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summers coming. need help

Squirly25

By Squirly25
in Bodybuilding & aesthetics

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Squirly25 New member

Squirly25

Posted
Posted

Hey guys,

Summer is quickly approaching, maybe 3 months away.

Im 70kg, about 180cm :P and quite lean anyway, I'm looking to mainly get rid of the fat on my tummy that has built up over winter haha, but also put a lil bit of size on my chest shoulders and arms, not bodybuilder size or anything, just a good healthy size.

Is this too much to ask?? If not, what is the best way to go about this??

Any ideas appreciated

Also if you have any questions ask away as I'm sure i've left some important info out

Cheers

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Shutupandsquat Veteran member

Shutupandsquat

Posted
Posted

For f*ck sakes.

Not bodybuilder muscle? There is no "bodybuilder muscle". There is muscle. Some people have more muscle than others. You aren't going to gain a whole lot of muscle by Summer.

Here's how you do it. You eat, and you lift. Go visit a dietician and they'll get you sorted. Don't have good lifting technique? Get a personal trainer.

You probably don't have a fat stomach, you more than likely just have small amounts of abdominal muscle.

Also; work your legs and back.

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student Member

student

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lol he doesnt say anything about 'bodybuilders muscle' - he says bodybuidlers size, which is perfectly coherent.

I would join a gym, if u havent already. I would recomend working out about 3 times per week weights training (40-60 min per session), concentrating on the big compound lifts -

bench press, shoulder press, barbell rows, pull ups, squats, dips and throw in your curls and side rasies etc. in there too. Do about 8 reps per set, 3 sets per excercise.

Dont expect to gain too much in 3 months, but your gain rate should be fast (assuming your only just begining).

good luck :)

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jimmybro1 Veteran member

jimmybro1

Posted
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Your the reason gyms are so full this time of the year!

It's so annoying people think they can build muscle in weeks over summer and crowd the gym like a night club!

Definitely makes my routine more difficult, just have to way until summer is over I guess and the gyms are empty again.

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BeastBuilder Senior member

BeastBuilder

Posted
Posted
Hey guys,

Summer is quickly approaching, maybe 3 months away.

Im 70kg, about 180cm :P and quite lean anyway, I'm looking to mainly get rid of the fat on my tummy that has built up over winter haha, but also put a lil bit of size on my chest shoulders and arms, not bodybuilder size or anything, just a good healthy size.

Is this too much to ask?? If not, what is the best way to go about this??

Any ideas appreciated

Also if you have any questions ask away as I'm sure i've left some important info out

Cheers

Well in reality in 3 months you will look maybe a little bit different if you have your nutrition on point, but to be honest trying to lose the fat on your stomach and putting size on at the same time and in only 3 months, I don't like your chances.

If you hadn't noticed already it takes longer than 6 months to build even a decent set of arms and takes more than eating right a couple days a week to lose the fat and build some abs. This is a long term game, and even the look I assume you are going for will take more than 3 months to attain.

Sure start working out now but don't have expectations and then get down and quit after the 3 months just because you don't have the body like Brad Pitt in Fight Club you always wanted..

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Terrymundo Senior member

Terrymundo

Posted
Posted

come on jimmy, give this guy a chance.

its only natural to want to be in shape for summer. Who dosn't. Didn't we all join this site to give/recieve advice to meet our goals? so this guys goals arn't your own. so what.

I'd do:

monday: Chest shoulders tricep

tuesday: hour cardio

wednesday: back biceps and abs

thursday: hour cardio

friday: legs

saturday: hour cardio

sunday: wank

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FellowshipOfTheRon Veteran member

FellowshipOfTheRon

Posted
Posted

check out the newbies guides on this site (especially the nutrition part) : content.php?id=165

you can expect a change in your body in 3 months but it's not enough time to be impressive or anything. the diet is the most important thing and most people really need much more than 3 months until you can figure out one that works for you.

if you are happy to recognise the fact that bodybuilding is a marathon and not a sprint race and willing to invest time to get the benefits out of it then you can start with excellent starting programs such as the one in the newbie guide or even StrongLifts 5x5

if your goal is just to get lean for summer and then you'll forget about working out after that till next year then you might want to go for more hardout cardio type stuff like boxing training which can also be fun. cheap too if you already have a punch bag.

at home, you can cheaply get a bar in your garage or backyard to do pullup variations for back/biceps. at the gym you would do rows + pullups and barbell/dumbell curls.

chest/triceps you can build up a base with pushups, making it harder by adding in reps or wearing a backpack with some rocks in it. at the gym this would be done with triceps pushdowns/dips and dumbbell/barbell bench press + dumbbell front/side raises or military press for shoulders

abs you can do hanging leg raises on the bar and crunches/planks on the floor.

