Discussion
I have no doubt this will have been covered before, I just went back a few pages and couldn't find anything so thought I'd start a new topic up on it.
I've started training again now after having about a year off, and I want to hit it hard and make some serious progress. Workouts I have no trouble with, dieting and nutrition I do. I've been looking into protein bars, flapjacks, shakes and tablets so far but there is an awful lot out there to confuse me with - and it has.
I plan on losing my flab and then using that as the starting point ot bulk on top of. I imagine about 3 or 4 months to get to somewhere I'm happy to switch the focus to muscle building. For now, 3/4's are cardio and then the other 1/4 are weights. I train for about an hour each night.
Would any of you more experienced people care to offer an insight into what I should be looking at to achieve weight loss primarily, but also support for repairing muscle and building it? Any questions on it, please ask!
I've started training again now after having about a year off, and I want to hit it hard and make some serious progress. Workouts I have no trouble with, dieting and nutrition I do. I've been looking into protein bars, flapjacks, shakes and tablets so far but there is an awful lot out there to confuse me with - and it has.
I plan on losing my flab and then using that as the starting point ot bulk on top of. I imagine about 3 or 4 months to get to somewhere I'm happy to switch the focus to muscle building. For now, 3/4's are cardio and then the other 1/4 are weights. I train for about an hour each night.
Would any of you more experienced people care to offer an insight into what I should be looking at to achieve weight loss primarily, but also support for repairing muscle and building it? Any questions on it, please ask!
Hi Lee, not a problem.
Currently, it's mainly cardio work. I'm planning 30-45 minutes per night on the cross trainer primarily as it is slightly easier on a bad knee I have. Trying to keep the HR up at a good level for 80% of that time. After this I'm moving onto weights - nothing to straining and no real order at the minute. I have a rough idea as I enter the gym but no structure has been given. I'm planning to sort my routine out on Saturday or put it in the hands of someone at the gym to help. Feedback on this routine, primarily for weight loss, is welcome!
Possibly a swim after this as well, although this won't be regular and not as intense. More something to help relax the muscles a bit further after the work out.
ETA - Diet-wise, 3 meals a day with small snacks in between. Usually porridge/bran flakes for breakfast, chicken based dish for lunch and then another meat based meal for tea which will include pasta or rice. Snacks are fruit or flapjack. Again, no strict diet plan here. Primary goal is to lose weight for now.
Currently, it's mainly cardio work. I'm planning 30-45 minutes per night on the cross trainer primarily as it is slightly easier on a bad knee I have. Trying to keep the HR up at a good level for 80% of that time. After this I'm moving onto weights - nothing to straining and no real order at the minute. I have a rough idea as I enter the gym but no structure has been given. I'm planning to sort my routine out on Saturday or put it in the hands of someone at the gym to help. Feedback on this routine, primarily for weight loss, is welcome!
Possibly a swim after this as well, although this won't be regular and not as intense. More something to help relax the muscles a bit further after the work out.
ETA - Diet-wise, 3 meals a day with small snacks in between. Usually porridge/bran flakes for breakfast, chicken based dish for lunch and then another meat based meal for tea which will include pasta or rice. Snacks are fruit or flapjack. Again, no strict diet plan here. Primary goal is to lose weight for now.
Edited by MrAdaam on Thursday 11th August 14:21
MrAdaam said:
Hi Lee, not a problem.
Currently, it's mainly cardio work. I'm planning 30-45 minutes per night on the cross trainer primarily as it is slightly easier on a bad knee I have. Trying to keep the HR up at a good level for 80% of that time. After this I'm moving onto weights - nothing to straining and no real order at the minute. I have a rough idea as I enter the gym but no structure has been given. I'm planning to sort my routine out on Saturday or put it in the hands of someone at the gym to help. Feedback on this routine, primarily for weight loss, is welcome!
Possibly a swim after this as well, although this won't be regular and not as intense. More something to help relax the muscles a bit further after the work out.
ETA - Diet-wise, 3 meals a day with small snacks in between. Usually porridge/bran flakes for breakfast, chicken based dish for lunch and then another meat based meal for tea which will include pasta or rice. Snacks are fruit or flapjack. Again, no strict diet plan here. Primary goal is to lose weight for now.
Thanks!Currently, it's mainly cardio work. I'm planning 30-45 minutes per night on the cross trainer primarily as it is slightly easier on a bad knee I have. Trying to keep the HR up at a good level for 80% of that time. After this I'm moving onto weights - nothing to straining and no real order at the minute. I have a rough idea as I enter the gym but no structure has been given. I'm planning to sort my routine out on Saturday or put it in the hands of someone at the gym to help. Feedback on this routine, primarily for weight loss, is welcome!
Possibly a swim after this as well, although this won't be regular and not as intense. More something to help relax the muscles a bit further after the work out.
ETA - Diet-wise, 3 meals a day with small snacks in between. Usually porridge/bran flakes for breakfast, chicken based dish for lunch and then another meat based meal for tea which will include pasta or rice. Snacks are fruit or flapjack. Again, no strict diet plan here. Primary goal is to lose weight for now.
Edited by MrAdaam on Thursday 11th August 14:21
A few more questions, what is the longer term aim? Like are you looking to gain muscle and become a decent size?
