Newbie - advice

[BOPE]

Looking for some guidance:

 

So, have always a bit overweight. Never  sporty or fit. Love my food - always prepare own food.  Currently 178cm and 79kg. Any weight has always seemed to be on my trunk - thin arms and legs. Think I 'm  average build underneath. Started at gym two years ago. Was about 86kg then with no amount of muscle bulk on me  I would say. I did cardio and interval training with some low weights at high repetitions mostly. I'd say steady now at going 5 times a week. I learned (a little) about hypertrophy and strength Vs. endurance training and trying to put that into practice with some basic plans for both i got from a gym PT. With regards diet, I cut way back on my alcohol to minimal.  Only small changes to routine diet. As I said, this bit is hard for me. 

 

Now , I have even begun to loose weight on my chest (still some there) it's just a pregnant woman's belly that's the biggest eyesore. The muscle groups of my legs look taut if they are put into action a little and with regards my arms, there isn't anything obvious at rest but if used you can see outline of the muscle groups.  My neck and underarm more lean as well. I kinda like it. Yep, it's vanity but for someone who  never had this before it's very nice to get compliments. And it's nice to see these changes in my body. I want more. 

 

Going to gym often for cardio and weights takes up a lot of time but is part of my routine now which I think was/is step No. 1. Now , I want to get more out of this time. I'm willing to try diet change and want to make the time in the gym more productive/efficient so that I can gain more muscle (for aesthetic purpose) and loose the trunk weight.

 

Can people offer direct advice or good websites or resources for someone at my level (from reading the above). 

 

Much appreciated. 

[Pseudonym]

Hey BOPE, welcome to Gymnation, and congrats on the progress so far.

 

It sounds like you've got basically the right idea re training and diet, especially if you like preparing your own food already - that's half the battle! After that, it's really just a matter of food selection. Dieting doesn't have to mean chicken and broccoli - you can be pretty flexible, as long the calories and macros add up at the end of the day.

 

We're actually in the process of developing a series of articles and resources about exactly this. But in the meantime, try this calculator...

Calorie calculator with macro cycling.xlsx

 

Do you use the MyFitnessPal app yet? If not, you should. Log a couple of days of your current diet in MFP so you get an idea of what your current intake is, then compare that to the numbers you get from the calculator above.

 

Let us know how you get on.

[BOPE]

Thanks for the comment and advice.

No I haven't used MyFitnessPal but will give it a go. I'm guessing I'm well over. That's the diet issue. But then the other issue with me at the beginner stage re: fitness/gym, is there a source to turn to with regards exercise/weights etc..Here? Elsewhere?

Thanks again.

 

 

[Pseudonym]

What does your current routine look like, BOPE? Tell us what you do now, and we can suggest ways to improve it.

 

Alternatively, a lot of people here (me included) like running a powerlifting program - even for bodybuilding goals - because powerlifters tend to be much more methodical about progressively increasing the workload. And ultimately, that's what forces your body to adapt and grow.

 

I've been doing a program called 5/3/1, and it might be okay for beginners, but something like Stronglifts 5x5 (Google it) might be even better.

[maccaz]

11 hours ago, Pseudonym said:

What does your current routine look like, BOPE? Tell us what you do now, and we can suggest ways to improve it.

 

Alternatively, a lot of people here (me included) like running a powerlifting program - even for bodybuilding goals - because powerlifters tend to be much more methodical about progressively increasing the workload. And ultimately, that's what forces your body to adapt and grow.

 

I've been doing a program called 5/3/1, and it might be okay for beginners, but something like Stronglifts 5x5 (Google it) might be even better.

 

cant vouch for stronglifts 5x5 enough.

once you get your head around not being in the gym as much as you're used to/think you need, its good.

best gains i ever had for a 12 week block

[BOPE]

Thanks guys for the feedback.

 

I looked up the strong lifts 5x5  - found a site by a Belgian guy giving lots of detail on the subject. Very convincing. Seems to be rooted in pretty good science and for someone like me, has appeal since I have it suits me to persist as you said, methodically over a long period if the likelihood of success is high. I like the way he insisted that having good form is pivotal not just to be successful but most importantly to avoid injury- I place this high in my priority list.

 

But have to admit, I've never lifted an Olympic bar alone, never mind with weights. And I've never performed some of the primary exercises included in the 5 . I think this might be out of my league, no? 

