strick206
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Registered: 12th Apr 07
Location: Wigan Drives:Integra DC5
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Just asking for some advice really, i used to play football 4 times a week so was athletic and fit, but i fooked the bottom of my back, top of legs up,
12months later i think i am finally getting better, been to the gym a few times, can still feel it a little bit at the top of my leg/ass cheek
i am hoping as i get fitter, it will sort out, will be taking it easy for a couple weeks though
i put 2 stone on in that year doing nothing, and now i want to lose all the fat
im 12 stone now, and would like to stay this weight but be better built
I know diet is the main part of it, i like most things, chicken, tuna, etc etc
what would be a good diet to have, if i got like a set routine of how to eat sorted, id be fine
what about protein shakes, which should i buy?
and also, a routine for the gym, need to mix cardio with weights etc, because i am carrying way to much fat.
I know there are a few people on here who know what they are talking about, any help would be appreciated
Strick 
[Edited on 05-11-2007 by strick206]
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Marc
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Registered: 11th Aug 02
Location: York
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I'd leave the shakes etc alone if you want to lose the fat etc. Then once you are happy and want to start building muscle maybe then look in to the supplements etc.
Monday, Wednesday, Friday is a good routine to get in to as it gives your body time to rest and repair. Concentrate on differant body parts each visit, up to you how you divide it all up.
Cut out the crap and try and eat a well balanced diet. don't have to go crazy, just eat sensibly.
My opinion obviously, and you will be told something completley differant shortly!
[Edited on 04-11-2007 by Marc]
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Jake
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Registered: 24th Jan 05
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roids
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Tom
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Registered: 3rd Apr 02
Location: Wirral, Merseyside
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Speak to Ste
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strick206
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Registered: 12th Apr 07
Location: Wigan Drives:Integra DC5
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quote:
Originally posted by jake
roids
nah, afraid not
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Marc
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Registered: 11th Aug 02
Location: York
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Hes naturally buff Tom.
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Tom
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Registered: 3rd Apr 02
Location: Wirral, Merseyside
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Ste Roid 
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strick206
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Registered: 12th Apr 07
Location: Wigan Drives:Integra DC5
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Tom
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Registered: 3rd Apr 02
Location: Wirral, Merseyside
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strick206
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Registered: 12th Apr 07
Location: Wigan Drives:Integra DC5
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cheers marc
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AdZ9
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Registered: 14th Apr 06
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quote:
Originally posted by Marc
I'd leave the shakes etc alone if you want to lose the fat etc. Then once you are happy and want to start building muscle maybe then look in to the supplements etc.
Monday, Wednesday, Friday is a good routine to get in to as it gives your body time to rest and repair. Concentrate on differant body parts each visit, up to you how you divide it all up.
Cut out the crap and try and eat a well balanced diet. don't have to go crazy, just eat sensibly.
My opinion obviously, and you will be told something completley differant shortly!
[Edited on 04-11-2007 by Marc]
Why leave shakes alone? If you want to lose fat you will need to be in a calorific defecit but also will need to monitor/adjust carbohydrate intakes with a high protein diet. Shakes can be included, just not depended on.
I suggest you spend a good while reading articles/information and read up on exercises etc. Because no matter what people tell you on here you need to learn/remember it yourself. Theres to many people who think they know about it and happily give out advice to people which is usually mis-informed.
www.muscletalk.co.uk - UK based forum, very good advice and articles. Can also pay (think its £75) for a tailor made diet/exercise plan from qualified nutrionists and personal trainers (who specialize in weight training). Check the articles on there, also the stickies in the forums.
www.bodybuilding.com - US based forum, again some good topics on there but i don't tend to follow it as much as Muscletalk as it has american brands/measurements etc and its all hassle. On the site you can check the transformation page which is a good motivational/morale boosting page, shows peoples transformations with all info etc in it.
www.coopersguns.com and www.exrx.net - Good websites with exercise information on to show how to do them with correct form etc.
Get reading mate, its your best bet 
[Edited on 05-11-2007 by AdZ9]
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strick206
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Registered: 12th Apr 07
Location: Wigan Drives:Integra DC5
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cheers
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Marc
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Registered: 11th Aug 02
Location: York
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quote:
Originally posted by AdZ9
Why leave shakes alone? If you want to lose fat you will need to be in a calorific defecit but also will need to monitor/adjust carbohydrate intakes with a high protein diet. Shakes can be included, just not depended on.
I say this as hes obviously just starting out and doesn't want to complicate things with shakes and supplements at this time. I'd get in to a routine and get the diet sorted before adding them. Again, just my opinion.
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corsa_godfather
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Registered: 6th May 03
Location: Greenock,Scotland
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In my opinion start training for 3-4 weeks without suppliments.then after that start on protein shakes 2 a day with water!1 in morning and 1 after you train.
Train maybe 5-6 days a week giving the body part you trained 48 hours to recover.
my routine is.
monday- chest and back
tuesday-shoulders-upper arms-30 mins cardio
wednesday- legs,stomach,lower back
thursday-chest-back
friday -shoulders-upper arms-30 mins cardio
saturday-legs,stomach.lower back
sunday-day off rest
As for eating.you have to eat alot of protein foods if you want to build muscle.
average male needs 65g protein per day if u train and want to build up u need at least double that!
try eating 6 small meals a day full of protein instead of 3 big meals.
As for training i do 4 sets of 12 on big muscle groups chest,back,legs.
3 sets 12 on the rest!
Once you are happy that you are increasing muscle start 'cutting in'
more cardio-more reps-with less weight
and you have to eat very healthy
boiled rice,chicken fish and lots of water etc.
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bigdan
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Registered: 4th Jan 07
Location: Jarrow (Newcastle)
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sorry to thread jack
butive just joined the gym aswell
put my hip out (torn ligaments it popped out and went back in  ) about a year ago so couldnt do much cardio for a while and then in the year ive put on about 2 stone i wasnt skinny before the injury but had more shape to myself. just went terribly down hill eating shit all the time
went to the gym and swimming and started eating more nice food maybe the odd pizza here and there but i now feel great 
i want to lose body fat then build the muscle up any help for me aswell
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corsa_godfather
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Registered: 6th May 03
Location: Greenock,Scotland
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build up muscle first,protein diet required
easier to turn fat into muscle.
Build up then lose weight
[Edited on 21-11-2007 by corsa_godfather]
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A2H GO
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Registered: 14th Sep 04
Location: Stoke
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quote:
Originally posted by corsa_godfather
build up muscle first,protein diet required
easier to turn fat into muscle.
Build up then lose weight
[Edited on 21-11-2007 by corsa_godfather]
Fat does not turn into muscle
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bigdan
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Registered: 4th Jan 07
Location: Jarrow (Newcastle)
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quote:
Originally posted by CorsAsh-Sport
quote:
Originally posted by corsa_godfather
build up muscle first,protein diet required
easier to turn fat into muscle.
Build up then lose weight
[Edited on 21-11-2007 by corsa_godfather]
Fat does not turn into muscle
bingo
muscle uses fat for energy iirc
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corsa_godfather
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Registered: 6th May 03
Location: Greenock,Scotland
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doh
you will build muscle alot quicker with fat
rather than losing all your weight then trying to build up
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bigdan
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Registered: 4th Jan 07
Location: Jarrow (Newcastle)
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quote:
Originally posted by corsa_godfather
doh
you will build muscle alot quicker with fat
rather than losing all your weight then trying to build up
build muscle and it will burn the fat off etc
do extra cardio for faster times etc
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