Where do i even start?

[bubble82]

Im new to this site and to any kind of body building

ive always had weight issues. im 80kg at the mo and only 5'3

I am a member at the gym and try and go a min of 2 times a week, when im good its 4-5 times. But i dont really push myself.

I horse ride and even that isn't really a workout.

I need help with a food regime on how to even start shifting the weight. I dont really eat that healthy. so need to start from scratch. i do eat a lot of fruit and vege, i dont eat beef. But i eat cake and lollies.....i know thats the 1st to go. but i realllly wanna shift the weight. ive been bigger all my life and i want to change.

I know i need to cut carbs seriously! and i do drink a lot of water. Can some one give me a good food plan for a week?

[Draft]

Good on you for want to make the change! It will prob help people if you post up what you eat in a typical day.

My preferred approach is to slowly adjust how much your eating. That way you don't get the cravings so much and binge.

Do you drink much?

[HaNs]

My preferred approach is to slowly adjust how much your eating. That way you don't get the cravings so much and binge.

This and remove all the shit food from the house and replace it with healthy stuff

[DeeDuub]

Hi there!

good on you for starting this change!

all you want to do is lift Mon Wed Frid and do cardio tues thurs

diet should be the same old:

fruits veges

whole grain wheats(brown bread ,oats etc)

cut down sugar

dont cut carbs..yes..DONT...just eat the rite ones and decrease the carbs as you get closer to night time..

aim to eat 3-5 meals a day ..getting at least 1gm or protein per lb of b ody weight...so me..im 80kg..roughly 170lbs.,..so i should get 170gms or protein..really simple:D

Best and cheapest sources of protein:

-milks

-eggs

-chicken

-protein powders(dont rely on these though..foods win..but powder is good for on the go and post-workout )

Eggs is your best source..its the healthiest form of protein ever...and its dirt cheap..have arnd 3-4 morning and same at nite..dw about the bullshit yolk myth...the yolk has half the protein and all the vitamins etc...just dont eat too many lol

http://www.stronglifts.com is waht you want to read...it has EVERYTHING... :grin:

alota sites got everything but this one got it layed out in such a simple way..it has all the workouts etc

muscleandbrawn.com is another favourite. :clap:

I lost 10kgs using the plan i layed out in the begining. :nod:

bt dont misunderstand ...10kgs of FAT...DONT..i repeat.DONT rely on the scale....fat is lost all over the body.....so u shud be checking ur waist line..general looks etc...ask people.... scale is the worst indicator.

last note

only way to lose fat properly...do weights AND cardio.....weights and cardio get u the 6pack..not just cardio.....

-Google ''weight loss myths '' etc or anything along those lines for more info

-read about HIIT (high intensity interval training)...dont rely on the 40min carido a day bullshit...interval training is the way...

cardio alone is total rubbish...it loses fat yea but very slowly and muscle is lost also if u only do cardio

another site for u is bodybuilding.com ... dw about the products shit on it...read the article sections..its a heaven for u trust me

so suming it up:

http://www.Stronglifts.com

http://www.muscleandbrawn.com

http://www.bodybuilding.com

and if you want a workout routine.... stronglifts and muscleandbrawn got PLENTY for all levels..all layed out..so dont worry!

the internet now days has everything you need...dont even bother to pay a cent to a single trainer..maybe only to show you how to use the machines

Dont buy any products like vince delmontes etc lol (just torrent them haha) 8)

another note-dont do isolation exercises at all for about 2-4 months..

you gota focus on compound movements

-deadlifts,bench,rowws,squats

(deads ands squats are the kings)

http://muscleandbrawn.com/2009/06/the-r ... -programs/

Read that :nod:

anyways good luck!!!!

any questions ask!!!!!

:nod:

[solardrive77]

This website is full of resources and has a great deal of knowledge enclosed so take advantage of that and read some of the forums.

Some advice that I would give would be the following:

1. Write down everything that you eat and drink and at what times and post it up here for the members to critique. The main thing that you have to have is consistency, so please plan your meals in advance and shop appropriately. Focus on whole foods and educate yourself on the merits of glycemically balancing your meals.

2. Get all your stats done properly and set yourself some realistic goals. Your not going to look ripped in 12 weeks, but you should see significant improvement if you have a balanced exercise regime and diet. This foundation for this will be in the kitchen.

3. Motivate yourself. Take some pictures of you now ( however unflattering they are) and give them to a friend. Tell them that if you don't provide some pics in 12 weeks time with significant changes they are free to pass them around your workplace/family etc.

I hope this helps

Nb. I would disagree with Deedub above and say that a Personal Trainer would be the way forward in the beginning. It might be worth while to get a professional to set you up with a fitness plan and for them to monitor your progress. Being accountable to someone is a powerful motivator.

I hope this helps.