"not a bodybuilding size or anything" - yeah, don't worry about that... you won't get this by mistakenly working too hard over 3 months or anything lol.

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karm015 Member

karm015

Posted
Posted
lol he doesnt say anything about 'bodybuilders muscle' - he says bodybuidlers size, which is perfectly coherent.

I guess I read it really fucked hahahaha

dieting and the brain

don't go together :cry:

Your the reason gyms are so full this time of the year!

It's so annoying people think they can build muscle in weeks over summer and crowd the gym like a night club!

Definitely makes my routine more difficult, just have to way until summer is over I guess and the gyms are empty again.

damn them for giving the gyms their money and making our fees that much cheaper and keeping the gym that much better serviced/equipped!!!! :evil:

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Sonja New member

Sonja

Posted
Posted

Don't know if you are a male or female, makes no difference, calories in vs calories out, lots of cardio first at least 45mins x 6 d/p wk, kick in metabolism since you have done nothing over winter, then introduce weights, work chest and tris, shoulders and traps, back and bis, legs and abs, go light weight high reps 15-20, 4-5 sets or at least till you feel the "burn" at least this will get you started, no alcohol, eat clean, no take outs, get your composition measurements done, and BMI. My work out buddy (male) and I (female) are getting ready for a natural bodybuiding show on Nov 3 we are approx 9 wks out, we do 2 hrs of cardio a day 1hr am, 1hr pm x 6 = 12hrs, we weight train 4-5 days a wk sometimes hitting a body part twice, we started preparing June 25th of course this is different to what you want to do but our abs are already in, guys never do alot of cardio when it comes to weight loss or fat loss you need both and to watch what you are eating. As a personal trainer in the states this is my first port of call for all my clients once they get started and see the results "fat loss" they are sold, guys too, even though they hate it in the beginning. Keep a diary of what you eat and what you are exercising daily even record the days when you rest. If you want to look good and feel better for the NZ summer no less then five days per week minimum, you could start your routine 3 days-1 day off, 2 days-1 day off, that way you won't get burnt out early. Let me know how you do post private if you want any more 'REAL' help. Sonja PT, USA, home town NP, NZ

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severe Senior member

severe

Posted
Posted
come on jimmy, give this guy a chance.

its only natural to want to be in shape for summer. Who dosn't. Didn't we all join this site to give/recieve advice to meet our goals? so this guys goals arn't your own. so what.

I'd do:

monday: Chest shoulders tricep

tuesday: hour cardio

wednesday: back biceps and abs

thursday: hour cardio

friday: legs

saturday: hour cardio

sunday: wank

What, no more wanking between sets? What is the world coming too? (no pun intended).

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Kalidane Senior member

Kalidane

Posted
Posted
Lol @ everyone saying you can't make changes in 3 months.

I have seen some amazing 12 week transformations on my gyms wall, body for life websites and forums....

I'm pretty sure a newbie could look a dam site better in 3 months with dedication.

Sure sure that is possible for some. Best case scenario is not really representative of what the typical person can expect however.

As I think someone said in here, a good outcome for the OP is discovering that getting results is fun and worth continuing long term. Every step forward should help inspire the next

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PhilNZ Junior member

PhilNZ

Posted
Posted

My personal opinion below:

1) Bodyweight in pounds x 15 = calories to maintain your weight now. (this is approx, obviously)

Subtract 500 to 1000 to cut (eating less than you need)

Add 500 to 1000 to bulk (eating more than you need)

2) Always Eat

1g Protein per pound of bodyweight

1g Fat per kg of bodyweight

1g Protein = 4 calories

1g Carb = 4 calories

1g Fat = 9 calories

3) To easily track your protein, fats and carbs (macro-nutrients) go on this http://www.fatsecret.com/ start an account and then you can search up any food or type it into your account. (Also an Android/smart phone app which is called calorie counter).

That's basically all u need to know bro. It doesn't matter right now about what or when you eat, as long as you get enough protein, fats and calories that you're aiming for out of that food (concept is called I.I.F.Y.M., If It Fits Your Macro-nutrients) So it's all about measurement of macros.

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