 

So far if I go to gym with regards weights, I have done a muscle grouping method chest/biceps, back/legs, shoulders/tripcs over 4 weeks with endurance / power mix routine and two days interval exercise routine and one day just a 25-30 min jog around the neighbourhood. Sometimes have done supersets. I have used the fixed weight barbells, dumbbells, kettle bells and machines (mostly for back and triceps and some legs) . Have tried a 12-10-8-6 reps heavier weight routine as well for 4 weeks - sets repeated 2-3 times a week with cardio x2 days, interval routine another .

So ya, I think that's really good advice, but a little intimidated to be honest.

 

Myfitnesspal - is kind of annoying that all the foods have a brand name (a lot of which are American). I think I might try find a similar app which i can work with easier.  

 

[maccaz]

7 hours ago, BOPE said:

Thanks guys for the feedback.

 

I looked up the strong lifts 5x5  - found a site by a Belgian guy giving lots of detail on the subject. Very convincing. Seems to be rooted in pretty good science and for someone like me, has appeal since I have it suits me to persist as you said, methodically over a long period if the likelihood of success is high. I like the way he insisted that having good form is pivotal not just to be successful but most importantly to avoid injury- I place this high in my priority list.

 

But have to admit, I've never lifted an Olympic bar alone, never mind with weights. And I've never performed some of the primary exercises included in the 5 . I think this might be out of my league, no? 

 

So far if I go to gym with regards weights, I have done a muscle grouping method chest/biceps, back/legs, shoulders/tripcs over 4 weeks with endurance / power mix routine and two days interval exercise routine and one day just a 25-30 min jog around the neighbourhood. Sometimes have done supersets. I have used the fixed weight barbells, dumbbells, kettle bells and machines (mostly for back and triceps and some legs) . Have tried a 12-10-8-6 reps heavier weight routine as well for 4 weeks - sets repeated 2-3 times a week with cardio x2 days, interval routine another .

So ya, I think that's really good advice, but a little intimidated to be honest.

 

Myfitnesspal - is kind of annoying that all the foods have a brand name (a lot of which are American). I think I might try find a similar app which i can work with easier.  

 

 

myfitnesspal is the best, just takes getting used to. try adding "generic" eg when searching chicken breast search "chicken breast generic raw" 

also you can scan barcodes with it.

 

on 5x5, dont worry that the lifts are beyond you, they're not. if you follow the program properly you will be started with just the bar so will get good at it by the time it becomes hard. everyone has to start somewhere and can't beat 5x5 for starting out imo.

 

feel free to post some videos of you doing the lifts and we will all help out.

[BOPE]

Thank you for ongoing advice. Appreciated. I'll see how I go with the myfitness pal for now so. I'll give it a second shot. 

as for the 5x5 . . . i'm keen, and totally get that we all need to start somewhere, if I went back two years ago from now and you told me I'd be going regular to a gym, I wouldn't have believed it. But let me just think about this one . . . .as I said, just intimidated a little I suppose going over to that section of the gym.  

 

 

 

 

 

[maccaz]

26 minutes ago, BOPE said:

just intimidated a little I suppose going over to that section of the gym.  

 

 

 

 

 

fair enough, most people feel the same at first.

worth it though

[Pseudonym]

Give it a week, and you'll wonder why you never went into the weights section before.

 

MyFitnessPal - as Maccaz says, you can scan barcodes to find NZ products (because it's user-entered data, just check the numbers look right when you add a new food - they're pretty good, but sometimes you find a mistake). And the app remembers your most recently used foods, so you'll find that it quickly becomes faster and easier to use.

[Georg]

Don't be intimidated! Just walk in there like you're the man and it's YOUR gym and you'll be fine (in a non arrogant way if any of this even makes sense lol). I used to be timid and walk around the gym being so self conscious of what people thought and now I stroll in there and set up a bench in the weights area or go set up for deads being all like WASSUP are we here to work out or what? Just own it! You got this man.

[maccaz]

3 minutes ago, Georg said:

Don't be intimidated! Just walk in there like you're the man and it's YOUR gym and you'll be fine (in a non arrogant way if any of this even makes sense lol). I used to be timid and walk around the gym being so self conscious of what people thought and now I stroll in there and set up a bench in the weights area or go set up for deads being all like WASSUP are we here to work out or what? Just own it! You got this man.

 

 

this, im yet to find a gym where there has been any negative vibe, from obese 120kg, to skeletor 75kg, to somewhere in the middle now, always had people keen to help, spin a yarn, whatever.

 

noones gonna think less of you for being there. the opposite really.

[BOPE]

Very supportive guys. Thanks a lot. Let me battle it out in my mind for a bit. I'll let it be known for sure if I decide to do. Once again, thanks for motivation .