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HELP ME!!


fatbastard

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hi-Ive just joined up on this forum and am wanting to change my appearance and overall well being.(I hope Ive got this in the right topic section!)anyway Ive been pissing around and making up excuses not to train and get some muscles on my frame but after my latest experience with my wifes new full size standing mirror I was shocked to see how fuctup I actually looked!! I have tried the whole join a gym and personal trainer thing but I dont Like training with wads of people around(insecure fula)I do how ever have a decent gym set-up which I have had for years that needs to be used!So nows the time!!!!I done a "body for life"stint a year ago and the outcome was pretty good(3 months went from 118kg to 104kg)so I know what I should be eating etc-what I need help with (and as detailed as possible would be brilliant!)Some sort of program or a weight journal to help me achieve my goals.I mean I honestly dont know where to start or what weight I should lift?how many of each exercise?upper body one day lower the next??I welcome all comments and helpfull tips!!! I can chuck up a pic of how I look now and you guys be the judge and tell me what i need to do(i dont mind!)here is a brief description of myself!

-6ft 3in tall

-109 kg

-last body fat test done was 25.7%(december)

-waist size is 104cm

-chest 117cm(bugger all dif from my waist?)

-turkey legs

-I dont know if any of this info helps but there it is anyway!

I have started pre-season training which is 40mins 3 x a week of doing down & ups 4 x 5metre spacings 4 x 10m space 4 x 15m and 4 x 20m with a 2 min rest between each set-So u basically run to the 5metre mark get on ya guts,get back up and back to the start then to the 10 metre same again and so on.and sprints 4 x 400m 4 x 300m 4x 200m 2x 100m x 2sets(oh rugby pre-season training)i have probably not given you guys enough info,but if ya need more just tell me what else you need to know and I will reply asap-Thanks for looking :)

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Out of interest what are you eating? What is a typical day - weekday and weekend type of eating?

When I had to get in shape more a few years back, I thought I was eating all the right things yet my bf was still quite high and I was soft. But then I learnt that those big salad rolls and bran muffins I was eating each day (which I thought were really good for lunch) was actually was too carby, not enough protein and actually had quite a bit of sugar/fat etc in the muffin. It was hard changing my eating practices, so I did it progressively and now I am heaps leaner.

Cardio and weights are important - and I am sure you will get feedback from others on this Board on that - but nutrition is really important if you want to get good results as well. You say you know what to eat, and you may be right, but it may be worth getting some feedback on that area too. Just a thought.

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Can you list the equipment in your gym set up (if it's a all-in-one home gym, what stations does it have - if you have freeweights, what do you have).

I'm not a great fan of the all-in-one home gym type contraptions as I feel you just don't do the same work (the big 3 - deadlifts, squats & bench press are all normally out of the question & are all essential in my book).

You really shouldn't worry too much about anyone else in the gym. Everyone started somewhere & the majority are there to concentrate on what they are doing and not worrying about what the next guy is up to (there are those that spend more time concerned with other peoples lifts but who really cares what those idiots think - you should be in the gym for you, not the guy beside you).

Regardless of where you work out, good on you for making the decision to sort your sh!t out. :nod:

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Good on you for making the decision to change! You don't need to join a gym to make changes to your body and a home gym is an awesome way to start. It wouldn't hurt to invest in a Personal Trainer to start with? I have many clients that I don't see at the gym - they either meet me at my place or I go to theirs and I still manage to train their wee butts off with very limited equipment, so maybe look for one in your area to come to you?

If you're a beginner with weight training it's really important to start with a lighter weight and work up concentrating on good form.

If you did maybe 3 leg exercises, 3 sets of 10 - 12 reps then 4-5 upper body exercise, 3 sets of 10 -12 reps followed by 20 mins of cardio that would be a great way to start. Make sure you have rest days between your training days. As you get more experienced you can start breaking your body up a bit. eg: Lower body day - Upper body day. Then eventually get into the 3,4 or 5 day splits.

There's stacks of info out there & it does get confusing for beginners..just take it lighter and slower to start with - who wants an injury straight up?!

Hope this helps a little - Go for it! :lol:

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I'm not a great fan of the all-in-one home gym type contraptions as I feel you just don't do the same work (the big 3 - deadlifts, squats & bench press are all normally out of the question & are all essential in my book).

:ditto:

I wish someone told me to bench, deadlift & squat when I first started out! Pseudo put up a beginner's template somewhere on this site that you might find helpful to start off with.

The hardest part is getting started thumb.gif

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Hi mate. There's a lot of good advice up there ^ :)

As Kiwi says, training is important, but you need to check your diet as well. If you find it difficult sticking to a new diet, try changing it gradually - one or two meals at a time.

The articles Poos was talking about are under our Tools section. If you're wanting a broad overview of diet and training principles they may helpful. :)

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A good beginners routine can also be found here although it's designed with free weights in mind (it's based on push/pull/legs that is very popular among many).

I know at least 4 guys (including myself) that stuck to this routine for at least 10 weeks & made really good progress.

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Hi 'fatbastard' - welcome to the forum. Sorry, I can't help but picture you as Mike Myers in a fat suit talking with a broad Scottish accent and drooling everywhere!! (as in your name-sake in the 'Austin Powers' movies!).

I done a "body for life"stint a year ago and the outcome was pretty good(3 months went from 118kg to 104kg)so I know what I should be eating etc

That's an awesome effort - obviously what you did then worked well, so keep at it to lose more weight. Did you actually use the Bill Phillips "Body for Life" book as a guide? If not I'd recommend getting it as it will help with all aspects of weight loss/ muscle toning (diet, lifestyle, training programs etc). I used it about 8 years ago and from what I remember it explained things very well without being too complicated and it was a very useful guide.

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Did you actually use the Bill Phillips "Body for Life" book as a guide? If not I'd recommend getting it as it will help with all aspects of weight loss/ muscle toning (diet, lifestyle, training programs etc). I used it about 8 years ago and from what I remember it explained things very well without being too complicated and it was a very useful guide.

It does have some good tips although I don't agree with his idea on lifting on an empty stomach first thing in the morning though.

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