Newbie looking to build mass/lose fat

[Bowlsy]

Hi All bodybuilders, powerlifters and gym junkies

Currently i am in hamilton at anytime fitness, trying to gain muscle and lose fat. but i am having trouble with a diet (don't know what i should be eating).

so if anyone has any ideas it would be most appreciated. any if you go to anytime fitness in hamilton give me a shout out, it would be good to meet others at the gym.

Cheers bowlsy

[PeterDolan]

First things first

We will need

Height/Weight/Age

Current diet

Out line of exercise (Weights, cardio, job activity)

[steak]

Pick 1...lose fat or add muscle/mass.

[Bowlsy]

i am about 181cm tall, 95kgs, 20 years of age.

diet:

meal 1: protein shake sometimes with oats

meal 2: chicken and rice

meal 3: snack like fruit or crackers with salmon

meal 4: steak and salad

meal 5: protein shake after the gym

workout:

monday to friday i go for a walk in the morning

monday - shoulders -Db military press 20,15,12,10,8 ( as above )

Side Raises 15,12,10.8

Machine press 15,12,10,8

Rear delts machine super set with front raises 15,12,10,8

Shrugs 20,15,12,10

tuesday - rest or extra weights whatever i think i need work on

wednesday - Quads

Leg extensions 20,15,12,10,8

Squats 20,15,12,10,8

Leg press 20,15,12

Hamstring

seated leg curl 15,12,10,8

standing leg curl 15, 12, 10,8

Thursday - cardio on tredmill, 30 mins interval training

friday - Back

Lat pull downs 20,15,12,10,8

Bent over db row 15,12,10,8

seated row 15,12,10,8

Biceps

Ezy bar curl wide 20,15,12,10.8

Db curls 15,12,10,8

Hammer curls 15,12,10,8

concentration curls 15,15,15

saturday - walk or rest day

sunday - Chest.

Bench 20, 15, 12, 10, 8

Incline db press 15,12, 10,8

Flat flys db 15,12,10,8

machine dips 15,12,10,8

Triceps

Push downs 20,15,12,10,8

Rope super set with the above

Db behind head 20,15,12,10

[karm015]

your workout program looks pretty solid. although if i was you, and was having trouble putting on any weight, i'd cut down on the cardio.

for diet this might help, viewtopic.php?f=11&t=15241 . can't tell from the diet you posted how many calories you're getting, no quantities there. but as ronnie said, you gotta eat big to get big, and if you're not eating a fair amount of good food, you're not gonna get big

[Bowlsy]

your workout program looks pretty solid. although if i was you, and was having trouble putting on any weight, i'd cut down on the cardio.

for diet this might help, viewtopic.php?f=11&t=15241 . can't tell from the diet you posted how many calories you're getting, no quantities there. but as ronnie said, you gotta eat big to get big, and if you're not eating a fair amount of good food, you're not gonna get big

hey thanks karm015, this look really helpful. so i will sit down and work it out for my guide

[Pseudonym]

Hey mate, welcome. In our Diet/Nutrition section, you'll find a Resources box with articles on building your diet, and an easy calorie/macronutrient calculator.