[bubble82]

You guys are fantastic! thanks so much for all your advice. its shopping day on thursday so ill be stocking up on lots of frust and vege, also i have brought some protien power so am replacing snack meals with this, also mixing in 3 boyseberrys and using lite soymilk and water. Its a real yum drink, is it ok to have boysenberrys in the drink?

Im having porriage for breaky with banana and again a couple of boysenberrys for flavour.

Lunch and tea are the hardest meals. but im trying to have tinned chicken and steamed veges for dinner.

[bubble82]

Another question - how long should i be working out for each day?

you say 3 days a week weights and 2 days cardo. but should i be spending an hour doing this each day?

[DeeDuub]

This website is full of resources and has a great deal of knowledge enclosed so take advantage of that and read some of the forums.

Some advice that I would give would be the following:

1. Write down everything that you eat and drink and at what times and post it up here for the members to critique. The main thing that you have to have is consistency, so please plan your meals in advance and shop appropriately. Focus on whole foods and educate yourself on the merits of glycemically balancing your meals.

2. Get all your stats done properly and set yourself some realistic goals. Your not going to look ripped in 12 weeks, but you should see significant improvement if you have a balanced exercise regime and diet. This foundation for this will be in the kitchen.

3. Motivate yourself. Take some pictures of you now ( however unflattering they are) and give them to a friend. Tell them that if you don't provide some pics in 12 weeks time with significant changes they are free to pass them around your workplace/family etc.

I hope this helps

Nb. I would disagree with Deedub above and say that a Personal Trainer would be the way forward in the beginning. It might be worth while to get a professional to set you up with a fitness plan and for them to monitor your progress. Being accountable to someone is a powerful motivator.

I hope this helps.

Hi there

yea your right but dont be with a trainer forever...spend your money somewhere else..few weeks is all you need with the trainer to show you how to do the routine,proper form,stretching , interval cardio training etc...

Sorry about that

[DeeDuub]

Another question - how long should i be working out for each day?

you say 3 days a week weights and 2 days cardo. but should i be spending an hour doing this each day?

hey there

cardio should be done onnly 20mins a week ..interval training..google it for more info..basically..run at 80-%100 of ur max for 20-30 secs...then rest for a min..repeat that pattern til u reach 20mins....blasts fats of..google it for the info...

The workouts should take no longer then 1hour and 30mins...as usually around that mark...a hormone called cortisol is released..this breaks down muscle

as for the 5-6 meal talk that goes around..this is how it REALLY is:

the 4most important meals are:

breakfast

pre workout

post workout

bed time

those are the main times you get your gains as well as the most important times for food intake.

the other meals in the day are only to keep your body in a anabolic(muscle buildin) state ...so dont fuss about them too much..just have some protein in each of those meals

the MOST imp meal..postworkout

after a workout..your body is a sponge..it will take anything...liquid

then after that shake u have..dig in like theres no tomorrow...yes dw about calories...you have to eat alot to get big..discard that 'clean eating' rubbish lol just dont eat too much junk at nite

muscleandbrawn.com and stronglifts.com have some good articles on this topic.

Mon Wed Frid weights.... Tues Thurs interval cardio..

that will get you big..ripped..and 6pack to add to that!

guranteed...just eat rite..sleep alot...and train hard..lift heavier each workout ..even if its 5lbs only each wrkout...thats what..20lbs each month? it accumulates!

as i say again.all this info im telln u is in the stronglifts site..their free ebook pdf... its a good and very simple read...ul love it also hehe once u read it ul knw what i mean lol

any more qs just ask! :grin:

[HaNs]

The workouts should take no longer then 1hour and 30mins...as usually around that mark...a hormone called cortisol is released..this breaks down muscle

1hr 30m is a long time.

I make sure i dont go past 1 hour, usual is 40mins of hard weights or low HR cardio

When we exercise, regardless of whether it is strength training or aerobic exercise, cortisol is released in proportion to the intensity of the effort. Thus, even when you strength train, cortisol is released, and far more so than compared to aerobic exercise! With increases in exercise intensity, other hormones also increase, such as glucagan, adrenaline, noradrenaline and growth hormone.

[solardrive77]

90 minutes is far too long to train for on a consistent intensive basis. 60 minutes would be a decent time with a warm up and warm down. Treat the time as business and don't muck around. That is what seperates the Victors from the Vanquished.

To get gains I agree that there are crucial parts of the day for nutrition, however, don't get too hung up on this. It is important to fuel your body accordingly to the exercise that your doing but the main thing is to eradicate all the crap out of your diet and eat clean first.

You can read all the articles that you want and download PDF's, but it is good not to complicate things initially. I would recommend reading "The Abs Diet" by Mens Health editor David Zinczenko. It is a basic good straight forward book to read with sound nutritional advice. You can't go wrong with this. It even has a chart that tells you what is good and not. Stick it to your fridge and there you go.

http://books.google.co.nz/books?id=9q9Z ... q=&f=false