Also how heavy are you and how much would you like to lose in the next 3 months?
Last time I weighed myself I was 15st 3. About 6' 1". Will update tonight as currently at work.
I'd like to lose enough weight that gives m a solid base to then build muscle from. I think currently I'm not the best body shape to build muscle on top of, considering there's a bit of a beer belly visible. I want to lose that, then bulk up muscle. This time next year I want to of seen a physical size increase of my upper body definition, ab's would be nice and an overall stronger/leaner physique.
Cheers,
Adam
I'd like to lose enough weight that gives m a solid base to then build muscle from. I think currently I'm not the best body shape to build muscle on top of, considering there's a bit of a beer belly visible. I want to lose that, then bulk up muscle. This time next year I want to of seen a physical size increase of my upper body definition, ab's would be nice and an overall stronger/leaner physique.
Cheers,
Adam
I don't wish to sound patronising, but whilst supplements are great they are what they say they are and that is to "supplement" a good diet.
I would only recommend taking supplements if you have done all you can in improving your diet and you reach a plateau in your progression towards a leaner/stronger physique.
I think concentrating on losing the "bad" weight first is a good approach; asking your body to gain muscle and lose fat at the same time is a big ask and some would argue incongruent.
It also depends on your body type. If you put weight on easily be careful of some of the big-gain supplements out there because necking one of those shakes can be as much as 1,000 kcals.
From personal experience I have found that everyone is different (body, reaction to exercise, attitude to exercise, intensity etc) and therefore, I would only change one thing at a time and that way you can see what works for you. So if drinking more water and taking fish oil supplements gets you so far, then you know that it has had a positive effect, conversely, if you start eating 6-8 meals a day, necking protein shakes and popping pills all within the same week, how do you differentiate what has had the biggest effect?
I would only recommend taking supplements if you have done all you can in improving your diet and you reach a plateau in your progression towards a leaner/stronger physique.
I think concentrating on losing the "bad" weight first is a good approach; asking your body to gain muscle and lose fat at the same time is a big ask and some would argue incongruent.
It also depends on your body type. If you put weight on easily be careful of some of the big-gain supplements out there because necking one of those shakes can be as much as 1,000 kcals.
From personal experience I have found that everyone is different (body, reaction to exercise, attitude to exercise, intensity etc) and therefore, I would only change one thing at a time and that way you can see what works for you. So if drinking more water and taking fish oil supplements gets you so far, then you know that it has had a positive effect, conversely, if you start eating 6-8 meals a day, necking protein shakes and popping pills all within the same week, how do you differentiate what has had the biggest effect?
As above everyone is different and the best way of finding what's best for you is to experiment a little. If you are going to take protein as a supplement, do not take the recommended amounts that are on the tubs. It is a big overdose and while this will do you no harm at all, it is a complete waste of money. The body can only take on so much protein and the rest will be pissed away.
Also you need to consider whether to take whey protein or a slow release one. I always take 100% whey first thing in the morning and straight after a workout. I take half the recommended dose at each serving. I find this works best for me.
If you have plenty of protein in your diet it is not really neccessary to supplement it much at all unless you are training like Geoff Capes. I would suggest eating smaller meals 6 times a day each with a good portion of protein - steamed fish, grilled chicken, egg whites etc.
Also you need to consider whether to take whey protein or a slow release one. I always take 100% whey first thing in the morning and straight after a workout. I take half the recommended dose at each serving. I find this works best for me.
If you have plenty of protein in your diet it is not really neccessary to supplement it much at all unless you are training like Geoff Capes. I would suggest eating smaller meals 6 times a day each with a good portion of protein - steamed fish, grilled chicken, egg whites etc.
I'd generally agree with most folk saying supplements aren't required yet.
I think you need a structured diet and also training plan if you really want to nail it and see big gains.
I know I repeat myself but I will do so again, I advocate weight lifting as a form of weight loss when mixed with a good diet and come CV. The truth is diet is the biggest key by a country mile to weight loss, about 75% of the end result is diet alone but if you want to gain muscle and lose bodyfat a combination of weight training and some CV is hard to beat for the end result.
Have a look at my first stab at weight loss;
http://www.pistonheads.com/gassing/topic.asp?h=0&a...
I've done more since and had far better results with far more intelligent training and diet.
I am a big fan of rippetoe starting strength and there's tons of stuff out there about it.
http://www.bodybuilding.com/fun/wotw52.htm
Saying all of this, supplementing isn't a bad thing as long as its balanced and I still use supplements every week.
I think you need a structured diet and also training plan if you really want to nail it and see big gains.
I know I repeat myself but I will do so again, I advocate weight lifting as a form of weight loss when mixed with a good diet and come CV. The truth is diet is the biggest key by a country mile to weight loss, about 75% of the end result is diet alone but if you want to gain muscle and lose bodyfat a combination of weight training and some CV is hard to beat for the end result.
Have a look at my first stab at weight loss;
http://www.pistonheads.com/gassing/topic.asp?h=0&a...
I've done more since and had far better results with far more intelligent training and diet.
I am a big fan of rippetoe starting strength and there's tons of stuff out there about it.
http://www.bodybuilding.com/fun/wotw52.htm
Saying all of this, supplementing isn't a bad thing as long as its balanced and I still use supplements every week.
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