Starting out

[Anamayan]

Hi ppls

Im 20yrs od about to turn 21 in Jan :nod: \:D/ :nod:

Im from Hastings, NZ.

Im looking to change my life

Ive been down the rd of losing weight and took it to the extreme!

Now im healthy again i wanna lose just a small amount & i wanna start sclupting my body into the lean and wonderful machine that it deserves to be!

However i really dunno where to start!

I honestly dont have a clue :shock:

I read that protein powder is good for helping ppl to losing weight and helping with muscle toning so i went and brought some of that today!

But i dont know which work outs are best or what is the best food to eat! Ive being reading what ppl are saying bt then others say something different!

Im slightly confused so can someone please lend me some of there knowledge so i know here to start???

Thanks guys :nod:

[teamfatboy]

Welcome aboard...

If you're aiming to tone existing muscle, adjust body composition to become more muscular/ leaner, and or add muscle shape and definition, there are definitely folks here who will help.

Give us a couple more clues... what sort of experience do you have (do you currently do much cardio, are you a runner or a rugby player, do you know your way around weights equipment), for example. Have you got access to a gym? How often do you/ could you train?

You'll see a lot of people post their diets and daily schedule... what time of day they eat, and what, when they work out...

Protein powder's a convenient way of increasing the amount of protein you take in every day, but isn't the whole answer. Most people here come to know and love chicken, tuna and other sources of protein, but in a measured way that balances protein, carbs and fats.

This is an art of details - timing selected nutrition carefully around a structured plan of exercise.

Good luck!

[two_phat]

Good answer TFB,

give people some more info about yourself and you'll soon be pointed in the right direction.

[Gym rat]

Welcom abord post your stats up meaning your diet ,height,weights.

[Anamayan]

Thanks for replying i feel kinda lost but know that i cant wait any longer i wanna get into it and start seein results lol

Ok lets start thinking!

I want to become leaner and add muscle definition to my body rather then just being well you know!!!

Im not the greatest runner but i am trying to get into a routine of getting up every second morning and going for a run (or currently its more of a run---die---walk---run---die---walk kinda thing), but im doing it slowly which i feel happy about, i know ill get better at it over time!

I go to the gym every tuesday, thursday, saturday and sunday for pump classes. Usually about 6am. I am happy to go when ever i want the results lol!

Ive been told to exercise in the morning before i eat anything than to wait an hour afterwards till i eat!

Ok ill keep an eye out all though i have found a couple it seems like an alful lot of food to eat! But hay if it works im keen!

Suppose im used to the convental starve yourself to lose weight approach!

I love fish and chicken and my veges however red meat isnt really my thing! Ill start searching other forum too!

[Anamayan]

20yrs

im 61 kgs aiming for about 55 or just under !

im 5'6 0r 170cms

[Anamayan]

0600: Gym for pump class

or

0645: run/walk up mountain

0800 or 0830: fruit and 100g cottage cheese

1000: Protein Bar

1200: 2 Cups veges or Salad, 2 rice crackers or 1 totilla and 100g cottage cheese of some sort of lean low fat meat (eater chicken or fish).

1400: Walk up peak most days with the dog (1hr approx).

1700 - 2100: (Dinner tie depending on wheather im working or not) 2 - 3 Cups veges or salad with a small potato!

This will sound really bad but if i feel really bad some times i just wont have anything which i know is bad and im trying to stop doing as this wont help towards my goal!

[Anamayan]

Weights-

Legs: 25kgs total

Biceps: 10kgs total

Triceps: 5kgs (saddly i have sad/weak little muscles under there lol)

Shoulders: 6-8kgs (Depending on how i feel)

[soundsgood]

Its good youve bought some protein shakes, it is the building block of bodybuilding

Id recommend having a shake mixed with a half cup of rolled oats in the morning directly after your morning workout at 8:00am.

And perhaps just at this stage having one before you go to bed to feed the body while its sleeping. If you are working out hard, this is very important.

From what you posted with your weights plan you dont give much away, but Im willing to bet you're not too familiar with your way around the gym. We could list a plan for you with all the different exercises, and you could google them but perhaps it would be a good idea to get a Personal Trainer at your gym to spend an hour with you one on one explaining the different exercises and writing you a decent plan. It would be money well spent!

Welcome to the forum!

[teamfatboy]

Thanks for the extra info.

It looks like you've got the most important basics right..a bit of cardio before breakfast will help the metabolism along..and some fast-acting carbs and protein right afterwards is a good way to build toned muscle, so you've already been given some good starters - the oats-n-shake's a bbuilding staple, cottage cheese is casein, a slow-release protein, so not quite as good.

I think a session with a PT is good to help you around the gym - but there are some women on here who really know their stuff. Cardio's good for fitness, but some gym time, once you've got a routine set up, will help with the toning and lean-muscle-mass. Being able to commit to training four times a week means you've got a lot of options.

Oh, and I would eat right after a workout - there's a lot of science that says muscle repair/rebuilding starts right after training, with a "window" immediately afterwards, but it's "shut" after an hour...that advice to wait an hour's good if you're trying to lose weight, but not so clever if you're wanting to add lean body mass. When that "window" shuts, the body is more inclined to put excess into storage (bodyfat) than to rebuilding muscles after exercise. Talk to the PT, if you can find one - if not, the folks on here will chime in, I'm sure. The timing, and nature of what you take in, are both vital to having the body use the nutrients the right way.

One last thing...don't set goals by weight, it'll do your head in! It would be quite possible for you to remain at the same bodyweight, but lose centimetres off all dimensions - but the weight figures on the scales won't tell you how that's going.

Remember that lean muscle mass is heavier than bodyfat, and that your real objective is to replace sloppy saggy bodyfat with toned lean mass. Use girths (have a friend measure biceps, thigh, hips, waist, chest and track progress that way) or skinfolds - they'll give you a much better gauge of how you're doing.

[Android]

Remember that lean muscle mass is heavier than bodyfat, and that your real objective is to replace sloppy saggy bodyfat with toned lean mass.

hahaha, hope she comes back after hearing she has sloppy saggy bodyfat TFB.

Nice posts btw, great summaries of it all

[Pseudonym]

Looks like you're in good hands, Anamayan, so I'll just say, "Hi." :wave:

[poos_n_wees]

Im not the greatest runner but i am trying to get into a routine of getting up every second morning and going for a run (or currently its more of a run---die---walk---run---die---walk kinda thing), but im doing it slowly which i feel happy about, i know ill get better at it over time!

LOL I'm more like run---die---die---die.

Welcome to the board by the way

[teamfatboy]

Remember that lean muscle mass is heavier than bodyfat, and that your real objective is to replace sloppy saggy bodyfat with toned lean mass.

hahaha, hope she comes back after hearing she has sloppy saggy bodyfat TFB.

Nice posts btw, great summaries of it all

Now hush...that was me I was talking about...

honest :nod: :oops: :shock: