getting in shape for summer

[flext]

Hi there,

I am fairly new to the whole workout routine ,dieting etc.

I am currently 5'9 and 75 kg's.

usually I only work two muscle groups at a time during my workouts and doing 3 sets of 12 reps for each exercise.

this is using a total trainer,

does anyone have any advice for achieving muscle tone by christmas?

any tips , ideas etc.

thankyou.

[Pseudonym]

Hmmm... is the Total Trainer one of those home gyms? They're good for introducing you to the basics, but you may find you eventually need more exercises than they can provide. Having said that, I used mine for a year quite happily before moving to a "real" gym.

I think your best tool is going to be diet. Can you give us an idea of what you'd eat in a typical day? Also, what are you hoping to achieve? Are you wanting to strip fat, or grow bigger?

[jono]

i have never trained outside of a real gym.. but good equipment makes a HUGE difference to what you can achieve.

as far as losing fat it really comes down to diet and cardio.

post up your diet if you want some help with it

[flext]

6:50 am 2 wheetbix,nutrigrain,fruitsalad, creamed rice.

10:00 am ham / tuna sandwhich, apple, musli bar.

12:00 am tuna/ham sandwhich, apple, musli bar, banana.

3:00 pm tuna/ham sandwhich, banana, musli bar.

5:30 pm bowl of rice,pasta.

7:30 pm protein powder PWO.

8:30 pm 3-4chicken wings, fish,pasta.

this is basically what i eat every day on average.

im looking to put on more muscle in shorest time possible.

[jono]

6:50 am 2 wheetbix,nutrigrain,fruitsalad, creamed rice.

10:00 am ham / tuna sandwhich, apple, musli bar.

12:00 am tuna/ham sandwhich, apple, musli bar, banana.

3:00 pm tuna/ham sandwhich, banana, musli bar.

5:30 pm bowl of rice,pasta.

7:30 pm protein powder PWO.

8:30 pm 3-4chicken wings, fish,pasta.

this is basically what i eat every day on average.

im looking to put on more muscle in shorest time possible.

cut out the ham and the bars add in stuff like rice beef chicken etc to each meal looks like ur just not eating enough..

rememeber meals can be preped the day b4

[sponge]

6:50 am 2 wheetbix,nutrigrain,fruitsalad, creamed rice.

10:00 am ham / tuna sandwhich, apple, musli bar.

12:00 am tuna/ham sandwhich, apple, musli bar, banana.

3:00 pm tuna/ham sandwhich, banana, musli bar.

5:30 pm bowl of rice,pasta.

7:30 pm protein powder PWO.

8:30 pm 3-4chicken wings, fish,pasta.

im looking to put on more muscle in shorest time possible.

aren't we all...

wheres the protein at 6.50am?

10am hope the sandwich is wholegrain

stop having the same meal over and over man it will drive you insane. try something else like beef, chicken, or eggs. and try some oats or brown rice etc.

5.30 wheres the protein?

7.30 hope you're having some form of simple/fast digesting carb PWO

[Varven]

any idea how much bf% level flext ?

[flext]

not to sure what my b/f level is sorry,

[Varven]

Your missing eggs dude.. cant grow muscles without eggs :pfft: ..

I reccomend 2 whole eggs and 4 egg whites only every morning.. cook them, or you risk catching salmonella.

[sponge]

Your missing eggs dude.. cant grow muscles without eggs :pfft: ..

I reccomend 2 whole eggs and 4 egg whites only every morning.. cook them, or you risk catching salmonella.

good idea. heck, you need SOME protein for breakfast :?

[ExpensiveUrine]

Can you tell us more about your overall goal?

Muscle tone doesn't really tell me much to begin with.

I mean, we don't even know your current bodyfat %.

Either way, can you please elaborate on your overall goal and perhaps give us an estimate (or take a picture) of your bf% before we can form some solid advice. All we can do now is throw some general tips at you but that's not really saying much.

[ExpensiveUrine]

By the way...

Masturbation will most likely place greater overload on my body than Total Gym. A real gym is where it's at, so maybe that's a first step.

Second step would be learning exercises (compound/multi-joint) with low resistance. Step three would be to eat/having some sort of structural diet/Sleep-recovery.