduced my weight to a "better" (but still rubbish) 15.5st & a 38" waist.
Over the last 6 months i've reduced my waist to a 36" & my weight to a shade under 15st.
This is partly i think to cutting down drinking from every Saturday & the odd Friday to 2 x Saturdays a month & over the last 2 months i've drank twice!
I'm a classic binge drinker & if i'm not drinking to "get drunk" i don't drink at all!
I do however think it's time that i joined the gym & got a bit fitter, i don't want to be a body-builder, nor do i want to slim down massively to become a long distance runner.
I'd just like to lose the beer belly, reduce my weight a bit & get down to a 34" waist line!
Currently i'm doing no exercise other than Football Training for 90mins on a Tuesday evening & a football match on a Saturday for 90mins.
I'd like to get a bit more muscle definition in my arms & as said lose some fat from the torso.
I'd rather sort out my own routine & then go to the gym & do it myself.
I've got no problem giving the drink up or cutting down more as the OH has my first born due in about 4 weeks time so i'm going to be constantly on call.
I don't have a problem cutting down on fatty foods, but again i don't want to be spending £££ a week on supplements & bags & bags of expensive food!
Anyone up for helping me out?
I'll do before & after pictures so you can all laugh if you like!
I think that 90mins of footie twice a week is pretty good and almost sorts out your cardio. If you have an additional day free then I've found the best fat burner is doing sustained cardio for over 2 hours, something of a reasonably high tempo like riding a bike. Alternatively circuit classes tend to burn the fat for me too so is another option.
Weights wise the biggest calorie burners are exercises like squats, deadlifts, clean/press. Also doing dips, chins and pullups are excellent for building even and functional muscle. Of course there are lots of other exercises (bench, row, curls etc) but the ones I've mentioned will probably give you the hardest gym workout, balanced results and may also help with the footie.
In terms of reps/weight the general rule is that low weight/high reps builds endurance (like in a circuits class) and low reps/high weight builds ultmate strength. Somewhere in the middle is supposed to be best for muscle growth but there are loads of arguements surrounding this.
You've already done the big one by cutting out the beer but the other thing to to temporarily is to cut out as much sugar as possible. Food nowadays is packed full of sugar and whilst most people know how to reduce fat are still taking in loads of sugar via processed or packaged food that keeps the fat on. If you have the time/inclination then make everything up fresh from scratch then you have full control over what you take in. At the moment forget about supplements but try and keep a good balance between protein/carbs/fats. I can't recall the ideal %% but there is loads of info on the net.
Anyway hope this helps. Best of luck
That's good as i bloody hate running on a treadmill it's boring!
I don't mind using the rower or the bike though.
What sort of amount of calories should i be looking at taking in each day?
I've got no problem cutting out the sugars.
Chocolate, although i like it, i don't eat a lot of!
I like cooking aswell so i don't have a problem preparing stuff for myself.
I don't mind using the rower or the bike though.
What sort of amount of calories should i be looking at taking in each day?
I've got no problem cutting out the sugars.
Chocolate, although i like it, i don't eat a lot of!
I like cooking aswell so i don't have a problem preparing stuff for myself.
Go google a RMR / BMR calculator, see what that says about your daily minimum intake of kcals.
From that you can work out how much to sensibly cut out (remembering that you burn more when exercising anyway).
You generally need to have a deficit of around 3500kcals to lose a pound of weight. An hour on a static bike will see you burn around 450kcals, so you can see here that cardio is not the best way to lose fat.
As a good start I would say find your RMR, then minus 300kcals, this will mean a deficit of 2100kcal in food alone. A week later, remove another 200kcal a day (now you are are 3500kcal a week). Reason for the gradual lowering is that it is easier to take.
If you are currently taking in a lot more than your RMR then you might want to make steps accordingly to get down under your RMR.
Exercise: cardio is good for cardio. You are already doing 180 mins of football, thats good for cardio.
If you are gonna head to the gym then get lifting. As you are just starting again, you will be in the 'honeymoon period'. Chances are with decent weights routine you will add a little mass. It will also burn kcals (both through the exercise alone and the addition of lean body mass) as well as lowering your bodyfat%.
Routine: keep it simple.
Squats, cleans/deadlifts, bent over rows, push press, bench press. If you want a decent routine that is proven online, have a look at riptoes starting strength and also 'stronglifts' routines.
Set some clear goals, these will help you reach your end point. Make them achievable!
Also, remember that the scales are not the only way to tell you you are improving. A mirror will do the world of good, as will taking regular photos of yourself.
Have fun
From that you can work out how much to sensibly cut out (remembering that you burn more when exercising anyway).
You generally need to have a deficit of around 3500kcals to lose a pound of weight. An hour on a static bike will see you burn around 450kcals, so you can see here that cardio is not the best way to lose fat.
As a good start I would say find your RMR, then minus 300kcals, this will mean a deficit of 2100kcal in food alone. A week later, remove another 200kcal a day (now you are are 3500kcal a week). Reason for the gradual lowering is that it is easier to take.
If you are currently taking in a lot more than your RMR then you might want to make steps accordingly to get down under your RMR.
Exercise: cardio is good for cardio. You are already doing 180 mins of football, thats good for cardio.
If you are gonna head to the gym then get lifting. As you are just starting again, you will be in the 'honeymoon period'. Chances are with decent weights routine you will add a little mass. It will also burn kcals (both through the exercise alone and the addition of lean body mass) as well as lowering your bodyfat%.
Routine: keep it simple.
Squats, cleans/deadlifts, bent over rows, push press, bench press. If you want a decent routine that is proven online, have a look at riptoes starting strength and also 'stronglifts' routines.
Set some clear goals, these will help you reach your end point. Make them achievable!
Also, remember that the scales are not the only way to tell you you are improving. A mirror will do the world of good, as will taking regular photos of yourself.
Have fun
Morba said:
Go google a RMR / BMR calculator, see what that says about your daily minimum intake of kcals.
From that you can work out how much to sensibly cut out (remembering that you burn more when exercising anyway).
You generally need to have a deficit of around 3500kcals to lose a pound of weight. An hour on a static bike will see you burn around 450kcals, so you can see here that cardio is not the best way to lose fat.
As a good start I would say find your RMR, then minus 300kcals, this will mean a deficit of 2100kcal in food alone. A week later, remove another 200kcal a day (now you are are 3500kcal a week). Reason for the gradual lowering is that it is easier to take.
If you are currently taking in a lot more than your RMR then you might want to make steps accordingly to get down under your RMR.
Exercise: cardio is good for cardio. You are already doing 180 mins of football, thats good for cardio.
If you are gonna head to the gym then get lifting. As you are just starting again, you will be in the 'honeymoon period'. Chances are with decent weights routine you will add a little mass. It will also burn kcals (both through the exercise alone and the addition of lean body mass) as well as lowering your bodyfat%.
Routine: keep it simple.
Squats, cleans/deadlifts, bent over rows, push press, bench press. If you want a decent routine that is proven online, have a look at riptoes starting strength and also 'stronglifts' routines.
Set some clear goals, these will help you reach your end point. Make them achievable!
Also, remember that the scales are not the only way to tell you you are improving. A mirror will do the world of good, as will taking regular photos of yourself.
Have fun
Great advice! It's amazing but I've just recommended something very, very similar to this to my friend.From that you can work out how much to sensibly cut out (remembering that you burn more when exercising anyway).
You generally need to have a deficit of around 3500kcals to lose a pound of weight. An hour on a static bike will see you burn around 450kcals, so you can see here that cardio is not the best way to lose fat.
As a good start I would say find your RMR, then minus 300kcals, this will mean a deficit of 2100kcal in food alone. A week later, remove another 200kcal a day (now you are are 3500kcal a week). Reason for the gradual lowering is that it is easier to take.
If you are currently taking in a lot more than your RMR then you might want to make steps accordingly to get down under your RMR.
Exercise: cardio is good for cardio. You are already doing 180 mins of football, thats good for cardio.
If you are gonna head to the gym then get lifting. As you are just starting again, you will be in the 'honeymoon period'. Chances are with decent weights routine you will add a little mass. It will also burn kcals (both through the exercise alone and the addition of lean body mass) as well as lowering your bodyfat%.
Routine: keep it simple.
Squats, cleans/deadlifts, bent over rows, push press, bench press. If you want a decent routine that is proven online, have a look at riptoes starting strength and also 'stronglifts' routines.
Set some clear goals, these will help you reach your end point. Make them achievable!
Also, remember that the scales are not the only way to tell you you are improving. A mirror will do the world of good, as will taking regular photos of yourself.
Have fun
Gassing Station | Health Matters | Top of Page | What's New | My Stuff